registered licensed dietitian

In more recent years, studies have been emerging that focus on the possible connection between gut health and mental health disorders, including anxiety and depression. The microbiome makes up all microorganisms in the human body. The microbiota encompasses all the microorganisms in a particular location, such as the GI tract. These together are developed while in the womb. During this time, early nutrition can play a role in shaping the developing gut microbiota. This helps with the development of various healthy bacteria.

The Science Behind Gut Health and Mental Health

As solid foods are introduced to infants, the microbiome is exposed to many different energy substrates, creating and developing our metabolism along with new variations of bacteria that make up the gut. It is difficult to determine what a normal microbiome consists of given the environmental, seasonal, and health status of an individual. Although, what we eat can determine what type of bacteria are predominantly present. This can also be directly linked to inflammation of the GI tract, placing stress on the microbiome. This can result in the release of cytokines and neurotransmitters. Elevated blood levels of these pro-inflammatory markers increase the permeability of the blood-brain barrier. Their release influences brain function, leading to anxiety and depression.

Pro-inflammatory cytokines are also important stimulators of the hypothalamic-pituitary-adrenal axis (HPA). The hypothalamus releases various hormones, one in which stimulates the adrenal release of cortisol, a known stress hormone. Cortisol stimulates a pro-inflammatory response, leading to a dysregulation of the HPA axis, resulting in symptoms of depression and anxiety.

When the human microbiome is challenged with dietary changes, coupled by stress, or maybe a course of antibiotics, the physiology of the normal microbiome changes. When there is a loss of beneficial bacteria, this can trigger a pro-inflammatory response and weaken the intestine. This can lead to increased intestinal permeability and allow bacteria to leak through, leading to detrimental effects on our bodies, which can be demonstrated in diseases such as irritable bowel syndrome (IBS), and mental health disorders such as anxiety and depression.

Probiotics, living microorganisms of yeast and bacteria, have been utilized as supplements for aiding in reducing symptoms of anxiety and depression. Primarily, they have been studied in the suppression of cytokines, noting improved intestinal barrier integrity. This promotes a decrease in inflammatory response. As a result, adding a probiotic to your daily regimen could help reduce pro-inflammatory hormones, especially in individuals suffering from chronic inflammation.

Although, there is no FDA regulation pertaining specifically to probiotics, and ultimately, no dosage recommendations. Until more research behind the use of probiotics as therapy for anxiety and depressive disorders is available, probiotics cannot be considered a reliable treatment method as compared to psychiatric medications.

Anti-Inflammatory Foods

When it comes to diet, various components in food can help reduce inflammation. Consider foods that are high in fiber, omega-3s found in fish, oils, and leafy greens, polyphenols (plant chemicals) found in fruits such as berries, and unsaturated fats found in almonds and flaxseeds. All of these foods can be incorporated into your daily diet to help reduce inflammation and promote a healthy gut and microbiota!

1. Yogurt: containing live bacteria cultures, yogurt can help support a healthy gut by keeping the microbiome healthy. The probiotics in yogurt can help reduce inflammation and symptoms of bloating, gas, constipation or diarrhea. Many yogurt varieties contain added sugar, so look for plain options and add your own flavoring with fruit, nuts, and seeds to avoid excess sugar intake.
2. Fermented foods like Kombucha, kimchi, sauerkraut, kefir and miso are rich in probiotics. The good bacteria grow during the fermentation process. Add fermented foods to your diet for a healthy dose of probiotics.
3. Dark Green Leafy Vegetables: Packed full of vitamins like A, K and magnesium, dark green leafy vegetables, such as spinach, kale, bok choy, mustard greens, and collards, are crucial for brain function and gut health. Swiss chard is a great example of a food that is loaded with fiber, feeding the healthy bacteria in your gut, preventing inflammation.
4. Omega-3s: Omega-3 fatty acids also support brain health. Fatty fish such as salmon and tuna, are great sources of omega-3 fatty acids. Foods containing fatty acids can help reduce inflammation, and support healthy digestion. This can help you feel less bloated and sluggish.
5. Healthy Grains: Whole grain foods, such as oatmeal and bulgar wheat, are high in fiber, which plays an important role in stabilizing blood sugar levels. This helps restore a potential imbalance to the gut that can happen when blood sugar levels are challenged. Most whole grain products contain beneficial prebiotics that help increase healthy bacteria in the gut microbiome.
6. Berries: Berries are rich in antioxidants, which can help keep your gut healthy by reducing inflammation. They are also a great source of prebiotics, which promotes healthy gut motility. One of the highest vitamin C foods, which can improve the gut barrier and enhance nutrient absorption.

