Issue 8: The Key Nutrient You're Missing for Mental Health
Why is 2024 going by so fast? How are we almost halfway through the year?! Everyone is in exam-, graduation-, summer-prep mode and I'm not quite ready for it yet as it means my youngest is leaving the nest in a short few months. Is there an emoji for this-is-bittersweet, my-heart-is-breaking-slightly, but-I'm-excited-for-her-just-the-same??
Here are a couple of things I'm pondering lately...
#1 Ketogenic Diet for Severe Mental Illnesses
Research has long been conclusive as to the benefits of dietary changes for depression and anxiety, but until recently, there wasn't much to say for more severe disorders such as schizophrenia and bipolar disorder. That's changing rapidly. More and more research is coming out about the benefits of a ketogenic diet for severe mental disorders, such as schizophrenia and bipolar disorder.
The idea is that a ketogenic diet provides necessary nutrients to the brain, in the form of ketones, which allow it to bypass the metabolic issues causing many of the mental symptoms. Ketones are an alternative energy source for the brain. They have been shown to stabilize neurotransmitter levels and reduce inflammation in the brain, which can positively affect mood and cognitive functions.
There are many research trials that have yielded very promising results, with many patients finding complete remission from their symptoms.
This is beyond exciting and proves what I've been thinking for a while - mood, behavior, and thoughts are very much influenced by what you eat, what you don't eat, and how well you can digest it. It all comes back to gut health, metabolic fitness, and quality nutrients.
#2 Protein is King
Ever feel like you're running on empty? You're not alone. I've met countless women battling low energy, mood swings, stubborn weight, and hormonal chaos. They're warriors, trying to regain control by cutting out this, restricting that. "One meal a day," "No red meat, sugar, or salt," "Salad every single day," the list goes on.
Hats off to you for trying! In a world that whispers 'surrender' with every tempting treat and quick fix pill, taking charge of your health is no easy feat. So good for you for trying something.
But here's the problem: the stricter you get, the more your body stresses and the faster your downward spiral goes. So when it comes to nutrients, there's one MVP you don't want to sideline: protein. It's your body's go-to for building, healing, and repairing - and let's face it, life's a constant construction zone.
Yes, veggies have their place - they're the clean-up crew and the detox squad. But when it comes to the heavy lifting, they're not who you should be counting on.
Chances are, you're not getting enough protein, especially animal protein. And as much as I love eggs, they're not really "high protein" unless you're eating 3+ at a time. One boiled egg a day won't cut it. I have yet to meet a single client who's eating enough protein each day.
If you have some serious metabolic mayhem going on and your hormones throwing a party in all the wrong ways, you really need to start your day packed with protein. Aim for 35-50 grams at breakfast. Yes, you read that right. For reference, a palm-sized portion of beef or chicken is about 25-30 grams and two large eggs are about 13 grams total.
Oh, and break out of the "this is a breakfast food" scam - anything that is nutrient-dense and real - can be breakfast. So load up on last night's leftover steak, sauté some sardines in tomato sauce, have some classic bacon and eggs (plural!) or whatever else tickles your morning tastebuds. Leave the oats, cereals, and muffins alone - they bring nothing to the table except an insulin rush (not good), uneven blood sugar levels (worse), and hunger two hours later (no).
So to feel energized, nourished, and off the hormone roller coaster, make sure you're fueling yourself well in the morning, and that means protein - it will set you off in the right direction for the rest of the day. You've got this!
Remember, health is a birthright. Claim yours.
Chat soon,
Lubna
