Eating Back to Life Nutrition

Certain mushroom species such as Lion's Mane have been well documented for their positive effects on mental health, but recent research suggests that general daily consumption of mushrooms may reduce the risk of developing depression!

A cross-sectional analysis by Ba et al. (2021) assessing dietary intake of 24,699 US adults found that a median intake of 4.9g mushrooms a day reduced the risk of developing depression by 69%, independent of sociodemographic and lifestyle risk factors. Data on specific mushrooms was not provided, and a dose-dependent relationship was not observed. Whilst these results must be treated with caution due to study limitations, they are certainly promising.

Eating more mushrooms certainly won't do you any harm - incorporating more mushrooms into your diet seems to me like an easy and delicious way of being proactive in taking care of your mental health!

Would you like some mushroom recipes?

How will you incorporate more mushrooms into your diet?

Comment below!

Hey friends! I realise I've been posting on here for nearly a year - but never introduced myself properly. So here is the story behind how I began my journey of becoming a Nutritional Therapist.

I suffered with anxiety and depression for many years; although I did not receive an official diagnosis until 2016 following the loss of my mother, I had experienced symptoms for as long as I can remember. I had no idea what was causing them. I felt powerless.

My mother’s final illness was a huge motivator for me to study Nutrition; watching the aggressive treatments zap her of her life force and ultimately her life, with doctors providing zero advice on lifestyle or diet, and no explanation as to why this was happening other than "bad luck", I knew there must be alternative and additional means of supporting the body beyond the standard paradigm of care. Additionally undergoing standard treatments for my own health issues and finding them at best ineffective, and at worst causing further issues, spurned me onwards to seek natural and effective remedies.

I enrolled at CNM - College of Naturopathic Medicine , and my eyes were opened to the interconnectedness of our bodies; how all systems interact with each other, and the incredible healing power of food as part of a holistic approach to healthcare. The focus was on finding and addressing the root cause of disease, rather than treating symptoms.

I was finally able to identify the physiological drivers behind my depression and anxiety, and adjust my diet and lifestyle accordingly. I have witnessed myself heal and begin to flourish - I am no longer the fearful and sad Freyja that shrank from life but instead an open and optimistic being relishing the wholeness of existence.

Diet alone is not a cure for depression, but it is a fundamental pillar in supporting us all in our healing journey. Allow me to empower you with the knowledge and tools tailored to your own situation so that you too may flourish. I offer one-to-one sessions over Zoom or in person in Leeds.

Tryptophan is the building block of the neurotransmitter serotonin.

It is hypothesized that low serotonin levels are a contributor to depression. SSRIs, the most commonly prescribed form of antidepressants, work by preventing the reabsorption of serotonin by nerve cells, therefore keeping it in the space between (known as the synaptic cleft), allowing it to continue communicating messages between nerve cells for longer.

One thing that SSRIs do NOT address is whether or not our body is producing serotonin in the first place! It is vital that we provide our bodies with the raw materials needed to synthesize this neurotransmitter, therefore we must ensure we are consuming adequate tryptophan in our diet.

Turkey is often what most of us think of when we think of tryptophan - but for those who do not consume flesh it may not be so obvious where to get it from. Fortunately, many plants are rich tryptophan! One cup of oats contains roughly a third of our recommended intake of tryptophan.

I like to start every day with a bowl of porridge, topped with seeds and a generous dollop of nut butter. One of my favourite snacks is a banana dipped in peanut butter. For dinner, I will often have miso soup with tofu, greens and mushrooms.

How will you go about incorporating more tryptophan into your diet?

The gorgeous yellow colour of this red lentil dal is partly due to the plentiful presence of turmeric! This delightful spice contains the bioactive compound curcumin, which studies have found to significantly reduce depression scores. One potential mechanism is its anti-inflammatory properties; it has been shown to significantly lower levels of IL-6 and TNFa. These are blood markers of inflammation; high levels of these inflammatory markers are associated with an increased risk of depression.
For maximum bioavailability, curcumin requires heat, fat, and black pepper. Therefore this coconut milk based dal is a perfect way of getting it into your diet!
Do you add turmeric to your diet? What is your favourite way to consume this spice?