This article was written by our Registered Dietitian, Kali Alrutz

Get Started with Gut Health Nutrition Counseling

Call us at 412-322-2129 or fill out the form below to get started with Nutrition Counseling. Nutrition Counseling is covered by Insurance.

In more recent years, society has progressed towards a body positive mindset, inclusivity and loving your body at any size. In turn, the question surrounding food and nutrition is transitioning to “what can my body do,” instead of a detrimental focus on the number on a scale. With this shift, the focus on nutrition and a weight management mindset of restriction is also changing.

Read on for 4 Dietitian-Recommended Ways to Help You Achieve Body Positive Weight Management:

1. Utilize other measures of success. For those individuals above a healthy weight, losing weight can improve overall health, reduce risk of certain chronic diseases, and lengthen lifespan. While weight loss is a good thing for most individuals, abandoning body positivity in the process can only hinder your self-esteem and motivation. Utilizing other measures of success, such as energy levels, mindfulness and awareness, and sleep quality, can all provide a positive outlook on the journey to being the best version of yourself.
2. Focus on how foods can benefit your body. Allowing one-self to shift and focus on a more positive mindset surrounding how foods can benefit your body by providing energy, satiety, fullness, and completeness can help increase overall self-awareness. This means a focus on whole, complete foods that can create well-rounded meals. For example, think of lean proteins for satiety, high fibrous foods for fullness, and bright colored vegetables that are a good source of both fiber and vitamins/minerals. Think “how can I make my meals better?” Utilizing the foods and meals that you enjoy, think how they can be enhanced with flavorful, nutrient-dense foods that add satiety and fullness, and help your body and mind feel better.
3. Honor your hunger and fullness cues. Utilizing fullness sensations and hunger cues to guide eating versus the mindset of restriction can also help create a positive mindset. By focusing on “how do these foods make me feel,” this will help to create an emphasis on what my body can do versus the need to restrict certain foods. It can also help reduce stress eating. Prolonged stress increases cortisol levels in the body. Elevated cortisol levels can lead your body to deposit fat in the midsection. This increase in fat in the belly is shown to increase risk of type 2 diabetes and heart disease. Cortisol can also enhance cravings for high-fat and high-sugar foods by making them taste better. Practicing stress-reducing techniques, such as deep breathing, meditation, or simply allowing yourself to sit in a quiet space, can all help to calm our bodies down and reduce those cortisol levels.
4. Identify stressors to help reduce negative thoughts and improve mental health. Reducing stress, and viewing foods as beneficial additions to help your body be the best it can be for you, can improve your overall mental and physical health. Body positivity is about eating well, creating movement that you can do, and being honest about your needs in the moment.

This article was written by our Registered Dietitian, Kali Alrutz

Get Started with Body Positive Weight Management and Nutrition Counseling

Call us at 412-322-2129 or fill out the form below to get started with Nutrition Counseling. Nutrition Counseling is covered by Insurance.

When it comes to healthy eating, we all have questions to ask a dietitian—conflicting information is everywhere. Our Registered Dietitian answers some common questions about diet and nutrition.

Q: Is vegetarian (or keto, or…) the best way to eat?
A: There’s not one best way to eat. We are all unique, and some individuals may have various medical conditions that play a role in the way we fuel our bodies and the food choices we make. The best plan for you is that one that meets your medical and nutritional needs. And one that is enjoyable, accessible, and something you are able to stick with for the long term. By meeting with a registered dietitian, they can help you navigate and understand the best possible plan for you.

