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Kimberly Plessel, MS, RDN, LDNOakdale ObGyn

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Cultivating Calm

Photo by Dingzeyu Li on Unsplash

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Cultivating CalmThe role of nutrition

� Stabilize blood sugar

� Nourish your gut

� Replenish key nutrients

Photo by Brooke Lark on Unsplash

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Blood Sugar and Mood

� Blood sugar fluctuations

� Trigger stress hormones� Cortisol� Adrenaline

� Impact mood� Anxiety� Irritability� Hunger Photo by Pixabay from Pexels

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Blood Sugar and Mood� Blood sugar fluctuations

� Symptoms � Late morning or afternoon

� Cravings� Simple carbohydrates

� Refined sugar � Temporary relief� Symptoms exacerbated

Photo by Mathilde Langevin on Unsplash

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Stabilizing Blood Sugar and Mood

� Meal consistency� Caloric distribution

� Plate Method� Visual cues

� Quality Carbs� Fiber

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Cultivating CalmThe role of nutrition

� Stabilize blood sugar

� Nourish your gut

� Replenish key nutrients

Photo by Brooke Lark on Unsplash

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�Digestive system

� Independent nervous system

� Home to the “microbiome”

� Produces 95% of serotonin

� Interacts constantly with brain

Your “Second Brain”

Image by OpenClipart-Vectors from Pixabay

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Gut-Brain Communication

Photo by Elena Kloppenburg on Unsplash

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�Probiotic-rich foods

�Prebiotic-rich foods

�Plant diversity

Nourish your gut

Photo by Nathan Dumlao on Unsplash

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� Cultured foods� Buttermilk� Yogurt, kefir, cottage cheese� Soy or coconut yogurt and kefir

� Fermented foods� Sauerkraut� Miso & Tempeh� Kimchi� Pickles

Probiotic-rich foods

Photo by Monika Grabkowska on Unsplash

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� Almonds� Bananas� Kiwifruit� Asparagus� Jicama� Greens (endive, mustard, turnip)� Jerusalem artichoke� Garlic, onions & leeks� Oats

Prebiotic-rich foods

Photo by Keriliwi on Unsplash

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� “Symbiotic” bacteria

� Love plants

� “Trillions of opinions”

� Diversity matters

Plant Diversity

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Cultivating CalmThe role of nutrition

� Stabilize blood sugar

� Nourish your gut

� Replenish key nutrients

Photo by Brooke Lark on Unsplash

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Replenish Key Nutrients�Specific nutrients

� Production of neurotransmitters

� Communication between nerve cells

� Health of cell membranes

Image by irfan ullah from Pixabay

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Neurotransmitters� Chemical messengers; “the language of the brain”

� 7 key neurotransmitters� Glutamate: excitatory; learning� Dopamine: reward; wakefulness� Adrenaline: fight or flight; survival� Serotonin: well-being; happiness� GABA: calming� Acetylcholine: memory; movement� Oxytocin: love, loyalty Image by Colin Behrens from Pixabay

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Key neurotransmitters� “Putting on the Brake”

�Serotonin

�GABA

�AcetylcholinePhoto by Pablo Orcaray on Unsplash

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The “feel good” effect of serotonin

Image by Gerd Altmann from Pixabay

� Stabilizes mood

� Promotes feelings of well-being

� Precursor to melatonin

� Involved in digestion

� Requires tryptophan

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Tryptophan-rich Foods

Photo by Klaus Nielsen from Pexels

� Amino acid (found in protein)� Turkey� Chicken� Fish� Dairy� Eggs� Nuts & seeds� Soy� Oats

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Blood Sugar and Mood� Why do I crave sugar?

Photo by Andres Ayrton from Pexels

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Blood Sugar and Mood� Why do I crave sugar?

� Serotonin

� “Feel Good” chemical

� Carbohydrates (Insulin) assist transport into brain

� Sugar acts quicklyPhoto by Fakurian Design on Unsplash

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Quality Carbs = Serotonin Transport

Photo by Suzy Hazelwood from Pexels

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The “calming” effect of GABA

� Reduces excitability in the brain

� Protein provides building blocks

� Requires vitamin B6� Depleted by alcohol

� Produced by gut microbiota� 2021 research for insomnia

Image by Gerd Altmann from Pixabay

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Vitamin B6-rich Foods

� Fish� Chicken� Tofu� Sweet potato� Potato� Banana� Avocado� Pistachio

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The “balancing” effects of acetylcholine

� Involved in both “fight or flight” and “rest and digest”� Neuro-muscular� Memory & Mood

� Requires choline� B vitamin� 90% have suboptimal intake� Excess is not always better

Image by Gerd Altmann from Pixabay

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Choline-rich Foods� Eggs� Edamame� Fish, Poultry & Meat� Potatoes� Wheat germ� Kidney beans� Quinoa� Dairy� Cruciferous vegetables� Shiitake mushrooms

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Positive Communication

Image by irfan ullah from Pixabay

� Magnesium

� 75% are deficient

� Depleted with stress

� Multiple metabolic pathways� Insulin sensitivity� Stimulates GABA receptors

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Magnesium-rich Foods� Pumpkin seeds� Chia seeds� Almonds� Spinach� Cashews� Peanuts & peanut butter� Black & kidney beans� Edamame

� Dark chocolate JPhoto by Marta Branco from Pexels

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Healthy Cell Membranes

� Brain is 60% fat by weight

� DHA omega-3 fat makes up ~15 to 20% of all fat in our brain

� Brain levels of DHA directly linked to our diet

Photo by Yeyo Salas on Unsplash

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DHA-rich foods� Fish & Seafood

� Anchovies� Arctic Char� Mackerel (Atlantic)� Rainbow Trout (U.S. farmed)� Sablefish / Black Cod (Alaska, B.C.)� Salmon (Alaska wild)� Sardines (Pacific)� Shrimp (Black Tiger)� Tuna (Skipjack or U.S. Albacore)

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Plant sources of omega-3 fats� Flaxseed

� Chia seed

� Hemp seed

� Walnuts

� Soybeans

� Algae oilPhoto by Vie Studio from Pexels

Photo by Delphine Hourlay from Pexels

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Cultivating CalmSummary

� Stabilize blood sugar

� Nourish your gut

� Replenish key nutrients

Photo by Brooke Lark on Unsplash

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What’s on your plate?� Clues from MIND Trials (Mediterranean-DASH)� Actionable summary

� Green leafy vegetables daily� At least one other vegetable daily� Olive oil daily� Whole grains (oats/quinoa) daily� Nuts (5/week)� Beans/lentils (3/week)� Berries (2/week)� Poultry (2/week)� Fish (1/week) Photo by Mat Brown from Pexels

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Mindful Eating� “How” you eat is as important as

“what” you eat

� Engage the senses� Salivate

� Diaphragmatic breathing� Engage the vagus nerve

� Savor� Quality Time Photo by Tim Douglas from Pexels

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Success is

the sum of small efforts,

repeated day in

and day out

~Robert Collier

Photo by Jony Ariadi on Unsplash

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Thank you

Kimberly Plessel, MS, RDN, LDN

Oakdale ObGyn763-587-7000

Photo by Marisol Benitez on Unsplash

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