We need to pay as much, if not more, attention to our mental health as our physical health during this crisis. Last week, I discussed how the two are intimately related. Perhaps one of the most obvious connections between the brain and body is how nourishment effects our mental function.

In this post, I will continue with my naturopathic medicine oath to provide my readers with information and resources to assist with taking care of the brain and body.

Please keep in mind, though, that food and diet is only one small factor in overall wellness. In an upcoming post, I will discuss some other, arguably even more, imperative factors. These are psychological support and social determinants of health.

Food for the Brain

Most people are aware that nutrition and lifestyle are impactful tools for overall well-being. For example, dietary and exercise patterns can effect clinical outcomes, reduce the risk of chronic diseases, and support healing. (source, source)

This concept of “food as medicine” becomes even more intriguing when we look beyond metabolism, and realize that certain dietary compounds can alter how DNA, our cellular genetic code, will be expressed. This is the concept of nutrigenomics. It explains how the foods we eat can literally change our physiological functioning.

The naturopathic and functional medicine principles are centered around the idea of personalized medicine. As a naturopathic doctor, I recognize that people have different dietary needs based on their unique biochemical individuality. This means that everyone has different nutritional needs based on genetic variations, digestive capacity, health status, history of eating behavior, culture, and beliefs about nourishment. One of the most obvious examples of this is that certain nutrients, or lack thereof, have been associated with changes in mental states.

Nourishing the Brain

Overall dietary patterns have been found to impact brain health. For example, eating a diet full of phytonutrients from plants and balanced macronutrients can help with managing stress, anxiety, and prevent mental health issues. (source, source, source, source) Furthermore, it has been found that skipping meals is associated with mood imbalances. (source, source) This demonstrates the importance of nourishing the brain, rather than being restrictive.

Specific Nutrients to Consider for Balancing Mood

I previously discussed several clinical trials and provided evidence on how food can impact mood and vice versa.  For example, certain nutrients and supplements can modulate various chemical signals in the brain, impacting emotions. Below are some additional highlights.

1. Omega-3 fatty acids

Recently, the American Psychiatric Association (APA) issued a review of complementary therapies in mood disorders. They recommended omega-3 supplementation as an adjunctive therapy for mood disorders, including bipolar depression. The APA did note that there may be greater efficacy with treatments using eicosapentaenoic acid (EPA) alone or EPA and docosahexaenoic acid (DHA) with higher levels of EPA. (source, source)

2. Folate and SaMe (methylators)

The APA release also found positive and promising evidence for other nutritional and supplemental adjunctive treatment for brain health. These included folates, SAMe, and exercise. (source, source) It should be cautioned that folate is an intervention that can also aggravate depression. Talk with your holistic, naturopathic or functional medicine doctor.

3. Vitamin K and zinc

Evidence exists that nutrients such as vitamin K and zinc can be protective or reduce depressive symptoms. Without these factors present, many do not have the energy to practice self-care and nurturing behaviors.

**Please note that these nutrients work best if you are deficient and need them. It is not wise to just take supplements without guidance form a healthcare provider and a naturopathic or functional medicine doctor.

The Two-Way Street Between the Diet and Brain Health

There is a bidirectional relationship between nutrition and mental health. Dietary choices can impact brain wellness and mental health states can influence dietary habits and food choices. For example, evidence of the gut-brain axis has been implicated through research on the gut microbiota. Various studies have also found certain microbiota patterns are associated with many neurological and mood states. (source, source)

For this reason, minding our microbiome with good lifestyle practices, and essential oils, can do wonders for our emotional state.

Conclusion

I have used nutraceutical support and personalized nutrition to help clients with mood imbalances for years. Yet with all this impact, we know that diet and exercise are not the sole answers for brain health. There are many brain factors to consider.

In an upcoming post, I discuss why we need to focus more on social determinants of health and other factors, rather than sick care or simple lifestyle changes that many may not be able to access.

News, Updates and Resources Regarding the Current Crisis

Below are some of the news features from the previous week with updated information and resources on the current pandemic.

Along with the resources located on the CDC and WHO website, I have been keeping up with the latest research and medical advances daily. These references are from international medical journals, healthcare and medicine websites, research articles, media sources, and sharing within my integrative medicine community.

This week’s topics include integrative testing, emerging therapies, and other news on finding the best practices in medicine during times of uncertainty.

I am hoping you find this helpful and having the weekly updates will decrease your “need” to stay glued to the daily news and enhance the ability to reset to calm.

Testing

• FDA tightens regulatory requirements in antibody testing– labs must apply for EAU within a time frame
• FDA makes serology test performance data public for assays with EUA
• First FDA-Authorized use of CRISPR technology for testing
• First FDA home saliva test approved
• What testing tells us
• Can we test our way out of this?

Medications & Integrative Therapeutic

• Remdesivir critiques emerge with changes in primary endpoint results, twice
• HHS announces shipments of donated remdesivir for hospitalized patients with COVID-19
• Trio of drugs show promise
• FDA approves emergency use of VENTFREE to decrease respiratory muscle disuse on ventilators
• More relieving observations regarding the continuation of hypertensive drugs
• Care guidelines released for rheumatic disease
• Rheumatic drug may help patients
• Blood thinners may help outcomes
• Spike protein found to be linked to activation of infection
• Two drugs for other illnesses show promise for treatment
• Artificial intelligence tool could speed up search for treatments
• Is there a role of male hormones increasing risk?
• Vitamin D for immune support
• TCM approaches to immune support
• The Wellness Perspective of Ancient Medicine
• Functional medicine updated review of botanicals for complementary immune support
• Important drug-drug interactions with experimental medications could affect treatments and increase risks (Liverpool interaction checker, prescribing resource)

Other News

• Recently recovered patients produce varying virus-specific antibodies
• New mutation found that may mean less severe disease
• Finding of potential more transmissible mutations sparks the media
• Yet more mutations continue to be found
• Study to determine the amount of children and family members affected
• Could farming impact epidemics?
• French retesting of samples found evidence of virus in December
• More skin manifestations and rare reaction in children
• Germany study results in for one area of country
• Trump administration to replace HHS Inspector General and many audits underway
• Master question list from Homeland Security- cleared for public view
• Tech tracking and tracing (source, source)
• Several White House personnel self-quarantined
• Alcohol abuse agitated by virus stirring liver concerns
• Shocking stats on NY patients
• Stopping the wave
• Tests show UVC lamps could light the way in virus fight
• Virus in semen, conflicting reports. If there, it may not be infectious.
• Is Obamacare on the way out?
• Social media to remove “fake news”
• American College of Surgeons guide for resumption of elective surgeries
• Calls to domestic hotlines climb in Europe
• New predictions for “deaths of despair” released
• U.S. jobless rate around 15%