nutrition and mental health

5/26/2018 Nutrition and Mental Health

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NutritionA safe and effective tool for

improving mental wellness


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What is Nutrition? Nutrition defined: the process of eating the right kind of food so

you can grow properly and be healthy. (Merriam-Webster)

What is the right kind of food?

Focus on getting your calories from nutrient-dense foods

Veggies, fruits, whole grains, low-fat milk/dairy,lean meat, eggs, beans, seafood, nuts & seeds

Stay hydrated- water is best!


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Healthy Eating Plate


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Limit & Avoid

Limit (eat in moderation)

red meat, butter, cheese, refined grains (i.e.

white bread), sugar, chocolate, alcohol

Avoid (try not to eat, but dont beatyourself up if you do sometimes)

sugary drinks, processed meats/meats with

antibiotics & steroids, fried foods, processedfoods, artificial coloring, preservatives, high-fat dairy


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Healthy Body = Healthy Mind

Studies show eating a balanced diet isimportant for both our physical and mental

health. Research even links a deficiency in specific

nutrients to troublesome symptoms likeanxiety, depression, confusion, poorconcentration, poor memory, irritability, stress,

insomnia, loss of appetite and lack ofmotivation.

See Nutrients Table on MentalHealth.org formore information. (website listed in references section)


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Easy Way to Get Started

Breakfast- Eat some protein!

Lunch- DOUBLE your veggies in whateveryoure having

Dinner- Save the starch and add an extraveggie instead (advice offered by nutrition specialist, Joy Bauer)


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Nutrition as Depression

Intervention Studies show nutrition (in combination with other

interventions such as an exercise routine) can helprelieve depression symptoms

More specifically, weight loss in general wasclosely associated with relieving symptoms ofdepression

Important Nutrients to get in if you experiencedepression: Gaba, Tyrosine, Tryptophan, Omega 3, Zinc,

Selenium, Magnesium, Folic Acid, Vitamins B3, B6and C Clearly a balanced diet with a variety of nutrient-

dense foods has a positive impact on our mentalwell-being.


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6 Easy Tips for using Nutrition to

fight back at Depression Eat foods rich in B12 and folic acid (folate)

Meat, fish, poultry, dairy (B12) Beans and greens (folate)

Enjoy a large variety of lots of fruits and veggies Eat selenium rich foods every day

Whole grains, beans, nuts/seeds, lean meat, seafood

Eat fish several times a week Get more vitamin D

Research shows people can manage their moods bygetting in 1,000-2,000 IU of vitamin D/day

Current daily recommendation is 600 to 800 IU- BIGDIFFERENCE!

Sun, fatty fish, cheese, egg yolk, vitamin supplement

Eat small amounts of dark chocolate


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Foods that make you feel bad

Use in moderation!

Saturated Fat- i.e. pizza, dairy

desserts/cream cheese appetizers, bacon,sausage

Alcohol- this is a depressant!

Caffeine- can make you irritable- coming

off the high and spiraling into fatigue, or ifyou drink it at night it may keep you awakeso you dont get enough sleep


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Current Treatment for

Depression

1 in 5 Americans currently takes psychotropicmedication

1 in 10 Americans over age 12 are on AT LEAST oneantidepressant

Less than one-third of Americans taking oneantidepressant medication and less than one-halfof those taking multiple antidepressants have seena mental health professional in the past year.

Many people are prescribed psychotropicmedications by a family physician with limitedknowledge in the area


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Fast-Paced World

Americans have little time for their health-the vast majority dont take the time to

prevent illness, and many want a quickfix to their problems

= no nutrition/exercise = poor physical andmental health = prescribed psychotropic

medications to address mental healthsymptoms


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Safety & Efficacy of Psychiatric

Medications Side Effects

Alarming Adverse Drug Effects are reported in large numbers Irreversible Tics, Drug Addiction, drug-induced apathy, Atrophy

(shrinkage) of the brain, high diastolic blood pressure, new orworsening psychotic symptoms, suicide, extreme obsessive-compulsive behavior, cognitive toxicity, interference with normalgrowth of children, diabetes, strokes, convulsions, gastrointestinalproblems, headaches, blurred vision, hair loss, skin/join/blooddisorders, sexual dysfunction, liver tumors, risks duringpregnancy/nursing, neuroleptic malignant syndrome

Short-term Clinical studies used to get these drugs approved (only 2

needed) are VERY SHORT TERM- 3-8 weeks

Long-term studies are very rare and when they are done, theyshow the drugs arent effective compared to other methods oftreatment and they are very unsafe.


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Safety & Efficacy of Psychiatric

Medications Effectiveness

quick symptom relief, but no cure Studies indicate the medications are about as effective as a

placebo

Biochemical Imbalance?

There isNO scientific evidence of a biochemical imbalancein the brain, even though that theory is what is marketed

Medication vs. Talk Therapy study Medication was shown to work faster (a few weeks), but had

many side effects

Long-term dangers listed on previous slide Addiction/Withdrawal Also took most people some time before finding a medication

that helped and that they could tolerate

Therapy worked just as well, but took 13 sessions to see the samesymptom relief If going every 2 weeks, this equals approximately 6.5 months


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Safety & Efficacy of a

Balanced Diet

Very safe! Seemingly only positive results cancome from eating healthy

Fairly effective May need other alternative therapies (talk

therapy, exercise, and mindfulness basedtherapies) combined with nutrition to alleviateall symptoms

Could easily be used as a compliment tomedication use as it would only have positiveinteractions with the medication- i.e. relievingsome of the adverse drug effects.


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Conclusion Nutrition should be considered as a possible cause

of, and treatment for symptoms of mental healthdisorders.

Safer than psychiatric medications Can be more effective than psychiatric medications If psychiatric medications ARE used, nutrition can

enhance the benefits If psychiatric medications ARENT used, nutrition

combined with other therapies will often provide thesame symptom relief as medications- it just may take a

little longer. NOTE: This alternative aims to cure whereas

medications only provide symptom relief


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Annotated Bibliography Colangelo, L., He, K., Whooley, M., Daviglus, M., & Liu, K. (2009, February

4). Higher dietary intake of long-chain omega-3 polyunsaturated fattyacids is inversely associated with depressive symptoms in women..National Center for Biotechnology Information. Retrieved April 25, 2014,from http://www.ncbi.nlm.nih.gov/pubmed/19195841 This study suggests that dietary intakes of fish and long-chain

omega-3 fatty acids may be inversely associated with chronicdepressive symptoms in women. This is a scientific, medical studyand is therefore a reliable source.

Forsyth, A., Williams, P., & Deane, F. (2012). Nutrition status of primarycare patients with depression and anxiety.Australian journal of primaryhealth, 18(2), 172-176. Retrieved February 15, 2013, fromhttp://dx.doi.org/10.1071/PY11023

This study states evidence exists to support the use of folate in thetreatment of depression. It also suggests that magnesium may be anutrient that helps in the treatment of depression. The results of thestudy indicate those with more severe depression and anxietyconsumed less variety, had fewer healthy choices, fewer fruit andvegetables, and more junk food. This is a peer reviewed journalarticle and therefore should be considered a reliable source.
http://www.ncbi.nlm.nih.gov/pubmed/19195841http://www.ncbi.nlm.nih.gov/pubmed/19195841http://www.ncbi.nlm.nih.gov/pubmed/19195841http://dx.doi.org/10.1071/PY11023http://dx.doi.org/10.1071/PY11023http://dx.doi.org/10.1071/PY11023http://dx.doi.org/10.1071/PY11023http://dx.doi.org/10.1071/PY11023http://dx.doi.org/10.1071/PY11023http://dx.doi.org/10.1071/PY11023http://www.ncbi.nlm.nih.gov/pubmed/19195841http://www.ncbi.nlm.nih.gov/pubmed/19195841


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Annotated Bibliography Mccoll, H., Dhillon, M., & Howard, L. M. (2013).

A systematic review of the nutritional status ofwomen of a childbearing age with severe

mental illness.Archives of Women's MentalHealth, 16(1), 39-46. This study recommends that women with severe

mental illness who are pregnant should have anutritional assessment as part of the routinephysical health checks. Maternal nutrition has a

profound impact on fetal outcome. This is apeer reviewed scientific study and is therefore areliable source.


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Annotated Bibliography Kazem, Y. M., El-Arabi, N. H., Moaty, M. I., & Shebini, E. S. (2012,

January). The Effect of Balanced Low-Caloric Diet on CognitiveFunctions: An interventional study on a group of Egyptian middle-aged obese females. International Journal of Academic Research,

4(1). This study suggest that a low-caloric balanced diet is an effective

strategy to prevent and treat cognitive impairment, especially inobese populations. This is a peer reviewed, scientific journal andtherefore should be considered a reliable source.

