Holistic Nutrition

Talia Adler, RD

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The mind and body are inextricably connected, and one cannot heal without the other.  What we eat not only affects us physically, but it affects our mood, cognition and mental health.

As a Registered Dietitian with a holistic approach, I believe that our minds and bodies are inextricably connected and therefore we need to address all aspects of ourselves in order to heal. The goal is to achieve maximum wellbeing, to function optimally and to be the best we can be. In order to do that we need to address the body, sleep, stress management and emotional and mental health.

 

Symptoms, whether physical or mental, function to communicate with us and push us towards action. When we learn to listen to our bodies, we can give it what it needs to thrive. By establishing healthy habits and lifestyle changes, rather than dieting, we can find a sustainable balance that fits our lives. Once we find this balance, our bodies are empowered to repair, heal and give us a better life experience.

 

I help my clients with digestive and gut health, fatigue and insomnia, hormonal imbalances, blood sugar regulation (pre-diabetes and diabetes), metabolic health (including organ health- heart, liver, kidney, etc.), skin issues, weight management, stress management and adrenal fatigue, energy, inflammation, and more. The road to optimal health is an individual journey, and every decision we make affects our overall experience. On this journey we are meant to take action, challenge ourselves and live a life of adventure.  I believe that getting out of our comfort zone, from the known into the unknown, encourages growth and enhances well-being.

 

Step-by-step, I will work with you on individualized tools and healthy habits relating to nutrition, sleep, stress, energy, digestion and any other factors that influence your well being.  At the end of each session you will leave with clear and attainable goals to work on between sessions.  While guiding you towards your goals I am here to provide unique insights, support, and motivation and to help you overcome any challenges along the way.


 

 

 

 

Holistic nutrition can:

  • Naturally help you improve your mood and find relief from depression and anxiety. 

  • Improve the effectivity of psychiatric medications and help optimize healing during psychiatric drug withdrawal

  • Support digestion and gut health to improve constipation, loose stools diarrhea, IBS, bloating, nausea, heartburn, and more. 

  • Decrease PMS, cramping, breast tenderness, water retention, acne, PCOS symptoms

  • Increase your ability to manage and reduce stress

  • Promote stable energy levels throughout the day, with less fatigue and insomnia 

  • Improve skin issues

  • Lead to weight loss and weight management 

  • Prevent and manage chronic disease including heart disease, diabetes, autoimmune diseases, degenerative diseases

  • Reduce inflammation

  • Improve overall health


 

A Holistic Non-Diet Approach 

A holistic approach to mental health focuses on how to implement healthy foods and habits into your life. This cannot be done without addressing mindful and intuitive eating and our mindset towards food. Taking a non-diet approach allows us to focus on balance and flexibility while helping you achieve individual goals one step at a time. At Trilogy, holistic nutrition also involves blending scientific approaches with eastern medicine philosophies (Traditional Chinese Medicine, Ayurveda and more). We work on various aspects of your life such as nutrition, sleep, energy, stress, exercise, and time in nature. All of these affect your health and life experience. 

 

The Power of Micronutrients 

Micronutrients play a key role in our brains and nervous system, therefore deficiencies can contribute to mood disorders. These nutrients are obtained through a healthy and balanced diet, however they also need to be properly absorbed and integrated into the body. It is always best to get nutrients from whole foods, but sometimes supplements are needed in addition to a healthy diet. Some of the common micronutrient deficiencies affecting mental health are:

  • Vitamin D

  • B vitamins

  • B12

  • Magnesium

  • Omega-3 fatty acids 

  • Amino Acids

 

The Gut-Brain Connection and Our Microbiome

Gut health is the foundation for overall health. An unhealthy diet and lifestyle can lead to gut imbalances and inflammation that can cause body-wide symptoms and impact mental health. Bacteria in the gut play a vital role in the gut-brain connection and in overall mental health.

 

Our gut bacteria produce neurotransmitters including serotonin and GABA which are important for mood regulation. Studies have shown that gut dysbiosis, which is the imbalance of normal gut bacteria, contributes to a range of physical and mental health issues. Making sure we create an optimal environment for our gut and beneficial gut bacteria through diet, lifestyle, exercise, stress and other environmental factors is vital for our digestive tract and mental wellbeing. 


