Mental health and nutrition
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1) Nutritional factors are intertwined with human cognition, behavior, and emotions. Carbohydrates and proteins can impact neurotransmitter levels in the brain and affect mood, while omega-3 fatty acids also play a role in preventing depression. 2) Studies have shown associations between chocolate consumption and reduced depressive symptoms, while exercise can reduce stress, fatigue and improve cognitive function and reduce anxiety. 3) For some people, highly palatable foods can activate the brain's reward centers in the same way as addictive drugs, leading to issues with compulsive overeating and food addiction.
Mental health and nutrition
- 1. Feeding Minds The impact of food on mental health Dalia Khamis El-Deeb Lecturer of Public Health Community Medicine Department Alexandria Faculty of Medicine ESPEN European Diploma of Clinical Nutrition
- 4. GUT is the SECOND BRAIN
- 11. • Nutritional neuroscience is an emerging discipline shedding light on the fact that nutritional factors are intertwined with human cognition, behavior, and emotions Nutritional neuroscience
- 12. Nutrition and depression • Depression is more typically thought of as strictly biochemical-based or emotionally-rooted. • On the contrary, nutrition can play a key role in the onset as well as severity and duration of depression.
- 13. Nutrition and depression • Many of the easily noticeable food patterns that precede depression are the same as those that occur during depression. • These may include poor appetite, skipping meals, and a dominant desire for sweet foods
- 16. CARBOHYDRATES •Eating a meal which is rich in carbohydrates triggers the release of insulin in the body.
- 17. CARBOHYDRATES • Insulin helps let blood sugar into cells where it can be used for energy and simultaneously it triggers the entry of tryptophan to brain. • Tryptophan in the brain affects the neurotransmitters levels.
- 18. CARBOHYDRATES
- 19. • Consumption of diets low in carbohydrate tends to precipitate depression, since the production of brain chemicals SEROTININ and TRYPTOPHAN that promote the feeling of well being, is triggered by carbohydrate rich foods. CARBOHYDRATES
- 20. CARBOHYDRATES
- 21. • It is suggested that low glycemic index (GI) foods are more likely to provide a moderate but lasting effect on brain chemistry, mood, and energy level than the high GI foods - primarily sweets - that tend to provide immediate but temporary relief. CARBOHYDRATES
- 22. MINIMUM LEVEL OF 120 GRAMS OF CARBS THAT ARE REQUIRED FOR ADEQUATE BRAIN FUNCTION AND DAILY ENERGY
- 23. Study: Chocolate and depression go hand in hand
- 25. Study: Chocolate and depression go hand in hand • Conclusion: Higher CES-D (Center for Epidemiologic study depression scale ) scores were associated with greater chocolate consumption. • Whether there is a causal connection, and if so in which direction, is a matter for future prospective study.
- 26. Dark Chocolate
- 28. Effects of Dark Chocolate Consumption on Anxiety, Depressive Symptoms and Health-related Quality of Life Status among Cancer Patients • It was concluded that AD and HRQoL improved significantly in the group of patients who consumed dark chocolate for 3 consecutive days compared to those who did not. • These findings suggested that there were mood-elevating effects of dark chocolate consumption.
- 29. PROTEINS • Proteins are made up of amino acids and are important building blocks of life. • As many as 12 amino acids are manufactured in the body itself and remaining 8 (essential amino acids) have to be supplied through diet.
- 31. PROTEINS • A high quality protein diet contains ALL essential amino acids. • Plant proteins such as beans, peas, and grains may be low in one or two essential amino acids. • Protein intake and in turn the individual amino acids can affect the brain functioning and mental health
- 32. • Many of the neurotransmitters in the brain are made from amino acids. The neurotransmitter dopamine is made from the amino acid tyrosine and the neurotransmitter serotonin is made from the tryptophan. • If there is a lack of any of these two amino acids, there will not be enough synthesis of the respective neurotransmitters, which is associated with low mood and aggression in the patients. PROTEINS
- 34. ESSENTIAL FATTY ACIDS Omega-3 fatty acids • The brain is one of the organs with the highest level of lipids (fats). Brain lipids, composed of fatty acids, are structural constituents of membranes. • It has been estimated that gray matter contains 50% fatty acids that are polyunsaturated in nature (about 33% belong to the omega-3 family), and hence are supplied through diet.
