Nutrition Emotional Health Christy MontroneBurns LCSW Certified Recovery

Nutrition & Emotional Health Christy Montrone-Burns, LCSW Certified Recovery Nutrition Coach

§ History of dysthymia with no history of anxiety. § Two bouts of major depression when I was 22 years old and again after the birth of twins at about 32. § Coping skills for prevention & intermittent stress: My Story • Strong relationship with my husband children • Talk about my thoughts and emotions • Great support system • Yoga • Journal • Mindfulness ritual in the morning/spirituality • Creative outlets • Spend time with friends • Ate “healthy” • Spend time outside with my dog every day • Volunteered • Meditation & walked labyrinths • Organized home, cleaned things out often • Gratitude • Conscious breathing • Get to bed at a reasonable time • Took some vitamins

§ Attended workshop that discussed how to rebuild neurotransmitters in the brain. § Filled out the Amino Acid Therapy Chart and identified which neurotransmitters were depleted in my brain. § Began taking amino acids and felt an immediate difference. My Story § Restored energy and drive (tyrosine) § Fall asleep within 5 -10 minutes of closing my eyes (tryptophan, GABA, Theanine) § Dysthymia is gone (tryptophan) § No symptoms of anxiety (GABA & Theanine) § I still use all of my other coping skills § Signed up for the Level 1 training to become a Certified Recovery Nutrition Coach. This was the missing link § Running groups and discussing nutrition with clients.

Self-efficacy (control within yourself) § You will begin to feel more in control of your body and your emotions. § You get to decide what to do to help your body. § It promotes body awareness. Paying attention to your body sensations and symptoms will help you decide how to proceed. Benefits of Using Nutrition to Manage Your Mental Health § You can tailor it to fit your needs and the uniqueness of your body. Makes other forms of therapy more effective § Knowing how to manage your blood sugar will improve your emotional regulation. § You will begin to feel more grounded and less overwhelmed. § Your pre-frontal cortex will be “on-line” which means you have access to your executive functioning such as goal setting, rational thinking and willpower. § It will make all of your coping skills more effective. For example: § meditation, your mind will be more calm § physical exercise, you will have more energy § journaling, your thoughts will be less foggy § spending time with your family and friends, your mood will be more stable, which helps with communication skills and an ability to maintain relationships

Restores Neurotransmitters (brain function): § Neurotransmitters are in the brain and help manage our emotional and mental health. § As you eat more healthy, the body heals itself and rebuilds Benefits of Using Nutrition to Manage Your Mental Health (cont. ) neurotransmitters that have become depleted by stress, substance use and poor eating habits. § Supplements, such as amino acids, vitamins and minerals can help support and rebuild neurotransmitters as you adapt your eating habits to support healthy brain function. § Supplements are non-addictive. Once your body has rebuilt its supply, you can stop taking them. This restoration can be within months or a year or more. § A person can feel benefits from amino acids within 20 minutes. § In most people, amino acids have no side effect. Some people might have minimal side effects such as a stomach ache, headache or feeling jittery. § Supplements have no withdrawal symptoms.

Saves Money § Eating well means shopping at grocery stores instead of convenience stores, which promote eating junk food. § Cooking your own food is less expensive and more healthy. Benefits of Using Nutrition to Manage Your Mental Health (cont. ) § Eating healthy will reduce the risk of medical illness such as diabetes, heart disease and cancer. (Medical costs are the #1 reason people file for bankruptcy. ) § Proper nutrition improves mental health and costs associated with mental health issues. Good nutrition does not replace good medical care. This information is not meant to be used in place of medical care.

§ There is a lot of shame around mental health illness and Benefits of Using Nutrition to Manage Your Mental Health (cont. ) chronic substance abuse. § Clients may be doing everything “right” and it is still not enough. § If clients are unaware of how bio-chemistry plays a part in their mental health, it may feel like emotions “come out of nowhere” or they lack control, which feeds their fear. § Educating client’s about their bio-chemistry improves their self-efficacy (one of the first benefits listed. )

§ Basic principles for good nutrition: identify protein, complex carbs, simple carbs and good fats. Quick overview of what I discuss with clients § Blood sugar’s impact on emotional health. § Identify vitamins, minerals and amino acids. § Fill out the Amino Acid Therapy Chart § Go into detail about how to use amino acids to rebuild neurotransmitters. § Discuss other possible culprits of anxiety, depression and substance use.

