Nutritional Psychology

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  • The Influence of Omega-3 Fatty Acids on Mental Health

    The Influence of Omega-3 Fatty Acids on Mental Health

    Omega-3 polyunsaturated fatty acids (PUFAs) are long-chain fatty acids that have been extensively studied for their role in cardiovascular and metabolic health. Increasingly, evidence also highlights their influence on brain function and mental health outcomes. The two principal omega-3s of clinical relevance are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are found in marine sources such as oily fish. A third, alpha-linolenic acid (ALA), is plant-derived and can be converted into EPA and DHA, although conversion rates are low in humans.

    Given that nearly 60% of the brain is composed of lipids, with DHA being a structural component of neuronal membranes, it is not surprising that deficiencies in omega-3 fatty acids have been linked with mood disorders, cognitive dysfunction, and neurodevelopmental conditions.

    Biological Mechanisms Linking Omega-3s to Mental Health

    1. Cell Membrane Fluidity and Neurotransmission

    DHA is highly concentrated in neuronal cell membranes, where it contributes to membrane fluidity. This property is essential for optimal receptor function and neurotransmitter signalling, including serotonin and dopamine pathways implicated in mood regulation.

    2. Inflammatory Pathways

    EPA, in particular, exerts anti-inflammatory effects by reducing pro-inflammatory cytokine production and promoting the synthesis of specialised pro-resolving mediators (SPMs). Chronic, low-grade neuroinflammation is increasingly recognised as a factor in depression and other mental health conditions.

    3. Regulation of the Hypothalamic-Pituitary-Adrenal (HPA) Axis

    Omega-3 fatty acids have been shown to modulate stress responses by influencing cortisol secretion. Dysregulation of the HPA axis is a well-established contributor to anxiety and mood disorders.

    4. Neuroplasticity and Neurogenesis

    Omega-3s, particularly DHA, support the expression of brain-derived neurotrophic factor (BDNF), a protein essential for neuroplasticity, learning, and memory. Low BDNF levels are associated with depression and cognitive decline.

    Evidence from Clinical Research

    Depression

    Numerous randomised controlled trials (RCTs) and meta-analyses have found that supplementation with omega-3s, especially EPA-dominant formulations, can reduce depressive symptoms. The effect appears strongest in individuals with elevated inflammatory markers, suggesting a role for targeted therapy.

    Anxiety Disorders

    Although findings are more variable than in depression, several studies indicate that omega-3 supplementation can lower perceived stress and anxiety scores. Mechanisms likely include modulation of neurotransmission and reduced neuroinflammation.

    Attention-Deficit/Hyperactivity Disorder (ADHD)

    Children and adults with ADHD often present with lower circulating levels of omega-3s. Supplementation, particularly with DHA, has demonstrated modest improvements in attention, working memory, and behavioural outcomes.

    Cognitive Decline and Neurodegenerative Disease

    Prospective cohort studies and clinical trials suggest that higher omega-3 intake is associated with reduced risk of Alzheimer’s disease and slower progression of cognitive decline. DHA appears to play a protective role in maintaining synaptic integrity.

    Dietary Sources and Supplementation

    • Food Sources: Oily fish such as salmon, sardines, mackerel, herring, and anchovies provide the richest sources of EPA and DHA. Plant foods such as flaxseeds, chia seeds, and walnuts contain ALA but rely on inefficient enzymatic conversion.

    • Supplementation: For mental health outcomes, EPA-dominant supplements (with a typical EPA:DHA ratio of 2:1) are often studied. Clinical benefits have been observed with dosages of 1–2 g of EPA per day. Algal oil offers a suitable alternative for vegetarians and vegans.

    • Safety: High-quality supplements should be purified to remove heavy metals and tested for oxidation. Doses above 3 g/day should be supervised by a clinician due to potential anticoagulant effects.

    The influence of omega-3 fatty acids on mental health is supported by both mechanistic and clinical evidence. Through effects on membrane structure, neurotransmission, inflammation, and neuroplasticity, EPA and DHA contribute to mood regulation, stress response, cognitive function, and neuroprotection. While omega-3 supplementation is not a substitute for conventional psychiatric care, it represents a valuable adjunctive strategy within an integrative mental health framework.

