Nutrition and Mental Health

1 in 4 adults−approximately 61.5 million Americans−experiences mental illness each year

74% of calories consumed by Americans come from processed, sugary foods (e.g., soda, pizza, donuts)
Only 1 in 10 Americans meet the basic daily food group recommendations

Poor Diet/Nutrient Depletion and Mental Health Disorders Symptom Comparison:

Symptoms of Mental Health Disorders: Symptoms of Nutrient Depletion:

 Fatigue  Fatigue
 Anxiety  Anxiety
 Depression  Depression
 Irritability  Irritability
 Mood lability  Mood lability
 Stress Intolerance  Stress Intolerance
 Overeating, cravings  Overeating, cravings
 Sleep disturbance  Sleep disturbance
 Neurotransmitter Depletion  Neurotransmitter Depletion

Blood Sugar-Adrenal Axis: Blood sugar is regulated by the food we eat and hormones,
including insulin and cortisol. Poor diet (e.g., high in processed, sugary food) leads to
dysregulation of blood sugar and the associated hormones which result in mental health
symptoms, inflammation, and many other health concerns.
Insulin increases to Stress hormone
quickly lower blood overshoots blood sugar
High sugar into high range. Insulin
Blood Sugar Range attempts to lower blood
sugar quickly

Stable
Blood Sugar Range

Low
Blood Sugar Range

High sugar/carb Low blood sugar symptoms

meal; blood sugar and cortisol released to raise
quickly rises blood sugar
 Food for Mood: Out with the bad, in with the good - Remove foods that are dysregulating
the blood sugar-adrenal axis, gut health, & the blood-brain barrier and leading to nutrient
deficiencies and mood disturbance. Replace them with foods that support mood & mental health

 Foods associated with mood  Replace with increased intake of:

disturbance:
 Protein
 Sugar and simple carbohydrate
 Healthy fat
 Processed foods
 Vegetables
 Trans fats
 Complex/high nutrient
 Caffeine carbohydrates

Food for Mood Guidelines:

Stabilize Blood Sugar: Eat Gut Healing Foods:

Low
 Eat lean protein each meal (e.g., chicken, turkey, fish,  Bone broth
Blood Sugar Range
beef, eggs)
 Healthy fats
 Eat small meals, frequently (every 3- 4 hours)
 Healthy proteins
 Increase Fiber: eat unlimited veggies (6-7/day)
 Cooked vegetables
 Minimize simple carbohydrate and sugar intake
 Warm, cooked foods (avoid
 Eat before you get hungry raw foods)
 Eat “whole” foods (without added ingredients)  Rotating foods (e.g., don’t
eat the same foods every
day)

Bottom Line: