THE MIND GUT CONNECTION
/Our brains are neuroplastic – they harbor the ability to grow and adapt to our environments no matter our age. So no one is ever “stuck”. The power to make your brain more resilient in the face of stress really does lie at the end of your fork. Start with these first steps and make an appointment to learn more:
* 2 TBL “bougie” Virgin Olive Oil daily. Purchase at an Olive oil store. Look for a biophenol content of > 500. Pair with a “bougie” balsamic vinegar which is also heart healthy.
* Daily probiotic in food form. Kefir, NATTO, miso paste, kombucha, sauerkraut, pickled veggies, tempeh etc.
* Eliminate sugars, processed foods, fast foods and “white foods” like white rice, white bread, white noodles, flour etc. Limit saturated fats and avoid vegetable oils.
* Daily zinc, Magnesium glycinate, B complex, Omega 3, Tumeric with black pepper, Vit D, Vit. K2 (MK-7), Oregano, green tea, and more
* For “added sugars” on labels keep it < 5
Nutritional Psychiatry https://umanaidoomd.com/ Nutritional Psychiatry: https://youtu.be/LtHlw7QJT7Y Preventing Alzheimer’s: The Alzheimer’s Solution book and The 30 day Alzheimer’s Solution book and cookbook by Dean & Ayesha Sherzai, MD. https://youtu.be/tLvI2Cf4IlQ and the Brain Health Revolution podcast Eat to Beat Your Diet book by William Li
What is pre-diabetes: https://youtube.com/shorts/eMdiV5RWBcs?feature=share Having inflammation like pre-DM and diabetes can increase psychiatric symptoms and increase your risk for dementia and heart attacks
Decreasing inflammation in the body: https://orlandocvi.com/patient-education/ You tube: @thegalenfoundation @pradipjamnadasmd Mindfit recommends keeping the saturated fats to a minimum (review the preventing Alzheimers podcast above for more information)
Food is medicine! What you eat strongly influence your overall health and mood. Studies have shown that diet can positively or negatively affect symptoms of depression, anxiety, autism, schizophrenia, bipolar, ADHD and more. They also show the impact of specific nutrients, including omega-3 fats, zinc, magnesium, B vitamins and different plant based molecules, on brain health. There is a complex relationship between inflammation and brain function. The trillions of bacteria that live within your gut influences mood. Research has shown that eating an antiinflammatory diet can be as effective as taking an antidepressant medication. This positive lifestyle change is further enhanced when combined with 30 minutes of exercise 5 x week.
Food impacts your brain health, as well as specific foods and food categories that can help you eat to beat depression and anxiety. This is not a “diet”. We will teach you how to encorporate an antiinflammatory lifestyle into your life that will not only improve your mood but also conditions like diabetes, high cholesterol, autoimmune disease, joint pain and more.
Review the evidence:
Marx W, Moseley, Berk M, Jacka F. Nutritional psychiatry: the present state of the evidence. Proc Nutr Soc. 2017;76(4):427-436. doi:10.1017/S0029665117002026
See Resource section for books and podcasts
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