At Plena Mind Center, we pride ourselves on being skilled in both conventional and integrative psychiatry. Our approach is not just about treating symptoms — it’s about treating the whole child. Integrative psychiatry at Plena goes beyond medications and therapy sessions; it’s about understanding and optimizing every aspect of a child’s life, from sleep and nutrition to play, movement, and family connection.
What Does Integrative Psychiatry Look Like at Plena?
When we evaluate a child at Plena, we don’t just look at their diagnosis — we examine how their lifestyle impacts their mental well-being. Key areas we focus on include:
- Sleep: Poor sleep is directly linked to increased anxiety, irritability, and difficulty concentrating. We assess sleep hygiene and recommend adjustments to support a healthy sleep cycle.
- Nutrition: What kids eat plays a significant role in their mood, focus, and overall mental health. We encourage a return to eating real, whole foods rather than processed foods. We are not taking away food but recommending adding healthy, nutrient-dense options.
- Fun Time: Play and movement are crucial for emotional regulation and social development.
- Exercise: Regular physical activity supports mental health by reducing stress, improving mood, and enhancing overall brain function. We encourage kids to find enjoyable ways to move their bodies, whether it’s playing outside, dancing, or engaging in a sport they love.
- Family Connection: Strong family bonds provide security and emotional grounding for children facing mental health challenges.
Nutrition and Mental Health
We encourage families to return to eating whole, unprocessed foods — similar to how our grandparents most likely ate. We focus on adding more healthy options rather than eliminating foods.
We emphasize simple, sustainable choices. This means opting for real food most of the time, like choosing a piece of fruit over candy, incorporating a variety of colorful vegetables (“eating the rainbow”), and ensuring kids get nutrient-dense, whole foods to fuel their growing minds and bodies.
How Does Food Relate to Psychiatry?
The answer lies in emerging research that connects diet with mental health. In her book, The Food Mood Connection, Dr. Uma Naidoo explains that the gut and brain are deeply interconnected. Ultra-processed foods high in sugar, unhealthy fats, and artificial additives contribute to neuroinflammation, which has been linked to depression, anxiety, and ADHD.
Dr. Naidoo highlights a study published in The American Journal of Clinical Nutrition that found diets high in refined carbohydrates can cause blood sugar spikes and crashes, leading to mood instability and irritability.
Real Food for Real Mental Health
A child’s brain thrives on whole, nutrient-dense foods. We encourage families to include when appropriate:
- Fresh fruits and vegetables
- Lean proteins like eggs, fish, and beans
- Healthy fats from nuts, seeds, and olive oil
- Whole grains instead of refined grains
Research has shown that incorporating more whole foods into daily meals can lower the risk of depression and anxiety while improving cognitive function.
Small Steps Toward a Healthier Future
We are not telling parents and kids to change everything at once or to follow a specific type of diet. Instead, we want families to feel empowered to take small, manageable steps toward better health. As the famous saying goes, “A journey of a thousand miles begins with a single step.” Even small changes, like swapping processed snacks for whole foods, prioritizing sleep, or adding movement to the daily routine, can make a meaningful impact over time.
References
- Naidoo, U. (2020). The Food Mood Connection: Improve Your Mental Health Through Diet and Nutrition. Little, Brown Spark.
- The American Journal of Clinical Nutrition study on refined carbohydrates and mood stability.
