Functional Nutrition Consulting for Mental Health

Research is showing us more and more that nutrition plays akey role in supporting our mental health. We now know that most of theserotonin our brains use to regulate depression is made in our gut and that toomuch or too little of certain foods can affect our moods, focus, memory, andmore.

At Juno Counseling and Wellness, we focus on treating thewhole person, instead of separating mind from body. That’s why we understandthat diet and nutrition need to be addressed as part of your mental healthtreatment. We offer functional nutrition consulting for mental health with ourexpert nutritionists and licensed dieticians, who work alongside our counselingteam to help you achieve your optimal mental health.

All under one roof

By combining nutrition consulting alongside psychotherapyand somatic therapy, we make sure you get the best care. Additionally, ournutrition consultants are specifically trained in applying nutrition science tomental health. You don’t have to search in multiple places for the right provider,and you don’t have to have all of your providers separate from each other, withno communication. We make it easy for you to address your counseling andnutrition needs to support your mental health.

Meet our nutrition consultants here

How it works

• You have a 90-minute intake session with one of our nutrition consultants (we have nutritionists who work with adults and with parents focusing on their children’s mental health).
• Your consultant will do a thorough review of your symptoms, diet, and history before creating a custom plan for you. You maybe asked to complete some assessments.
• We typically schedule between 3 and 5 shorter, follow-up sessions to help you make any changes and stay on track.
• Your nutrition consultant may discuss your symptoms and progress with your therapist, if you choose.
• All sessions are done virtually at convenienttimes for you.
• Everything is done through your existing therapy client portal.

How Nutrition Affects Mental Health

1. 1. Gut-Brain Connection
   The gut microbiome influences neurotransmitter production, impacting mood and cognitive function.  
   Reference: Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: the impact of the gut microbiota on brain and behavior. Nature Reviews Neuroscience, 13(10), 701-712.
2. Blood Sugar Stability and Mood Regulation
   - Unstable blood sugar levels can cause mood swings, irritability, and increased anxiety.
   - A diet high in refined sugar is linked to a higher risk of depression and ADHD symptoms.
   Reference: Knüppel, A., et al. (2017).  Sugar intake from sweet food and beverages, common mental disorder, and     depression. Scientific Reports, 7, 6287.
3. Omega-3 Fatty Acids for Anxiety & Depression
   Omega-3s support brain function and reduce inflammation, benefiting individuals with anxiety and depression.
   ‍Reference: Grosso, G., et al. (2014). Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity, 2014,     313570.
4. Amino Acids and Neurotransmitter Production
   Proteins provide amino acids essential for producing serotonin and dopamine, which regulate mood and attention.
   ‍Reference: Fernstrom, J. D. (2013). Large neutral amino acids: dietary effects on brain neurochemistry and function. Amino Acids, 45(3), 419-430.
5. Micronutrients & Brain Function
   - Vitamin D Deficiency is linked to higher rates of depression and anxiety.
   - Magnesium helps regulate the nervous system and can alleviate stress.
   - Zinc & Iron Deficiencies are associated with ADHD symptoms.
   Reference:
   - Mikkelsen, K., et al. (2016). The effects of vitamin D on depressive symptoms. Nutritional Neuroscience, 19(8), 328-335.
   - Bozorgmehr, A., et al. (2020). Magnesium and anxiety: a review. Nutrients, 12(12), 3671.
   - Arnold, L. E., et al. (2018). Iron and ADHD: What is the empirical evidence? Current Psychiatry Reports, 20(7), 44.
6. Processed Foods & Mental Health Risks
   ‍- Diets high in processed foods and trans fats are linked to increased rates of depression and ADHD.
   - Whole-food diets (e.g., Mediterranean diet) are protective against mental health disorders.
   ‍Reference: Jacka, F. N., et al.     (2010). Association of Western and traditional diets with depression and anxiety in women. American Journal of Psychiatry, 167(3), 305-311.
7. Gut Microbiome & ADHD
   ‍A disrupted gut microbiome may  contribute to ADHD symptoms due to its role in neurotransmitter     regulation.
   ‍Reference: Wang, L. J., et al. (2021).  Gut microbiota and ADHD: a systematic review and meta-analysis. Nutrients,  13(11), 3682.

Note

We cannot diagnose or treat any medical condition. Nutrition consulting is meant as an adjunct to psychotherapy. It cannot replace therapy or replace medication. Anyone with a serious medical condition should consult their doctor before making any dietary changes or taking any supplements. Nutrition consulting cannot cure any mental health condition.