Nutrition

A safe and effective tool for improving mental wellness

What is Nutrition?

Nutrition defined:

the process of eating the right kind of food so you can grow properly and be healthy. (Merriam-Webster) Focus on getting your calories from nutrientdense foods Veggies, fruits, whole grains, low-fat milk/dairy, lean meat, eggs, beans, seafood, nuts & seeds

What is the right kind of food?

Stay hydrated- water is best!

Healthy Eating Plate

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 beat yourself up if you do sometimes)

sugary drinks, processed meats/meats with antibiotics & steroids, fried foods, processed foods, artificial coloring, preservatives, highfat dairy

Healthy Body = Healthy Mind

Studies show eating a balanced diet is important for both our physical and mental health. Research even links a deficiency in specific nutrients to troublesome symptoms like anxiety, depression, confusion, poor concentration, poor memory, irritability, stress, insomnia, loss of appetite and lack of motivation.

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

Easy Way to Get Started

Breakfast-

Eat some protein! Lunch- DOUBLE your veggies in whatever youre having Dinner- Save the starch and add an extra veggie instead

(advice offered by nutrition specialist, Joy Bauer)

Nutrition as Depression Intervention

Studies show nutrition (in combination with other interventions such as an exercise routine) can help relieve depression symptoms

Important Nutrients to get in if you experience depression:

More specifically, weight loss in general was closely associated with relieving symptoms of depression

Gaba, Tyrosine, Tryptophan, Omega 3, Zinc, Selenium, Magnesium, Folic Acid, Vitamins B3, B6 and C Clearly a balanced diet with a variety of nutrientdense foods has a positive impact on our mental well-being.

6 Easy Tips for using Nutrition to fight back at Depression

Eat foods rich in B12 and folic acid (folate)

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

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

Eat fish several times a week Get more vitamin D

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

Eat small amounts of dark chocolate

Research shows people can manage their moods by getting in 1,000-2,000 IU of vitamin D/day Current daily recommendation is 600 to 800 IU- BIG DIFFERENCE! Sun, fatty fish, cheese, egg yolk, vitamin supplement

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 if you drink it at night it may keep you awake so you dont get enough sleep

Current Treatment for Depression

1 in 5 Americans currently takes psychotropic medication 1 in 10 Americans over age 12 are on AT LEAST one antidepressant Less than one-third of Americans taking one antidepressant medication and less than one-half of those taking multiple antidepressants have seen a mental health professional in the past year. Many people are prescribed psychotropic medications by a family physician with limited knowledge in the area

Fast-Paced World
Americans

have little time for their healththe vast majority dont take the time to prevent illness, and many want a quick fix to their problems

= no nutrition/exercise = poor physical and mental health = prescribed psychotropic medications to address mental health symptoms

Safety & Efficacy of Psychiatric Medications

Side Effects

Alarming Adverse Drug Effects are reported in large numbers

Short-term

Irreversible Tics, Drug Addiction, drug-induced apathy, Atrophy (shrinkage) of the brain, high diastolic blood pressure, new or worsening psychotic symptoms, suicide, extreme obsessivecompulsive behavior, cognitive toxicity, interference with normal growth of children, diabetes, strokes, convulsions, gastrointestinal problems, headaches, blurred vision, hair loss, skin/join/blood disorders, sexual dysfunction, liver tumors, risks during pregnancy/nursing, neuroleptic malignant syndrome

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, they show the drugs arent effective compared to other methods of treatment and they are very unsafe.

Safety & Efficacy of Psychiatric Medications

Effectiveness

Biochemical Imbalance?

quick symptom relief, but no cure Studies indicate the medications are about as effective as a placebo There is NO scientific evidence of a biochemical imbalance in 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

Therapy worked just as well, but took 13 sessions to see the same symptom relief

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 If going every 2 weeks, this equals approximately 6.5 months

Safety & Efficacy of a Balanced Diet

Very safe! Seemingly only positive results can come from eating healthy Fairly effective

May need other alternative therapies (talk therapy, exercise, and mindfulness based therapies) combined with nutrition to alleviate all symptoms

Could easily be used as a compliment to medication use as it would only have positive interactions with the medication- i.e. relieving some of the adverse drug effects.

