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nutrition

The Link Between Nutrition and Mental Health

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It’s common knowledge that your diet directly influences your health. Your eating choices affect your weight, skin, and gut health. They can put you at risk of chronic illnesses like heart disease and diabetes. The food you eat affects nearly every aspect of your life, from your athletic performance to the way you interact with your kids. Continued research indicates that nutrition also plays a vital role in your emotional well-being. Amid the recent rise in quantity and severity of mental health conditions, researchers are constantly looking for ways to bolster emotional stability. Changing your diet may be one such approach.

The Negative Impact of the Western Diet

The American Psychological Association conducted a study across ten countries to determine the extent to which dietary patterns may contribute to mental illnesses. The study focused in particular on depression, which the World Health Organization warns could become one of the top public health concerns in the next decade. Their findings conclusively linked a Western-style diet to an abundance of health complications.

As popularized in the United States, a “Western-style” diet includes a high intake of red and processed meats, refined grains, added sugars, saturated fats, and a low intake of fruits and vegetables. Research cemented the connection between this form of diet and clinical depression, also reporting a higher prevalence of Attention Deficit Hyperactivity Disorder diagnoses. An additional study focused on adults over the age of 60 found links between diets high in saturated fat and added sugars and significantly higher levels of anxiety.

Diet and Depression

Although there has been a limited amount of research on the link between dietary patterns and mental health, consistent data is beginning to reveal a trend between the negative effects of an unhealthy diet and numerous mental health disorders. 

One of the first randomized controlled trials that sought to determine the role of diet in treating depression was an examination of 67 individuals diagnosed with moderate or severe depression. The participants received either dietary counseling or social support in addition to their current treatment. The group that followed a diet of vegetables, fruits, whole grains, healthy oils, legumes, raw nuts, and conservative amounts of red meat and dairy experienced significant improvement in their depressive symptoms. 

It is important to note that both the observational studies and the randomized controlled trials work under limitations and cannot definitively prove cause and effect. This makes additional research on the standardized definition of a healthy diet very important. The more studies we conduct, the better we’ll understand the connection between nutrition and mental health. This understanding will allow us to develop targeted dietary interventions to help people overcome various illnesses.

Healthy Eating Habits Make a Difference

Paying attention to your eating choices can help you to make healthier decisions in the interest of your long-term wellness. To make positive dietary changes in your life, consult with your healthcare provider about your personal needs, then try introducing more of these options into your regular meals:

  • Whole Foods – Research has shown that preservatives, food colorings, and other additives can cause or worsen depression, anxiety, and ADHD. Choose foods that are fresh, minimally processed, and contain healthy ingredients.
  • Fiber – Plant-based foods help slow your body’s absorption of glucose, allowing you to avoid sugar rushes and crashes. You can find fiber-rich foods in the produce department or whole grains and beans. 
  • Antioxidants – Antioxidants help your body fight inflammation. You can find these in your local grocery store in the form of berries, leafy green vegetables, and foods containing Omega-3 fatty acids, like fish and plant seed oils. 
  • Folate – Folate is a B vitamin that has been shown to help with dopamine production. Folate can be found in leafy greens, lentils, and cantaloupes. 
  • Vitamin D – Vitamin D helps your body produce serotonin. Sunlight is a great source of natural vitamin D; for a tasty dietary alternative, try mushrooms, especially Reishi, cordyceps, and maitake. 
  • Magnesium – This multi-tasking mineral is essential to keeping your body thriving by contributing to nerve health, muscle function, and heart stability. Studies have also shown that a mineral deficiency can negatively affect your gut and cause depression and anxiety. Magnesium is found in dark chocolate, cacao nibs, almonds, spinach, and bananas. 
  • Fermented foods – While they can be something of an acquired taste, fermented foods are packed with probiotics that are great for your digestive tract. Examples include sauerkraut, miso, and the fermented drink kombucha. 

It can take time for positive changes in your diet to produce results. The best thing you can do is to be mindful of what you’re putting into your body and indulge in moderation.

