Glossary: Nutrition Essentials for Mental Health

An eating disorder characterized by an fixation on eating only foods that are considered healthy or pure, often to the exclusion of a balanced diet. It may include self-abnegation and take the form of increased dietary restrictions, fasting, and exercise. Health may suffer if orthorexia becomes severe and as foods become so restricted that calories and the variety of nutrients are reduced. Strict dietary rules and restrictions, or avoiding foods deemed unhealthy or contaminated, can lead to nutritional deficiencies and social isolation. This condition requires a multidisciplinary approach for treatment, including psychological counseling and nutritional guidance.

A chemical reaction where a substance loses electrons, resulting in the formation of oxidized products. Oxidative stress occurs when there is an imbalance between the production of reactive oxygen species (ROS) or free radicals and the body's ability to neutralize or repair the damage they cause. This imbalance can lead to cellular and tissue damage, contributing to inflammation, aging, cardiovascular disease, cancer, and neurodegenerative disorders. Antioxidants help to mitigate oxidative stress by neutralizing ROS and protecting cells from damage. 

A hormone and neurotransmitter produced by the hypothalamus and released by the posterior pituitary gland, which plays an important role in childbirth, lactation, and social bonding. Oxytocin is also known as the “love hormone” or “bonding hormone” for its involvement in fostering emotional connections, trust, and social interactions, as well as reducing stress and promoting emotional well-being.

Also known as the “Paleo” or “caveman” diet, this diet emphasizes whole, unprocessed foods that would have been available to humans during the Paleolithic era, including lean meats, fish, fruits, vegetables, nuts, and seeds, while excluding processed foods, grains, legumes, dairy products, and refined sugars. 

One of the two main divisions of the autonomic nervous system, responsible for promoting a state of relaxation and rest. It counterbalances the sympathetic nervous system's “fight or flight” response by slowing the heart rate, increasing digestive activity, facilitating energy conservation and recovery, and helping to maintain homeostasis.

Short chains of amino acids linked by peptide bonds, typically consisting of fewer than 50 amino acids. They function as signaling molecules and hormones, such as insulin and glucagon, and play essential roles in metabolism, immune responses, and cell communication. Peptides can also act as neurotransmitters or modulators, influencing brain function and mood. 

Peristalsis is the involuntary circular and longitudinal muscles movement that moves food through your gastrointestinal tract.

A class of lipids that are components of cell membranes, composed of two fatty acid tails and a phosphate group attached to a glycerol backbone. Phospholipids create a semi-permeable barrier that regulates the movement of substances in and out of cells. They also play roles in signaling, lipid metabolism, and the formation of lipid droplets and lipoproteins. 

A type of fat containing multiple double bonds in their carbon chain, making them essential for brain health, cell membrane structure and function, reducing inflammation, and cardiovascular health. PUFAs include omega-3 fatty acids (ALA, EPA, and DHA) and omega-6 fatty acids (linoleic acid), and are found in high amounts in fatty fish, flaxseeds, walnuts, and vegetable oils. 

Bioactive compounds produced by probiotics during fermentation processes in the gut. While probiotics are live microorganisms, postbiotics are non-living byproducts such as metabolites, cell wall components, or other substances released by bacteria that can positively influence health. These compounds modulate immune responses, improve gut health, and maintain a balanced microbiome. 

Non-digestible food components, typically fibers or oligosaccharides, that serve as a food source for probiotics, improving gut health by promoting a balanced microbial environment, enhancing digestion, and supporting immune function. Sources of prebiotics include garlic, onions, bananas, and whole grains.

A steroid hormone synthesized from cholesterol and a precursor to progesterone, estrogens, testosterone, and cortisol. It plays a role in hormone production, mood regulation, and cognitive function. Pregnenolone levels decline with age, and supplementation can address symptoms related to hormonal imbalances, such as fatigue or cognitive decline. 

Live microorganisms, often referred to as “good” or “beneficial” bacteria, that help in digesting food, enhancing immune function, and protecting against harmful bacteria, thereby improving the gut microbiome balance. Probiotics include fermented foods like yogurt, kefir, and sauerkraut, as well as dietary supplements. Psychobiotics are a subset of probiotics that influence mental health and brain function, exerting their effects through the gut-brain axis. Psychobiotics may help alleviate symptoms of depression, anxiety, and other mental health conditions by modulating the gut microbiome and affecting neurotransmitter levels.

A group of enzymes that help to break down proteins into smaller peptides and amino acids by cleaving peptide bonds. They are essential for digestion, immune response, and tissue repair. They may be obtained through the diet in foods like pineapple (bromelain) and papaya (papain), or produced within the body. Proteolytic enzymes help digest proteins and regulate inflammation. 

A form of talk therapy focusing on how unconscious thoughts and early life experiences influence current behavior and emotions. It examines past experiences, childhood relationships, and patterns of behavior to foster self-understanding and emotional change. By increasing awareness of unconscious processes, psychodynamic therapy can help individuals gain insight into their problems, resolve internal conflicts, and achieve personal growth and emotional relief.