HOW DOES EMOTIONAL STRESS AFFECT OUR IMMUNE SYSTEM?
Throughout the course of human evolution, our bodies learned that a stressful event likely threatens our physical survival. Say we were out and about and encountered a bear; our body enters fight/flight/freeze - hopefully you all have enough of an understanding of that for me not to have to go into it (but ask if you'd like more details!). But not only this - our body anticipates the potential physical harm that will be done to us.
In the face of a physical insult to our body, the immune system ramps up inflammation - in layman's terms, this is what causes your finger to swell up, hurt and go red if you were to trap it in the door. Inflammation is your body's way of fighting any potential pathogens and setting you onto the path of healing.
So, when we encountered a bear, our body would also ramp up the inflammation response, to be prepared in case we received a wound from that encounter.
What does this have to do with emotional stress?
Well, we also evolved to equate our tribe with survival. If members of that tribe therefore started being mean to you, or excluding you, that could lead to a direct threat to your survival; it could mean less access to vital resources like food and shelter. Even worse, the tribe may treat you with violence. Therefore - rejection from the tribe would potentially mean physical insult; again the body ramps up inflammation to prepare for that potential wounding of physical self.
This helps to partly explain why chronic emotional stress increases chances of brain disorders like depression and anxiety (which have a large amount of evidence to suggest are immune-mediated disorders) and autoimmunity. Unfortunately, we are not in control of external events that lead to emotional stress - the only thing we ARE in control of is how we respond to these external stressors; therefore cultivating stress-management skills is one of the most important things for us to do when it comes to long-term management of chronic inflammatory disorders.

Is this the ideal serotonin support snack?
Medjool dates and peanut butter are not only a deliciously decadent combination, but also contain nutrients essential for serotonin synthesis!
Peanut butter is rich in tryptophan, the raw building block of serotonin. It's also high in vitamins B3, B6 and folate, magnesium and zinc, all of which are cofactors in the conversion of tryptophan to serotonin. Coupled with Medjool dates, rich in cofactors calcium, iron, magnesium and B6, you're providing your body with almost all the nutrients needed for this process. Both are high in fibre, which feeds the healthy bacteria in your microbiome, ensuring tryptophan metabolism follows the correct pathway, and the balance of carbs, protein and fat ensures a slow release of energy, preventing anxiety-inducing crashes in blood sugar levels.

A feast for your gut microbes - this bowl contains 12 different plants!
1 grain - white rice
3 vegetable protein sources - black beans, green peas, peanuts
3 cruciferous - broccoli, cauliflower, red cabbage
Colourful veg - yellow pepper, carrot, green beans
Aliums - shallots, garlic.
Plus a spoonful of homemade kimchi!
Eating a variety of different plant foods every day is so important for gut health, providing prebiotic fibre that keep the "good" bacteria inside us well-fed and happy! Eating fermented foods such as kimchi daily also provides a dose of probiotics - the live bacteria themselves!
Our gut microbes are involved in tryptophan (the precursor to serotonin) metabolism - if we have an imbalance of "bad" vs "good" bacteria, tryptophan metabolism can go down an alternate pathway, leading to production of compounds that are toxic to our neurons, such as quinolinic acid - this can contribute to the shrinking of areas of the brain such as the hippocampus observed in depression. Therefore supporting a healthy microbiome is of top importance in supporting relief from depression.

This fascinating presentation talks of how electrical stimulation of the vagus nerve can greatly lower systemic inflammation throughout the body, showing improvements in autoimmune conditions such as rheumatoid arthritis. This mechanism is also applicable to other inflammatory disorders, such as depression. This is very exciting, as there are a number of natural ways we can stimulate the vagus nerve too.
Q: What is the vagus nerve?
A: The primary component of the parasympathetic nervous system (ie "rest and digest" state, as opposed to the sympathetic nervous system which is our "fight/flight/freeze" state, stimulated by stress), which enables the brain to communicate with all bodily systems. Signals are bi-directional, meaning communication goes both ways.
Q: So how can I stimulate this naturally?
A: Simply exhaling twice as long as your inhale has been shown to stimulate the vagus nerve. Deep, slow belly breathing communicates to the body that we are not in danger - after all, if we were under attack, we would not be able to pay such focus to our breathing!
Other methods are cold exposure, such as cold showers or cold water swimming; moderate exercise such as walking for 30-60 minutes a day, particularly in green spaces; singing, and meditation.
https://www.youtube.com/watch?v=AJH9KsMKi5M

How electricity could replace your medications Neurosurgeon and immunologist Kevin Tracey shares the frontiers of a new, hybrid field - bioelectronic medicine.

Craving something sweet?

