Glossary: Nutrition Essentials for Mental Health

A1C

A blood test (also known as HbA1c) used to measure the average blood glucose (sugar) level over the past 2 to 3 months. It is a crucial indicator for assessing how well a person's blood sugar levels are controlled over time. Glucose in the blood binds to hemoglobin, forming glycated hemoglobin (HbA1c). The A1C test measures the percentage of hemoglobin that is glycated. 

Acetylcholine

A neurotransmitter that transmits signals between nerve cells and muscles, enabling muscle contraction and movement and regulating cognitive processes such as memory and attention. Disruptions in acetylcholine signaling are associated with Alzheimer's disease and myasthenia gravis.

Active Fluorescent Units (AFU)

AFUs provide a more accurate count than Colony-Forming Units (CFUs) of live, metabolically active bacteria, including those that might not grow in culture. They offer a comprehensive measure of bacterial viability and function. AFU might be superior for assessing the total number of viable and metabolically active bacteria, even if they don't replicate, making it potentially more relevant for newer probiotic products that include non-cultivable strains.

Adaptogen

Adaptogens are herbs or plant extracts that help the body adapt to stress and maintain balance by regulating physiological processes. They enhance resilience to stress, support overall well-being, and improve mental and physical performance. Ashwagandha, Rhodiola rosea, licorice root, and ginseng are adaptogens. 

Alexithymia

Difficulty identifying, understanding, and expressing one's emotions and/or distinguishing between emotional states and physical sensations. 

Allopregnanolone

A neurosteroid derived from progesterone that regulates mood and stress responses in the brain, acting on GABA receptors and inducing calming and anxiolytic effects. Imbalances in allopregnanolone levels are linked to mood disorders such as depression and anxiety.

Allostatic Load

The cumulative physiological and psychological stress experienced by an individual due to repeated or chronic exposure to stressors, and the wear and tear on the body's systems that results. Health issues caused by high allostatic load include cardiovascular disease, metabolic disorders, and mental health conditions.

Amino Acids

Organic compounds that serve as the building blocks of proteins, which are involved in muscle growth, enzyme activity, and neurotransmitter synthesis. Of the 20 standard amino acids, nine are essential and must be obtained through the diet because the body cannot produce them.

Anti-Inflammatory Diet

A diet designed to reduce chronic inflammation in the body. Foods rich in antioxidants and omega-3 fatty acids, such as fruits, vegetables, nuts, seeds, and fatty fish are emphasized, while processed foods, refined sugars, saturated fats, and other inflammatory foods like nightshades are reduced or eliminated.

Antioxidant

A molecule that neutralizes free radicals, which are unstable molecules that can lead to oxidative stress and damage to DNA, proteins, and lipids. Antioxidants reduce inflammation and lower the risk of chronic diseases like heart disease and cancer. Common antioxidants include vitamins C and E, selenium, and compounds in fruits, vegetables, and green tea. 

APOE4 Allele

A variant of the apolipoprotein E (APOE) gene associated with an increased risk of developing Alzheimer's disease and other forms of cognitive decline. APOE is involved in lipid metabolism and cholesterol transport in the brain. Individuals who carry one or two copies of the APOE4 allele have a higher likelihood of developing Alzheimer's compared to those with other APOE variants, though having the allele does not guarantee the onset of the disease. 

Arachidonic Acid (AA)

A polyunsaturated fatty acid that is a critical component of cell membranes, serving as a precursor for synthesizing eicosanoids, signaling molecules that play crucial roles in inflammation, immune responses, and cell growth. Elevated levels of arachidonic acid and its metabolites are linked to inflammatory conditions and cardiovascular diseases.

Autonomic Nervous System (ANS)

A division of the peripheral nervous system responsible for regulating involuntary physiological functions, including heart rate, digestion, respiratory rate, and pupillary response. It consists of three main branches: the sympathetic nervous system responsible for the body's 'fight or flight' responses, the parasympathetic nervous system that facilitates 'rest and digest' functions, and the enteric nervous system, which governs gastrointestinal functions. The ANS helps maintain homeostasis by balancing these opposing systems according to the body's needs. 

Ayurvedic Diet

Based on the principles of Ayurveda, this diet is tailored to an individual's dosha, or constitutional type, which is a unique combination of the three doshas: Vata, Pitta, and Kapha. This diet emphasizes fresh, seasonal, and locally sourced foods, mindful eating practices, specific food preparation methods, and food combinations, and spices and herbs to balance doshas, enhance digestion, and promote overall well-being.