Merrill, R., Taylor, P., & Aldana, S. (2008, April 24). Coronary HealthImprovement Project (CHIP) is associated with improved nutrientintake and decreased depression. National Center forBiotechnology Information. Retrieved April 25, 2014, from

http://www.ncbi.nlm.nih.gov/pubmed/18296026 This study suggests that improving daily intake of nutrients through

food lowers depression. This is a scientific study and therefore isconsidered a reliable source.
http://www.ncbi.nlm.nih.gov/pubmed/18296026http://www.ncbi.nlm.nih.gov/pubmed/18296026http://www.ncbi.nlm.nih.gov/pubmed/18296026http://www.ncbi.nlm.nih.gov/pubmed/18296026http://www.ncbi.nlm.nih.gov/pubmed/18296026


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Annotated Bibliography Murakami, K., Sasaki, S., Takahashi, T., Hayabuchi, H., Ohki, K.,

Suzuki, J., et al. (2008, June 28). Dietary glycemic index is associatedwith decreased premenstrual symptoms in young Japanesewomen. National Center for Biotechnology Information. Retrieved

April 25, 2014, fromhttp://www.ncbi.nlm.nih.gov/pubmed/18359609 This study suggests that the intake of dietary glycemic index

(carbohydrates)can decrease symptoms associated withpremenstrual syndrome. This is a scientific study and therefore isconsidered a reliable source.

Ruusunen, A. (n.d.). Diet and Depression: An Epidemiological Study.Food and Behavior Research. Retrieved April 25, 2014, fromhttp://www.fabresearch.org/viewItem.php?id=7477&listId=5376&c

ategoryId=222&navPageId=1204 This study suggests that a diet rich in vegetables, fruits, berries, whole-

grains, poultry, fish and low-fat cheese, may be protective againstdepression. This is a scientific study and therefore should beconsidered a reliable source.
http://www.ncbi.nlm.nih.gov/pubmed/18359609http://www.ncbi.nlm.nih.gov/pubmed/18359609http://www.fabresearch.org/viewItem.php?id=7477&listId=5376&categoryId=222&navPageId=1204http://www.fabresearch.org/viewItem.php?id=7477&listId=5376&categoryId=222&navPageId=1204http://www.fabresearch.org/viewItem.php?id=7477&listId=5376&categoryId=222&navPageId=1204http://www.fabresearch.org/viewItem.php?id=7477&listId=5376&categoryId=222&navPageId=1204http://www.fabresearch.org/viewItem.php?id=7477&listId=5376&categoryId=222&navPageId=1204http://www.fabresearch.org/viewItem.php?id=7477&listId=5376&categoryId=222&navPageId=1204http://www.fabresearch.org/viewItem.php?id=7477&listId=5376&categoryId=222&navPageId=1204http://www.ncbi.nlm.nih.gov/pubmed/18359609http://www.ncbi.nlm.nih.gov/pubmed/18359609


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Annotated Bibliography Ruusunn, A. (n.d.). How does lifestyle intervention affect depressive

symptoms? Results from the Finnish Diabetes Prevention Study. Foodand Behavior Research. Retrieved April 25, 2014, from This study suggests that successful reduction of body weight was

associated with the greater reduction of depressive symptoms. This isa scientific study and therefore should be considered a reliablesource.

Putri, W., Wan Dali, E., Razif Shahril, M., & Lin Lua, P. (2014, January -June). Outcomes on Psycholosocial Factors and Nutrition-RelatedQuality of Life: Evaluation of a 10-week nutrition educationintervention in university students.ASEAN Journal of Psychiatry,15(1), 39-53. This study suggests that nutrition education can have a positive

impact on social elements among university undergraduates. This isa peer reviewed, scientific study and therefore should be considereda reliable source.


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References America's State of Mind. (n.d.).Medco.

Retrieved April 24, 2014, fromhttp://apps.who.int/medicinedocs/document

s/s19032en/s19032en.pdf Bauer, J. (n.d.). Joy Bauer Official Site -

Nutrition and Weight-Loss Expertise You CanTrust.JoyBauer.com. Retrieved April 25, 2014,from http://www.joybauer.com/

Breggin, P. R. (2002). The ritalin fact book:what your doctor won't tell you about ADHDand stimulant drugs. Cambridge, Mass.:Perseus Pub..


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References Davis, J. (2004, September 7). Drug vs. Talk Therapy for Depression.