These 4 ingredient, banana-oat-peanutbutter cookies are
-Refined sugar free
-Gluten free
-Vegan!
-Full of mood-boosting nutrients!
-Packed full of fibre

Bananas, oats, nuts and cacao are all excellent sources of tryptophan - the building block of serotonin. Low serotonin levels are implicated in depression, PMS, scoliosis and other diseases.
Cacao nibs also contain a compound called theobromine, which may boost levels of BDNF in the brain. Low BDNF levels have been observed in the brains of depressed patients.
These cookies provide a well-balanced snack, containing fat and protein in addition to carbohydrates, promoting sustained energy release and preventing a spike in blood sugar.

Recipe:
2 ripe bananas
1 generous tablespoon peanut butter (or other nut butter of your choosing!)
1.5 cups GF oats, roughly blitzed in a food processor
A generous handful of cacao nibs

1.Mash the bananas and peanut butter together, until you have a smooth paste.
2.Mix in the oats and cacao nibs until generously coated.
3.Spoon onto a warm baking tray greased with coconut oil, press flat into cookie shapes.
4.Cook at gas mark 3 for 15 minutes / until firm to the touch.
5.Try not to eat them all at once!

For an extra protein boost, consider adding chopped nuts or seeds to the mixture!

June is !

For those of you who are not aware, scoliosis is a three-dimensional abnormal curvature of the spine, which can appear as an S or C shape when viewed from behind.

Scoliosis is most commonly idiopathic - meaning there is no known cause, but studies have found associations between scoliosis and low serum vitamin D levels, and neurotransmitter imbalances such as low serotonin.

Whilst diet alone cannot be used to address scoliosis, ensuring you have a nutrient-dense diet is an essential component in supporting the scoliotic body, along with making sure you move your body every single day!

I will cover potential ways of addressing low serotonin levels in a future post. In the meantime, here are some of the most important nutrients for you fellow scoliosis sufferers:

- Vitamin D. This is essential for calcium absorption and utilisation, needed to maintain strong and healthy bones! The best way of obtaining vitamin D is through sunlight, but for those of us further away from the equator the sun is too low in the sky for half of the year for us to produce adequate vitamin D, so supplementation may be necessary. Always consult a qualified practitioner before beginning supplementation.

-Calcium, needed for healthy bones and neurotransmitter function. Excellent food sources are leafy greens, sesame seeds, dried figs and whole tinned sardines. Calcium is best absorbed in an acidic environment, so consider an apple cider vinegar dressing to go with your greens.

-Protein - this is the building block of our bodily structures. Adequate protein is necessary for maintaining muscle mass, and our bony matrix is formed from collagen, a protein. Many of our neurotransmitters, including serotonin, are formed from protein. Aim for 1g protein per kg body weight.

-Anti-inflammatories such as turmeric are a great help in alleviating some of the pain associated with scoliosis.

Photo taken during a photoshoot for the underargument

One thing I'm really grateful to studying naturopathic nutrition for is being able to link my own symptoms to lifestyle and dietary factors. For example - my period came on Monday, and it's been pretty horrendous, one of the worst I've had for a while, with excess pain, fatigue and emotional dysregulation. What's been happening this last month?
1. Major assignment deadline 2 weeks ago.
2. Another assessment deadline this week.
3. Squeezing in student-clinic clients that I should have seen months before, but was unable to because of lockdown.
4. It's really hit home that my final exam is next month, and after this I'm on my own and responsible for what happens next.
5. Some difficulties in other life areas.

What do these all have in common?
STRESS!

How does stress affect one's period?
To put it bluntly - it diverts resources away from a "thriving" state and into "survival" state. Cortisol is produced from pregnenolone, which is also a precursor to DHEA - the same hormone that produces our s*x hormones. When we're chronically stressed, cortisol production is favoured, leading to insufficient levels of s*x hormones which can have an effect on PMS symptoms. Not only this, but stress increases levels of inflammatory cytokines in the body, which can upregulate prostaglandin release, which is related to pain. Furthermore, stress can down-regulate serotonin production and also desensitise serotonin receptors in the brain, contributing to feelings of low mood. All of these things combined lead to a pretty horrendous time!

So what can we learn from this?
It is SO important to set time aside for relaxation. If you suffer from bad periods yourself - take some time to question what has been going on for you recently - are you pushing yourself too hard? Do you need to cut yourself some slack? Use your period as an opportunity to reflect on the pressures you are under, and what changes can you make to reduce your stress levels. A few simple things that have been clinically proven to reduce stress levels are deep breathing exercises - with a focus on the exhale; moving one's body, and spending time in Nature.

