Food & Your Mood Nutritional Psychology The Interplay between Nutrition, Mood, Brain, - PowerPoint Presentation

Food & Your Mood Nutritional PsychologyThe Interplay between Nutrition, Mood, Brain, and Behavior

Learn to use food to your advantageCreate a positive influence on your own brain chemistry Live an energized lifestyleGoals for Today’s Talk

Mental Health Statistics Depression: 6.7% of Americans have major depression and 1 in 10 Americans take antidepressants Anxiety: 18.1% of Americans have anxiety disorders

Standard American Diet (SAD) Image courtesy of digitalart / FreeDigitalPhotos.net

S.A.D. & Processed Foods 320,000 processed foods in market with 10,000 “new” processed foods per year introduced Technology made possible to manipulate 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

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

Western Diets vs. Traditional Diets

Western Diets vs. Traditional Diets

Nutrition, Inflammation, & Depression

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. DopamineSerotoninEndorphins Choline (precursor to acetylcholine) How Does Food Affect Our Brain?

A mood regulatorSSRI’s increase amount of serotonin that is available Found in digestive tract, blood platelets, central nervous system.Helps produce a sense of calmnessHelps decrease pain and appetiteLow levels can increase aggression/irritability. Serotonin

Amino Acids ->Neurotransmitters Tyrosene Tryptophan Catecholamine Dopamine, Norepinephrine , Epinephrine Serotonin

Released or produced by carbohydratesCarbs stimulate insulin -> decreased blood levels of amino acids except tryptophan (usually competes with other amino acids) ->tryptophan has more bioavailability -> increased serotonin. Serotonin

Serotonin and Diet A TRP TRP TRP Result = Serotonin Note: this is NOT a good method to use to stabilize mood

Serotonin Synthesis Fe 2+ , O 2 , + Vit C & B12

Serotonin is often lower in winter monthsSeasonal Affective Disorder (S.A.D.) Part of reason may be that Vitamin D increases Serotonin levelsSunlight helps body synthesize Vitamin D. In winter we go out less, wear more clothes, and therefore, get less sunlight. Serotonin & Vitamin D

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 Dopamine

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

A precursor to the neurotransmitter Acetylcholine. Acetylcholine is very important in memory.Alzheimer’s Disease: enzyme acetylcholinesterase breaks down acetylcholine. Aricept = acetylcholinesterase inhibitorAcetylcholine very important in memory and concentration. Choline

Part of the B vitamin complex Found in:EggsSoyWheat germBroccoliCabbage Cauliflower Chicken Beef Veal Liver Choline

Fluctuations in Blood Sugar can lead to fluctuations in Mood. Blood Sugar

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

Sugar, Mental Health, & Cognition

Sugar, Mental Health, & Cognition

Sugar Isn’t Just E mpty C alories… 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 Metabolic syndrome in the brain Increased inflammation Dental diseaseLiver disease

Eat to Stabilize the Blood Sugar-Adrenal Axis: High Blood Sugar Range Stable Blood Sugar Range Low Blood Sugar Range

Can not be manufactured by the body.Brain is more than 60% fat. Found in oily fish, nut oils, avocados, flax seeds, walnutsMay help to reduce depression (protects against it)Helps to reduce inflammationHelps reduce heart disease Omega 3 Fatty Acids

Freeman, et al (2006), J Clinical Psychiatry 67:12. Omega-3 Fatty Acids

Endo = Endogenous (made in the body)Orphins = MorphineProduce a positive mood state Lower sensitivity to painHelp relieve stress & depression Endorphins

ExerciseBody 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!). Endorphins

Other Nutritional Factors & Mental Health

Other Nutritional Factors & Mental Health Freeman, et al (2006), J Clinical Psychiatry 67:12.

Conclusion Nutrition and Psychology Are linked 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

Macro- and micronutrients are essential for cellular function, including brain cell function Without consuming right amount of nutrients – the cell cannot functionResults in signs and symptoms of physical disease and mental health disorders The production of neurotransmitters does not happen in a vacuum We want to eat a balanced array of foods 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

What Diet is optimal for brain health and mental health?

Macronutrient Mood Therapy Out with the Bad; In with the Good 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

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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