Glossary: Nutrition Essentials for Mental Health

S-Adenosylmethionine (SAM or SAMe)

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.

Salicylates

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.

Saturated Fatty Acids

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.

Second Brain

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.

Selective Serotonin Reuptake Inhibitors (SSRIs)

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. 

Serotonergic Drugs

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. 

Serotonin

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.

Short-Chain Fatty Acid (SCFA)

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.

Single Nucleotide Polymorphism (SNP)

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.

Slow Oxidizers

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.

Small Intestinal Bacterial Overgrowth (SIBO)

A condition of excessive bacteria proliferation in the small intestine, disrupting normal digestion and nutrient absorption. This overgrowth can cause bloating, abdominal pain, diarrhea, and malabsorption of nutrients. SIBO is often diagnosed through breath tests that measure hydrogen and methane levels, and treatment typically involves a combination of antibiotics or antimicrobial herbs, dietary changes, and strategies to restore healthy gut flora.

Standard American Diet (SAD)

A dietary pattern prevalent in the United States of eating high amounts of processed foods, sugars, refined grains, and unhealthy fats, while being low in fruits, vegetables, and whole grains. Fast food, sugary beverages, and high-fat dairy products are typical examples of SAD foods. The SAD is linked to obesity, type 2 diabetes, cardiovascular diseases, and metabolic syndrome due to its imbalance of nutrients and high caloric content. 

Statin Drugs

A class of medications used to lower cholesterol levels in the blood by inhibiting the enzyme HMG-CoA reductase, which plays a key role in the production of cholesterol in the liver. They help reduce the risk of heart attacks and strokes by decreasing low-density lipoprotein (LDL) cholesterol and improving overall lipid profiles. Statins are generally well-tolerated, but potential side effects can include muscle pain, liver enzyme abnormalities, digestive issues, and nutrient deficits.

Sulfites

Sulfur-based compounds used as preservatives in food and beverages to prevent spoilage and maintain freshness. They are found in dried fruits, wines, and some processed foods. Individuals with sulfite sensitivities or allergies may experience adverse reactions.

Sympathetic Nervous System (SNS)

A division of the autonomic nervous system responsible for the body's “fight or flight” response to stress or danger. It increases heart rate, elevates blood pressure, and heightens alertness to prepare the body for rapid action. The SNS works in concert with the parasympathetic nervous system, which helps the body return to a state of rest and recovery after the stressor has passed.