Nutrition and Mental Health

New Articles Alert!! Excited to share insights from two of my research team articles on tackling food insecurity and using food as medicine with families in pediatric settings! 1.    “Impact of a Pediatric Produce Prescription Intervention on Food Security and Perceived Nutrition" Our mixed methods study revealed that the Produce Prescription (PRx) program significantly improved food security scores among participating families. Always great working with our local food hub 4P Foods and Tom McDougall providing fresh locally grown produce to families. Participants reported increased excitement and active engagement with the fruits & vegetables, bolstered by impactful nutrition education and group cooking classes. Despite these gains, some faced barriers like limited access to produce and financial constraints post-intervention, stressing the need for sustainable support systems. Integrating food as medicine programs within healthcare settings is highly beneficial! 2.    "Food Insecurity Screening and Referral Practices of Pediatric Clinicians in Metropolitan Washington, DC”: https://lnkd.in/en2EBtdD This is an oldie but goodie! I was proud of our research team for working on this many years ago. I am grateful for my collaborators and mentors for their continued support on this article during my early days of developing the research bug! Mike Burke Mark Weissman William Dietz Before the public attention with the Hunger Vital Sign and food security screeners, and upon the initial release of the 2015 groundbreaking AAP Food insecurity policy statement we noticed interesting trends. Many regional pediatric clinicians struggled to identify food insecurity. We were not using validated screening tools and mainly waited for signs or symptoms such as lost weight or gained weight to trigger support for families. As we have learned these signs or symptoms are inconsistent and unreliable. We have gotten much better in the last few years, but I hope this serves as a nice piece to remind us of the importance of integrating SDOH in healthcare. Both studies underscore the critical role of healthcare in recognizing and addressing social drivers of health, and the importance of sustained community and system-level support for food/nutrition security. Food as Medicine can be, will be, and must be a force for good for patients, families, and populations. Onward with the journey… #FoodasMedicine #WholeFoods #PublicHealth #Pediatrics #NutritionHealth #CommunityHealth #HealthcareInnovation #WholeHealth Mike Burke Hemen Muleta, MD Laura Fischer Qadira M. Ali, MD, MPH, FAAP, DipABLM Mark Weissman William Dietz Emily M. Noah Kim Kurt Hager Brent Ling Jaclyn Albin, MD, CCMS, DipABLM Wesley McWhorter, DrPH, MS, RDN, LD, CSCS Alison Brown, PhD, RDN Nicole Farmer Tambra Raye Stevenson Caree Cotwright Katie Panarella, MS, MPH Christopher Long Dion Dawson Tom McDougall Jessica Moise, MS Kristy McCarron, MPH Tessa Mork

Cognitive decline is a growing concern, with nearly 10% of U.S. adults aged 65+ affected by dementia and another 22% experiencing mild cognitive impairment, according to a recent national study by Columbia University. As interest in the food-as-medicine movement expands, so does exploration into how nutrition might support cognitive health. This week’s #ResearchwithPillar highlights a 2021 study from JAMA Neurology, conducted by Harvard T.H. Chan School of Public Health, examining the association between long-term flavonoid intake and cognitive health. 🔻 Study Details: The study followed over 77,000 participants—49,493 women from the Nurses' Health Study and 27,842 men from the Health Professionals Follow-Up Study—spanning nearly 25 years. Participants completed extensive dietary questionnaires to track their intake of flavonoids (found in foods like berries, citrus fruits, apples, celery, and peppers). Subjective cognitive decline (SCD) assessments were conducted from 2008 to 2014. Key Findings: ✅ Higher flavonoid intake was linked to a significantly lower risk of cognitive decline. Those in the highest quintile of flavonoid consumption had a 19% lower risk of SCD than those with the lowest intake. ✅ Among flavonoid types, flavones (found in foods like peppers and celery) and anthocyanins (found in berries) showed the strongest associations. The odds ratios for reduced SCD were 0.62 for flavones and 0.76 for anthocyanins (p < .001 for both). ✅ This study suggests that increasing dietary flavonoids, particularly flavones and anthocyanins, may support long-term cognitive health. 🗨️ "Our study findings suggest that higher flavonoid intakes may help maintain cognitive function. Flavones, flavanones, and anthocyanins had the strongest apparent protective associations with SCD. These findings may suggest future interventional studies in search of possible therapeutic or preventive strategies for cognitive decline, including the possible effects of specific flavonoids on cognitive function and the effective dosage." #foodasmedicine #cognitivehealth #healthcoach ---------- Pillar is a white-label care enablement solution, transforming how organizations scale engagement with their resources. Our mobile-friendly platform centralizes access to healthcare services, digital benefits, and educational programming while surfacing the right resource at the right time using automated navigation workflows. Pillar simultaneously captures engagement, satisfaction, and utilization data, enabling partners to maximize the value of their resources and improve operational efficiency. For organizations seeking human-led engagement, Pillar offers staffing and placement solutions from our network of over 1,000 vetted health coaching providers. Healthcare partners, reach out to learn more about Pillar: www.withpillar.com