    You can find out more about testing omega-3 fatty acid levels here.

  • How gut health influences anxiety.

    How gut health influences anxiety.

    When most of us think about anxiety, we usually associate it with stress, fear, or emotional triggers. However, anxiety can also be influenced by our digestive system and gut microbes. The connection between the gut and the brain is more than a metaphor — it’s a well-documented physiological link that plays a crucial role in mental health.

    In this article, we’ll explore how gut issues, including Irritable Bowel Syndrome (IBS), gut dysbiosis, and the vagus nerve, can contribute to anxiety. We’ll also look at why the gut is often referred to as “the second brain” and how maintaining a healthy gut can help manage mental health issues.

    The gut/brain axis

    The gut-brain axis is a complex, bidirectional communication network between the gastrointestinal (GI) system and the brain. This system involves neural, hormonal, and immune signals that allow the gut and brain to talk to each other. While the brain sends signals to regulate digestive functions, the gut can also influence mood and emotional well-being by signalling the brain through various pathways, including the vagus nerve.

    This two way communication between the gut and the brain is why gut health is linked to mental health issues like anxiety, depression, and stress.

    The vagus nerve

    The vagus nerve is one of the most important components of the gut-brain axis. As the longest cranial nerve in the body, it extends from the brain to the gut, forming a two-way communication superhighway. It’s responsible for regulating several bodily functions, including heart rate, digestion, and mood.

    When your gut is experiencing issues like inflammation or imbalanced gut bacteria, the vagus nerve can transmit these distress signals to the brain, which can trigger feelings of anxiety or mood issues. Conversely, when the brain is stressed or anxious, it can send signals to the gut that may disrupt digestion, leading to symptoms such as bloating, discomfort, poor digestion or IBS.

    IBS and anxiety

    One of the most common gut disorders linked to anxiety is Irritable Bowel Syndrome (IBS). IBS is a chronic condition that affects the large intestine and is characterised by symptoms like abdominal pain, cramping, bloating, gas, and changes in bowel movements. There are different categories of IBS depending on your presenting symptoms. Generally, IBS is a general term for gut dysfunction and each individual will have different underlying causes that need to be addresses.

    Studies have shown that people with IBS are more likely to experience anxiety and depression compared to the general population. This relationship is often cyclical: anxiety can exacerbate IBS symptoms, while IBS flare-ups can lead to increased stress and anxiety. This creates a feedback loop where gut issues and mental health problems feed into each other.

    One possible explanation is that IBS is often accompanied by gut inflammation and changes in gut bacteria (gut dysbiosis), which may affect the gut-brain axis and contribute to feelings of anxiety. It is also affected by poor absorption of nutrients which are critical for mood and well-being.

    Gut dysbiosis

    Another key factor in the gut-brain relationship is gut dysbiosis, which refers to an imbalance in the gut microbiome. The gut is home to trillions of bacteria that play important roles in assimilating vitamins, immune function, and mood regulation. When these bacterial populations fall out of balance, due to poor diet, antibiotics, or chronic stress, it can lead to gut dysbiosis.

    Gut bacteria produce neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which play a crucial role in regulating mood. In fact, around 90% of serotonin, the “feel-good” hormone, is produced in the gut. Low serotonin levels and constipation often go hand-in-hand.

    When dysbiosis occurs, production of neurotransmitters can be disturbed and this can lead to increased feelings of anxiety or depression. Gut inflammation caused by an unhealthy microbiome can also activate the vagus nerve, sending stress signals to the brain and worsening anxiety symptoms.