Conclusion

Nutrition should be considered as a possible cause of, and treatment for symptoms of mental health disorders.

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 the same symptom relief as medications- it just may take a little longer.

NOTE: This alternative aims to cure whereas medications only provide symptom relief

Annotated Bibliography

Colangelo, L., He, K., Whooley, M., Daviglus, M., & Liu, K. (2009, February 4). Higher dietary intake of long-chain omega-3 polyunsaturated fatty acids 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 chronic depressive symptoms in women. This is a scientific, medical study and is therefore a reliable source. Forsyth, A., Williams, P., & Deane, F. (2012). Nutrition status of primary care patients with depression and anxiety. Australian journal of primary health, 18(2), 172-176. Retrieved February 15, 2013, from http://dx.doi.org/10.1071/PY11023 This study states evidence exists to support the use of folate in the treatment of depression. It also suggests that magnesium may be a nutrient that helps in the treatment of depression. The results of the study indicate those with more severe depression and anxiety consumed less variety, had fewer healthy choices, fewer fruit and vegetables, and more junk food. This is a peer reviewed journal article and therefore should be considered a reliable source.

Annotated Bibliography

Mccoll, H., Dhillon, M., & Howard, L. M. (2013). A systematic review of the nutritional status of women of a childbearing age with severe mental illness. Archives of Women's Mental Health, 16(1), 39-46.

This study recommends that women with severe mental illness who are pregnant should have a nutritional assessment as part of the routine physical health checks. Maternal nutrition has a profound impact on fetal outcome. This is a peer reviewed scientific study and is therefore a reliable source.

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 Cognitive Functions: An interventional study on a group of Egyptian middleaged obese females. International Journal of Academic Research, 4(1).

Merrill, R., Taylor, P., & Aldana, S. (2008, April 24). Coronary Health Improvement Project (CHIP) is associated with improved nutrient intake and decreased depression. National Center for Biotechnology Information. Retrieved April 25, 2014, from http://www.ncbi.nlm.nih.gov/pubmed/18296026

This study suggest that a low-caloric balanced diet is an effective strategy to prevent and treat cognitive impairment, especially in obese populations. This is a peer reviewed, scientific journal and therefore should be considered a reliable source.

This study suggests that improving daily intake of nutrients through food lowers depression. This is a scientific study and therefore is considered a reliable source.

Annotated Bibliography

Murakami, K., Sasaki, S., Takahashi, T., Hayabuchi, H., Ohki, K., Suzuki, J., et al. (2008, June 28). Dietary glycemic index is associated with decreased premenstrual symptoms in young Japanese women. National Center for Biotechnology Information. Retrieved April 25, 2014, from http://www.ncbi.nlm.nih.gov/pubmed/18359609

Ruusunen, A. (n.d.). Diet and Depression: An Epidemiological Study. Food and Behavior Research. Retrieved April 25, 2014, from http://www.fabresearch.org/viewItem.php?id=7477&listId=5376&c ategoryId=222&navPageId=1204

This study suggests that the intake of dietary glycemic index (carbohydrates)can decrease symptoms associated with premenstrual syndrome. This is a scientific study and therefore is considered a reliable source.

This study suggests that a diet rich in vegetables, fruits, berries, wholegrains, poultry, fish and low-fat cheese, may be protective against depression. This is a scientific study and therefore should be considered a reliable source.

Annotated Bibliography

Ruusunn, A. (n.d.). How does lifestyle intervention affect depressive symptoms? Results from the Finnish Diabetes Prevention Study. Food and Behavior Research. Retrieved April 25, 2014, from

Putri, W., Wan Dali, E., Razif Shahril, M., & Lin Lua, P. (2014, January June). Outcomes on Psycholosocial Factors and Nutrition-Related Quality of Life: Evaluation of a 10-week nutrition education intervention in university students. ASEAN Journal of Psychiatry, 15(1), 39-53.

This study suggests that successful reduction of body weight was associated with the greater reduction of depressive symptoms. This is a scientific study and therefore should be considered a reliable source.

This study suggests that nutrition education can have a positive impact on social elements among university undergraduates. This is a peer reviewed, scientific study and therefore should be considered a reliable source.