WebMD. Retrieved April 25, 2014, fromhttp://www.webmd.com/depression/news/20040907/drug-vs-talk-therapy-for-depression

Feature, E. (2011, May 25). Foods to Help You Feel Better. WebMD.Retrieved April 25, 2014, fromhttp://www.webmd.com/depression/features/foods-feel-better

Food and Mood: How Diet Affects Depression (Mental HealthGuru). (2010, October 4). YouTube. Retrieved April 25, 2014, fromhttp://www.youtube.com/watch?v=v5vfoUVY4-4

Friedman, R. (2013, August 19). A Dry Pipeline for Psychiatric Drugs.The New York Times. Retrieved April 25, 2014, from

http://www.nytimes.com/2013/08/20/health/a-dry-pipeline-for-psychiatric-drugs.html?_r=1&


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References Groenendijk, C. (n.d.). AntidepressantsFacts: The Bio-

Chemical Imbalance Theory/Myth.AntidepressantsFacts:The Bio-Chemical Imbalance Theory/Myth. Retrieved April25, 2014, from

http://www.antidepressantsfacts.com/Biochemical-Imbalance.htm

Jonas, B. S., Qiuping, G., & Albertorio-Diaz, J. R. (2013,December 2). Psychotropic Medication Use AmongAdolescents: United States, 20052010. Centers forDisease Control and Prevention. Retrieved April 25, 2014,from

http://www.cdc.gov/nchs/data/databriefs/db135.htm Medication Guides. (2014, April 18). Drug Safety and

Availability. Retrieved April 25, 2014, fromhttp://www.fda.gov/Drugs/DrugSafety/ucm085729.htm


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References Merrill, R., Taylor, P., & Aldana, S. (2008, April 24).

Coronary Health Improvement Project (CHIP) isassociated with improved nutrient intake and

decreased depression. National Center forBiotechnology Information. Retrieved April 25, 2014,fromhttp://www.ncbi.nlm.nih.gov/pubmed/18296026

Murakami, K., Sasaki, S., Takahashi, T., Hayabuchi, H.,Ohki, K., Suzuki, J., et al. (2008, June 28). Dietaryglycemic index is associated with decreased

premenstrual symptoms in young Japanese women.National Center for Biotechnology Information.Retrieved April 25, 2014, fromhttp://www.ncbi.nlm.nih.gov/pubmed/18359609


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References Nutrients Table. (n.d.). Nutrients Table. Retrieved April 25, 2014, from

http://www.mentalhealth.org.uk/help-information/mental-health-a-z/D/nutrients-table/?fb_action_ids=10152184670958725&fb_action_types=og.likes

&fb_ref=.U1fb4rOv7qY.like&fb_source=aggregation&fb_aggregation_id=288381481237582 Pratt, L. A., Brody, D. J., & Gu, Q. (2011, October 19). Antidepressant

Use in Persons Aged 12 and Over: United States, 20052008.Centers for Disease Control and Prevention. Retrieved April 25,2014, from http://www.cdc.gov/nchs/data/databriefs/db76.htm

Rankin, L. (2012, February 14). One in Five Americans Takes aPsychiatric Drug. Psychology Today: Health, Help, Happiness + Finda Therapist. Retrieved April 25, 2014, fromhttp://www.psychologytoday.com/blog/owning-pink/201202/one-in-five-americans-takes-psychiatric-drug?fb_action_ids=10152190317073725&fb_action_types=og.likes&fb_source=aggregation&fb_aggregation_id=288381481237582


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References Ruusunen, A. (n.d.). Diet and Depression: An

Epidemiological Study. Food and Behavior Research.Retrieved April 25, 2014, fromhttp://www.fabresearch.org/viewItem.php?id=7477&listId=

5376&categoryId=222&navPageId=1204 Ruusunn, A. (n.d.). How does lifestyle intervention affect

depressive symptoms? Results from the Finnish DiabetesPrevention Study. Food and Behavior Research. RetrievedApril 25, 2014, fromhttp://www.fabresearch.org/viewItem.php?id=7550

Sansone, R., & Sansone, L. (n.d.). SSRI-Induced Indifference.

National Center for Biotechnology Information. RetrievedApril 25, 2014, fromhttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989833/


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References Short-term Intensive Treatment Not Likely to Improve Long-

term Outcomes for Children with ADHD. (2009, March 26).National Institute of Mental Health. Retrieved April 25, 2014,from http://www.nimh.nih.gov/news/science-

news/2009/short-term-intensive-treatment-not-likely-to-improve-long-term-outcomes-for-children-with-adhd.shtml

Smith, B. L. (n.d.). Inappropriate prescribing.AmericanPsychological Association. Retrieved April 24, 2014, fromhttps://www.apa.org/monitor/2012/06/prescribing.aspx

The Nutrition Source. (n.d.). The Nutrition Source. RetrievedApril 24, 2014, from

http://www.hsph.harvard.edu/nutritionsource/

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