WHAT DOES IT DO IN OUR BODY? WHERE DO WE FIND IT? § builds muscle § chicken § provides sustained § fish energy § provides amino acids § meat § eggs § cheese Protein § cottage cheese § yogurt (low sugar) § beans & rice § quinoa § nutritional yeast § hemp seeds § nuts & seeds § spirulina § nut butters

WHAT DOES IT DO IN OUR BODY? § provides quick energy § provide vitamins, minerals and Complex Carbohydrates enzymes § converts into sugar and enters the system smoothly WHERE DO WE FIND IT? § FIBER § vegetables § fruit § beans § grains § leafy greens § brown rice § quinoa § whole oats

WHERE DO WE FIND IT? WHAT DOES IT DO IN OUR BODY? § quick spike in blood sugar § little or no nutrients § leading cause of diabetes and weight gain Simple Carbohydrates § processed foods § things made from white flour: pancakes, bagels, bread, pizza dough § Sugar and high fructose corn syrup § cookies § chips § flaming hot Cheetos § soda § energy drinks § fruit juice § granola bars § candy § smoothies (unless you make a high protein smoothie)

WHAT DOES IT DO IN OUR BODY? § sustained energy Good Fats WHERE DO WE FIND IT? USE RAW § olive oil § walnut oil § coconut oil § almond oil § promotes heathy cells § avocado § production of hormones § coconut § prevents carb craving § olives § supports healthy libido § keeps bowels regular § 60% of brain is fat § butter § macadamia oil § sesame seed oil § tahini (sesame seed paste) § eggs § flax oil § nuts/seeds § hemp oil

• Reactive Hypoglycemia is our body’s exaggerated response to glucose. • It occurs when we have worn our pancreas out with a diet Reactive Hypoglycemia in excessive simple carbohydrates. • A very high number of people with substance abuse problems have reactive hypoglycemia. • This information should be part of a person’s relapse prevention plan.

Reactive Hypoglycemia Unstable blood sugar during the day extends into unstable blood sugar during the night.

Stable Blood Sugar

Emotional Intensity Scale

§ Do you recognize yourself or someone you know when describing reactive blood sugar? § What is it like to be or live with someone whose blood sugar is all over the place? Discussion with client § What do you eat during the day? How is your mood? How is your energy? How do you sleep at night? § What can you eat for breakfast based on your financial situation and time frame? § What can you eat for lunch? § What can you eat for dinner? § What kind of snacks can you eat?

§ Most people have heard of vitamins and minerals and know what some of them do to promote health. § Basic information about vitamins and minerals and their benefits. Vitamins & Minerals § B-complex promotes energy and helps us get the most nutrition out of our food § Vitamin C helps every other vitamin, mineral and amino acid work § Vitamin D 3 helps relieve depression (winter blues) § Zinc promotes appetite and decreases anxiety § Magnesium helps muscles relax to fall asleep § Iron promotes energy

§ Most people have not heard of amino acids, other than in the context of body-building. § Amino acids, found in foods with protein and restore our neurotransmitters. § Neurotransmitters are the chemical reactions that occur in Amino Acids our brain that help us regulate our emotions, manage stress, support sleep, etc. § Some causes of neurotransmitter depletion stress trauma substance use chronic pain pyroluria lack of sun light poor nutrition long term SSRI use head injury hormone imbalances aging low protein diet

§ Positive outlook § Sense of well-being § Ability to relate to others § Emotional stability Benefits of Serotonin § Self-confidence § Emotional flexibility § Sense of humor § Pain regulation § Appetite regulation § Circadian rhythm (Sleepwake cycle) § Sensitive to changes in light, weather and temperature § Relieves constipation (most of the serotonin is in the gut)

§ Anxious § Agitated depression § Tearfulness § Social anxiety Symptoms of Low Serotonin § Bulimia and compulsive overeating § Afternoon and evening cravings § SAD (Seasonal Affective disorder) § Low self-esteem § Hyperactivity § Shame § Sleep issues (trouble falling § Panic attacks, phobias asleep or frequent waking) § Rumination or obsessive thinking § PMS (serotonin drops as § Worry § Obsessive behaviors § Holding grudges § Irritability, rage, violence § Chronic pain: fibromyalgia, migraines, TMJ § Sugar and carbohydrate craving estrogen drops) § Feeling suicidal § Nightmares or night terrors

§ alertness § enjoyment § energy Benefits of Catecholamines dopamine epinephrine norepinephrine § confidence § ambitious § motivated § focus § ability to solve problems § persistence and determination § inner drive

