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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
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
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.
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
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
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.
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.
30.
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
33.
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.
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.
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.
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
52.
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
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
Few people are aware of the connection between nutrition and depression while they easily understand the connection between nutritional deficiencies and physical illness.
A medium serving on this assessment was considered to be 1 small bar or 1 ounce (28 g) of chocolate candy.
Foods rich in high quality protein include meats, milk and other dairy products, and eggs.
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.
1951 to 2014
In studies using animals have shown that exercise
increases the number of dopamine receptors in the
brain.
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.
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.
In cases where the food input was limited, they showed
similar signs of abstinence symptoms (tremors, fever
and aggression)
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.
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.
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.