Food nourishes both the body and mind, offering the nutrition required for keeping the whole self energized and functioning at its best. You might, or might not, be surprised to learn that the brain is actually the first site that receives incoming nutrients. It makes sense, it is the organ that directs the other organs, cells, and metabolic processes. So what happens if we’re nutritionally deficient, can it affect our brain?

While nutritional deficiencies do not always exhibit grand mental or psychological symptoms, lesser subclinical indications can pop up. Minor deficiencies of certain nutrients are sufficient enough to change mood and brain chemistry, especially in sensitive individuals. Antidepressants, including natural anti-anxiety herbs like St. John’s wort, may not be enough to alleviate depressive-like symptoms in people who are also suffering from underlying nutritional deficiencies.

[amazon asin=B00JEKYNZA&template=*lrc ad (left)]Holistic Approaches to Mental Health

Holistic medicine is an approach that addresses the whole self by incorporating nutritional, biological, genetic, emotional, and mental aspects. When dealing with mood disorders, a sometimes serious and debilitating disorder, all of these aspects must be taken into account. One angle often taken is the use of herbs like kava kava and St. John’s wort. Some herbs are seeing a great deal of research from reputable scientific organizations, all demonstrating positive results in promoting a positive mood and mental agility. Some herbs include:

• B vitamins – May provide protection against brain atrophy and cognitive impairment, especially in older adults. ^[1]
• Omega-3 fatty acids – Fatty acids, specifically omega-3 fatty acids, play a large role in brain health and may be helpful for improving mood. ^{[2][amazon asin=B005P0XRK0&template=*lrc ad (right)]}
• St. John’s wort – A popular herb shown to promote a pleasant mood. ^[3]
• Kava kava – Herb from the South Pacific used to relieve stress. ^[4]

Psychotherapy and conventional medical therapies are often more successful when the patient is thinking clearly and is in a positive mind set (or “mood set”). By increasing certain nutrients and utilizing natural approaches, like St. John’s wort and kava kava, mental health may be improved dramatically when combined with conventional therapeutic approaches.

[amazon asin=B008NIHCS4&template=*lrc ad (left)]A Closer Look at Nutrition and Depression

The Standard American Diet (SAD) is typically low in many of the nutrients our brain (and the rest of our body) needs to stay healthy. A diet high in processed carbohydrates and low in essential fatty acids is common among many people today, and this nutritional factor may be impairing the quality of the mind and body in adults, teens, and children. Everyday individuals do not often understand or even think about the importance nutrition plays on mental health. With many people currently overfed and undernourished, it’s no wonder why we are seeing a constant bombardment of disease and mental disorders plaguing our Western world.

Here’s a quick overview at the nutrients that are crucial for mental health.

Amino Acids[amazon asin=B004O2I9JO&template=*lrc ad (right)]

Neurotransmitters like dopamine and serotonin are necessary for transmitting electrical impulses and messages between brain cells. These essential electrical conductors are also important for keeping mood elevated, and a decreased amount in the brain can result in depression or depressive-like symptoms. Many conventional antidepressants work by increasing neurotransmitter levels, an action that is also attributed to St. John’s wort.

Amino acids are the precursors for neurotransmitter production, and the majority of us receive all the amino acids we need from dietary protein. The three amino acids that are directly linked to mood and depression include phenylalanine, tyrosine, and tryptophan. Phenylalanine and tyrosine produce norepinephrine and tryptophan, two neurotransmitters necessary for maintaining a stable mood.

Some research has indicated that amino acid therapy may be as effective as traditional drug approaches to depression, with phenylalanine and tyrosine being two of the amino acids demonstrating similar antidepressive results compared with a popular pharmaceutical. ^[5] Amino acids have also been shown to reduce pain levels in the body by maintaining healthy levels of endorphins, the body’s natural pain reliever.

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