As a nutritional psychiatrist, I often remind my patients that sustainable energy doesn't have to come from caffeine. In fact, true vitality is often rooted in how well we nourish our cells—with the right nutrients, fibers, and whole-food sources of energy that support both mental clarity and physical endurance. Instead of relying on quick caffeine jolts that can lead to energy crashes or jitteriness, I encourage patients to fuel their bodies and brains with balanced, nutrient-dense options that promote steady energy and mood regulation. Here are some of my top caffeine-free energy-boosting foods: 🍠 Sweet potatoes – Packed with complex carbs and fiber to provide long-lasting fuel 🍳 Eggs – A rich source of protein and B vitamins, especially B12 and choline for brain energy 🍌 Bananas – Contain natural sugars, potassium, and vitamin B6 to support serotonin production 🥜 Nuts and seeds – Provide healthy fats and magnesium for mood and energy balance 🌾 Oats – Slow-digesting carbs that help stabilize blood sugar and keep you fuller longer 🥬 Leafy greens – High in iron and folate, both critical for oxygen transport and cognitive focus 🍶 Greek yogurt – Protein-rich and supports gut-brain communication, key for emotional energy Create a power bowl with oats, banana slices, a scoop of Greek yogurt, and a sprinkle of chia seeds and almonds. It’s a natural way to energize your morning—without reaching for coffee. Whether you're facing a demanding workday, recovering from stress, or seeking better focus, food can be your most powerful energy tool. I always remind my patients: consistency and quality matter more than quick fixes. 💬 What’s your favorite go-to food for natural energy? #NutritionalPsychiatry #CaffeineFree #HealthyEnergy #WholeFoods #MentalClarity #BalancedDiet #NutrientDense #EnergyBoostingFoods #FoodForThought #MindfulEating

Whole new fields of research such as nutritional psychiatry have emerged since I wrote The UltraMind Solution about how the body affects the mind in 2009. Stanford has a department of Metabolic Psychiatry. Harvard now has a department of Nutritional Psychiatry. Studies show that simply swapping out processed, sugary starchy foods for whole foods is effective in treating depression. ⁣ ⁣ Studies also show kids with severe violent behavior transform when swapping out processed foods for whole foods, including a 75% reduction in the use of restraints and a 100% reduction in suicides, which is the 3rd leading cause of death in that age group. ⁣ ⁣ One study of violent juveniles found that simply giving children a vitamin and mineral supplement reduced violent acts by 91 percent compared to a control group. Why were they violent? ⁣ ⁣ Their brains were starving for nutrients that regulate mood and behavior including iron, magnesium, B12, and folate. Just giving these kids vitamins for three months fixed their abnormal brain waves on EEG. The kids who also changed their diet had an 80% reduction in violent crime and those who stayed on a processed diet continued their violent ways.⁣ ⁣ While many children are not eating enough brain food, they are also eating too many chemicals, including about five pounds of dyes, preservatives and additives that are linked to hyperactivity and worse.⁣ ⁣ While therapy, stress reduction, and movement are equally critical in many brain disorders, food plays a pivotal and often overlooked role. ⁣ ⁣ Start small. Start with the Pegan Diet. Eat loads of veggies, some fruit (especially the low-sugar, nutrient-dense ones), whole grains (not flours), nuts and seeds, low-starch beans and legumes, and some high-quality meat, poultry, and fish. Focus on brain foods that have been shown to impact mood and reduce symptoms of depression and anxiety— foods rich in omega-3s, zinc, magnesium, vitamin D, antioxidants, and B vitamins.

The brain requires a constant supply of vitamins and minerals for energy metabolism, antioxidant defense, neurotransmitter synthesis, ion homeostasis, metabolism, and to maintain basal cognitive function. Surprisingly, the science on the impact of nutrition and brain health is relatively young. However, evidence continues to mount suggesting that insufficient nutrient intake [along with the simultaneous intake of non-nutrient compounds (e.g. pesticides) through poor dietary practices] may be more damaging to the brain compared to any other organ. It is advised to adopt dietary practices providing a constant supply of vitamins and minerals to support cognitive processes and overall brain health. This should be stressed even more so during developmental periods and in the elderly to stave off disease [the argument could be made that the sooner these practices are adopted, the less likely one might be to fall into a diseased state of cognitive origin (or of different origin and ultimately impacting cognitive health)] later in life.