 

On top of the knowledge that your dietary choices directly affect your physical well-being, research has established multiple links between the food you choose to consume and your mental health. Eliminate processed foods and items high in preservatives or added sugar. Try increasing your fruits and vegetable intake and look into other healthy foods. Keep a journal to help you record the pros and cons that you experience as you introduce new foods into your diet. Everyone responds to dietary changes differently, so for best results, consult with a trusted healthcare professional about creating an individualized eating plan. If you’re ready to make decisions in the interest of your long-term wellness, reach out to Achieve Concierge today. We’re here to provide personalized support to help you navigate the exciting possibilities that a new approach to your diet can entail. Make positive changes that stick. Call us at (858) 221-0344 to learn more.

health

The Link Between Heart Disease and Mental Health Disorders

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According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for people in the United States. Heart disease includes several types of heart conditions. The most common type of heart disease in the United States is coronary heart disease, also known as coronary artery disease. Coronary heart disease transpires when the walls of arteries that carry blood to the heart are constricted by plaque.

Many people may not know this, but there is a link between heart disease and mental health disorders. Many people suffer from mental health symptoms, such as depression, anxiety, post-traumatic stress disorder (PTSD), and more. Mental health symptoms can cause extreme fatigue, inactivity, disruptive eating patterns, and can interfere with daily activities and responsibilities.

A study of more than 221,000 people ages 45 and older without any history of heart disease revealed, on average, “people who had reported high or very high levels of depression and anxiety were more likely to have had a heart attack or stroke than people without those symptoms.” However, according to Harvard Health Publishing, Harvard Medical School, when a person suffers from psychological distress or mental health symptoms, it does not mean they will develop heart disease. 

How Mental Health Disorders Affect the Heart

Mental health disorders can disrupt every aspect of a person’s life, depending on the severity of symptoms. It affects a person’s mood, behavior, thinking, and ability to socialize with others. Specific mental health symptoms can be debilitating and make it extremely difficult for a person to perform at work or school.

Some mental health disorders can change a person’s eating habits, sleep schedule, and activity level. Depression and PTSD can significantly reduce a person’s motivation and willingness to engage in activities they once enjoyed. Eating unhealthy foods and over-eating can increase a person’s cholesterol, lead to high blood pressure, and cause damage to the heart. This damage creates a significant risk for stroke, heart failure, and abdominal arterial aneurysm. 

People who struggle with mental health disorders are at increased risk of adopting harmful behaviors, such as smoking and failure to take prescribed medications. Many people who drink alcohol also use tobacco products. Alcohol and tobacco are addictive substances that can lead to addiction. They can also cause serious health problems, such as certain types of cancer. One cigarette can increase the risk of developing cardiovascular disease, and heavy alcohol use contributes to cardiomyopathy, which is a disorder that affects the heart muscle.

Over an extended period, mental health symptoms can impose physiologicical effects on the body, including increased heart rate and blood pressure, reduced blood flow to the heart, and elevated cortisone levels. These physiologic effects can contribute to a surge of calcium in the arteries, metabolic disease, and heart disease.

Lifestyle Changes to Improve Mental and Physical Health

Living with a mental health condition can be very challenging, especially when it comes to making healthy lifestyle changes. The following changes can significantly improve mental and physical health:

  • Eat healthy foods. Maintaining a healthy diet will improve mood, reduce stress and anxiety, and promote heart health. Good nutrition can improve energy levels, help regulate sleep patterns, and decrease the risk of heart disease.
  • Limit or abstain from alcohol. Since alcohol is a depressant, depression can worsen with alcohol intake because it lowers serotonin levels. Alcohol consumption increases blood pressure, which can contribute to a heart attack or stroke.
  • Exercise regularly. Staying active and exercising regularly will improve anxiety and depression and lower the risk of heart disease and diabetes. It will also improve cognition, including memory and attention. Staying active will give you a better quality of life and sense of wellbeing.
  • Stop smoking. When you stop smoking, you decrease the risk of cancer, heart disease, and stroke. Smoking affects every organ in the body and damages cells that line blood vessels. Smoking also lowers good cholesterol and raises fat in the blood known as triglycerides.

Getting Help for Mental Health

Mental health disorders can make every aspect of a person’s life challenging. Deciding to get help can be difficult for many people due to the stigma behind mental health disorders. However, when you take care of your mental health, you can lower the risk of developing heart disease. With the right treatment, you can feel better mentally and physically.

At Achieve Concierge, we take a holistic approach to treatment for healing the mind, body, and spirit for a complete lifestyle balance. We treat depression, anxiety, PTSD, ADHD, bipolar, and other mental health conditions. We offer comprehensive mental health services that can include cognitive-behavioral therapy (CBT), psychotherapy, and mindfulness. Sometimes, a patient may need medication and life coaching.

