Glossary: Nutrition Essentials for Mental Health

A complex endocrine system involving the hypothalamus, pituitary gland, and adrenal glands. It controls the release of cortisol and other hormones to regulate the body's stress response. 

A biological response of the body's immune system to harmful stimuli, such as pathogens, damaged cells, or irritants. It involves a complex cascade of events aimed at removing the offending agent and initiating repair. Inflammation can be acute, providing a rapid and short-term response, or chronic, where it persists over a longer period and can contribute to various diseases such as arthritis, heart disease, and diabetes.

A dietary approach of alternating periods of eating and fasting, such as time-restricted eating (e.g., eating within an 8-hour window and fasting for the remaining 16 hours) and alternate-day fasting. This approach is believed to support improved metabolic health, weight management, and potentially enhanced longevity. 

The ability of the intestinal lining to control the passage of substances between the gut and the bloodstream. Increased permeability, or "leaky gut," occurs when the barrier is compromised and harmful molecules enter the bloodstream, triggering inflammation and leading to various health issues, including inflammatory bowel diseases, autoimmune disorders, and systemic inflammation.

A gastrointestinal disorder characterized by symptoms such as abdominal pain, bloating, and altered bowel habits, including diarrhea (IBS-D), constipation (IBS-C), or a mix of both (IBS-M). The exact cause of IBS is thought to involve gut-brain axis dysregulation, changes in gut microbiota, and increased intestinal sensitivity. Management typically includes dietary changes, stress management, and medication to alleviate symptoms.

A high-fat, low-carbohydrate diet designed to shift the body’s metabolism from relying on carbohydrates for energy to using fats, which results in the production of ketones in the liver. This metabolic state, known as ketosis, is achieved by reduced carbohydrate intake, increased fat consumption, and moderate protein intake. Originally developed for managing epilepsy, the ketogenic diet is now popular for weight loss, improving metabolic health, and potentially benefiting conditions like type 2 diabetes and neurodegenerative diseases.

Also known as post-acute sequelae of SARS-CoV-2 infection (PASC), Long Covid refers to a range of symptoms that persist or emerge after the acute phase of a COVID-19 infection has resolved. Common symptoms include fatigue, brain fog, shortness of breath, and chest pain, but it can affect multiple systems and present with various manifestations. The condition can significantly impact daily functioning and quality of life, and its management often involves a multidisciplinary approach to address the diverse and prolonged symptoms experienced by patients. 

Essential minerals, such as calcium, phosphorus, magnesium, sodium, potassium, and chloride that are required by the body in large amounts to support various physiological functions, such as bone health, fluid balance, and nerve function. 

A diet inspired by the traditional eating habits of countries around the Mediterranean Sea, associated with improved cardiovascular health, better weight management, and reduced risk of chronic diseases such as diabetes and certain cancers. It emphasizes a high intake of fruits, vegetables, whole grains, legumes, nuts, and olive oil, moderate amounts of fish and poultry, and low intake of red meat and dairy. This diet focuses on healthy fats like olive oil, and fresh, minimally processed foods.

A type of fat found in foods like dairy or manufactured from coconut oil and palm kernel oil. MCTs are metabolized more quickly than other types of fat, providing a rapid source of energy and a source of fat for those who are unable to tolerate other forms of fat. They are used in ketogenic diets and sports nutrition to enhance energy levels, weight management, and improve cognitive function.

A hormone produced by the pineal gland that regulates the sleep-wake cycle by signaling to the body when it is time to sleep. Melatonin increases in the evening in response to darkness, promoting sleepiness, and decreases with exposure to light. Melatonin supplements are used for sleep disorders, jet lag, and shift work issues, and for regulating circadian rhythms and improving sleep quality.

A biochemical process where methyl groups (–CH₃) are transferred to molecules such as DNA, proteins, and lipids, influencing gene expression and cellular function. Key components include S-adenosylmethionine (SAMe) as the primary methyl donor and various methyltransferase enzymes that facilitate the transfer. It is relevant to mental health because essential nutrients like folate, vitamin B12, and vitamin B6 support this pathway by converting homocysteine to methionine. Proper functioning of the methylation pathway is crucial for maintaining DNA integrity, regulating gene expression, and overall metabolic health. People with the MTHFR SNPS have a greater likelihood of mild to moderate impairment of this pathway resulting in depression and detoxification challenges

A biologically active form of vitamin B12 that is essential for the proper functioning of the nervous system and is involved in the methylation pathway, which is important for DNA synthesis and repair. Methylcobalamin is often supplemented to address vitamin B12 deficiencies, particularly in individuals with impaired absorption or certain neurological conditions.

An enzyme involved in the process of converting folate (vitamin B9) into its active form, which is crucial for methylation, a process important for DNA synthesis and repair and for maintaining overall health. Genetic mutations in the MTHFR gene, such as the C677T and A1298C variants, can lead to reduced enzyme activity, potentially affecting folate metabolism and increasing the risk of cardiovascular diseases, pregnancy complications, and mental health conditions. Addressing MTHFR mutations often involves increased intake of methylated forms of folate (e.g., L-methylfolate) and vitamin B12, and managing lifestyle factors to support optimal methylation. 

The diverse community of microorganisms, including bacteria, viruses, fungi, and other microbes, that live in and on the human body, such as the gut, skin, and mouth. The gut microbiome plays a crucial role in digestion, immune function, and metabolism, protecting against pathogens, and modulating inflammation. Imbalances of the microbiome, known as dysbiosis, have been linked to many health conditions, including gastrointestinal disorders, metabolic diseases, and mental health issues.