    How to improve your gut health

    Given the significant impact of gut health on mental well-being, taking steps to improve your gut health can have positive effects on anxiety and overall mental health. Here are a few ways to support a healthy gut-brain connection:

    1. Eat a Balanced, Fiber-Rich Diet: A diet high in fiber, fruits, vegetables, and whole grains can support the growth of beneficial bacteria in the gut. Fermented foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics, which can help restore microbial balance.
    2. Manage Stress: Chronic stress is known to disrupt the gut microbiome and inflame the gut. Incorporating stress-reducing practices like meditation, deep breathing, yoga, and mindfulness can improve both mental and gut health.
    3. Exercise Regularly: Physical activity promotes good digestion, reduces inflammation, and enhances mood by releasing endorphins. It also has a positive impact on the gut microbiome, which may help reduce anxiety.
    4. Consider Probiotics and Prebiotics: Supplementing with probiotics (good bacteria) and prebiotics (food for good bacteria) can help restore balance in your gut and may reduce anxiety. Always consult with a healthcare provider before starting any supplements.
    5. Vagus Nerve Stimulation: Certain activities like deep breathing, cold exposure, and yoga can help stimulate the vagus nerve, improving the gut-brain connection and reducing anxiety.

    The connection between gut issues and anxiety highlights the importance of viewing mental health through a holistic lens. Irritable Bowel Syndrome, gut dysbiosis, and disruptions in the gut-brain communication network via the vagus nerve can all contribute to anxiety. Fortunately, by addressing gut health with nutritional support, it is possible to not only improve digestive health but also impact anxiety and mental well-being.

    Your gut is more than just a digestive organ — it’s a key player in your emotional and mental health. So the next time you’re feeling anxious, it might be worth checking in with your gut. If you’re experiencing persistent gut issues and anxiety, consider consulting with our specialist nutrition practitioner to work on restoring gut and mental health.

     

  • How grief influences our physical health.

    How grief influences our physical health.

    When attempting to measure the impact of difficult life events, the death of a loved one was recognised as the greatest life stressor that we face as humans. The impact of grief mentally and emotionally is fully recognised but there is a physical impact that is rarely acknowledged. Grief can leave us physically and mentally compromised and unable to function well day to day. These effects can stay with us for many months and even years.

    Heart health after the loss of a loved one:

    There are cardiovascular changes that put people at increased risk of heart attack. This risk is heightened for the first six months after losing a loved one. Increased blood pressure readings and heart rate. Platelet levels can also increase.

    Increased cortisol for extended periods following loss:

    Cortisol levels can still be raised 18 months post-loss. Increased cortisol levels will cause cognitive issues, including memory and concentration issues or more generally brain fog. Prolonged increased cortisol levels will cause fatigue, general lethargy and sometimes weight gain. This release will also suppress immune function leading to reduced immunity and susceptibility to infection. We see this clearly in studies of immune cells post-loss, specific immune cell counts decrease including natural killer cell activity. Some inflammatory markers increase too. This leaves us vulnerable to illness. We will be less able to fight off infection and more susceptible to developing chronic illnesses.

    Knowing that grief can leave us physically compromised highlights the need to focus on our own health during this critical time. Supporting our bodies with nourishing food and finding ways to improve sleep as much as possible can help mitigate the impact. You might not feel like spending time preparing meals, which is why it helps to know where to place your focus. During a nutrition consultation, we can identify your individual nutrient needs and areas that need additional support. We can factor in any additional symptoms you might be having as well as consider your own health history and how that might influence your well-being. We can then find simple strategies to build up your physical resistance helping you through difficult times.

     

  • How previous trauma influences weight.

    How previous trauma influences weight.

    Research highlights an association between adverse life experiences and the subsequent development of obesity or being overweight. In psychology carrying extra weight has been referred to as a ‘protective shield’. It is generally accepted that individuals with past trauma can use food as a maladaptive coping tool and so weight gain tends to follow.

    These theories overlook the physiological processes that occur in individuals who experience trauma. These processes favour fat storage and drive food cravings. They can lead to disordered eating and weight gain. In some cases, obesity or morbid obesity is the result.

    The mechanisms driving these processes make controlling weight and managing food intake difficult. The consequence of this can be feelings of shame and failure when relying on willpower alone. Willpower is a defunct tool in the presence of physiology.