§ apathy § depression § lack of energy § boredom Symptoms of Low Catecholamines § lack of focus § easily distracted § craving for stimulation § history of using stimulants such as caffeine, sugar, cocaine, amphetamines, § withdrawal from opiates § history of addiction to adrenaline and risk taking behaviors § ADHD

§ Muscle relaxation § Resilient: able to tolerate stressful events Benefits of GABA § Restful sleep § Organized and able to complete tasks § Calm, stable and committed § Adequate filtering out of distracting stimuli (ADD)

§ Highly sensitive personality § Highly distractible § Stressed anxious, overwhelmed Symptoms of Low GABA § Tight muscles and restless sleep § Fatigued yet wired § Digestive problems such as, but not limited to, irritable bowel syndrome § Sensitive to sound, touch, light § Epilepsy, tremors, convulsions

§ Prevents the absorption of adrenaline and cortisol Theanine § Great for adrenaline rush just before bed, before a stressful meeting or presentation and can stop a panic attack.

§ Create the feelings of contentment and enjoyment § Relieve pain and create numbness § Support bonding § They are active when: Benefits of Endorphins § enjoying a good meal or good company § recalling a happy memory § thinking about someone or something loved § receiving a hug § enjoyable sexual activity § being in the shock/numb phase of grief and injury or hypo arousal (numb, disassociate, freeze)

§ Lack of pleasure § Seeking comfort from opiates, food, alcohol, sex, selfharming behavior, bingeing, purging, danger (extreme sports, adrenaline junkies) § Sensitive to pain Symptoms of Low Endorphins § Chronic physical pain § Chronic emotional pain § Tearfulness § Loneliness § Grief § Addicted to foods they are allergic to in order to get the endorphin rush: alcohol, wheat, dairy, etc.

§ Take amino acids with the help of a trained professional to promote safety and effectiveness. Ask questions if you do not feel the benefit or have a negative reaction. § Start with one new amino acid every 3 days to make sure you get the right dosage and if there any negative effects, you will know which amino acid caused the effect. Guide to taking Amino Acids § Start with the lowest dose (1 capsule), if you do not feel the benefit after 20 minutes, take another one and wait 20 minutes. Do this until you find your own dosage. If you have high numbers in a particular category, you may want to start with 2 -3 capsules rather than one. § Some people are sensitive to medications and may only need a small dose. If this is true for you, you can break open a capsule and take a portion of the dose. § Take 1, 000 mg vitamin C, if you have a negative reaction (jittery, headache, stomach ache, etc. ) to neutralize the effect.

§ Take on an empty stomach to aid absorption by reducing competition with other amino acids, unless you have ulcers. Take vitamins WITH food & amino acids on an empty stomach. § Because they kick in within 20 minutes, they can be taken as Guide to taking Amino Acids (continued) needed, but you do not need to wait for symptoms to take them. If taken regularly, they build neurotransmitters in the brain. § Vitamin, mineral and fatty acid are co-factors, which means they help the amino acids work. You should be taking a multi-vitamin, at the minimum. § You may only need them short term, but some people require several years of supplementation to restore their neurotransmitters completely. § As time goes on, you can take lower your dose and see if you still have the positive effect.

§ Eventually, when your brain will have healed and your Guide to taking Amino Acids (continued) neurotransmitters will be “full. ” You will know this when you take your amino acid and get the symptom you are trying to alleviate. For example, if you take GABA for anxiety and you feel anxious after taking a GABA pill, you know you can reduce your dose or stop taking the amino acid if you are already on a low dose. § Once you have restored your neurotransmitters, you can take amino acids when you know you are going through a particularly difficult time and need the extra support.

Where can I buy amino acids? § Country Life § Sprouts Farmers Market § Natural Grocers Resources Brands that have a good reputation: § Country Life § Solaray (Spectro is the multivitamin) § Shirlyns Natural Foods § Now § Vitamin Shoppe § Pure Encapsulation § Vitacost. com § Nordic Naturals (Omega 3 Fish Oil) § Source Naturals § True Balance Multi-vitamin

§ The Anti-anxiety Food Solution by Trudy Scott, CN § The Body’s Role in Addictions by Jean Armour, MA § The Diet Cure by Julia Ross, MA § The Mood Cure by Julia Ross, MA § The Craving Cure by Julia Ross, MA References § The Ultramind Solution by Mark Hyman, M. D. § Seven Weeks to Sobriety by Joan Mathew Larson, Ph. D § Why Isn’t My Brain Working? by Datis Kharrazian DHSc, DC, MS § Academy For Addiction & Mental Health Nutrition addictionnutritionacademy. com