Self-Isolation Can Be Hard: Here's How Your Nutrition Can Help.

I am spending more time on social media lately because I have more time being socially isolated. I am finding many people are expressing more anxiety, fear and sadness because of upset in routine, isolation from loved ones, loss of employment and an overall fear of the unknown. This is a normal response, I am truly sorry some of you are experiencing these feelings and I want to help.

So here’s the deal. Foods and chemicals (both natural food and synthetic chemicals) affect brain function. You are what you eat… well you are what you digest, more on that in another post.

Part of your brain function is, neurotransmitter levels.

• Which can affect and create depression, anxiety, fatigue or insomnia, as well as happiness, joy and a sense of belonging, to name just a few.

• What you eat will affect how you feel! So let’s eat well to support your brain! I want to focus on just one neurotransmitter and that’s …….serotonin.

This neurotransmitter is responsible for:

• Influencing your mood, happiness and energy levels.

• Sleep Cycles

Ok here is what to avoid or be aware of to help maintain your serotonin and your mental health:

• Reduce sugar intake: these substances are often associated with rapid mood changes and depression.

• Be aware of blood sugar swings: having even blood sugar levels will help with avoiding the roller coaster of the highs and lows of eating refined, high sugary foods or inconsistent eating. So, stay away from sugary foods and only eating one meal a day. A few smaller meals throughout the day with both protein and complex carbohydrates is good to maintain even blood sugar levels.

• Avoid caffeine because of the subsequent adrenaline release which can lead to feeling agitated or anxious

• Avoid foods that you are sensitive to: it is important to isolate and eliminate allergies as depression can be created or exacerbated by food allergies 

• Alcohol see my previous blog on the dangers of alcohol

• Avoid Trans fats and Hydrogenated fats these guys will displace the good fats in your brain

  OK, so you know what NOT to do! Here are things that you CAN do!

  Eat a healthy well balanced whole foods diet that is low in sugar, fat, chemicals and preservatives because:

• The B Vitamins which can be found in: whole grains, oats, wheat germ, fish, poultry, egg yolks, dried beans, nuts, seeds (like chia), leafy greens, cabbage, collard greens, garlic, mushrooms, spinach, bell pepper, avocados, potatoes, cauliflower are tremendously important in brain function 

• Many of the B vitamins are made in the gut and the ability of the gut to produce the B vitamins relies on the diet and food eaten. 

• Did you know that fatigue and depression are usually the first and most common signs of a deficiency of B5? And that a diet high in refined foods, poor digestion and antibiotics can all contribute to a B5 deficiency?

• Did you know that L-Tryptophan, an amino acid, is a precursor to serotonin? A deficiency in this amino acid can be linked to increased depression and anxiety. Eating some protein, including from plant sources, at each meal can help with serotonin production as well as regulate blood sugar levels.

• Deficiencies in chromium, magnesium, zinc and essential fatty acids are ALL linked with depression. Avoid deficiencies by eating a healthy well balanced, whole foods diet.

Ensure Proper Digestion:

• Inadequate digestion can lead to allergy and food sensitivities that can affect moods and energy levels. A good first step is to thoroughly and completely chew your food. Eat without distractions and not when stressed for improved digestion.

• Did you know that 95% of your serotonin is actually made in your gut?! So if your gut health is the pits…so is your serotonin!!

Supplements:

Ok, so this one is a bit of a hot topic. I have seen some health care practitioners recommend no additional supplements in the form of a multi-vitamin/mineral. This is your choice but in light of our current top soil depletion and the significant decline of nutrients in fruits and vegetables, I feel that taking a good quality multi-vitamin/mineral supplement just for insurance is a good idea. Considering that a deficiency in chromium can lead to blood sugar irregularities (see above for the importance of maintaining even blood sugar levels) AND it can produce feelings of anxiety may just be enough reason to take your multi. Not to mention that many nutrients need each in order to produce all of the chemical and metabolic reactions in our body!

I hope I have not overwhelmed you! Please, if you need more clarification, help or have questions please reach out to me and I am happy to help.I know there are many people who are struggling right now and my heart and good vibes go out to each and everyone!! Please take care, stay at home and stay safe.

Best,

Sarah

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