🥗 Nutritional Psychiatry: Diet & Depression 🧠 The emerging field of nutritional psychiatry is shedding light on how our dietary choices can impact mental health, particularly in relation to depression. Recent observational and efficacy studies suggest that healthy dietary patterns may play a significant role in both the onset and management of depressive symptoms. Research has identified several complex and interacting pathways through which diet may influence mental and brain health ⬇ Inflammation: Diet can modulate inflammatory pathways, which are linked to mental health outcomes. 🥗 Oxidative Stress: Antioxidant-rich foods may help reduce oxidative stress, a factor in brain health. 🍇 Epigenetics: Dietary components can influence gene expression, impacting mental health. 🧬 Mitochondrial Dysfunction: Nutrients that support mitochondrial function may improve brain energy metabolism. ⚡ Gut Microbiota: The gut-brain axis highlights the importance of gut health in mental well-being. 🦠 Tryptophan–Kynurenine Metabolism: This pathway is crucial for serotonin production, affecting mood regulation. 😊 HPA Axis: Diet can influence the hypothalamic-pituitary-adrenal axis, which is involved in stress responses. 🧘♀️ Neurogenesis and BDNF: Certain foods may promote the growth of new neurons and the production of brain-derived neurotrophic factor. 🌱 Obesity: Managing weight through diet can also impact mental health. ⚖️ The Need for Human Studies While the current literature is promising, much of it is based on preclinical animal studies. To fully understand these mechanisms and their implications for human mental health, more intervention studies involving clinically diagnosed human populations are needed. Credit to Wolfgang Marx, Melissa Lane, and their team at Deakin University for the great work! #Nurtition #Psychiatry #Obesity #MentalHealth

How too much sugar impacts your body & mind From tea cups to cereal bowls and quick bites labeled “healthy,” sugar finds its way into more than we notice. While a hint of sweetness adds joy, chronic overconsumption often chips away at our well-being - quietly, but consistently.  What do global health experts say? According to the WHO, added sugars should ideally make up less than 5% of your daily energy intake. But in reality, most people overshoot that without knowing often several times over.  Mental sluggishness: Excess sugar acts like static in your mental signal. It disrupts clarity, hampers memory retention, and slows your thinking speed even if you are otherwise healthy and young.  Burden on the Heart : Those who regularly consume sugar-heavy diets are statistically more likely to experience heart complications. A Harvard study showed a striking 38% spike in heart-related deaths in people with high sugar intake.  Internal fire: Inflammation Sugar fans the flames of hidden inflammation inside the body. Over time, this can worsen conditions like arthritis, breathing disorders, and even pave the way for cancer to take root.  Skin sabotage: When sugar builds up in the bloodstream, it attaches to skin proteins, damaging the fibers responsible for skin’s firmness and glow. The result? Premature aging, wrinkles, and a tired-looking complexion.  Smile erosion: Sugar isn’t just a treat for you; it’s a feast for oral bacteria. These bacteria convert sugar into acid, which gradually erodes enamel and leads to painful dental decay.  Emotional whiplash: That sugar high comes with a crash. Studies have linked frequent sugar intake with mood dips, irritability, and long-term risk of depression and anxiety showing its psychological price tag.  What can we do about it?     Inspect labels: Sugar hides in plain sight under names like agave nectar, barley malt, or glucose solids.  Drink before you snack: Dehydration often mimics hunger or cravings.  Smarter choices: Replace dessert habits with fruits, and enhance food with natural flavorings like cinnamon, nutmeg, or citrus zest.  Aim for balance: Total restriction leads to rebound. Smart moderation builds lasting habits. Remember, it is never about the single brownie. It’s about what becomes a pattern because the body remembers every choice, even when we forget. Follow Makarand Utpat for more #wellnesswisdom #sugar #health #mindfulnutrition #medicalscience 

Leafy green vegetables, such as #spinach, #kale, and #collard #greens are consistently associated with a lower risk of #cognitive decline and #dementia in numerous studies. But what about fruits? #Blueberries followed closely by #strawberries also repeatedly associate with better cognitive outcomes in both the short and long term. Blueberries are thought to reduce dementia risk due to their high levels of #antioxidants, particularly #flavonoids like anthocyanins, which give the berries their deep blue color. These compounds help combat #oxidative stress and #inflammation, both of which are associated with aging and the development of #neurodegenerative diseases like dementia. 1. Antioxidant Protection: Blueberries are rich in antioxidants, which protect brain cells from oxidative stress and damage caused by free radicals. This can slow brain aging and prevent memory loss. 2. Improved Blood Flow: The flavonoids in blueberries have been shown to improve blood flow to the brain, which helps support cognitive function and memory. 3. Reduced Inflammation: Chronic inflammation is linked to neurodegeneration. Blueberries’ anti-inflammatory properties may reduce this risk and protect against conditions like Alzheimer’s disease. 4. Support for Neuroplasticity: Blueberries may enhance neuroplasticity, the brain’s ability to form new connections. This is crucial for learning and memory, and it declines with age. 5. Insulin Sensitivity: There’s some evidence that blueberries can improve insulin sensitivity. Since poor glucose regulation is linked to cognitive decline, this effect might help maintain brain health. By incorporating blueberries into a balanced diet, you may help protect the brain from age-related cognitive decline and reduce the risk of dementia.