Our team of medical professionals will conduct a full health assessment to determine a treatment plan that works best for your needs. We will help you manage your mental health symptoms and explore healthy ways to cope. We also monitor your progress in our mental health treatment program and can adjust treatment if necessary. Our program wants to give you the tools to safely and effectively manage mental health symptoms so you can enjoy a fulfilling, healthy, balanced lifestyle.

 

People who suffer from mental health disorders are at increased risk of developing severe health complications, such as heart disease or stroke. At Achieve Concierge, we offer same-day, in-person mental health services so patients can get help quickly and effectively. We work with our patients to develop the best plan to manage mental health symptoms. Our team of expert clinicians is prepared to plan the best treatment strategies for you. Every person who struggles with mental health symptoms responds differently to treatment and medication. At Achieve Concierge, we offer youth and adult mental health services to help ease symptoms of anxiety, depression, and other mental health disorders so you can have balance in your overall health. Appointments with our clinicians can be made in-person or via telemedicine. We want to help you by determining the best course of action to improve your quality of life. To learn more about our treatment options, call us today at (858) 221-0344.

health

Staying Healthy in Recovery

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Addiction is a complex disease that leads to self-destructive behavior, a host of health problems, or sometimes death. When a person struggles with addiction or substance use disorder, they continue using drugs or alcohol despite any harmful consequences. This is due to the brain’s chemical and physiological changes that make an individual unable to stop using. A healthy lifestyle in recovery makes it easier to stay sober.

Lifestyle Changes

Since the brain changes with addiction, it will take time for the brain to learn how to function without drugs or alcohol. Focusing on healthy activities in recovery will help you maintain sobriety and sustain your physical and mental wellbeing. Physically recovering is a vital part of the recovery process, and establishing new, healthy habits can lay the foundation for years of health in sobriety.

Ways to Stay Healthy

Maintaining an active lifestyle will give you less time to think about using drugs or alcohol. Staying active lessens the risk of boredom and promotes mental, emotional, and physical health. Participating in healthy activities supports cardiovascular health, reduces weight, builds strength and stamina, and rejuvenates the immune system. Exercise and good nutrition can help decrease symptoms of depression or anxiety. It can also regulate restful sleep patterns.

Another way to stay healthy involves keeping a journal. Writing allows you to reflect on your progress and see how you managed emotions and challenges in early recovery. Developing new routines will replace old habits and helps you to avoid thinking about using drugs or alcohol.

Managing Stress in Recovery

Mindfulness of self and others allows you to be in the present. Meditation and yoga are healthy activities that use deep breathing techniques to clear the mind and renew the spirit. Meditation stimulates and trains your brain to be happy without the need for any addictive substance.

An article about oxygen levels and brain function for the Lung Institute (2016) states, “When you’re calm, breathing becomes easier, and stress levels are lower. Deep breathing, meditation, and positive thinking exercises are good ways to help you relax. Exercise also increases the oxygen in your blood.”

Certain drugs and alcohol can result in decreased blood concentration and deprive brain tissue of oxygen. A lack of oxygen to the brain can lead to brain cell death and coma. Staying active helps boost morale, reduces stress, and makes the recovery process much more comfortable.

Gratitude in Recovery

Substance use disorders and addiction can make you feel guilty, scared, and alone. Gratitude means being mindful of the positive things that you have received in recovery. Pay attention to the little details of your day that you can be thankful for, and you will discover the goodness in life. In recovery, you will find a new perspective on the world.

 

When you begin to feel the positive effects of the changes, it will be easier to stick to them. Having gratitude will increase your quality of life as you practice self-care. Focus on healing yourself first. Then it will be easier to work on broken relationships.

Leonard Jason, a community psychologist at DePaul University, remarked on the importance of helping those in recovery transition into society. He stated, “Just getting people clean and releasing them to the social environments that helped encourage the substance use and other negative behaviors (such as crime) has been shown to be not effective.”

Transitioning Into a Sober Lifestyle

Here are some helpful tips to help you transition into a sober lifestyle:

  • Eat nutritious foods. Most people do not maintain a healthy diet during their time of using drugs or alcohol. Eating healthy foods will help to restore physical and mental health.
  • Get enough rest. Addiction often disrupts sleep patterns. Ensuring you get enough rest will translate to higher energy levels, a better mood, sharper mental alertness, less illness, and more.
  • Find new, healthy, sober activities. While actively addicted, your mind is clouded with toxic substances, your mental and physical health is affected, and your spirit is broken. After treatment, you can discover your interests, find hobbies, and participate in healthy activities to maintain good health.
  • Learn to love yourself. Practice self-care and discover what your goals are. This will help you decide what you want to do and have in life.

