Brief Summary
This video features a discussion with Bonnie Kaplan and Julia Rucklidge, authors of "The Better Brain," about the connection between nutrition and mental health. They discuss the reasons for writing the book, the science behind their claims, the difference between macronutrients and micronutrients, and practical ways to improve brain health through diet. They also address the skepticism and hostility they've encountered from the medical community and offer advice for individuals looking to incorporate a nutrient-based approach into their mental health treatment.
- The book was written out of frustration with the lack of media coverage on the link between nutrition and mental health.
- The authors discuss four types of scientific evidence supporting their claims: correlational studies, predictive studies, dietary intervention studies, and supplementation studies.
- They emphasize the importance of a whole foods, Mediterranean-style diet and caution against highly restrictive diets.
- The authors stress that individuals should not stop taking their medications without consulting their healthcare provider.
Introduction: Inspiration and Background
Bonnie Kaplan discusses her background in experimental and physiological psychology, which led her to explore the biochemical basis of cognition and mental health. Her interest in the physiological aspects of health led her to a post-doc in neurophysiology. Julia Rucklidge credits Bonnie for inspiring her research, as she initially believed nutrition was irrelevant to brain health. However, Bonnie's work on treating mental health issues with nutrients changed her perspective. Julia emphasizes that the goal of health professions is to help people get better, and it's important to pursue new ideas to achieve this.
Why Write the Book Now?
Bonnie explains that she decided to write the book after retiring in 2016, driven by frustration over the lack of media coverage on research linking diet and mental health. Despite clinical trials showing the benefits of micronutrient treatment, there was little interest from the media, which tended to focus on pharmaceutical solutions. The World Health Organization states that one in two people will experience a serious mental health challenge in their lifetime. This prompted her to educate the public, hoping they could influence policy makers and clinicians. Julia adds that even robust clinical trials on nutrient formulas conducted in Canada were largely ignored by Canadian media.
Hostility and Controversy in the Medical Community
Julia suggests that the medical profession's training, which emphasizes neurotransmitter deficiencies and drug-based solutions, clashes with research showing the benefits of broad-spectrum nutrients. This can lead to resistance to new ideas. Bonnie adds that the lack of education about nutrition and brain health in schools and medical training contributes to the problem. She hopes that "The Better Brain" will lead to a shift in acceptance within the medical community. Julia mentions a massive open online course (MOOC) based on the book's content has attracted many mental health professionals, some of whom initially skeptical, who are now recognizing the data supporting the link between nutrition and mental health.
The Science Behind the Claims
Bonnie outlines four types of scientific evidence supporting the link between nutrition and mental health. First, there's correlational data showing the relationship between diet and mood. Second, predictive studies demonstrate that diet can predict the risk of developing mood and anxiety problems. For example, a Japanese study showed that the risk was cut by 50% in those who ate a whole foods diet. Third, dietary intervention studies show that improving diet can improve mental health. Fourth, supplementation studies, where Julia has a lot of control, show the benefits of micronutrient supplementation. Julia adds that pregnancy studies show that a mother's diet affects the child's risk of developing internalizing and externalizing problems.
Micronutrients vs. Macronutrients
Bonnie explains that macronutrients are proteins, carbohydrates, and fats, while micronutrients refer to minerals and vitamins, including omega-3 fatty acids. Micronutrients come from the soil, which contains minerals that plants absorb. Plants then manufacture vitamins, which humans cannot synthesize on their own (except for vitamin D). If plants lack sufficient minerals or individuals have a genetic predisposition to need more micronutrients, supplementation may be necessary. Julia adds that food packages typically focus on macronutrients, neglecting to mention micronutrient content, which is essential for brain function.
Omega-6 vs. Omega-3 Fatty Acids
The Western diet often contains excessive amounts of omega-6 fatty acids, which have been linked to cardiovascular disease, inflammation, and cancer. Julia advises focusing on real foods like fruits, vegetables, nuts, and fish to increase omega-3 intake. Bonnie adds that omega-6 is not typically listed on food packages.
The Intestinal Microbiome
Julia discusses the importance of the gut microbiome and how to feed beneficial bacteria through prebiotics and probiotics. Prebiotics, found in foods like beans, lentils, asparagus, onions, garlic, leeks, and beets, feed the bacteria in our gut. Probiotics, found in yogurt, kimchi, kombucha, and sauerkraut, introduce beneficial bacteria. While research on prebiotics and mental health is limited, probiotics in pill form have shown some promise, though different studies use different strains. A diverse microbiome is likely beneficial for mental health.
Real Food and Practical Nutrition
Bonnie defines real food as whole, unprocessed food, contrasting it with ultra-processed foods containing chemicals, sugar, and salt. Minimally processed foods like frozen peas can be okay. Julia emphasizes that fruits and vegetables are essential sources of prebiotics. Bonnie adds that Michael Pollan's advice is to "eat real food, mostly plants, and not too much." Julia addresses the resistance to dietary changes, suggesting it may stem from a lack of skills, overwhelming feelings, or a belief that it's too expensive. She argues that home-cooked meals with fruits and vegetables can be as affordable as takeaway food.
The Mediterranean-Style Diet
Bonnie clarifies that the Mediterranean-style diet is a general term for a whole foods diet, emphasizing true food over ultra-processed options. She recommends starting with this diet before trying more restrictive diets like gluten-free or casein-free. Julia adds that population studies show that half of the calories consumed in North America come from ultra-processed food, making it the most obvious place to start cleaning up the population's diet.
Sharing Mental Health Research and Specific Food Modalities
Bonnie notes that those interested in nutrition and mental health tend to share information. She is aware of institutional attempts to make raw data available in an open manner. Jack Ross mentions health professionals in South Korea who treat illness with specific food/herbal modalities, including specialty restaurants set up for specific disease illnesses/conditions.
Supplement Quality and Synthetic Nutrients
Bonnie and Julia rely on replication of results from companies with products reviewed and approved for safety, stability, and purity. Many vitamins and minerals in the formulas they've studied are synthetically developed, not extracted from plants. Julia clarifies that synthetic doesn't necessarily mean bad, and it's sometimes the only way to do it.
Teaching Cooking in Hospitals and Schools
Lindsay McGregor points out that one hospital in Calgary has a collective kitchen for mental health outpatients. Bonnie has pitched introducing education about micronutrients and cooking lessons to mental health clinics. Julia's videos from the MOOC have been used to increase conversation and provide hard science information in a mental health clinic. Darlene Shindella discusses NSTEP, an organization that teaches teachers how to teach healthy eating and active living in schools.
Nutrient Content of Foods and Meat Consumption
Susan Beale mentions preliminary research happening now to look at the total nutrient content of some foods, particularly grains and legumes, and relate this into the agronomic practices. Bonnie notes that agricultural people have been quite taken with their work and their attempts to teach people about micronutrients. Julia states that there is no requirement for the amount of meat that you eat. Three to four servings per week of lean red meat was part of the mediterranean diet.
Navigating Medication and Micronutrient Approach
Christy Mayer asks about navigating and transitioning to a micronutrient approach when the medical system is geared toward pharmaceutical solutions. Bonnie emphasizes that improving diet may allow for decreasing medication, but individuals should first ask themselves if their medications are making them feel better. She and Julia are not anti-medication, but in their vision for the future, people should improve their diet and then decrease medications if desired. Julia stresses that no one should just stop their meds. It is important to read the chapter in the book about the interactions between nutrients and medications.