Here’s how Vitamin E, Vitamin D, Quercetin, Omega-3s, and Magnesium support brain youthfulness and cognitive longevity: ⸻ 🧠 Vitamin E • Antioxidant protection: Vitamin E, especially alpha-tocopherol, protects brain cells from oxidative stress, which accelerates aging and cognitive decline. • Supports neuron membranes: Keeps the fatty outer layer of neurons stable, improving signal transmission. • May reduce Alzheimer’s risk: Linked to slower progression in mild cognitive impairment. ⸻ 🌞 Vitamin D • Neuroprotective hormone: Vitamin D regulates calcium in the brain, supporting nerve signaling and synaptic plasticity. • Mood and cognition: Low levels are linked to depression, brain fog, and dementia risk. • Reduces inflammation: Helps reduce chronic brain inflammation, which ages the brain. ⸻ 🍎 Quercetin • Flavonoid antioxidant: Found in apples, onions, and berries—crosses the blood-brain barrier to reduce oxidative stress. • Fights brain inflammation: Helps protect against age-related neurodegeneration. • Boosts autophagy: Supports the brain’s self-cleaning process by clearing damaged proteins. ⸻ 🐟 Omega-3s (EPA & DHA) • Brain structure & fluidity: DHA makes up much of your brain’s gray matter and helps keep neurons flexible and responsive. • Anti-inflammatory: Omega-3s dampen harmful inflammation linked to cognitive decline. • Improves memory: Especially in aging adults, higher DHA levels are associated with sharper memory and slower brain aging. ⸻ ⚡ Magnesium • Calms the nervous system: Magnesium helps regulate neurotransmitters like GABA and glutamate, supporting mental clarity and reducing anxiety. • Neuroplasticity: It plays a role in synapse formation and learning. • Supports blood flow: Magnesium helps maintain cerebral blood flow, delivering oxygen and nutrients. ⸻ Together, these compounds protect your brain from oxidative stress, inflammation, and age-related structural changes—key drivers of cognitive decline. When taken consistently and with a healthy diet, they support sharper memory, better mood, and greater neuroplasticity as you age.

Your brain is basically a lump of fat. So feed it well. Seriously—your brain is about 60% fat. Yet somewhere along the line, we decided fat was the enemy. Cue decades of low-fat diets, cranky moods, and foggy thinking. But science says otherwise: Healthy fats = healthy minds. • Avocados? Brain fuel. • Omega-3s? Like Wi-Fi for your neurons. • Olive oil? Liquid gold for cognition. • Nuts? Nature’s antidepressants (plus they crunch when you’re stressed). Want more clarity, focus, and better moods? Don’t fear fat. Eat smart fats. Because the only thing worse than brain fog… …is trying to solve problems while hangry on rice cakes. Let’s stop demonizing what our biology actually needs. Fuel your mind. Nourish your future. Your brain is wired for fat—and the right kind can rewire your mental health. Emerging research continues to reinforce a powerful truth: Healthy dietary fats are essential for cognitive function, emotional resilience, and long-term brain health. Here’s what the science says: • 60% of the brain is fat, with DHA (an omega-3 fatty acid) being one of its most critical building blocks. • A 2020 Frontiers in Aging Neuroscience study linked omega-3 intake to improved memory and slower cognitive decline. • The Journal of Clinical Psychiatry has shown that omega-3s, particularly EPA, can help reduce symptoms of depression. • Diets rich in monounsaturated fats (like olive oil and avocado) are associated with better focus and emotional regulation (American Journal of Clinical Nutrition, 2017). • Low-fat diets, by contrast, may impair serotonin production, leading to worsened mood and cognitive fatigue (Nutrition Neuroscience, 2011). Yet despite this, many professionals still fear fats, choosing “low-fat” for heart health, unaware that the brain may be paying the price. Let’s shift the conversation: • Choose wild salmon over sugar-loaded snacks. • Add chia seeds, walnuts, and flax to your daily routine. • Embrace avocados, olives, and extra virgin olive oil as staples—not indulgences. Mental performance starts on the plate. And when your brain gets the fats it needs, it returns the favor with sharper thinking, greater resilience, and better emotional balance. #CognitiveHealth #MentalWellness #BrainNutrition #HealthyFats #Neuroscience #WorkplaceWellness #LinkedInHealth #Biohacking #NutritionScience