Glossary: Nutrition Essentials for Mental Health

Paleolithic (Paleo) Diet

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. 

Parasympathetic Nervous System

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.

Peptides

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

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

Phospholipids

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. 

Polyunsaturated Fatty Acids (PUFAs)

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. 

Postbiotics

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. 

Prebiotics

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.

Pregnenolone

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. 

Probiotics / Psychobiotics

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.

Proteolytic Enzymes

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. 

Psychodynamic Therapy

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. 

Psychoeducation

: 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.

Psychotropic Medications

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.

Pulse Test

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.