Do you have anxiety, depression or do you just feel angry or low most of the time? Have you tried therapy and drugs but nothing seems to be helping?
The causes of poor mental health can be a combination of several factors. It is important to give your brain exactly what it needs to flourish.
Ever wonder why you crave biscuits,
chocolates, pastries, cakes, puddings, pizza,
white bread and pasta? These foods are addictive. When you eat these foods, a brain chemical, dopamine, is activated. The same chemical that is triggered by certain recreational drugs. Dopamine controls your emotional response.
When you eat a biscuit you suddenly feel very happy. When you ate the biscuit your blood sugar levels rose rapidly, your body released an excessive amount of insulin to deal with the sudden extreme rise and this caused a quick drop. To feel that "high" again, you eat another biscuit to get the dopamine hit. Eating in this way regularly can stop dopamine from functioning properly and lead to mental health issues. Your dopamine levels become less reactive, toying with your emotions.
How do I know if I have a blood sugar imbalance?
Do you:
often have mood swings
find it difficult to concentrate
get dizzy or irritable if you go 4-6 hours without food
often over-react to stress
crave coffee or something sweet after meals
experience low energy
feel too tired to exercise
gain weight/ find it hard to lose weight
have energy slumps during the day or after meals
still feel tired after waking up
need tea, coffee or something sweet to get you going
crave sweets, chocolate, bread, cereal or pasta?
How do I deal with it?
The best way is to eat low GL foods. These foods do not create a spike in your blood sugar when eaten.
Some examples are:
kidney, garbanzo, pinto, soy, and black beans
fruits such as apples, pears, berries, plums and watermelon
vegetables
lentils
cashews and peanuts
whole-grain breads like barley, pumpernickel, and whole wheat.
Eating protein (nuts, seeds, chickpeas, lentils, cheese, beans, yoghurt, meat, fish etc.) with each meal also slows down the release of the sugars in the foods.
2. Omega-3s
EPA and DHA are two types of
omega-3 fatty acids. They are abundant in the
cell membranes of brain cells, they preserve cell membrane health and facilitate communication between brain cells. These essential fatty acids are therefore critical for the health of your brain.
In the human diet, EPA and DHA are almost exclusively found in fatty fish and fish oil. Most people do not consume the recommended amounts of fish and are thus likely to fall short of getting enough EPA and DHA in their diets. The body can make EPA and DHA out of another omega-3 called alpha-linolenic acid (ALA). ALA is found in a number of food sources, such as walnuts, flaxseeds, chia seeds, canola oil, soybeans and soybean oil. However, humans can't convert ALA to EPA and DHA very efficiently, it's estimated that less than 10% is converted. Therefore, taking fish oil may be a good option, especially for those who don’t eat much fish. Please consult with Michelle prior to taking any supplements.
3. B-vitamins
What is homocysteine?
Homocysteine is a common amino acid found in your blood. It mostly comes from eating meat. Raised levels of homocysteine is linked to cognitive dysfunction such as depression, anxiety and dementia. Vitamin B9 (folate) is needed to metabolise homocysteine. Vitamin B12 helps keep folate in its active form, allowing it to keep homocysteine levels low. Vitamin B6 is used to break down homocysteine to cysteine. People who are deficient in these vitamins may have increased levels of homocysteine.
How can I tell if my levels are raised?
A Plasma Total Homocysteine test and a Urine Homocysteine test can be used to determine your levels. Find out more about testing here.
A normal level of homocysteine in the blood is less than 15 micromoles per litre (mcmol/L) of blood. Higher levels of homocysteine are split into three main categories:
Moderate: 15-30 mcmol/L
Intermediate: 30-100 mcmol/L
Severe: greater than 100 mcmol/L
Look out for symptoms of B12, folate or general vitamin deficiency:
pale skin
tingling sensations (like pins and needles) in the hands, arms, legs, or feet
mouth sores
mood changes
tongue swelling
growth problems (in children)
muscle weakness
unsteady movements
yellowish skin
shortness of breath
irregular heartbeat
mental confusion
forgetfulness
weight loss
What causes raised homocysteine?
poor diet
poor lifestyle - especially smoking and high coffee and alcohol intake
some prescription drugs (such as proton pump inhibitors)
diabetes
rheumatoid arthritis
poor thyroid function
How do I lower my levels?
Ensure you are consuming sufficient foods containing:
Vitamin B12
Fish, meat, poultry, eggs, dairy products and fortified foods for vegans.
Folate
Legumes, asparagus, eggs, leafy greens, beets, citrus fruits, Brussels sprouts and broccoli.
Vitamin B6
Pork, chicken, turkey, wholegrain bread, oatmeal, wheatgerm, brown rice, eggs, vegetables and soya beans.
4. Phospholipids
One kind of phospholipid, choline, binds to fatty
acids (mentioned above) to form a neurotransmitter, acetylcholine. This is the most abundant neurotransmitter
in the human body and is responsible for memory and cognition.
Food sources of choline include eggs, liver and peanuts.
Please consult a practitioner prior to supplementing with any of the nutrients mentioned. If you would like help with your mental health and/ or are interested in testing, book a session with Michelle.
