Nutritionist for Mental Health
Many of us are aware of the advantages of eating a well-balanced diet for our physical health, but are you aware of the advantages for our mental health? More and more studies are being conducted on the impact of food on both our overall mental wellness and specific mental diseases such as depression and anxiety.
Let’s look at how food and mood are related, what role our gut health plays, and how a nutritionist for mental health may help you.
What's the connection between food and mood?
Eating a well-balanced, nutrient-dense diet can help you feel better, have more energy, and think more clearly. There are various factors at work here, ranging from the amount of protein consumed to how vitamin and mineral deficits effect mental health.
Proteins and lipids
Amino acids are required by the brain to assist in control of thoughts and feelings. Protein contains amino acids, thus it's critical to have enough of it in your diet. Meat, fish, eggs, nuts, seeds, and cheese all provide protein.
Some individuals may believe that all fat is unhealthy for us, but this is not the case. Fatty acids, such as omega-3 and omega-6 as well as saturated fats, are required for our brains to function properly. All animal products, as well as nuts, seeds, avocados, coconut oil, and olive oil, include healthy fats.
Our emphasis on low-fat diets may have unintentionally harmed our mental health. The brain is around 60% fat, and omega 3 fatty acids are required for neurones to connect correctly. This is why a nutritionist for Mental health can help you create a nutrition plan to improve your mental health and wellness!
Minerals and vitamins
Our physical and mental health can suffer if we don't receive enough of certain vitamins and minerals. Eating a varied and balanced diet high in protein, fat, and vegetables is the best approach to guarantee you obtain enough vitamins and minerals.
A supplement may be necessary for some people, and this is why it’s important to consult with a nutritionist for mental health.
Here are some examples of how certain vitamin and mineral shortages might affect your mood.
Iron: Iron deficiency can make you feel weak, weary, and lethargic. Iron-rich foods include red meat, chicken, and fish.
B vitamins: Not receiving enough B1, B3, and B12 might make you feel fatigued, angry, and depressed. Meat, fish, eggs, and dairy products are examples of animal protein sources.
Folate: If you don't receive enough folate, you're more likely to feel depressed. Green vegetables, citrus fruits, and liver all contain folate.
Selenium: Deficiency in this mineral may raise the likelihood of depression and other unpleasant mood states. Brazil nuts, seeds, meat, and fish are all good sources of selenium.
A good method to guarantee your diet is nutrient-dense is to consume at least 500 – 600 grams of vegetables every day.
Nutritionist for Depression
The connection between gut health and mental health is becoming apparent. Our gastrointestinal system, sometimes referred to as the "second brain," produces more than 90% of all serotonin (the "happy" hormone) in our bodies. Our stomach can also influence our immunity and resilience to stress, both of which can have an impact on our mood. A healthy digestive system, in general, ensures we can absorb the vitamins, minerals, and nutrients our brains require to grow.
When we are upset or apprehensive, we often feel it in our belly. Depending on how we feel, digestion may speed up or slow down. To keep your gut happy, make sure you eat plenty of fibre, drink plenty of water, and get plenty of exercise. Fermented foods can help to enhance the healthy bacteria in our stomach, so try to incorporate them into your diet as much as possible. Vegetables, are also gut-friendly foods.
Medication and your eating habits
It's important to note if you're taking a prescription for your depression, there may be specific foods you should avoid. Talk to your nutritionist for mental health about any drugs you're taking and any dietary adjustments you might need to make.
How a Nutritionist for Depression Can Assist?
Mental health and wellness necessitate a multifaceted approach. Eating a well-balanced diet rich in the nutrients your brain and gut require can help supplement various therapies and methods to mental health management.
Seeking professional advice from a nutritionist for depression will ensure you're eating the proper foods for your specific situation. They will be able to chat to you about your demands, take into consideration your specific wants, and create a nutrition plan to your specific needs.
Our diets may appear to be sufficient on the surface, but digestion, absorption, health history, and genetic health features can all influence the amount of nutrients our bodies require. One or more of these factors may tip the scales in favour of poor mental health.
