Introduction to Dreamin’ Reviews
By Jasmin Roden, LMSW, CAADC
Dreamin’ Reviews will be a series of blog posts on books, podcasts, journals and other tools that are complementary to individual therapy read, practiced and recommended by me, a clinical social worker who is obsessed with books and learning.
Individual therapy can be complemented by many different lifestyle changes and activities outside of your therapists office. One of the compliments to therapy is Bibliotherapy. Bibliotherapy has the ability to encourage self-reflection and personal growth through an increase in knowledge surrounding issues that you or someone you care about may be experiencing. See the following websites for more information: Bibliotherapy | Psychology Today and Bibliotherapy: What It Is, How It Helps, and More I Psych Central
This week, the book that is being reviewed is Calm Your Mind with Food by Uma Naidoo, MD. Dr. Uma is a board certified Harvard nutritional psychiatrist. This book presents her research into the current topic of how food impacts mental health symptoms. Dr. Uma is a leader in introducing the new disciple of nutritional psychiatry, in addition, she has another book titled This is Your Brain on Food (I have not read this one- YET). In particular, she narrows Calm your Mind with Food down to the role of food with anxiety. She provides the research to support her recommendations on treating anxiety with food, vitamins and supplements..
Part one of the book, titled The Problem, breaks down how our feelings are impacted by our gut health and how food impacts our gut microbiome. She discusses that Serotonin is produced primarily in the stomach, not the brain, contrary to old beliefs. Part one also discusses how inflammation relates to anxiety, specifically inflammation of the brain. She shares that diet is the key in reducing overall inflammation. Metabolic disorders are also covered in this part of the book, a key takeaway that I took is that people with metabolic disorders have a high likelihood of having an anxiety disorder.
Part Two, titled The Solution, further explores how macro and micro nutrients are important in addressing anxiety symptoms. She presents research on how and what herbal medicine can be helpful for anxiety. Dr. Uma also sets aside a chapter on “walking through” a grocery store and helps with picking food items that are good for an anti anxiety diet. Hot tip-think mediterranean diet and ketogenic diet when grocery shopping. She discusses supplements in adding vitamins and minerals to our diet and how to do that.
Part Three, titled The protocol: In this final part of the book, Dr. Uma shares the six pillars to calming your mind. She dissects what types of foods to eat, what micronutrients to magnify, what foods to avoid and ways to find balance in an anti anxiety diet. She further breaks down the Mediterranean and Ketogenic Diet. She provides a sample of a meal plan to adhere to an anti anxiety diet including recipes. Some cautionary examples are also shared, in particular for those who suffer from eating disorders or unhealthy relationship with food.
Readability: easy to moderate. There are some chapters that are heavy in the physiology/biology language. Some dictionary use may be needed. Dr. Uma does a good job simplifying the language so it is understandable to the layman for most of the book. She uses examples in explaining how our body works and responds to food.
Recommended Reader: Those that are interested in managing mental health symptoms with diet and supplements instead of primarily through prescription medications. Individuals with anxiety and depression will also benefit from reading this book. A tip that I am taking away is to consume less than 400 mg of caffeine per day. Mental health practitioners or prescribers that might want to glean some tips to share to clients and patients may also find this book helpful.
It is important to note that these books and other resources are not appropriate or meant to replace mental health or substance abuse treatment. If you have any prescription medication, do not stop taking your prescription medications until you consult with your prescriber.
You can purchase the book discussed in this blog by clicking this link: Calm Your Mind with Food – UmaNaidooMD. Don’t forget to check your local library and independent book store.
Further information on Bibliotherapy research:
