DesBio – Roxy Functional Wellness

To wrap up our Mental Health Awareness that was the focus for the month of May, I believe it is important to mention the power of polyphenols. We often seek out various solutions, from therapy to medication. However, one powerful yet often overlooked avenue lies in the realm of nutrition: polyphenols. These compounds, found abundantly in fruits, vegetables, tea, and other plant-based foods, possess remarkable properties that can positively influence our mental health. Let’s delve deeper into how polyphenols can improve our mental well-being and how we can incorporate them into our daily lives.

Understanding Polyphenols

Polyphenols are a diverse group of phytochemicals found in plants, characterized by their antioxidant properties. They play crucial roles in protecting plants from environmental stressors and are responsible for the vibrant colors of many fruits and vegetables. Some well-known subclasses of polyphenols include flavonoids (such as flavonols, flavones, and anthocyanins), phenolic acids, and lignans.

How Polyphenols Work on a Cellular Level

At the cellular level, polyphenols exert their beneficial effects through various mechanisms. One key mechanism is their antioxidant activity, which helps combat oxidative stress and inflammation in the body. Additionally, polyphenols can modulate signaling pathways involved in neuronal function and promote the production of neurotrophic factors, which support the growth and survival of neurons.

Polyphenols improve mental health on a cellular level through their potent antioxidant properties. By scavenging harmful free radicals and reducing oxidative stress, polyphenols help protect neurons from damage and promote their survival. Additionally, polyphenols have anti-inflammatory effects, inhibiting inflammatory pathways implicated in neurodegenerative diseases and mood disorders. These compounds also modulate signaling pathways involved in synaptic plasticity and neurotransmitter release, thereby enhancing cognitive function and mood regulation. Furthermore, some polyphenols stimulate the production of neurotrophic factors, such as brain-derived neurotrophic factor (BDNF), which play crucial roles in neuronal growth, differentiation, and synaptic plasticity. Overall, the multifaceted actions of polyphenols at the cellular level contribute to their neuroprotective and mood-enhancing effects, supporting mental well-being.

Natural Sources of Polyphenols in Diet

Incorporating polyphenols into your diet is as simple as enjoying a variety of plant-based foods (No, you do not need to go full plant-based to enjoy the benefits of polyphenols!). Here are some examples of foods rich in polyphenols:

Berries: Blueberries, strawberries, raspberries, and blackberries are excellent sources of anthocyanins, a type of flavonoid with potent antioxidant properties.
Dark Chocolate: Cocoa beans contain flavonoids, particularly flavanols, which have been linked to improved cognitive function and mood.
Green Tea: Rich in catechins, green tea is known for its calming effects and potential to enhance cognitive function (I love Four Sigmatic’s Green Tea Latte with Adaptogens!).
Red Wine: Moderate consumption of red wine, thanks to its high content of resveratrol, a polyphenol, has been associated with a reduced risk of depression and cognitive decline. If wine isn’t your thing, you can also supplement with resveratrol (I like Desbio’s!).
Nuts: Walnuts, pecans, and almonds contain various polyphenols, including flavonoids and phenolic acids, which contribute to their neuroprotective effects.

Supplementing with Polyphenols

While obtaining polyphenols through dietary sources is ideal, supplements can also be a convenient option. Here are four reputable brands known for their polyphenol supplements:

Life Extension: Offers a wide range of polyphenol supplements derived from natural sources.
Thorne Research: Known for its high-quality polyphenol blends formulated to support overall health and well-being.
Now Foods: Provides affordable polyphenol supplements sourced from fruits, vegetables, and other plant-based ingredients.
Pure Encapsulations: Offers polyphenol supplements free from artificial additives and allergens, catering to individuals with dietary restrictions.

Incorporating Polyphenols into Daily Life

To promote mental well-being through polyphenols, consider the following tips:

Eat a Rainbow: Consume a diverse array of fruits, vegetables, nuts, and seeds to maximize your intake of polyphenols.
Drink Tea: Swap sugary beverages for green tea or herbal teas rich in polyphenols for a soothing and healthful alternative. I promise you that swapping green tea instead of coffee will make a huge difference in the energy you feel throughout the day.
Indulge in Dark Chocolate: Enjoy a square of dark chocolate with at least 70% cocoa content as a delicious way to boost your polyphenol intake.
Supplement Wisely: If dietary sources are insufficient, consider incorporating polyphenol supplements into your routine, but always consult with a healthcare professional first. Supplementing shouldn’t be a first choice—get your nutrients from your diet as much as possible, but supplements are always an option.
Cook with Herbs and Spices: Enhance the flavor and nutritional value of your meals by incorporating herbs and spices like turmeric, cinnamon, and oregano, which are rich in polyphenols.