A customised nutritional and lifestyle plan designed by a Nutritionist for depression might also assist you in regaining physical and mental well-being.
A word about caffeine
Caffeine is a popular energy boost, but its stimulating characteristics can disrupt your sleep and possibly provoke anxiety and depression symptoms. If you consume a lot of coffee, tea, cola, or other energy drinks, you may want to try switching to non-caffeinated beverages such as herbal teas or decaf versions.
Nutritionist for Stress
When you are under a large deal of emotional strain and unable to cope with certain pressures in life, you are said to be stressed. These pressures can take many forms, ranging from catastrophic events to everyday responsibilities such as job and relationships.
While it is normal to feel anxious from time to time, some people suffer from chronic (long-term) stress, which occurs when they are regularly exposed to different stressors over an extended length of time. Because the body's stress response system is not designed to be constantly stimulated, the consequences for health and well-being can be severe.
Understanding how your body reacts to stress can help you manage stressful situations and reduce their negative influence on your health. We will go into greater detail about the impacts of stress, emphasising the critical link between stress and diet - and how a nutritionist for stress may help you deal with these issues.
Why do we become stressed?
When we are confronted with a stressful situation, our nervous system and adrenal glands transmit messages to the rest of the body to prepare it for a physical response. Stress symptoms, such as increased heart rate and heavy breathing, are best described as physiological responses designed to protect our life.
This hard-wired 'fight or flight' reaction may have been required millions of years ago when survival meant facing life-or-death dangers, but it can have a severe influence on our health in the modern world where these types of risks are far less common. When there is a perceived threat, physiological changes cause hormones to boost heart rate and blood pressure, as well as transport more oxygen and glucose to critical muscles.
Because our body prioritises physical tasks above less important functions like digestion, it has the ability to face an enemy or run. To assist the body, our immune system is triggered, breathing is quickened, and the heart goes into overdrive. In today's environment, where serious dangers to our survival are rare, everyday things like marital problems, traffic congestion, and demanding children can set off the body's flight or fight response.
The more we are exposed to these stresses, the more severe and frequent our physiological reactions become, until we are always on edge. Stress can build up and become a health problem for those who do not modify their lifestyles to cope and 'burn off' the effects of their triggered response system.
Stress's Effects
If you are stressed, you have most certainly experienced the following psychological and physical changes. The effects of stress on the mind include:
· mood swings
· withdrawal
· anxiety and irritability
· nervous or racing thoughts
· loss of concentration and focus
· emotional outburst
Stress has the following effects on the body:
· muscle tension
· nausea/dizziness
· elevated heart rate/palpitations
· appetite swings
· disturbed sleep/insomnia
These are usually the first indications that stress is becoming a problem.
If it is not successfully controlled or treated, it can develop chronic and cause considerable injury over time. Long-term ailments including depression, diabetes, cardiovascular difficulties, and digestive problems might develop, therefore it's critical to seek help from a nutritionist for stress as soon as you notice the symptoms.
Digestion and stress
Stress can have a substantial impact on our eating patterns and digestion, causing hunger changes and digestive issues such as irritable bowel syndrome.
This is because the triggered fight or flight response in the central nervous system rapidly slows down digestion, restricting blood supply, reducing digestive muscle contractions, and decreasing digestive secretions. This allows the body to prioritise more critical activities, such as heart rate and breathing rate, in order to prepare for an assault or escape from a perceived threat.
Following a stressful period, the human body can enter 'recovery mode,' in which appetite increases and food cravings take hold. Simultaneously, metabolic rates will slow in order to conserve energy, which means the body will be more likely to accumulate fat, particularly around the abdomen. Stress causes an increase in cortisol levels, which is a hormone that contributes to weight gain.
Chronic stress, on the other hand, might reduce appetite, resulting in weight loss. This could also be related to anxious motions like pacing, ticking, and leg shaking. While some people fully shut down when they are agitated, others move more unintentionally.
Nutrition and stress
Nutrition and stress have always been related. It's probable that someone who eats a healthy, balanced diet will be less stressed than someone who eats a poor diet.
