Impact of Poor Nutrition on Depression, Anxiety & Addiction Recovery with Dr. Dawn-Elise Snipes

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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.
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
Helpful Notes
• When you get nutrients from real foods
• There is much less danger of toxicity
• It is more bioavailable in most instances because it is in a useful ratio
• Nature is all about balance—increases in one may decrease others
• Buy/grow organic fruits and vegetables to maximize nutrient value
• Download an app such as Spark People or MyFitnessPal to track your nutrition.
• Small changes are longer lasting. Try to add more of one type of food that has multiple vitamins.

Summary
• Deficiencies of nutrients such as calcium, magnesium, zinc, omega-3 fatty acids, and vitamins A, B-complex, C, D3 and E are common, especially if you eat refined foods.
• There are a variety of different vitamins and minerals involved in addiction and mental health disorders
• It is not always about increasing a vitamin or mineral. Sometimes you need to decrease it.
• Human brains try to maintain homeostasis and too much or too little can be bad
• A balanced diet will provide the brain the necessary nutrients in synergystic combinations
#DrDawnEliseSnipes provides Counseling CEUs, AllCEUs, Podcast CEUs, Cheap CEUs

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