Studies have shown that a balanced and healthy diet can have a positive impact on mental health by improving mood, reducing anxiety, and supporting cognitive function. Here are some ways that nutrition can support mental health: 1. Balancing blood sugar levels: A diet high in sugar and refined carbohydrates can lead to spikes in blood sugar levels, which can contribute to mood swings, irritability, and fatigue. A balanced diet that includes complex carbohydrates, protein, and healthy fats can help to regulate blood sugar levels, which can promote stable moods and energy levels. 2. Supporting gut health: The gut-brain axis refers to the connection between the digestive system and the brain. Research has shown that the health of the gut microbiome can impact mental health. A diet high in fiber, fruits, and vegetables can support gut health by promoting the growth of beneficial bacteria, which can have a positive impact on mood and cognition. 3. Boosting neurotransmitter production: Neurotransmitters are chemicals in the brain that regulate mood and behavior. Certain nutrients, such as amino acids, vitamins, and minerals, are required for neurotransmitter production. For example, the amino acid tryptophan is necessary for the production of serotonin, a neurotransmitter that plays a role in regulating mood. Foods high in tryptophan include turkey, chicken, eggs, and nuts. 4. Reducing inflammation: Chronic inflammation has been linked to several mental health conditions, including depression and anxiety. A diet high in anti-inflammatory foods, such as fruits, vegetables, nuts, and fatty fish, can help to reduce inflammation in the body and support mental health. 4. Supporting cognitive function: The brain requires a steady supply of nutrients to support cognitive function, including memory, attention, and learning. A diet that includes omega-3 fatty acids, antioxidants, and B vitamins can support cognitive function and may reduce the risk of cognitive decline. A balanced and healthy diet that includes a variety of nutrient-dense foods can help to regulate mood, reduce anxiety, and support cognitive function.

Chronic stress has been associated with negative consequences for brain health. Research shows that chronic stress may reduce neuroplasticity (needed for learning and memory) and neuroprotective factors such as BDNF, as well as increase connectivity within the limbic system (a region associated with anxiety and fear). Chronic stress can contribute to low mood, anxiety, poor mental performance, and fatigue. It can lead to burnout. Managing our stress response so that we can down regulate our nervous system after a heightened response keeps our nervous system in balance. Evidence-based strategies to reduce stress: Nutrition Advice: - Nutrient-dense, anti-inflammatory foods most of the time - Adequate non-processed protein - non-human modified healthy fatty acids - colourful veggies and fruit - Moderated caffeine and sugar intake - Addressing key nutrient deficiencies Key Nutrients best found in wholefoods that help with stress: - B vitamins - Omega-3 fatty acids - Vitamin C - Coenzyme Q10 - Amino acids - Glutamine - Zinc - Iron - Folate - Magnesium - electrolytes Lifestyle advice - Adequate sleep quantity and quality - Regular movement/exercise that is moderated for your needs - Mindfulness practice (e.g. meditation) - Having boundaries - Slow breathing practice (e.g. box breathing) - Spending time in nature and natural light - Building positive supportive social connections - Avoiding or minimising alcohol intake - alcohol is a common tool used to ‘reduce stress’, however, evidence shows that it actually lowers your psychological and physiological resilience to stress in the long run. - Seeking professional help from a counsellor or clinical psychologist to address underlying trauma and/or cognitive patterning that may be contributing to your stress response. - Addressing digestive disturbances There are also some herbs that can help with stress. **Please see your primary medical healthcare practitioner and a qualified medical herbalist before taking herbal medicine as they may be contraindicated and/or interact with some medications. References: (Sarris & Wardle, 2019) DOI: 10.1016/bs.irn.2020.01.001 DOI: 10.1038/s41380-019-0615-x

“Connection is the energy that exists between people when they feel seen, heard and valued; when they can give and receive without judgement; and when they derive sustenance and strength from the relationship.” ~ Brene Brown Social connection is associated with numerous physical and mental health outcomes as well as longevity and health-span overall (Lutz, 2021) (Holt-Lunstad, 2022). Lack of social connection is associated with premature mortality and diminished well-being of older adults (Suragarn et al., 2021). It serves as a critical public health role and one that has suffered over the last few years due to the pandemic. Humans are fundamentally a social species and connection is vital for development and survival (Holt-Lunstad, 2022). Social connection is an important pillar found in every Blue Zone (areas in the world with the highest population of centenarians). Lock, Churra, & Barracka, 2017 reported that maintaining positive social connection not only increases one’s perceived sense of wellbeing and quality of life but also their brain health overall. As we age, it is common for our social networks to change and often grow smaller. Maintaining close, positive relationships where we feel valued and engaged is critical. Physical contact like hand holding and hugging has been found to reduce levels of stress by reducing cortisol and increasing oxytocin (Lock, Churra, & Barracka, 2017). Neighbourhood/community social cohesion adds another layer of social support found in literature to be important (Lock, Churra, & Barracka, 2017). It can be described as a perceived degree of connection and belonging among neighbours or a community with an increased willingness to intervene for the common good. Let's make sure we are connected with a positive community and take care of those around us. Our health and wellbeing depends on it.

Micronutrient deficiencies have been associated with poor mental health outcomes (Hechtman, 2019) (Rucklidge, 2018). Some key nutrients I commonly see deficiencies with in the clinic include: Omega-3 fatty acids (EPA>DHA) reduces neuro-inflammation and may influence serotonergic neurotransmission B vitamins - needed for synthesis of neurotransmitters and energy production. Some of these vitamins also support brain's ability to utilise glucose for energy. These vitamins can have a profound impact on mood and cognition. Vitamin C - is needed for neurotransmitter synthesis and acts as a neuro-protective agent. It may also attenuate cortisol and, therefore, reduce physiological impact of stress Iron - main function is to facilitate oxygen transport and storage. Deficiency is associated with fatigue and lethargy. Vitamin D - essential for brain development and homeostasis. It may also modulate several neurotransmitters such as serotonin. Zinc - studies have shown an inverse relationship between zinc status and depression. Zinc is believed to support healthy neurotransmission, reduce neuro-inflammation, as well as modulate neurotransmitters. Another special mention: Magnesium - needed for almost every biological process in the body. It helps with energy production and nerve conduction, therefore supporting the nervous system. It may be especially helpful with sleep as well as PMS mood fluctuations. (Braun & Cohen, 2015)(Hechtman, 2019) (Sarris & Wardle, 2019) (Blampied et al., 2019) Eating a diverse range of nutrient-dense whole-foods is the best way to ensure you are getting a balance of nutrients. Sometimes, supplementation is beneficial, especially if you restrict foods. Talk to your health care practitioner about how you can ensure that you are getting the micronutrients you need.