445 - Malnutrition Impact and Intervention

Presented by: Dr. Dawn-Elise Snipes Executive Director, AllCEUs

Podcast Host: Counselor Toolbox & NCMHCE Exam Review Podcast

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?

Effect of Nutrition on Brain Function

• Early-life malnutrition is highly correlated with neurodevelopment and adulthood neuropsychiatric disorders

• Improvements in nutrition are known to bring tangible benefits and many diseases and conditions can be prevented, modulated or ameliorated by good nutrition

• Iodine is necessary for energy metabolism in the brain cells.

• Vitamin B1 is necessary for the utilization of glucose in the brain.

• Vitamins B6 and B12, among others, are directly involved in the creation of neurotransmitters.

• Nerve endings contain the highest concentrations of vitamin C in the human body.

• Vitamin E is necessary for effective transmission of neurological signals

Effect of Nutrition on Brain Function

• Eating foods with a low glycemic index improves the quality and duration of intellectual performance http://www.glycemicindex.com/

• Dietary proteins contribute to good brain function

• Tryptophan is necessary for the creation of serotonin and melatonin

• Brain cell functioning requires omega-3 fatty acids.

• Omega-3s have also been found to help prevent and/or treat mood disorders, particularly depression

• Iron is necessary to ensure oxygenation and for the synthesis of neurotransmitters.

Effect of Nutrition on the Person

• Reduced libido

• Low energy

• Impaired relationships

• Impaired concentration/attention

• Sleep disturbances

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. Incom