Food & Mood Taylor Aasand, MPH, RDN - PowerPoint Presentation

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Food & Mood

Taylor Aasand, MPH, RDN

Maricopa County Department of Public Health

Office of School Health and Wellness Initiatives

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Agenda

Learn to use food to your advantage

Ways Food Can Affect Your Mood

Live an energized lifestyle

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Mental Health Statistics

Depression: 6.7% of Americans have major depression and 1 in 10 Americans take antidepressants

Depression is the leading cause of disability World Wide

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American Diet

Image courtesy of

digitalart

/ FreeDigitalPhotos.net

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“Processed Foods”

61% of food that Americans buy is labeled as “highly processed”

Technology

manipulates

foods’ sensory properties (e.g., sweeter, saltier, richer)

“There appears to be no set point for the amount of fat or sugar people will eat”

(

Contento

, 2007)

Results

1 in 10 Americans meet basic food group recommendations

By age 9, only 12% have

“good”

diets (same as adults)

People now eat predominantly for pleasure, not nutritive value

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Dietary Intake/Nutrient Depletion Can Imitate Mental Health Disorders

Mental Health Disorders:

Fatigue

Anxiety

Depression

Irritability

Poor mood

Stress Intolerance

Overeating, cravings

Inability to sleep

Neurotransmitter Depletion

Nutrient Depletion:

Fatigue

Anxiety

Depression

Irritability

Poor mood

Stress Intolerance

Overeating, cravings

Inability to sleep

Neurotransmitter Depletion

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Western Diets vs. Traditional Diets

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How Does Food Affect Our Brain?

The foods you eat can effect the chemical composition of your brain because

the nutrients in foods are precursors to neurotransmitters.

Neurotransmitters are chemical messengers that tell our body what to do and how to feel.

Dopamine

Serotonin

Endorphins

Choline (precursor to acetylcholine)

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Serotonin

A mood regulator

SSRI’s increase amount of serotonin that is available

Found in digestive tract, blood platelets, central nervous system.

Helps produce a sense of calmness

Helps decrease pain and appetite

Low levels can increase aggression/irritability.

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Serotonin & Vitamin D

Serotonin is often lower in winter months

Seasonal Affective Disorder (S.A.D.)

Part of reason may be that Vitamin D increases Serotonin levels

Sunlight helps body synthesize Vitamin D. In winter we go out less, wear more clothes, and therefore, get less sunlight

.

Low Levels of Vitamin D are associated with depression and other mood disorders

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Dopamine

High levels improve mood, alertness and ability to cope with stress.

Can improve overall mental health functioning.

Low levels associated with higher levels of depression and other mental health disorders.

Helps reduce pain awareness

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Dopamine

Precursors to dopamine are found in things that have protein in them:

Meat

MilkEggs

Fish

Beans

Tofu

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Blood Sugar

Fluctuations in Blood Sugar can lead to fluctuations in Mood.

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The Progression of U.S. Sugar Consumption

Americans consume over 130 lbs of sugar per year

Infographic

from: http://www.mindbodygreen.com/0-5906/MindBlowing-Sugar-Consumption-Infographic.html

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Sugar, Mental Health, & Cognition

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High Added Sugar Intake….

Increased blood pressure

Increased obesity

Increased cholesterol

Increased triglycerides

Increased cardiovascular disease

Increased insulin resistance

Cancer tumor growth

Increased depression and anxiety

< Memory/hippocampal structure

Reduced learning ability

Dental

decay

Liver disease

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Omega 3 Fatty Acids

Can not be manufactured by the body.

Brain is more than 60% fat.

Found in oily fish, nut oils, avocados, flax seeds, walnuts

May help to reduce depression (protects against it)

Helps to reduce inflammation

Helps reduce heart disease

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Freeman, et al (2006), J Clinical Psychiatry 67:12.

Omega-3 Fatty Acids

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Endorphins

Endo = Endogenous (made in the body)

Orphins

= MorphineProduce a positive mood state

Lower sensitivity to pain

Help relieve stress & depression

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Endorphins

Exercise

Body produces Endorphins with exercise.

Is as good as medication for mood and mild pain for many people.

Have to exercise daily because endorphins break down in the body in about 24 hours.

30 to 45 minutes per day.

Exercise is also good for brain cell regeneration and increasing brain cell connections (cognitive functions). (As is socialization, so exercise with others for even more impact!).

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Other Nutritional Factors & Mental Health

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Other Nutritional Factors & Mental Health

Freeman, et al (2006), J Clinical Psychiatry 67:12.

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Macro- and micronutrients are essential for cellular function, including brain cell function

Without consuming right amount of nutrients – the cell cannot function

Results in signs and symptoms of physical disease and mental health disorders

We want to eat a balanced

diet with

an awareness of the balance of neurotransmitters we are trying to activate in our system.

Diet, Exercise and Stress management are key to good physical and mental health

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What Diet is optimal for brain health and mental health?

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Conclusion

A healthy diet is associated with better mood and less depressive symptoms.

A diet high in refined/processed foods is associated with increased risk of depressive symptoms and lower mood.

Nutritional deficiencies lead to mental health disorders and cognitive impairment

Sugar consumption has deleterious effects on mental, physical, and cognitive health

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Macronutrient Mood

Therapy

Removal of dietary factors associated with mental health symptoms

Sugar and simple carbohydrates

Processed foods

Trans fats

Caffeine

Replace with increased intake of:

Protein

Healthy fat

Vegetables

Complex/high nutrient carbs

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This Presentation was adapted from presentations by:

Amanda Hull, PhD

Integrative Health and Wellness (IHW) Program Director, War Related Illness and Injury Study Center (WRIISC)

Acting Patient Centered Care (PCC) Director, Washington DC VA Medical Center

Nancy Hoffman,

PsyD

Kaiser Permanente Medical Center

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