Supporting Mental Health through Seasonal Shifts with Nutrition
As we enter the heart of autumn, it carries with it an invitation into deeper rest with shorter days and longer nights. This transition time can harbor many emotions: joy in the call to get cozy, pleasure in the many warming and comforting foods, excitement for the upcoming holidays, anxiety for the upcoming holidays, sadness at the loss of warm weather, resentment at the many things that draw us away from getting the rest our body and the season is calling for and for many of us it can trigger the return of depression or seasonal affective disorder (SAD). All of these emotions are valid and are calls from our body to listen and provide support where we can. Research indicates that there is a direct-line relationship between the nutrient pool within the body and the production of our personal brain chemistry, specifically the saturation or depletion of five neurotransmitters in the brain: gaba, serotonin, norepinephrine, endorphin and dopamine. These specific transmitters help to create the "chemistry of emotion" and are responsible for depth of moods, depression, anger management and energy and activity levels. Below are a few ways we can nutritionally support the healthy production of these brain chemicals:
Diet - Getting adequate amounts of foods rich in b vitamins, namely b6 and b12 (nutritional or brewers yeast is a great and easy source) which are both important co-factors necessary to create these specific neurotransmitters. Also, many of the anti-depressants we may take can deplete b12 levels in the body.
Digestion - Supporting proper digestion and ability to break down healthy proteins into amino acids and fats to shuttle the nutrients to our cells. 95% of serotonin is created in the small intestine and proper bowel flora is needed to produce vitamin b12.
Blood Sugar Balance- The brain runs on glucose, we see the world through our hormones; high glycemic diet (processed sugars, refined carbohydrates) impairs endocrine function and increases cortisol.
Fatty Acid Balance - The brain is primarily made of fatty acids and these fatty acids are needed to make neurotransmitters. Eating healthy fats (grass fed butter, coconut oil to name a few) is imperative to mental health.
Mineral Balance - Minerals provide enzymes for neurotransmitter function as well as activate the sympathetic and parasympathetic nervous system (stress vs non-stress states). Sea salt (not table salt!) and bone broth is a great, simple way to get more minerals.
Hydration - Clean water is necessary for proper transportation of neurotransmitters and hormones throughout the body. As much as you can try to drink natural spring water (visit https://findaspring.com/ to find a spring near you!) which is naturally filtered and provides those essential minerals as well! Getting at least half your body weight in ounces a day is a great place to start with supportive hydration.
In addition to supporting mental health, these foundations are the keys to optimal wellness and the touchstones of Nutritional Therapy. My hope is that this serves you in whatever way your body is needing right now and I am always here to continue the conversation. Be well, take time for yourself in these transitions and enjoy the fruits of the season.