Wrapping it up!

Harnessing the power of polyphenols is a natural and effective way to support mental well-being. By embracing a diet rich in polyphenol-containing foods and, if necessary, supplementing wisely, you can nourish your body and mind, paving the way for a happier and healthier life.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

Spencer, J. P. (2008). The impact of fruit flavonoids on memory and cognition. British Journal of Nutrition, 99(3), ES1-ES3.
Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.
Vauzour, D. (2012). Dietary polyphenols as modulators of brain functions: biological actions and molecular mechanisms underpinning their beneficial effects. Oxidative Medicine and Cellular Longevity, 2012, 914273.
Mastroiacovo, D., Kwik-Uribe, C., Grassi, D., Necozione, S., Raffaele, A., Pistacchio, L., … & Desideri, G. (2015). Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Study—a randomized controlled trial. The American Journal of Clinical Nutrition, 101(3), 538-548.
Scholey, A., Downey, L. A., Ciorciari, J., Pipingas, A., Nolidin, K., Finn, M., … & Stough, C. (2012). Acute neurocognitive effects of epigallocatechin gallate (EGCG). Appetite, 58(2), 767-770.
Nehlig, A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75(3), 716-727.

In the bustling symphony of life, stress has become an omnipresent tune, often overpowering our mental and physical well-being. However, amidst the chaos, there lies a silent conductor orchestrating the harmony between our body and mind – our gut health. From a functional medicine and holistic perspective, the interplay between gut health and stress management unveils a profound connection that goes beyond mere digestion. Let’s embark on a journey to explore why gut health matters, its impact on stress management, and delve into actionable tips rooted in holistic practices to foster optimal gut health.

Why Gut Health Matters:

In the intricate web of our physiology, the gut is not merely a digestive organ but a central hub of vitality and resilience. It houses trillions of microbes collectively known as the gut microbiota, intricately linked with various aspects of our health, including immunity, metabolism, and even mood regulation. When the balance of this microbiota is disrupted, often termed dysbiosis, it can pave the way for a myriad of health issues, including heightened stress response and compromised mental well-being.

Impact of Gut Health on Stress Management:

The gut-brain axis, a bidirectional communication pathway between the gut and the brain, serves as a pivotal link in understanding the profound influence of gut health on stress management. Research suggests that an imbalance in gut microbiota can trigger inflammatory responses and alter neurotransmitter production (Highly suggest reading The Mind-Gut Connection by Emeran Mayer MD), contributing to mood disorders such as anxiety and depression. Moreover, the gut microbiota plays a crucial role in regulating the hypothalamic-pituitary-adrenal (HPA) axis, the body’s central stress response system.

Benefits of Good Gut Health:

Cultivating a thriving gut ecosystem yields a plethora of benefits extending far beyond digestion. Optimal gut health can bolster immune function, enhance nutrient absorption, and promote mental clarity and emotional resilience. Moreover, it serves as a cornerstone for overall vitality and longevity, fostering a harmonious balance within the body. I have seen this occur personally in my own journey to heal my gut. I have suffered from severe migraine headaches for years. Adding in a supportive gut regimen and removing diary has left me almost completely headache-free. As a bonus, I also sleep much better now!

Navigating the Gut Terrain: Common Disruptors of Gut Health

In the intricate tapestry of gut health, numerous disruptors weave their threads, casting shadows on the delicate balance within. Hormone disruptors, prevalent in environmental toxins and certain medications, can wreak havoc on the gut microbiota, triggering inflammation and compromising gut integrity. Poor sleep habits disrupt circadian rhythms, impairing gut motility and immune function, while a diet laden with processed foods and artificial additives fuels dysbiosis and intestinal permeability. Chronic stress, a ubiquitous companion in modern life, unleashes a cascade of hormonal imbalances and inflammatory responses, disrupting gut-brain communication and exacerbating digestive woes. Environmental toxins, from pesticides to heavy metals, assail the gut’s resilience, impeding detoxification pathways and fostering microbial imbalance. Amidst this labyrinth of disruptors, cultivating awareness and embracing holistic practices become paramount in safeguarding the sanctity of gut health and nurturing vitality from within.

