Maricopa County Department of Public Health Office of School Health and Wellness Initiatives Agenda Learn to use food to your advantage Ways Food Can Affect Your Mood Live an energized lifestyle ID: 931756
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Slide1
Food & Mood
Taylor Aasand, MPH, RDN
Maricopa County Department of Public Health
Office of School Health and Wellness Initiatives
Slide2Agenda
Learn to use food to your advantage
Ways Food Can Affect Your Mood
Live an energized lifestyle
Slide3Slide4Mental 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
Slide5American Diet
Image courtesy of
digitalart
/ FreeDigitalPhotos.net
Slide6Slide7“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
Slide8Dietary 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
Slide9Western Diets vs. Traditional Diets
Slide10How 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)
Slide11Serotonin
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.
Slide12Serotonin & 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
Slide13Dopamine
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
Slide14Dopamine
Precursors to dopamine are found in things that have protein in them:
Meat
MilkEggs
Fish
Beans
Tofu
Slide15Blood Sugar
Fluctuations in Blood Sugar can lead to fluctuations in Mood.
Slide16The 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
Slide17Sugar, Mental Health, & Cognition
Slide18High 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
Slide19Omega 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
Slide20Freeman, et al (2006), J Clinical Psychiatry 67:12.
Omega-3 Fatty Acids
Slide21Endorphins
Endo = Endogenous (made in the body)
Orphins
= MorphineProduce a positive mood state
Lower sensitivity to pain
Help relieve stress & depression
Slide22Endorphins
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!).
Slide23Other Nutritional Factors & Mental Health
Slide24Other Nutritional Factors & Mental Health
Freeman, et al (2006), J Clinical Psychiatry 67:12.
Slide25Macro- 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
Slide26What Diet is optimal for brain health and mental health?
Slide27Slide28Conclusion
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
Slide29Macronutrient 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
Slide30This 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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