 

Inflammation and Mental Health

Chronic inflammation has been found to be a risk factor and is associated with many chronic diseases, in addition to mood and mental disorders. Psychological stress, negative mood states and other brain states that produce mental illness activate inflammation. Inflammation is equally capable of contributing to depression, anxiety, fatigue and social withdrawal. The following tools allow us to tackle mental illness from all angles:

  • Anti-inflammatory foods and balanced eating 

  • Gut and immune support

  • Herbs & supplements

  • Therapy

  • Stress reduction techniques

 

Hormone Imbalances

Hormones are signaling chemicals responsible for regulating many different bodily processes including metabolism, appetite, sleep, reproductive cycles, sexual function and mood. Hormone imbalances can elicit a range of symptoms from fatigue or weight gain to itchy skin or low mood.  

 

The Blood Sugar Connection

Imbalance in the blood sugar regulation hormone, insulin, can lead to hyperglycemia and/or hypoglycemia. This can contribute to:

  • Anxiety & panic

  • Hyperactivity

  • Poor concentration

  • Insomnia and fatigue

  • Brain fog

  • Depression

  • Weight gain & food cravings 

  • Metabolic and hormonal imbalances

  • Digestive health

  • Poor immune function

 

In fact, individuals with diabetes who are more susceptible to blood sugar highs and lows are more likely to have depression. Even for otherwise healthy individuals, diet and lifestyle factors such as poor stress management, eating unbalanced meals and consuming too many refined carbohydrates and processed foods can contribute to these highs and lows. Blood sugar can be regulated through regular, balanced and healthy meals in addition to lifestyle changes. 

 

Thyroid and Sex Horomones 

The thyroid regulates our metabolism while controlling mood and sensitivity to other hormones like estrogen. Imbalances of the thyroid hormones can lead to a number of mental health symptoms such as exhaustion, insomnia, depression, irritability and poor memory. Many mental health symptoms can be exacerbated by sex hormone imbalance including PMS, mood swings, anxiety, irritability, sleep issues, depression and stress. By addressing diet and lifestyle we can balance hormones by:

  • Blood sugar regulation

  • Gut support

  • Increasing nutrient dense foods

  • Elimination of sensitive foods

  • Decreasing inflammation

  • Stress reduction 


 

Stress and Adrenal Fatigue

When we are overly stressed, either physically or mentally, our body produces the hormone cortisol from the adrenal glands. Chronic stress over time can lead to adrenal fatigue which can contribute to 

  • Fatigue

  • Sleep issues

  • Mood swings

  • Depression

  • Anxiety

  • Impaired concentration

  • Digestive and gut issues

  • Decreased immune system

  • Weight gain

  • Food cravings

  • Headaches

 

The GI system is needed for proper hormone utilization and detoxification, therefore gut health is vital for hormone health. If a hormonal imbalance is suspected, additional testing can be done so that we can more precisely target the problem and find individualized solutions.

Additional lab testing is available for those that want to dig deeper:

  • Micronutrient Testing: This test can assess for nutrient deficiencies that can’t be tested by traditional blood work. All metabolic processes that take place in the body and brain require micronutrients, and deficiencies can contribute to many diseases and unwanted symptoms. This test can help with blood sugar regulation, inflammation, immune support, fatigue, mood disorders and more.

  • Hormone Testing: This test looks at female and male sex hormones, adrenal (stress) hormones and melatonin, which plays a role in our wake-sleep cycle. Balancing hormone levels can improve unwanted symptoms such as PMS, insomnia, fatigue, PCOS, low libido, mood swings, depression, poor concentration, weight gain, in addition to aiding in cancer prevention.

  • Stool Testing: The gut is the foundation of the overall health of our bodies and brains. This test can help with mood disorders, anxiety, depression, IBS, digestive problems, autoimmune diseases, memory issues, brain fog, skin issues and more.

  • Celiac/Gluten Sensitivity- Celiac disease and/or gluten sensitivity can contribute to digestion issues, nutrient deficiencies, skin issues, psychiatric disorders, cognitive impairment, fatigue, osteoporosis and more. 

Fees:

Initial Client Intake, 90 minutes/$135

Existing Client Follow Up, 50 minutes/$100

Existing Client Follow Up, 30 minutes/$60

Supplements, lab testing, pricing varies & is not included in session fee

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© 2020 Trilogy Holistic Mental Health | Healing and Therapy Services in  Denver