- 35. ESSENTIAL FATTY ACIDS Omega-3 fatty acids
- 36. ESSENTIAL FATTY ACIDS Omega-3 fatty acids
- 38. •Dietary omega-3 fatty acids play a role in the prevention of some disorders including depression. ESSENTIAL FATTY ACIDS Omega-3 fatty acids
- 39. ESSENTIAL FATTY ACIDS Omega-3 fatty acids • An important trend has been observed from the findings of some recent studies that lowering plasma cholesterol by diet and medications increases depression.
- 40. Water
- 42. Micronutrients
- 47. Exercise and stress • Exercise is also considered vital for maintaining mental fitness, and it can reduce stress. • Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function.
- 48. Effects of Exercise and Physical Activity on Anxiety Conclusion •There is strong evidence from animal studies that exercise and regular activity positively impacts the pathophysiological processes of anxiety. •Numerous studies and meta-analyses show that exercise is also associated with reduced anxiety in clinical settings.
- 50. Food Addiction is a Serious Problem
- 51. Food Addiction • They, directly or indirectly, affect all phases of the life cycle of the individual and the family, preventing human functioning in the areas of •Personal •Family •Professional •Social
- 53. • Experiments in animals and humans show that, for some people, the same reward and pleasure centers of the brain that are triggered by addictive drugs like cocaine and heroin are also activated by food, especially highly palatable foods. Food Addiction
- 54. Food Addiction
- 55. Food Addiction
- 56. •Compulsive overeating is a type of behavioral addiction meaning that someone can become preoccupied with a behavior (such as eating, or gambling, or shopping) that triggers intense pleasure. Food Addiction
- 57. • People with food addictions lose control over their eating behavior and find themselves spending excessive amounts of time involved with food and overeating, or anticipating the emotional effects of compulsive overeating. Food Addiction
- 58. • People who show signs of food addiction may also develop a kind of tolerance to food. • They eat more and more, only to find that food satisfies them less and less. Food Addiction
- 59. Food Addiction
- 60. Food Addiction
- 61. Food Addiction
- 62. Help for Food Addiction
Editor's Notes
- #13: Few people are aware of the connection between nutrition and depression while they easily understand the connection between nutritional deficiencies and physical illness.
- #26: A medium serving on this assessment was considered to be 1 small bar or 1 ounce (28 g) of chocolate candy.
- #29: https://www.nhlbi.nih.gov/health/health-topics/topics/obe/treatment#healthylifestylechanges
- #32: Foods rich in high quality protein include meats, milk and other dairy products, and eggs.
- #37: Research findings point out that an imbalance in the ratio of the EFAs, namely the omega-6 and omega-3 fatty acids, and/or a deficiency in omega-3 fatty acids, may be responsible for the heightened depressive symptoms associated with low plasma cholesterol.
- #44: 1951 to 2014
- #48: In studies using animals have shown that exercise increases the number of dopamine receptors in the brain.
- #57: Like addictive drugs, highly palatable foods trigger feel-good brain chemicals such as dopamine. Once people experience pleasure associated with increased dopamine transmission in the brain's reward pathway from eating certain foods, they quickly feel the need to eat again.
- #58: Consuming a large amounts of food over a long period of time; Unsuccessful attempts to stop or reduce the amount of food intake Continuing consumption despite harmful consequences.
- #61: In cases where the food input was limited, they showed similar signs of abstinence symptoms (tremors, fever and aggression)
- #62: Scientists believe that food addiction may play an important role in obesity. But normal-weight people may also struggle with food addiction. Their bodies may simply be genetically programmed to better handle the extra calories they take in. Or they may increase their physical activity to compensate for overeating.
- #64: People who are addicted to food will continue to eat despite negative consequences, such as weight gain or damaged relationships. And like people who are addicted to drugs or gambling, people who are addicted to food will have trouble stopping their behavior, even if they want to or have tried many times to cut back.
- #65: Science is still working to understand and find treatments for food addiction. Some argue that recovery from food addiction may be more complicated than recovery from other kinds of addictions. Alcoholics, for example, can ultimately abstain from drinking alcohol. But people who are addicted to food still need to eat. A nutritionist, psychologist, or doctor who is educated about food addiction may be able to help you break the cycle of compulsive overeating.