Curry!
Making a huge vegetable curry is a weekly occurrence in this flat! We throw in whatever delicious veg we pick up at the local farmer's market at the weekend. This contains 8 different kinds of vegetables, including 3 different cruciferous veg! The sauce is made from creamed coconut and peanut butter in addition to tomatoes, providing plentiful healthy fats, and protein is provided by black beans and chickpeas. It's really important to make sure you're getting protein and fat with every meal and snack - it keeps you fuller for longer and ensures a sustained release of energy, rather than a quick spike that will leave you depleted and craving sugar soon after. We used Ethiopian berbere spice, served with brown rice and garnished with freshly foraged wild garlic! I'm already excited to have this for my lunch again tomorrow.

To say these last couple of weeks have been challenging would be an understatement.
Personal tribulations, facing some demons from the past in addition to hefty academic pressures has certainly taken its toll.. and to top it all off my period came along!
Usually my way of dealing with stressful times is to take a long walk. Moving my body, feeling the breeze and hearing the sounds of the birds really helps put things in perspective. However on Saturday, en route to the park, my body said "nah, not today" through the medium of pain. I listened to that pain, and gave myself permission to abandon my walk and head home.
After spending a couple of days relaxing in the company of my books, music and my partner, with the most exerting activity being a walk to my favourite sugar-free bakery, I feel restored and ready to face the week ahead.
Nutrition isn't just about the food you eat, it's also about the other ways we can nourish our body. Taking some time for yourself to rest and recuperate is often the best nourishment you can get!
This yoga pose is an interpretation of Viparita Karani, and one I find to be hugely restorative. My form isn't great, but life isn't about being perfect, it's about doing the best you can - and this can be applied to all areas of life, yoga included.
This week, take some time to be kind to yourself, listen to your body and give it what it needs.

This miso soup is my go-to comfort meal, with a whole host of benefits. Tonight being the first day of my menstrual cycle, I am going to focus on its hormone-balancing effects.
-Tofu and soy sauce contain isoflavones, which are metabolised by gut bacteria into active isoflavonoids. These are structurally similar to oestrogen and are able to bind to oestrogen receptors to exert a very weak effect. This can help with symptoms related to the drop in oestrogen levels experienced prior to menstruation.
-Miso paste is rich in probiotics, which support healthy gut flora needed for isoflavone metabolism. Having a healthy microbiome is also essential for excretion of used hormones. The high fibre content of this meal also supports a healthy gut microbiome.
-Cruciferous vegetables such as broccoli, Brussels sprouts and cabbage are high in glucosinolates. These compounds help the liver to safely detoxify oestrogen, ready for excretion.
-Green vegetables are rich in iron and magnesium - all people who menstruate need to ensure adequate iron consumption to compensate for monthly blood loss. Magnesium can help relieve any cramping and has a positive effect on mood.
-Ginger has anti-inflammatory properties and can help with pain relief.
All of these things I will go into in more detail on in future posts, so keep your eyes peeled :)

Naturopathic nutrition is about harnessing the power of Nature through food to provide the conditions for our body to heal itself naturally.
Through a detailed case history, sometimes alongside functional testing, the Naturopathic practitioner seeks to identify and address the root cause of your disease. Every body is unique, and no two disease processes are the same - whilst one person's reflux may be caused by an excess of stomach acid, another's may be caused by insufficient stomach acid, for example. We use a whole body approach, recognising that we are not comprised of parts working in isolation, but that all body systems are interconnected; this includes our emotional state.
There is a common misconception that Naturopathic practitioners are anti-pharma. This is a myth - we will NEVER tell you to stop taking your medications, and will always liaise with your GP in these matters. An important part of our philosophy is that we do no harm - and for many, coming off their medication would be directly harmful. Naturopathy is a complementary medicine, and as practitioners we are not able to diagnose medical conditions.
Another thing we do as Naturopathic practitioners is to empower our clients to take control of their own health - to educate them about the processes that occur within their bodies and the actions that they can take to improve the quality of their life. We explain why we have made particular dietary suggestions, and the mechanism of action that the dietary intervention will have on the body.
If this sounds good to you - please do get in touch! As part of this year's study, I am able to see clients in the student clinic based in London. Zoom appointments are currently available whilst we are in lockdown.

Hello! I'm Freyja, in my final year of study at CNM - College of Naturopathic Medicine, training to be a Naturopathic Nutritionist. I'm passionate about healthy eating, nurturing the body from the inside out and harnessing the incredible power our bodies have in keeping us alive! I'm so excited to be embarking upon this journey and can't wait to share my knowledge to empower YOU to eat your way back to life.