References

America's State of Mind. (n.d.). Medco. Retrieved April 24, 2014, from http://apps.who.int/medicinedocs/document s/s19032en/s19032en.pdf Bauer, J. (n.d.). Joy Bauer Official Site Nutrition and Weight-Loss Expertise You Can Trust. 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 ADHD and stimulant drugs. Cambridge, Mass.: Perseus Pub..

References

Davis, J. (2004, September 7). Drug vs. Talk Therapy for Depression. WebMD. Retrieved April 25, 2014, from http://www.webmd.com/depression/news/20040907/drug-vs-talktherapy-for-depression Feature, E. (2011, May 25). Foods to Help You Feel Better. WebMD. Retrieved April 25, 2014, from http://www.webmd.com/depression/features/foods-feel-better Food and Mood: How Diet Affects Depression (Mental Health Guru). (2010, October 4). YouTube. Retrieved April 25, 2014, from http://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-forpsychiatric-drugs.html?_r=1&

References

Groenendijk, C. (n.d.). AntidepressantsFacts: The BioChemical Imbalance Theory/Myth. AntidepressantsFacts: The Bio-Chemical Imbalance Theory/Myth. Retrieved April 25, 2014, from http://www.antidepressantsfacts.com/BiochemicalImbalance.htm Jonas, B. S., Qiuping, G., & Albertorio-Diaz, J. R. (2013, December 2). Psychotropic Medication Use Among Adolescents: United States, 20052010. Centers for Disease 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, from http://www.fda.gov/Drugs/DrugSafety/ucm085729.htm

References

Merrill, R., Taylor, P., & Aldana, S. (2008, April 24). Coronary Health Improvement Project (CHIP) is associated with improved nutrient intake and decreased depression. National Center for Biotechnology Information. Retrieved April 25, 2014, from http://www.ncbi.nlm.nih.gov/pubmed/18296026 Murakami, K., Sasaki, S., Takahashi, T., Hayabuchi, H., Ohki, K., Suzuki, J., et al. (2008, June 28). Dietary glycemic index is associated with decreased premenstrual symptoms in young Japanese women. National Center for Biotechnology Information. Retrieved April 25, 2014, from http://www.ncbi.nlm.nih.gov/pubmed/18359609

References

Nutrients Table. (n.d.). Nutrients Table. Retrieved April 25, 2014, from http://www.mentalhealth.org.uk/help-information/mental-health-az/D/nutrientstable/?fb_action_ids=10152184670958725&fb_action_types=og.likes &fb_ref=.U1fb4rOv7qY.like&fb_source=aggregation&fb_aggregatio n_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 a Psychiatric Drug. Psychology Today: Health, Help, Happiness + Find a Therapist. Retrieved April 25, 2014, from http://www.psychologytoday.com/blog/owning-pink/201202/onein-five-americans-takes-psychiatricdrug?fb_action_ids=10152190317073725&fb_action_types=og.likes& fb_source=aggregation&fb_aggregation_id=288381481237582

References

Ruusunen, A. (n.d.). Diet and Depression: An Epidemiological Study. Food and Behavior Research. Retrieved April 25, 2014, from http://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 Diabetes Prevention Study. Food and Behavior Research. Retrieved April 25, 2014, from http://www.fabresearch.org/viewItem.php?id=7550 Sansone, R., & Sansone, L. (n.d.). SSRI-Induced Indifference. National Center for Biotechnology Information. Retrieved April 25, 2014, from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989833/

References

Short-term Intensive Treatment Not Likely to Improve Longterm Outcomes for Children with ADHD. (2009, March 26). National Institute of Mental Health. Retrieved April 25, 2014, from http://www.nimh.nih.gov/news/sciencenews/2009/short-term-intensive-treatment-not-likely-toimprove-long-term-outcomes-for-children-with-adhd.shtml Smith, B. L. (n.d.). Inappropriate prescribing. American Psychological Association. Retrieved April 24, 2014, from https://www.apa.org/monitor/2012/06/prescribing.aspx The Nutrition Source. (n.d.). The Nutrition Source. Retrieved April 24, 2014, from http://www.hsph.harvard.edu/nutritionsource/ APA formatting by BibMe.org.