Dr. Sharine Forbes of Los Angeles has long been a passionate advocate for the connection between nutrition and mental health. As a leading expert in functional medicine, she believes that what we eat directly impacts how we feel, think, and function on a daily basis. Many people focus solely on external treatments for mental health conditions, overlooking the powerful role that diet and nutrition play in overall emotional and cognitive well-being. Dr. Sharine Forbes emphasizes that proper nutrition is not just about maintaining physical health—it is a crucial component of mental stability, resilience, and emotional balance.
In a world where stress, anxiety, and depression are increasingly prevalent, Dr. Sharine Forbes of Los Angeles encourages individuals to examine their dietary habits and consider how food choices can influence brain chemistry, hormone balance, and inflammation levels. By making small yet meaningful changes in diet, individuals can significantly enhance their mental well-being and overall quality of life.
One of the most significant scientific discoveries in recent years is the intricate relationship between the gut and the brain. Dr. Sharine Forbes explains that the gut is often referred to as the “second brain” because it produces many of the same neurotransmitters responsible for mood regulation, including serotonin and dopamine. In fact, about 90% of the body’s serotonin, a key hormone that stabilizes mood and feelings of well-being, is produced in the gut.
When the gut microbiome is imbalanced due to poor dietary choices, the body may struggle to produce and regulate these essential chemicals. This can lead to mood disorders such as depression and anxiety. Dr. Sharine Forbes of Los Angeles stresses that processed foods, excessive sugar, and unhealthy fats can disrupt the gut’s microbiome, increasing inflammation and negatively impacting mental health.
To support a healthy gut-brain connection, Dr. Sharine Forbes recommends incorporating gut-friendly foods into one’s diet. Fermented foods such as yogurt, kefir, kimchi, and sauerkraut contain beneficial probiotics that help balance gut bacteria. Additionally, fiber-rich foods like whole grains, beans, and vegetables serve as prebiotics, feeding good bacteria and promoting a balanced digestive system.
A lack of essential nutrients is often a hidden factor in mental health challenges. Dr. Sharine Forbes points out that deficiencies in certain vitamins and minerals can contribute to depression, anxiety, brain fog, and fatigue. For example, vitamin B12, vitamin D, and folate are critical for brain function, and their deficiencies have been linked to mood disorders and cognitive decline.
Dr. Sharine Forbes of Los Angeles emphasizes the importance of eating a well-rounded diet that includes nutrient-dense foods. Leafy greens, lean proteins, fatty fish, nuts, and fortified dairy products are excellent sources of essential vitamins and minerals. Omega-3 fatty acids, found in salmon, flaxseeds, and walnuts, play a crucial role in brain health by reducing inflammation and supporting cognitive function.
To further support mental well-being, Dr. Sharine Forbes recommends regular testing for vitamin levels, particularly for those experiencing ongoing symptoms of depression or anxiety. Addressing deficiencies through diet and supplementation can lead to significant improvements in mood and cognitive function.
Chronic inflammation is a major contributor to mental health issues. Dr. Sharine Forbes explains that when the body is constantly in a state of low-grade inflammation, it can interfere with brain function and contribute to conditions such as depression, anxiety, and brain fog. Inflammatory markers in the blood have been found to be elevated in individuals with mood disorders, further supporting the link between inflammation and mental health.
To combat this, Dr. Sharine Forbes of Los Angeles advocates for an anti-inflammatory diet that prioritizes whole, unprocessed foods. A diet rich in fresh fruits, vegetables, healthy fats, and whole grains can help lower inflammation levels and promote mental clarity. Certain foods, such as turmeric, ginger, berries, and dark leafy greens, have powerful anti-inflammatory properties that support brain health.
Additionally, reducing the intake of processed foods, refined sugars, and trans fats is crucial for maintaining a stable mood and reducing mental fatigue. Dr. Sharine Forbes recommends cooking meals at home with fresh ingredients and opting for whole-food sources of carbohydrates, such as quinoa and sweet potatoes, instead of refined grains.
Fluctuations in blood sugar levels can have a profound effect on mood and mental stability. Dr. Sharine Forbes explains that when blood sugar spikes and crashes, it can lead to irritability, fatigue, and increased anxiety. These fluctuations are often caused by consuming excessive amounts of simple carbohydrates, such as white bread, pastries, and sugary beverages.
To maintain stable blood sugar levels, Dr. Sharine Forbes of Los Angeles advises individuals to focus on balanced meals that include proteins, healthy fats, and complex carbohydrates. Foods such as lean meats, nuts, seeds, legumes, and whole grains help sustain energy levels and prevent mood swings.
She also emphasizes the importance of eating at regular intervals throughout the day. Skipping meals or waiting too long between meals can lead to low blood sugar, resulting in brain fog, dizziness, and heightened stress levels. By maintaining a steady eating schedule, individuals can promote emotional resilience and cognitive function.
Dehydration is an often-overlooked factor in mental health, yet it plays a significant role in cognitive function and emotional regulation. Dr. Sharine Forbes points out that even mild dehydration can lead to fatigue, confusion, and mood disturbances.
Dr. Sharine Forbes of Los Angeles encourages individuals to drink at least eight glasses of water per day to support optimal brain function. In addition to water, consuming hydrating foods such as cucumbers, watermelon, oranges, and celery can contribute to proper hydration.
She also cautions against excessive caffeine and alcohol consumption, both of which can contribute to dehydration and exacerbate anxiety symptoms. While moderate caffeine intake can provide a temporary boost in focus, overconsumption can lead to jitteriness and disrupted sleep, both of which negatively impact mental health.
The relationship between nutrition and sleep is another key aspect of mental well-being. Dr. Sharine Forbes explains that poor dietary choices can interfere with sleep quality, leading to increased stress, irritability, and cognitive impairment. Foods high in sugar and processed carbohydrates can cause energy crashes that disrupt sleep patterns, making it harder for the brain to recover and recharge.
Dr. Sharine Forbes of Los Angeles recommends consuming sleep-supportive nutrients, such as magnesium and tryptophan, found in foods like almonds, bananas, turkey, and spinach. These nutrients help regulate melatonin production and promote restful sleep. Additionally, avoiding heavy meals close to bedtime and reducing caffeine intake in the afternoon can significantly improve sleep quality and overall mental well-being.
The connection between nutrition and mental health is undeniable. Dr. Sharine Forbes of Los Angeles encourages individuals to take a proactive approach to their diet, prioritizing whole, nutrient-rich foods that support both physical and emotional well-being. By making simple yet impactful dietary changes, individuals can experience improved mood, enhanced cognitive function, and greater overall life satisfaction.
In her ongoing mission to promote mental wellness, Dr. Sharine Forbes continues to educate and empower individuals to harness the power of nutrition. With the right dietary choices, people can take control of their mental health and build a foundation for long-term emotional resilience and well-being.