“Quite literally, your gut is the epicenter of your mental and physical health. If you want better immunity, efficient digestion, improved clarity and balance, focus on rebuilding your gut health.” – Kris Carr

Tips for Improving Gut Health

So how can we improve our gut health and achieve our best mental health? There are multiple options that can be incorporated into one’s daily regimen. The key is that everyone’s gut regimen should be individualized to meet their body’s needs. Some starting options to improve gut include:

Foundations of Health: Nourish your body with whole, unprocessed foods rich in fiber, prebiotics, and probiotics. Embrace a diverse array of plant-based foods, fermented foods like kimchi and sauerkraut, and incorporate healthy fats such as omega-3s found in fatty fish and flaxseeds. My husband and I love adding an organic Kombucha drink to our diet a few times per week as well as a shot of organic aloe vera juice nightly.
Supplements and Herbs: Supplement your diet with gut-supportive nutrients like glutamine, zinc, and vitamin D, which play crucial roles in gut integrity and immune function. Additionally, consider incorporating herbs such as ginger, peppermint, marshmallow root, slippery elm, and licorice root, renowned for their soothing properties on the digestive system. Some wonderful combination products by clean organizations include:
- Thorne – Saccharomyces Boulardii: Saccharomyces boulardii is a beneficial yeast that has been extensively studied for its ability to support gastrointestinal health. It helps maintain a healthy balance of gut flora, supports immune function in the gut, and promotes regularity. Thorne’s Saccharomyces Boulardii supplement provides a high-quality source of this probiotic yeast.
- Allergy Research Group – Colostrum: Colostrum is the first milk produced by mammals after giving birth, and it’s rich in immune-boosting compounds, growth factors, and antibodies. Colostrum supplements are often used to support gut health by promoting the growth of beneficial bacteria, supporting the integrity of the intestinal lining, and modulating immune function. Allergy Research Group offers a high-quality Colostrum supplement sourced from grass-fed cows. This would not be one that would be appropriate for those that have a lactose allergy.
- DesBio – GI Synergy and Intestinal Restore: These are two of my favorites! GI Synergy and Intestinal Restore are comprehensive gastrointestinal support formulas that combines a blend of herbs, enzymes, probiotics, and nutrients to promote optimal digestive function and gut health. They both contain a variety of ingredients such as slippery elm bark, marshmallow root, DGL (deglycyrrhizinated licorice), and zinc carnosine, which work synergistically to soothe and support the gastrointestinal tract. DesBio’s GI Synergy and Intestinal Restore supplement offers a convenient all-in-one solution for individuals looking to support their gut health.
Homeopathic Remedies: Explore holistic remedies like lycopodium clavatum, pulsatilla, calc carb, and china. Some great homeopathic remedies and brands include:
- DesBio – Lycopodium Clavatum: Derived from the spores of the clubmoss plant, Lycopodium clavatum is a homeopathic remedy often used to address digestive issues such as bloating, gas, and indigestion. It’s believed to help regulate digestion and alleviate symptoms associated with imbalances in the gut microbiota.
- Boiron – Nux Vomica: Nux vomica, derived from the seeds of the strychnine tree, is a homeopathic remedy commonly used to address digestive disturbances such as nausea, heartburn, and constipation. It’s particularly beneficial for individuals with overindulgence in rich or spicy foods, alcohol, or caffeine, helping to restore balance to the digestive system.
Mindful Eating: Mindful eating is not only good for gut health and stress management, but can also help in weight control. Some examples include:
- Savoring Each Bite: Take the time to truly appreciate the flavors, textures, and aromas of your food. Engage all your senses as you eat, noticing the colors, smells, and sounds of your meal. Chew each bite slowly and thoroughly, paying attention to the sensations of the food in your mouth. By savoring each bite, you can cultivate a deeper appreciation for your meals and become more attuned to your body’s hunger and fullness cues.
- Eating Without Distractions: Create a peaceful eating environment free from distractions such as television, phones, or computers. Sit down at a table and focus solely on the act of eating without multitasking. Take the time to tune into your body’s hunger and satiety signals, eating slowly and mindfully. By eating without distractions, you can fully immerse yourself in the experience of eating and foster a deeper connection with your food and body.
Stress Management: Prioritize stress management techniques such as regular exercise, adequate sleep, and engaging in activities that bring joy and relaxation. Practice stress-reducing rituals like journaling, spending time in nature, or connecting with loved ones to nurture emotional well-being. Incorporate mindfulness practices such as meditation, yoga, and deep breathing exercises to alleviate stress and promote gut-brain harmony.

These supplement remedies, when used as part of a holistic approach to gut health, can provide support for digestive function, promote a balanced gut microbiota, and help maintain gastrointestinal comfort. As always, it’s important to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.

Bringing It All Together!

Nurturing gut health is not merely about soothing digestive woes but fostering a profound synergy between body, mind, and spirit. By honoring the intricate dance of the gut-brain axis and embracing holistic principles, we pave the way for resilience, vitality, and inner harmony amidst life’s ebbs and flows. Let us embark on this journey with reverence for the innate wisdom that resides within, nurturing the sacred bond between gut health and stress management.