Q. I am 35, male and schizo-affective. I eat a balanced meal of meat, potatoes and vegetables each day, and do a little excercise. In my disorder I experience flashes of light coupled with thoughts that are not my own. I also experience manic phases that are uncomfortable. If you have any dietary suggestions I would love it ... I live near a health food store.

Seth Leonard
bf983@scn.org

A. You have come to the right place! I have done a lot of reading and research on this topic, and it has made a big difference in the mental health of my family. Most mental/emotional disorders (including schizoaffective and bipolar) seem to have some basis in low serotonin, low dopamine, and/or myelination problems in the brain. Omega 3 fatty acids are vital for proper myelination.

Our family’s plan was a three-pronged approach:

1. Stabilize mood
2. Increase dopamine and serotonin
3. Reduce cortisol (cortisol is released as a response to stress and decreases dopamine and serotonin over time)

The nutrients and other factors which I identified as having the greatest effect on the above goals were:

1. Stabilize mood – omega 3 fatty acids, calcium, magnesium
2. Increase dopamine and serotonin – tyrosine, phenylalanine, tryptophan, calcium, magnesium, Vitamin B-Complex, Vitamin C, Vitamin E, Iron, Copper, fava beans (contain l-dopa), sunshine
NOTE: Increasing levels of serotonin can trigger mania in some individuals

3. Reduce cortisol – Vitamin C, magnesium, milk, whey, increase glutamine, regular snacks & meals, exercise, stress reduction techniques, laughter, prayer

A number of foods crop up over and over again when you look for good sources of the above nutrients. (Be aware that although my list concentrates on vegetarian sources due to my family’s other health problems, lean meats and cold-water fish are also important sources of trace minerals, amino acids, etc.)

Foods I identified as rich in the above nutrients are:

- milk
- beans, peas & lentils (especially fava beans, chickpeas, soy)
- nuts & seeds (especially cashews, peanuts, pumpkin seeds, sunflower seeds)
- whole grains (especially brown rice and oatmeal - see my rant below)
- citrus (especially calcium enriched juice – but beware that grapefruit juice can interact with many medications)
- broccoli and other cruciferous veggies
- dark green leafy veggies
- yogurt
- cottage cheese
- dried fruit
- avocado
- mushrooms
- garlic
- blackstrap molasses, wheat germ, flax seed, nutritional yeast, lecithin (add to cookies, muffins, and other baking)

We also determined to supplement:

- flax oil (fish oil may be a better choice for you)
- daily multivitamin
- B-complex vitamin in times of stress
- Calcium and magnesium (with phosphorus and vitamin D if possible)
- Lecithin

We also cook in cast iron, and made some other lifestyle changes mentioned in my three goals above.

You may also find it helpful to limit your exposure to artificial food colours and preservatives.

As much as possible, avoid trans-fats. Trans-fats are a major problem because they appear to limit your body’s ability to use the long-chain polyunsaturated (omega 3 and omega 6) oils that your brain needs for myelination and other functions. Anything that lists “shortening” or “hydrogenated” oils contains trans-fats. Commercially prepared pastries and deep-fried foods are likely high in trans-fats. You should be able to find crackers and baking at your health-food store that do not contain hydrogenated oils. They are pretty difficult to find in the grocery store.

I will have to limit my rant on whole grains as this column is getting quite long. If you go to the USDA food database and compare the nutrient profiles of whole grains (for example whole wheat flour or brown rice) and compare it to the nutrient profile for the refined grain (enriched white flour or white rice) you will find that the nutrients missing from the refined grain are exactly the ones discussed here that your brain needs to maintain good mental health. Many of these nutrients are two to five times higher (or even more) in the whole grains than in the refined (and enriched) counterpart. Eat refined flours and trans-fats regularly, and you have brain starvation just waiting to happen! End of rant.

I hope these guidelines are helpful to you!

Pam