by Counseling and Wellness Center of PittsburghJuly 31, 2018 food for anxiety, food for depression, food for mood0 comments
28 Foods to Decrease Anxiety and Depression and Enhance Positive Moods
Food & Mood Series by Liz Mckinney, CNS, Board Certified Nutritionist
“It is both compelling and daunting to consider that dietary intervention at an individual or population level could reduce rates of psychiatric disorders. There are exciting implications for clinical care, public health, and research” – editorial in the American Journal of Psychiatry https://doi.org/10.1176/appi.ajp.2009.09060881
Mood imbalances like depression and anxiety are on the rise in the U.S. In 2016, the National Institute for Mental Health estimated that 16.2 million Americans have experienced at least one major depressive episode and 42 million have an anxiety disorder of some kind. https://www.nimh.nih.gov/health/topics/depression/index.shtml Additionally, depression is the leading cause of disability globally. Traditionally, depression and anxiety are viewed as being caused by chemical imbalances, due to under production of our feel good neurotransmitters like dopamine, GABA, and serotonin. Lets explore how food is related to emotional health and how we can put ourselves at risk for developing anxiety or depression with our diet, as well as the good news of how diet can increase of mood, energy, and all around wellness.
So what factors contribute to a drop in the production of neurotransmitters? Biologically, this question has a multi-tiered answer. First, genetics and epigenetics (namely, how our environmental exposures affect which of our genes become activated) certainly play a role in a person’s proclivity towards depression and anxiety. For example, a common genetic mutation called MTHFR has a big impact in how we activate the B vitamin folate in our cells. Those with this genetic mutation are more prone to depression because of folate’s role in making serotonin. But, we know that our genetics don’t tell the whole story. The second factor influencing the expression of our genes, are our mental and emotional stressors or triggers, this is the part that can be effected by our social supports and reduced with therapy. Social factors and cognitive perceptions contribute significantly to the onset of these common mood disorders.
The Standard American Diet, which is low in fiber, healthy fats and protein and packed full of cheap, convenient sugar laden foods means we have less of the amino acid building blocks we need to make GABA, serotonin, and dopamine. A second issue to consider is that poor gut health is directly linked to worsened mood disorders thanks to the two-way gut-brain connection. Intake of processed snack foods packed with sugar, flour, and trans fat are like pouring gasoline on the fire and promote overgrowth of pathogenic bacteria and yeast in our gut where up to 80% of our body’s serotonin is produced. Eating poor quality proteins or simply not enough further compound the issue because proteins are the building blocks for these important compounds that keep our moods stable. Grain fed, factory farmed eggs and meats and genetically modified crops are not only loaded with toxins and pesticides that alter our microbiomes, they serve to ramp up that low grade chronic inflammation. Finally, fiber intake has never been lower thanks to the standard American diet. Fiber rich foods serve as probiotics that feed the beneficial bacteria in our large intestine. Without fuel, the good “bugs” are more likely to die off, leaving room for the pathogenic species to flourish. Our bacteria send signals to our brains, so we want our good bacteria to dominate and send signals that promote brain health, not cause further chemical imbalances and inflammation.
Now time for the empowering news! The food we eat can also improve mood, and decrease symptoms of depression and anxiety. Food can be a kind of internal therapy, by nourishing organs, healing of stomach linings and then increasing energy and brain health, they have a huge impact on decreasing ones susceptibility to relapsing from mental health disorders.
- High quality proteins
- Cage-free Eggs
- Grass-fed Beef and
- Chicken raised without growth hormones or antibiotics.
Vegan or vegetarian
- Non-GMO soy
- Vegetable proteins like legumes, pea chia, or hemp.
- Fermented foods like kefir, kombucha, or sauerkraut which contain live organisms that populate the microbiome with beneficial bacteria.