    Trauma and stress disrupt the nervous system and this can affect how metabolism is regulated. Initially, people might experience some weight loss during or after trauma; this is usually driven by adrenaline release and a decrease in appetite. The effects tend to be short-lived as cortisol release takes over. Cortisol has a significant effect on food choice. Leading to cravings for high-energy, sweet, starchy foods.

    High cortisol levels promote fat storage, encouraging your body to store ‘energy’ for the tough times it senses. Cortisol release promotes fat storage in the abdominal area. High cortisol can also damage cells making them less receptive to insulin.

    The release of inflammatory cytokines post-trauma also prevents insulin from being taken up by the cells. Insulin resistance appears more frequently in people with a traumatic background. The combination of insulin resistance and high cortisol creates the perfect environment for weight gain. They create a very tricky hurdle to overcome when trying to lose weight through willpower alone. The deposition of excess fat around the midsection is particularly harmful to health. This can predispose an individual to the development of type 2 diabetes and cardiovascular disease.

    Another obstacle is that as weight increases, the fat cells themselves become metabolically active. These cells stimulate and perpetuate inflammatory processes that can affect weight. It’s a vicious cycle where weight increases and consequently so does inflammation – which encourages more fat to be stored as excess weight.

    The hunger hormone ghrelin also rises along with cortisol. It sends a signal to your brain that you need to eat. Ghrelin also rises when we go on a diet and reduce calorie intake. As stress hormones continue to be high, our cells become less sensitive to leptin. Leptin is the hormone that signals that we have eaten enough. Overeating is a common indication that our cells have become leptin resistant.

    As well as driving cravings, these processes can all affect energy levels. The cells don’t respond appropriately to signals and this can lead to poor energy production. Reaching for sugary food or energy-dense food to stimulate energy levels becomes a habit. This can lead to relying on these foods to get through the day.

    Trauma can also create conditions that can change the composition of our gut bacteria. It can lead to lower diversity and there can be the potential for pathogenic bacteria to spread and take hold in the gut. This can affect our mental and cognitive health through neurotransmitter production and inflammatory signalling via the vagus nerve.

    Trauma and stress create clear biochemical dysfunction that drives disordered eating patterns and overconsumption of food. Yet, the conventional opinion is that lack of willpower is the driver that causes and maintains obesity and weight gain. Nutritional and lifestyle interventions that regulate the body’s stress response are appropriate therapy for individuals with past trauma and ongoing weight issues.

    If you are looking for support on your nutritional journey, do get in touch.

  • How can nutrition help with anxiety?

    How can nutrition help with anxiety?

    Exploring the relationship between nutrition and anxiety levels may initially appear unconventional; however, a personalised nutrition program can have a substantial impact on mitigating anxiety. There are a number of factors within nutrition that can contribute to heightened anxiety, emphasising the need for a personalised, tailored approach.

    Depleted levels of essential nutrients, such as zinc and B6, can influence anxiety. Poor absorption, stress, the contraceptive pill, low zinc diets, and pyroluria can lead to decreased levels of these nutrients. This can lead to lower serotonin levels and subsequently heightened anxiety. Additionally, a deficiency in long-chain fatty acids can affect serotonin signalling in the brain which can also effect emotional well-being.

    Magnesium deficiency is another element that can impact anxiety levels. Magnesium is involved in producing GABA which helps us to feel calm and relaxed.

    Maintaining balanced blood glucose levels throughout the day is crucial because erratic fluctuations can precipitate panic attacks and heightened anxiety.

    It can be helpful to investigate potential food intolerances as they can significantly disrupt blood glucose balance over time, potentially leading to chronic anxiety coupled with exhaustion due to adrenal issues.

    Optimal digestion is paramount, as even with a well-rounded diet, inadequate nutrient absorption can result in deficiencies. The co-occurrence of anxiety and irritable bowel syndrome (IBS) is not uncommon, and an altered gut flora can further exacerbate anxiety levels.

    For individuals with a family history of social anxiety or fearfulness, exploring the possibility of pyroluria as an underlying issue is advisable. Taking a comprehensive and personalised approach to nutrition can pave the way for effectively managing anxiety and fostering overall mental well-being.