One of the protective factors for sound mental health, that often goes unrecognized, is good nutrition. Understanding the relationship between food and mood opens another therapeutic resource not only to battle anxiety and depression, but also as a protective bulwark of bodily organs from the onslaught of acute and chronic stress. The nervous system, gastro-intestinal track, immune response and pain centers are all compromised when mental illness takes hold. The more awareness of the link these systems have with the symptoms associated with unremitting stress can both protect against and reduce problematic symptoms.
Hormones and neurotransmitters serve as switches to activate or reduce bodily systems according to situational needs. These essential bio and electrical chemicals are constructed from amino acids – building blocks of protein, the body’s energy source. Different amino acids, like tools in a tool box assist in the process of fabricating and constructing the complex network and chemicals necessary for transmission of chemical messengers to carry on the multitude of functions within the human body.
Decreased supply or availability of amino acids impede the body’s capacity to construct and maintain essential systems. Lets take an example; serotonin is a neurotransmitter, often labeled as the ‘feel good transmitter” is derived from the amino acid tryptophan readily available in turkey, eggs, cheese, nuts and seeds. Serotonin is utilized in the central nervous system and the gastro intestinal tract. The body’s competitive demand for this essential amino acid can run up against a hurdle in the form of prolonged stress or inadequate supply. The GI tract gets first dibs on available supply of serotonin. In fact, 85 percent is used in the gut. The remaining 15 percent is transported to the central nervous system to carry on its role as a calming influence in mood regulation. During times of stress blood is shunted away from the GI tract to respond to the physical and mental demands of the perceived stressor. In turn the reduced blood supply inhibits the normal absorption of nutrients, essential amino acids are not as readily available and maintenance and construction are delayed or halt altogether.
This process is repeated again and again with other amino acids necessary to build the proteins to make up the hormones, neurotransmitters carrying on the regenerative process. There are twenty of which 12 are considered essential amino acids, meaning they are derived from diet, the others, the body produces. Several of these amino acids play leading roles in the maintenance of mental health and well-being, i.e. L dopa—building block of dopamine an excitatory neurotransmitter critical to motivation , choline a derivative of acetylcholine, important in motor and executive brain functions, gamma butyric acid (GABA) regulate the excitability of almost all neurons in the brain and norepinephrine a key hormone and neurotransmitter in the fight of flight response. The message here is that amino acids availability and in the right balance serve an essential role in regulating bodily systems. Therefore an awareness of these nutrient and their food source can offer another resource in the pursuit of mental health and wellbeing.
Another nutritional contributor is polyunsaturated acids, particularly Omega 3 of which DHA and EPA are the active ingredients and are found in fish, algae, salmon, herring, mackerel, halibut and sardines. There is sufficient research evidence to recommend dietary intake of sea food on a regular basis. A secondary alternative is as a supplement. Vitamin E and C are recommended along with the Omega 3 as together they have strong anti-inflammatory properties.
A compromised immune system has been found to contribute to symptoms associated with depression and anxiety. Nutrients associated with maintaining a strong immune system include; vitamin C found in fruits and vegetables. Vitamin B 6 - to improve mood and depression and Vitamin E - to fight off infection.
The B complex vitamins are some of the first to go during times of stress. Frequently reported deficits when stress is high are Vitamin B-3, Niacin, B-9 Folate and B-12 Cobalamin. Each contribute in different ways. Niacin to optimal nervous system function, Folate is needed to convert carbohydrates into energy and as a transporter of certain amino acids through the blood brain barrier and Cobalamin which keeps nerve and blood cells healthy.
The message here is that amino acids availability and in the right balance serve an essential role in regulating bodily systems. Therefore an awareness of these nutrients and their food source can offer another resource in the pursuit of mental health and well-being.
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