The above mentioned foods promote emotional and physical health by keeping the gut happy and healthy. As a word of caution, avoid processed, packaged snack foods at all costs and focus on whole, unprocessed foods like promote a good mood. Here are some more delicious options to add to your daily diet that calm inflammation and support mood:
- Dark Chocolate (70% or darker)
- Vitamin B rich foods – eggs, raw dairy, grass fed beef, and organic chicken and turkey, leafy greens like kale or Swiss chard, and bananas
- Red, Purple, and Blue Berries – Contain Vitamin C and other antioxidants
- Omega 3s – wild caught fatty fish (2 servings weekly), walnuts and flax seed
- Coconut oil
As a final note, understanding mood disorders is complex and the underlying factors multi-tiered. Everyone is unique and requires and individualized approach that takes into account genetics and epigenetics, mental and emotional health and diet and lifestyle. When all three are addressed, we are better able to address mood disorders and provide the best outcomes. If you want to learn more about health enhancing diets and what foods can support emotional and physical health, meet with a board certified and licensed nutritionist, our nutritionist, Liz Mckinney, CNS accepts Aetna and Blue Cross Blue Shield insurance as well as self paying clients.
by Counseling and Wellness Center of PittsburghJanuary 22, 2018 Certified Nutritionist, counseling, Emotional Health, integrative health, integrative medicine, mindfulness, Nutrition Counseling, Nutritionist, wellness0 comments
What is Nutrition Counseling? Liz Mckinney, Certified Nutrition Counselor in Pittsburgh and Monroeville explains a little bit about how this works to enhance your health and wellness.
What to expect:
- One on one individualized nutrition counseling based on your goals and health complaints
- Detailed analysis
- Goal setting, coaching and working through barriers to change
- A clear cut program including diet, lifestyle and supplement therapy specific to your needs
- Existing lab report analysis and/or future recommended lab work either through a third party lab or through your primary health care provider
- Email support as needed between sessions
In your first session, we will:
- Go over your client intake form and three day diet diary
- Discuss your primary goals and current barriers to change
- Complete a nutrition focused physical exam
- Analyze any existing lab work you’ve had completed within the last year
- Set a program for you consisting of dietary, lifestyle and supplement therapy
by Counseling and Wellness Center of PittsburghJanuary 9, 2018 Certified Nutritionist, dietitian, Emotional Health, integrative health, integrative medicine, Nutrition Counseling, Nutritionist, registered dietitian, registered licensed dietitian, wellness pittsburgh0 comments
Therezia Alchoufete, MS, LDN is a Registered Dietitian/Nutritionist (LDN) who works to inspire others to lead healthy lives through good food and an active lifestyle. She holds a Bachelor of Science in Neuroscience/Pre-Medicine and a Master of Science in clinical dietetics & nutrition both from the University of Pittsburgh. She completed her dietetic residency at St. Clair Hospital in Pittsburgh, and, in addition to being the Dietitian for the Counseling and Wellness Center of Pittsburgh, she is also now specializing in medical nutrition therapy for gastrointestinal disease management at UPMC. She is tirelessly advocating for nutritional awareness in the community and works for the YMCA where she teaches group fitness classes and provides nutrition counseling.
Therezia is an expert in the field of nutrition as well as an educator and public speaker. Her experience has included presentations at local grade schools as well as guest lectures on the university level both locally and internationally. She is committed to offering food-demonstrations and corporate wellness presentations throughout the city of Pittsburgh, and her other work includes professional publications, contributions to published books, and several published website articles.
Therezia has worked alongside many individuals to tackle nutrition challenges and takes pride in her ability to inspire healthy diet changes that lead to sustainable and rewarding lifestyles. Her out-of-the-box way of thinking is essential to developing new ways to manage diets which are based on individual needs. She believes in the hands-on approach to nutrition counseling – that it is about BOTH teaching the science of food intake AND providing the toolkit to adopt these lifestyle changes through nutrition counseling. Therezia became a dietitian to practically merge her passions for medicine and nutrition, and she values the impact that food habits have on the body, as well as the promise that nutrition services hold for preventative medicine and chronic disease management.