Summary: This podcast episode is based on Journey to Recovery: A Comprehensive Guide to Recovery from Mental Health and Addiction Issues by Dr. Dawn-Elise Snipes Read it for free on Amazon Kindle Unlimited. Journey to Recovery Series Complimentary Interventions Nutrition Presented by: Dr. Dawn-Elise Snipes Executive Director, AllCEUs CEUs are available at https://www.allceus.com/member/cart/index/product/id/924/c/ Objectives ~ Review the nutritional building blocks for health and wellness ~ Examine how these nutrients (or lack thereof) contribute to neurotransmitter balance ~ Identify several nutrient dense foods that you can include in your diet ~ Note: Nutritional changes should always be made under the supervision of a registered dietician or your primary physician. This presentation is for general informational purposes only. Why I Care/How It Impacts Recovery ~ In early recovery, nearly every person’s neurotransmitters are out of balance. ~ This causes feelings of depression, apathy, anxiety, and/or exhaustion. ~ Understanding why you feel the way you do is the first step ~ Figuring out how to help yourself feel better is the next What are Neurotransmitters ~ The human brain is composed of roughly 86 billion neurons. ~ These cells communicate with each other via chemical messengers called neurotransmitters. ~ Neurotransmitters regulate ~ Mood ~ Cravings, addictions ~ Energy ~ Libido ~ Sleep ~ Attention and concentration ~ Memory ~ Pain Sensitivity Neurotransmitters Cont… ~ About 86% of Americans have suboptimal neurotransmitter levels — our unhealthy modern lifestyle being largely to blame. ~ Chronic stress, poor diet, environmental toxins, drugs (prescription and recreational), alcohol, nicotine, and caffeine can cause neurotransmitter imbalances. Think about it ~ How do you feel when you are not getting enough oxygen? (Hint: You yawn) ~ What effect might a low carb diet have on mood? ~ What effect might a low protein diet have on mood? (Most non-vegan Americans get plenty of protein) ~ Why do doctors test for vitamin-D levels in patients with depressive symptoms? Amino Acids (Protein Building Blocks) Essential Amino Acids ~ Must be acquired from diet: ~ Valine ~ Isoleucine ~ Leucine ~ Lysine ~ Methionine ~ Phenylalanine ~ Threonine ~ Tryptophan Complete vs. Incomplete Proteins ~ Complete proteins are those that contain all essential amino acids: ~ Meat ~ Fish ~ Dairy products (milk, yogurt, whey) ~ Eggs ~ Quinoa* ~ Buckwheat* ~ Chia seed* ~ Spirulina* Complete vs. Incomplete Proteins ~ Incomplete proteins are those that don’t contain all 9 essential aminos ~ Nuts & seeds ~ Legumes ~ Grains ~ Vegetables Amino Acids (Proteins) ~ Protein Digestibility-Corrected Amino Acid Score, PDCAAS Tryptophan ~ Food Sources: Egg whites, chia seeds, sesame seeds, wheat germ, turkey ~ Needs Iron, magnesium, B6 and Vitamin C to convert tryptophan to serotonin ~ More readily absorbed when eaten with high carbohydrate meal. ~ Insulin causes competing amino acids to be absorbed into the tissues ~ Only precursor to serotonin ~ Focus on Tryptophan by John W. Crayton, MD, Professor of Psychiatry at Loyola University Medical School, Maywood, Illinois. NOHA* NEWS, Winter 2001 ~ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908021/ L-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic Indications Int J Tryptophan Res. 2009; 2: 45–60. Important Non-Essential Amino Acids ~ Arginine helps with insomnia ~ Glutamine GlutamateGABA ~ Theanine: Increases GABA and serotonin levels (Green Tea) ~ Tyrosine: Used to make dopamine and norepinepherine and thyroid hormones. ~ Parmesan, mozzarella, swiss cheeses, lean beef, pork or salmon, tuna or mackerel, chicken breast, pumpkin seeds, peanuts, sunflower seeds, dairy, beans B Vitamins ~ Low levels of B vitamins may be linked to depression. ~ Vitamin B3 (Niacin) ~ Food sources: Poultry, fish, meat, whole grains, and fortified cereals ~ What it does: ~ Helps with digestion and changing food into