Q: How many glasses of water should I consume daily?
A: Staying hydrated is very important for many reasons related to our bodily functions, such as maintaining a normal body temperature and removing waste through urination, perspiration, and bowel movements. So it is essential to make sure we are consuming enough water throughout the day. Consider your thirst sensation as being the best indicator that you need to drink. Make sure to keep beverages visible so you remember to take a sip throughout the day. Although there is not a static number of ounces for everyone, aim to consume water with each meal and snack.

Q: Is food labeled “organic” more nutritious?
A: There are a plethora of marketing claims on products all throughout the grocery stores and markets. When a product or food is labeled as “organic”, this is referring to the method of farming, not the nutritional value of the product. An organic logo does not reflect the nutritional contents of the food, such as calories, fat, salt, or sugar. Nutritious foods, whether conventionally or organically grown, are those that provide a good source of fiber, protein, and are low in salt and saturated fat.

Q: Should I avoid fruit because it has too much sugar?
A: The number one source of added sugar for Americans in their diet is from sweetened beverages, such as soda and energy drinks. Fruit provides about 1% of the added sugars individuals consume. Of note, health advice to limit “added sugar” does not apply to the natural sugar in fruit. Even if Americans consumed the recommended daily amount of 1-2 cups per day, it wouldn’t come close to the volume of sugar from ultra-processed foods and beverages. Bottomline, keep enjoying fruit, especially those with skins and seeds, as these are great sources of fiber.

Written by: Registered Dietitian Kali Alrutz

Get Started With Nutrition Counseling

To get started with 1 on 1 Nutrition Counseling with our Registered Dietitian, call us at 412-322-2129 or fill out the form below.

The New Year is here! While we have all been on a whirlwind trip these past 2 years with a global pandemic, it is time to focus on the new normal, including setting sustainable New Year Goals. In doing so, we need to make sure the goals we set for ourselves in this new year can be sustainable for years to come. Here are some resolutions to help you not only improve your health, but ones that you can actually keep.

1. Eat more whole foods. Adding more whole foods to your diet is an easy and sustainable way to improve your overall health. Whole foods such as fruits, vegetables, whole grains, nuts, seeds, and lean proteins such as chicken and fish are packed with beneficial nutrients that can help you reach your goals. Whether your goal is to lose weight, or decrease the amount of processed foods you consume, this is a great way to start. They are packed with fiber, vitamins and minerals to keep you full and satisfied.
2. Ditch the diet mentality. Make a plan that works for you. Instead of jumping on the next fad diet this New Year, make a resolution to create a sustainable, nourishing eating pattern that works for you. Most individuals who aspire to lose weight, and choose a restrictive diet, regain up to two-thirds of weight lost within 1 year. Prioritize long-term health benefits over short-term satisfaction. This can include a healthy diet rich in whole, nutrient-dense foods that is adaptable to your life, and one you can follow no matter the circumstance.
3. Sit less and move more. It is not only important to consider adapting a more personalized diet that is fit to your lifestyle, but also an exercise or activity that you enjoy doing. Activity can look different for everyone. Whether you enjoy walking or running, swimming or bike riding, small amounts of activity can greatly improve your overall health, and you’re more likely to stick with it. Once you choose an activity, set an attainable goal, such as planning to take your dog for a 30-minute walk everyday.
4. Practice self-care. These past 2 years have been very stressful and likely inconsistent for most people with the ever-changing external environment. It is important now more than ever to take time for yourself. It does not have to be time-consuming or elaborate. It can be something as simple as taking a bath once a week, journaling, reading a book, taking on a new hobby, or preparing a healthy meal for yourself. Consider picking a day that suits you best, one that can help you reset, and get ready for the week ahead.
5. Limit screen time. Over the past 2 years, we have relied on technology as our main way to communicate and work. The increase in social media usage has been linked to depression, anxiety, and loneliness in many people so consider reducing the amount of time you spend on your phone, particularly social media. Setting a goal to cut back on your usage can benefit your overall health, may boost your mood, and enhance productivity.

During these past 2 years a lot has happened, especially regarding the way we look at our health. It is important now more than ever before to ensure we are living our healthiest life.

Written by: Registered Dietitian Kali Alrutz 

Kali provides in-person therapy in our South Hills location. If you’re interested in working with Kali, you can reach us at 412-322-2129 or email us at info@counselingwellnesspgh.com to get started. Or contact us here.