If you're feeling extremely stressed, your digestive system is certainly under a lot of strain; adopting dietary modifications could be the key to feeling better physically and emotionally. Below is some of stress-relieving the foods a nutritionist for stress may include in your nutritional plan as well as items to avoid if you want to relieve your symptoms.
The following foods can have a harmful impact on the body when stressed:
Caffeine
Caffeine, a stimulant found primarily in tea, coffee, and some soft drinks, lowers our ability to cope with stress. This is due to the fact that it acts as a stimulant, forcing the adrenal glands to release more hormones such as cortisol (which are already high due to the strain our bodies are under). Caffeine also contributes to sleeplessness and anxiousness, both of which are associated to stress.
Caffeine use can also reduce the body's magnesium levels (which are required for energy synthesis) and metabolism-boosting B vitamins.
Substituting herbal coffees and teas for regular coffees and teas will help lower your caffeine consumption, and it's also a good idea to be aware of the caffeine concentration of items like chocolate.
Processed foods high in trans-fat, vegetable oils and sugar
Cravings for processed and sugary meals may be heightened when you are stressed, but it is critical to limit your consumption of these foods. They can not only be harmful to your overall health, but they can also make you feel worse in the long run.
Sugar, for example, may provide a brief burst of energy and temporary relief from stressed feelings, but this will be quickly followed by a 'low' period in which your blood sugar levels will plummet. This might cause irritability and increased food desires, putting strain on the body.
According to a study published in the British Journal of Psychiatry, eating a lot of processed fat can raise your chances of getting depressed. Furthermore, processed meals include high levels of hydrogenated or oxidised fats, which can interfere with the generation of essential fatty acids required to protect the cell membrane and neuronal function.
Alcohol
Many people resort to alcohol as a way to cope with stress. While alcohol may have an immediate relaxing impact on the body, it really increases the amount of stress in people's life in the long run. Drinking excessively can lead to difficulties such as addiction and can have a negative impact on one's general health and well-being. Because alcohol causes the body to release more adrenaline and changes blood sugar levels, common side effects of drinking include sleep issues, nervousness, and skin irritations.
Plan ahead of time if you know you'll be going through a particularly difficult period.
Use nutritious ready-to-eat meals with chopped and frozen vegetables. Ready-cooked salmon steak with green salad leaves, tomatoes and a drizzle of olive oil, one of my favourite meals.
Eating a diet high in protein, good fats and fresh vegetables helps guarantee you obtain lots of nutrients and minerals, which is especially important when your body is stressed and needing more nutrients than usual.
Chronic stress can impair the immune system and interfere with the body's defences, making a person more vulnerable to infection and disease. When a stressed individual becomes ill, the body is put under even greater strain.
To receive enough vitamins and minerals, aim for at least 500 grams of vegetables every day, with a focus on foods high in vitamins B, C, and magnesium.
B vitamins - Found in leafy greens, nuts, seeds, meat, fish, and dairy products, these vitamins provide energy to the body after a stressful period.
Vitamin C - The adrenal glands, which are in charge of producing stress hormones, need a lot of vitamin C. Consume plenty of vitamin C-rich foods such as tomatoes, capsicums, leafy greens, and broccoli to keep these healthy.
Magnesium - This mineral can help relax muscles and reduce anxiety, as well as play an important part in hormone and energy production. Magnesium is abundant in nuts, particularly Brazil nuts, as well as meat, chicken, seafood, and leafy greens.
Stress can cause some people to skip or forget to eat their meals, increasing the risk they will go for processed or sugary foods when hungry.
Carbohydrates in the form of vegetables
Eating whole, unprocessed vegetable carbs, will help to improve serotonin levels - the mood-boosting hormone that makes you feel happier and more relaxed. Low serotonin levels in the body have been related to anxiety and depression, as well as poor sleep quality; thus, keeping this hormone in balance is critical for dealing with stress. Furthermore, complex carbs from vegetables breakdown more slowly than refined, processed carbohydrates from grains, which can aid with blood sugar stabilisation.
