Phoenix Behavioral Health PLLC
Behavioral Health, Coaching, and educational consulting services
The quality of our food, and how we eat it, exerts critical effects on both mind and body and how well we age. The Vagus nerve, Splanchnic & mesenteric nerves, and cortisol allow the mind/brain to influence or control things in the gut, and also influence how we think and feel. Our immune systems are largely housed in the gut and the interplay between the gut and the brain is complex and very important. This relationship is bidirectional; not only does the mind effect the gut, but the gut can also communicate its state of calm or alarm to the nervous system, and it is thought that the vagus nerve is a primary conduit of information for this process.
Inflammation stems from many sources, including, our lifestyle:
Sugar, particularly in the form of fructose and sucrose, spikes insulin and triggers release of inflammatory cytokines.
Chemicals: Pesticides and environmental pollution from industrial waste stimulate our immune systems and disrupt optimal production of energy on a cellular level.
Pathogens. Notably herbicides, gluten grains, and genetically modified foods, promote intestinal permeability, and changes in our intestinal flora.
Stress represents the ultimate link between hormones and inflammation, because stress, whether it’s psychological or physiological, triggers the release of cortisol into the circulation.
Pathogenic bacteria can cause anxiety, and possibly other mood disorders, increased sensitivity to pain, and cognitive impairment.
Many nutrients can help inhibit stress. “Stress” hormones (such as cortisol, epinephrine, norepinephrine) are released through activation of the sympathetic nervous system. When these responses are not turned off they contribute to chronic disease and can affect the regulation of functions such as heart rate, blood pressure, body temperature, hunger, weight, sleep/wake cycle.
How can diet affect mental health? By controlling inflammation (anti‐ inflammatory foods, pre‐ and probiotics). By ensuring optimum nutrition for the immune system and brain. A balanced diet will protect against deficiencies in monoamines (dopamine, norepinephrine & serotonin). Amino acids are implicated in mood disorders, and deficiencies can cause impairments in brain function (and other health problems).
Other important nutrients: GABA and choline. Gamma amino butyric acid (GABA) is the most prevalent inhibitory neurotransmitter, and is important for both gut and brain function. Choline is necessary for synthesis of the neurotransmitter Acetyl Choline, which is a critical component of the autonomic nervous system, skeletal motor system, and brain systems involved in arousal, learning and memory.
Healthy Foods: Foods rich in tryptophan and tyrosine includes‐ milk & milk products, meat, fish, cheese, egg whites, tofu ; Fruits (apples, bananas, blueberries, strawberries, avocados, pineapple, and peaches; Vegetables (broccoli, spinach, mustard greens, asparagus, kelp, eggplant, winter squash, green peas, onions,
tomatoes, cabbage, cauliflower, mushrooms, cucumbers, potatoes, seaweed); Nuts and seeds ( Walnuts, peanuts, cashews, sesame, almonds, pistachios, chestnuts, flax, pumpkin, sunflower seeds, beans). Stress increases preference for sweet and high fat foods and stress increases ghrelin which which increases appetite.
Concientious Eating, Mental Health and the Brain presented by Lisa Goehler, PhD, 2019, Institute for Brain Potential.