Metabolic Approach
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One of the most exciting and rapidly growing topics in the field of brain health is metabolic psychiatry.
Metabolic psychiatry (or metabolic psychology as we will refer to it from now on, just to avoid the suggestion that we are psychiatrists) is gaining increasing awareness in the scientific community as an effective approach to enhancing brain health and function at physical, mental, and emotional levels. This field focuses on the relationship between metabolism and mental health, exploring how metabolic processes impact the brain and contribute to psychiatric conditions.
The Importance of Brain Metabolism for Mental Health
The health of your brain is deeply connected to the health of your metabolism. Every thought, memory, and emotion relies on the brain’s ability to use energy efficiently. Central to this process are the mitochondria, the "powerhouses" of our cells, which produce the energy the brain needs to function optimally. When brain cells are unable to produce enough energy, it can lead to cognitive decline, mood disorders, and other mental health challenges.
A key factor in brain metabolism is how the brain manages insulin, the hormone that regulates glucose (the brain's primary fuel source). Insulin resistance (where cells become less responsive to insulin) can disrupt this delicate balance. When the brain cannot effectively use glucose for energy, it struggles to maintain normal function, contributing to issues like brain fog, memory loss, and mood disorders. Understanding and supporting brain metabolism is crucial for maintaining mental health and overall cognitive well-being.
Ketones: A Stable and Efficient Fuel for the Brain
In situations where insulin resistance impairs the brain's ability to use glucose, ketones can offer a powerful alternative. Ketones, produced by the liver from fat during periods of low carbohydrate intake, serve as a stable and efficient fuel source for the brain. Unlike glucose, ketones do not require insulin for uptake, which means they can bypass the metabolic blocks caused by insulin resistance and provide the brain with the energy it needs to function properly.
A ketogenic diet, which is high in healthy fats, moderate in protein, and very low in carbohydrates, is an effective way to generate these ketones. By shifting the body’s primary fuel source from glucose to fat, a ketogenic diet increases ketone production, supplying the brain with a steady stream of energy.
Other benefits of the ketogenic diet:
Cognitive Longevity: Ketones can enhance mitochondrial function and provide neuroprotection, potentially helping to preserve cognitive function and slow the effects of aging on the brain.
Neurodegenerative Diseases: Conditions such as Parkinson’s disease, Alzheimer’s disease, and Huntington’s disease may benefit from a ketogenic diet. By improving mitochondrial function, reducing oxidative stress, and providing an alternative energy source, the diet may slow the progression of these neurodegenerative disorders.
Migraine Relief: Research has found that a ketogenic diet may reduce the frequency and intensity of migraines by stabilizing neural energy and reducing inflammation in the brain.
Oxidative Stress Reduction: By reducing oxidative stress, the ketogenic diet can protect neurons from damage and improve overall brain resilience, which is crucial in both cognitive longevity and neurodegenerative diseases.
Inflammation Reduction: The ketogenic diet has anti-inflammatory effects, particularly in the brain. This can be beneficial in conditions associated with chronic inflammation, such as depression, Alzheimer’s, and even traumatic brain injury.
Neurotransmitter Rebalancing: The ketogenic diet influences levels of neurotransmitters like glutamate and GABA, promoting a balance between excitatory and inhibitory signals in the brain, which can be beneficial in conditions like epilepsy and mood disorders.
Mood Stabilisation: By balancing energy production and reducing inflammation, the ketogenic diet has been shown to stabilise mood and reduce symptoms of mood disorders such as bipolar disorder, schizophrenia and depression.
Neuroplasticity: Ketones are believed to support neuroplasticity, the brain's ability to reorganise itself by forming new neural connections. This is crucial for learning, memory, and recovery from injury or neurological conditions.
Support for Antipsychotic Medications: Some studies suggest that the ketogenic diet may help mitigate certain metabolic side effects of antipsychotic medications, such as weight gain and insulin resistance, while potentially enhancing overall mental health.
And the ketogenic diet has been found to have benefits for other aspects of our metabolism and overall health as well:
Lipid Profile Enhancements: A ketogenic diet can improve lipid profiles by increasing HDL (good cholesterol) and lowering triglycerides, which reduces the risk of cardiovascular disease and supports overall brain health.
Gut Microbiota Changes: Research indicates that the ketogenic diet may promote beneficial shifts in gut microbiota, which are closely linked to brain health through the gut-brain axis. These changes can positively affect mood, cognition, and overall mental well-being.
Supports Weight Loss: The ketogenic diet is highly effective for weight loss by promoting fat burning and suppressing appetite, which can lead to sustainable reductions in body fat.
Improves Acne: By regulating blood sugar levels and reducing inflammation, the ketogenic diet may improve skin conditions like acne.
May Reduce Risk of Certain Cancers: Some research suggests that the ketogenic diet may inhibit the growth of certain cancers by depriving cancer cells of glucose and reducing insulin levels, which can limit tumor growth.
Improves PCOS Symptoms: For women with polycystic ovary syndrome (PCOS), the ketogenic diet may help alleviate symptoms such as insulin resistance, weight gain, and hormonal imbalances.
In addition to the ketogenic diet, there are several other lifestyle interventions that can significantly enhance metabolic and mitochondrial health. These strategies work synergistically with diet to support energy production, reduce oxidative stress, and optimise overall brain and body function:
Exercise: Regular physical activity is one of the most powerful ways to improve mitochondrial health. Both aerobic exercise (like running or cycling) and resistance training (like weight lifting) promote the creation of new mitochondria (a process called mitochondrial biogenesis) and improve their efficiency. Exercise also enhances insulin sensitivity, reduces inflammation, and helps regulate blood sugar levels, all of which are critical for optimal brain and body health.
Food Timing (Intermittent Fasting and Time-Restricted Eating): Intermittent fasting (IF) and time-restricted eating (TRE) have been shown to promote metabolic flexibility and enhance mitochondrial function. These eating patterns mimic fasting periods, allowing the body to shift from glucose to fat as its primary fuel source. This metabolic shift can help reduce insulin resistance, support cellular repair processes (autophagy), and improve brain health by stabilising energy supply.
Light Exposure: Natural light exposure, especially in the morning, is critical for regulating circadian rhythms, which influence metabolic and mitochondrial function. Sunlight helps regulate the production of melatonin and cortisol, hormones that affect sleep, energy levels, and metabolism. Bright light during the day and minimising artificial light at night can improve mitochondrial health by supporting better sleep, energy management, and hormonal balance.
Sleep Optimisation: Quality sleep is essential for metabolic and mitochondrial function. During deep sleep, the body undergoes critical repair processes, including mitochondrial maintenance and the clearance of metabolic waste from the brain. Poor sleep disrupts these processes, leading to mitochondrial dysfunction, impaired glucose regulation, and increased inflammation, all of which negatively impact brain health.
Stress Management: Chronic stress increases the production of cortisol, which can lead to insulin resistance, weight gain, and mitochondrial dysfunction. Incorporating stress-reducing practices like mindfulness, meditation, yoga, or breathing exercises can support better metabolic health by reducing inflammation and improving mitochondrial function.