Fatty acids are essential (EFAs)
Essential fatty acids (Omega 3 and 6) are essential nutrients that enable the body, particularly the brain, to function properly. EFAs also aid in the reduction of the consequences of psychological and physical stress. This is because they reduce the release of glucocorticoids (adrenaline-releasing hormones) under stressful settings.
Eat fatty fish, nuts, and seeds to achieve the correct balance of EFAs in your diet.
Foods high in calcium
Calcium may be able to assist alleviate specific symptoms of stress and diet, such as muscle tension and anxiety, according to research on stress and nutrition. As a result, eating a variety of calcium-rich foods (such as low-fat milk, yoghurt, sesame seeds, kelp, cheese, leafy greens, and broccoli) may be advantageous.
What role can a nutritionist for stress have on stress management?
If you want to make long-term good adjustments to your diet and manage stress, consulting with an expert, such as a nutritionist for stress, can assist. A nutritionist for stress will provide personalised nutritional advice and support to ensure all of your needs are satisfied and your individual goals are met. This will entail an examination to determine your nutritional requirements and which stress-relieving meals will be most useful to you.
You will examine triggers and contributing variables, as well as any underlying imbalances such as adrenal hormones and thyroid issues, as part of your examination. Following that, you will most likely be given a specific nutritional plan to follow, as well as lifestyle adjustments such as physical activity, which will play a significant role in long-term stress management.
A nutritionist for stress will examine all elements of your diet and lifestyle and can advise you on the best course of action. They'll figure out what's causing your body to become stressed.
Nutritionist for Eating Disorders
What exactly are eating disorders?
People frequently believe that eating disorders are a choice an individual makes. In reality, the eating disorder frequently exerts control over the individual. The eating disorder is a disease, if left untreated, can have catastrophic — even fatal — consequences for the individual's health. 1 in 10 young people diagnosed with an eating disorder will die from the disease before they turn 25 years old.
What are the many kinds of eating disorders?
Eating disorders are classified into numerous kinds. The following are the most prevalent conditions a Nutritionist for Eating Disorders sees:
Anorexia Nervosa
People suffering from anorexia nervosa frequently have a mistaken perception of their body's shape and size. They may weigh themselves on a regular basis and be concerned about gaining weight. Anorexia nervosa is characterised by drastically reducing food intake, sometimes in conjunction with excessive activity or the use of other weight-loss strategies, such as laxatives. Anorexia nervosa, if left untreated, can result in osteoporosis, anaemia, constipation, organ failure, and brain damage.
Bulimia
Bulimics frequently binge and purge, which means they eat a huge amount of food with the purpose of expelling the calories later, generally by vomiting. Bulimia sufferers may also take laxatives or strenuous exercise to purge after bingeing. People suffering from bulimia who vomit have mouth and throat side effects such as sore throats and tooth erosion. Bulimia has also been linked to digestive issues, dehydration, and electrolyte imbalance.
Binge eating disorder
People with this illness have difficulty controlling their eating habits, frequently eating too much or too rapidly and eating when they are not hungry. People suffering from binge eating disorder frequently experience feelings of shame or embarrassment over their eating habits. Obesity is frequently caused by this disorder.
Is it possible to treat eating disorders?
Absolutely! A nutritionist for eating disorders is trained to assist patients with eating disorders. They will work very closely with your other health care providers and loved ones to provide a comprehensive nutritional care plan. The goal is to change your relationship with food and eating and provide you with all the nutrients your body needs to be healthy.
A nutritionist for eating disorders will provide you with a nutritional plan taking into account your triggers and contributing variables, as well as address any underlying nutritional imbalances. They may make lifestyle adjustments, and will assist you in returning to basics, resulting in not only a better connection with food, but also a healthier relationship with your body. A nutritionist for eating disorders may also provide regular support sessions, text and email help between sessions, meal planning, and grocery shopping advice.
Are you looking for more personalised advice, book a consultation today to discuss your health goals!
Renee Bailey is a degree qualified Clinical Nutritionist - Clinical Nutrition is a researched and evidence-based health practice, working towards improved prevention, management, and treatment of chronic, complex and lifestyle-related conditions. Working with all medical and health professionals for a multidisciplinary, multi-system approach to healthcare.