Glossary: Nutrition Essentials for Mental Health

: Providing individuals with information and understanding about psychological conditions, mental health issues, and effective coping strategies. By increasing awareness about mental health, psychoeducation helps people understand their conditions, recognize symptoms, and learn practical skills to manage and improve their well-being.

Drugs used to treat mental health disorders by influencing brain chemistry to affect mood, cognition, and behavior. They include antidepressants, antipsychotics, mood stabilizers, and anxiolytics.

A method used to assess reactions to foods or environmental factors by measuring changes in pulse rate. It is employed to identify food sensitivities or intolerances by monitoring pulse variations after consumption. 

A diet emphasizing unprocessed and uncooked foods, including fruits, vegetables, nuts, seeds, and in some cases raw animal products like meat and dairy. Proponents believe that eating raw foods preserves nutrients and enzymes that can be lost during cooking. 

Processed carbohydrates that have been stripped of their natural fiber, vitamins, and minerals. These include products like white bread, sugary snacks, and pastries, which when eaten are rapidly absorbed into the bloodstream, leading to quick spikes in blood sugar levels, which can contribute to insulin resistance, weight gain, and an increased risk of type 2 diabetes and heart disease. Unlike whole carbohydrates found in fruits, vegetables, and whole grains, refined carbohydrates offer little nutritional benefit and can negatively impact overall health.

A naturally occurring compound in the body that plays a crucial role in methylation processes, which are vital for the synthesis of neurotransmitters, cell membrane maintenance, and detoxification. SAMe is involved in the production of serotonin, dopamine, and norepinephrine, impacting mood regulation and cognitive function. As a dietary supplement SAMe supports mental health, improves mood, and alleviates symptoms of depression.

A group of organic compounds found naturally in various fruits, vegetables, herbs, and spices, and used in medications, such as aspirin, for their anti-inflammatory and pain-relieving properties. High levels of salicylates can cause adverse reactions in sensitive individuals, including digestive issues, headaches, or allergic responses.

A type of fat characterized by having no double bonds between the carbon atoms in their hydrocarbon chain, resulting in a structure where each carbon atom is fully “saturated” with hydrogen atoms. They are typically solid at room temperature and are found in meat, butter, and cheese, as well as coconut and palm oil. While saturated fats are essential for various bodily functions, excessive consumption has been linked to increased levels of LDL cholesterol and a higher risk of cardiovascular diseases.

The enteric nervous system (ENS), a complex network of neurons embedded in the lining of the gastrointestinal tract. Independent of the central nervous system, the second brain is responsible for regulating digestive processes, including peristalsis, secretion of digestive enzymes, and interaction with gut microbiota. The ENS is called the “second brain” because of its sophisticated network and ability to function autonomously, and it is also linked to the central nervous system, influencing mood and emotions through the gut-brain axis.

A class of antidepressant medications that increases serotonin levels in the brain by inhibiting its reuptake into nerve cells, thus improving mood, reducing anxiety, and alleviating symptoms of depression. SSRIs are commonly prescribed for depression, anxiety disorders, and obsessive-compulsive disorder, PMS/PMDD and just about everything! SSRIs like antipsychotics depress mitochondria respiration. 

Medications that primarily influence the serotonin system in the brain, either by increasing serotonin levels or enhancing its effects on neurotransmission. These drugs include selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), and certain antipsychotics, and are used to treat depression, anxiety disorders, and other mood-related conditions. 

A neurotransmitter involved in regulating mood, anxiety, and overall emotional well-being. It is found in the brain, gastrointestinal tract, and blood platelets, where it influences sleep, appetite, and digestion. Imbalances in serotonin levels are associated with depression and anxiety.

Fatty acids with fewer than six carbon atoms, produced through the fermentation of dietary fibers by gut bacteria in the colon. Key SCFAs, including acetate, propionate, and butyrate, help to maintain gut health by providing energy to colon cells, regulating inflammation, and supporting the integrity of the gut barrier. They also modulate immune responses, improve metabolic health, and affect brain function through the gut-brain axis.

A variation at a single nucleotide position in the DNA sequence that is common in the population. By definition, an SNP must occur in at least 1% of the population. It is often confused with a genomic mutation, which it is not.

Individuals who metabolize carbohydrates, fats, and proteins more slowly compared to fast oxidizers, leading to a slower rate of energy production from these nutrients. Slow oxidizers tend to have lower energy levels, a slower metabolism, and a greater propensity to store fat. They may benefit from balanced, consistent nutrient intake to optimize energy levels and metabolic function, such as consuming complex carbohydrates and moderate protein. The optimal dietary ratio is 30% protein, 50% carbohydrates, and 20% fats.