 Getting Help

There is no cure for addiction, but treatment is available, and there is hope in recovery. Treatment can be tailored to your unique needs and will help restore your health, renew your spirit, and allow you to enjoy a new, healthy, and fulfilling lifestyle in sobriety. You will have the ability to explore the world around you, find new things, and nurture your needs productively and healthily.

 

When using substances, health may not have been at the forefront of your mind. You may have neglected not only your body but your mind and spirit as well. You may have been broken and finally decided to seek treatment. While in recovery, learning to live a healthy lifestyle is essential. You must nurture your mind, body, and spirit. To do this, you can find a new diet and exercise routine, keep a journal, find new hobbies, and, most importantly, learn to love yourself. At Achieve Concierge, we believe in treating the person as a whole with a holistic approach that encompasses the mind, body, and spirit. Addiction can make you feel isolated, but you are not alone. We want you to feel comfortable with our caring and dedicated team of professionals. We offer same-day appointments as well as at-home appointments. For more information about our services, call (858) 221-0344.

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Athletes Facing Mental Health Challenges

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The invisible battle of mental health discriminates against no one, including professional athletes. We’ve seen Olympic World Record Setter Michael Phelps bravely address depression on national television. We’ve watched MMA superstar Jon Jones repeatedly commit drug and alcohol-related crimes. We’ve lost prolific performers like San Diego Chargers fan favorite; Junior Seau, who succumbed to the void that calls to some of us, all too loudly. For those of us who are the best at what we do, what do we do when our current “best” isn’t enough? 

 

Brain Matter, Matters

Most athletes sustain a significant injury at some point in their careers, and the brain is not exempt from that category. Some athletes experience injuries alarming enough to lead to a diagnosis of a Traumatic Brain Injury (TBI), and some collect many minor injuries and quietly slip into Chronic Traumatic Encephalopathy (CTE). Many athletes are hesitant to try traditional medications for depression and anxiety since side effects can include weight gain, fatigue, nausea, blurred vision, headaches, etc. which makes TMS is a viable option for those who are seeking a non-invasive, medication-free treatment. Here are some alternative therapies Achieve Concierge offers:

  • Transcranial Magnetic Stimulation (TMS) has become popular for athletes who sustain brain injuries. TMS is also effective for treatment-resistant depression, OCD, ADD, autism spectrum disorders, and in Europe, is used to treat PTSD, stroke after-effects, bipolar depression, schizophrenia, Parkinson’s, Alzheimer’s, multiple sclerosis, and chronic pain. TMS stimulates neuron activity, and “clears traffic” on neural pathways to optimize Alpha, Beta, Gamma, and Theta brainwaves. Each kind of brainwave corresponds to a mood or function, so many recipients of TMS initially experience a lift in brain fog (that “why did I walk into this room? What was I looking for?” feeling), and eventually find that their ability to function on a higher level increases. TMS continues to work even after treatment has ceased and many patients report feeling like they “got their life back” and have been able to build a life they “never thought would be possible.” Bellator MMA fighter Cat Zingano famously documented her success with TMS treatment on the Joe Rogan Experience MMA Podcast, Episode #29, explaining that the symptoms of depression and anxiety affected her memory, her startle reflex, and sleep quality, her adrenal system, and even digestive system. For many, those symptoms get “band-aid” treatments without a deep-dive investigation into how optimal the brain and body function and synergy are.
  • Bioidentical Hormone Replacement can make a world of difference for athletes. Hormones are traditionally measured within a “healthy range,” but if someone is at the lower end of “healthy,” nudging them toward the higher end of the “healthy range” can result in an increase in recovery time, endurance, maintaining their optimal body composition, and overall energy levels. Male-identifying athletes may experience drops in testosterone earlier than is biologically “normal” since the physical challenges are consistently far greater than that of someone whose physical activity is more casual. Some female-identifying athletes can experience increased testosterone levels as a result of the physical demands that training and performing at an elite level and a subsequent rise in estrogen, as the body attempts to meet the elevated testosterone levels. Naturally elevated levels of testosterone, or being at the higher end of the “healthy range” can mean just an increased performance. However, acceptable levels of testosterone have been a long-standing point of contention within athletic commissions, including historical cases such as the one that ordered two-time Olympic track champion, Caster Semenya, to decrease her testosterone before becoming eligible to compete. Estrogen levels that rise to meet elevated testosterone in female-identifying athletes can cause symptoms such as poor circulation, fatigue, and chronic exhaustion, sleep disturbances, memory problems, bloating, weight gain, mood swings, anxiety, and panic attacks. Any or all of those symptoms can significantly affect an athlete’s ability to train well, recover effectively, and mentally be present when it counts.
  • Medication Efficacy Testing helps your clinician determine what class of medications and what doses are ideal for your body. Gone are the days of trial-and-error, and waiting two weeks to see if something will “maybe” work. If non-medicated options have not been effective enough, ask an Achieve clinician for more information about the testing process as well as medical-grade food, herbal supplement, and naturopathic options to integrate. 

