Nutritional Psychiatry
Nutritional Psychiatry focuses on using food and the principles of nutrition to assist in healing you
What is Nutritional Psychiatry?
The term ”Nutritional Psychiatry” itself is often misunderstood. As a psychiatrist and physician I have the ability to carefully navigate the world of nutrition and how it affects your mental health. Food is a potent form of medicine. I have had a transformational life experience when it comes to nutrition and my health. I use food and nutrition to fuel my body and mind. I recognize not everyone wants or needs a nutritional approach in this fashion, but for those who are interested, I offer patients a deep dive into how nutrition can help their mental health.
My approach to nutritional psychiatry does not typically involve supplements, although there are scenarios which supplements can add value.
I view supplements as an inferior form of fuel for our body. There is synergy within whole foods and how they deliver nutrition to our bodies. In some cases however, supplements are necessary and I incorporate them as needed. For example, vitamin B12 is needed for people who eat a vegan diet or have pernicious anemia. Vitamin D is needed during the winter months, or for people who cannot tolerate direct sunlight.
I believe many approaches to nutrition can work equally well, but all forms of intervention involve eating real whole, non-processed foods.
Whole 30 Diet Approach
The whole 30 approach to eating is the best step for most people who want to use a nutritional intervention to feel better. The Whole 30 approach focuses on a completely whole food diet with no processed foods. That lone is a significant improvement for many people and will lead to a substantial improvement in how they feel. The traditional approach takes it a step further and initially eliminates foods that commonly cause people to react negatively such as legumes, dairy and grains. It focuses on vegetables, fruits and fresh meats. After 30 days you are encouraged to add back in foods that you enjoy and monitor how you feel. I find this is a good starting place for most people willing to make a serious change in their nutrition in favor of improved mental health.
The ultimate goal is to get rid of processed sugars, processed oils and other non-natural foods. If you can accomplish this you will notice your mood, energy, anxiety, sleep, concentration and overall well-being drastically improve. The goal is not to be overly restrictive however initially some level of elimination and restriction is necessary to create new habits and figure out which foods make you feel the best.
Ketogenic Diet and Low Carbohydrate
A ketogenic diet is the most extreme form of a low carbohydrate diet and it certainly has a role in the treatment of mental health. I have found a much more limited role for this approach. It is very difficult to follow-consistently, very restrictive and has a limited scope whereby it is helpful. A ketogenic diet inherently relies on adrenaline and stress hormones (cortisol) circulating at higher levels in order to liberate fuel from our fat deposits and dietary fats.
Having constantly higher levels of these two chemicals tend to not be favorable for people who already tend to operate in a relative fight-flight state. People with severe anxiety, panic, stress and trauma often live in a fight-flight state and therefore this can exacerbate the very problem they are trying to address.
Living long-term in a ketogenic state effects everybody differently and some people respond very well to the approach. I am well versed in the approach and can discuss whether it would be the best approach for you.
Carnivore Diet
The carnivore approach to eating has a few different approaches. Some people eating only meat and eggs. Other people approach the philosophy as carnivore-centered eating where they incorporate a limited amounts of fruits, select carbohydrates depending on the specific approach. A strict carnivore diet presents the same problem as a broader ketogenic diet. When you eat only meat which is protein and fat, you will inevitably be in a state of ketosis and that will come with a heightened state of adrenaline and cortisol. For many people this may not be a problem. Other issues with any restrictive diet are the potential nutrient deficiencies that potentially follow. As long as you are willing to be diligent with tracking needed markers and supplementing if necessary this problem can be navigating around.
The modified carnivore or carnivore-centered diet is a much more sustainable approach which is healthier for the majority of people. It allows you to eat enough carbohydrates to not depend on stress hormones to fuel your body. From a mental health standpoint this approach is much healthier for the majority of people that have any underlying stress, anxiety, trauma or depression.
Either approach is an option.
Vegetarian and Vegan
I work with several people who practice a vegetarian or vegan approach to eating. Like any other approach my main recommendation is eating whole real foods and taking appropriate supplements. Ensuring enough protein and adequate B12 are the two typical things I will check for.