Okay, Okay I’ll Take Time off. What Can I Do in the Mean Time?

Proper nutrition for healing is crucial; you wouldn’t put low-grade fuel in a Ferrari, right? Your body is a fine-tuned machine that requires the proper fuel to perform optimally. Undergoing food sensitivity and allergy testing can identify nutritional factors that may be negatively affecting your performance. 

Low-impact activity such as Functional Movement Patterns, plyometrics, yoga, and swimming can help maintain cardiovascular endurance, VO2 output, and keep fresh, oxygenated blood circulating. Any activity that engages core stabilizers builds skeletal muscle mass, and you are able to participate in without aggravating an injury, will help you stay in a positive mindset as well as help you feel like you aren’t “wasting” all your hard work. 

Good sleep hygiene will go a long way. The body repairs and restores at night, getting quality rest is essential. Tracking Heart Rate Variability (HRV), amount of time spent in REM sleep and SWS sleep cycles, and respiratory rate can help you assess how much effort you can afford to exert, and for how long. Quality sleep also helps manage stress and cortisol levels, ensuring a rapid recovery. 

Accepting nature’s medicine by being in awe of the world around us, and appreciating that the sun manages to rise and set every day without us controlling it, helps us stay “right-sized” and on the path to fulfilling our purpose. Spend some time in nature, among trees or near the ocean, take deep breaths, and find things to be grateful for. 

When your body is your primary vehicle for expression, overcoming mental health challenges can seem daunting. Years of ignoring our bodies’ pleas to slow down, and pushing past pain and exhaustion can disconnect some of us from all the other facets of our identity, and we lose sight of who we are as people, in the grand scheme of things. Outside of our athlete identities, we have basic needs which include varying levels of care to handle life on life’s terms. Achieve Concierge is available in-office or via TeleHealth to create a custom continuum of care to optimize your brain, body, and performance.

To schedule an appointment, call (858) 221-0344.

happy healthy eating

How Healthy Eating Can Improve Your Mental Health

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Research indicates that healthy eating affects mood-related body chemicals. In one study published in Nutrients, researchers evaluated the relationship between diet and mental health in 1,956 college students. Researchers reviewed the number of depressed and anxious days that study participants experienced over a 30-day period. They also examined study participants’ fruit, vegetable, and sugars intake during that time frame.

Researchers found that food insecurity, i.e. lack of reliable access to affordable, nutritious food, and excess intake of foods high in sugar were significant predictors of anxiety and depression. Comparatively, researchers said increased access to healthy foods could help college students improve their mental health and academic performance.

In a study published in the American Journal of Public Health, researchers examined 12 epidemiological studies to find out if there was a relationship between diet quality and mental health in children and adolescents. Researchers found that there was a cross-sectional relationship between unhealthy dietary patterns and poor mental health in children and adolescents.

The aforementioned studies show that healthy eating can make a world of difference when it comes to mental health. To date, research indicates that some foods may help improve mental health, including:

Conversely, some foods may actually increase a person’s risk of depression, anxiety, and other mental health disorders, and these foods include:

Healthy eating habits are key, particularly for people who want to lower the risk of experiencing a mental health disorder. There are several things that you can do to develop and maintain healthy eating habits, including:

  • Evaluate your eating habits. Make a food diary that includes everything you eat over the course of a few days, along with how you feel when you eat.
  • Identify improvement areas. Replace processed foods with fruits, vegetables, and other healthy alternatives in your diet whenever possible.
  • Be patient. Try your best, and understand that it may take time to develop healthy eating habits that work well for you.

Achieve Concierge offers treatments to help our patients develop healthy eating habits. To learn more about our treatment options, please contact us online or call us at (858) 221-0344.