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The Surprising Link Between These Foods and Depression, Anxiety and Other Mental Health Issues

AHA Publisher — Mon, 18 Jul 2022 07:00:49 +0000

Lorie Johnson via CBN News – Macaroni and cheese, hot fudge sundaes, and other comfort foods have become our go-to fixes during the pandemic to help brighten our days and soothe a lonely night. Unfortunately, what’s in these guilty pleasures can make blue moods and other mental health problems worse, not better, as researchers continue to discover a link between what we eat and how we feel. Mental Health Problems on the Rise The number of Americans seeking help for depression and anxiety skyrocketed 93 percent in 2020 compared to 2019. While some of that can be blamed on the COVID-19 impact, research shows mental illness has steadily increased for years. In fact, 40 million Americans deal with some mental health concern. That’s more than the populations of New York and Florida combined. These disorders make the list of the most common causes of death and disability. Suicide scores as a leading cause of death no matter the age group. Harvard Psychiatrist Uma Naidoo told CBN News, “We need to understand that the silent pandemic going on is one around mental illness – people feeling more depressed, bluer, not sleeping well, feeling extremely stressed and traumatized by everything that’s going on,” she said. It’s the Food Meanwhile, three out of four Americans are either overweight or obese – the highest level ever. As it turns out, there’s a link between the skyrocketing weight gain and the sharp increase in mental health problems, according to Naidoo and a growing number of mental health experts. The same foods that trigger weight gain can also lead to depression, anxiety, and other mental health issues. Dr. Naidoo founded and directs the first hospital-based Nutritional Psychiatry Service in the United States. She is the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital while serving on the faculty at Harvard Medical School. She is the author of the book, This is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More. “The foods that we call comfort foods are actually discomforting for our brain,” she said. As a result, Dr. Naidoo is one of a growing number of psychiatrists and other mental health professionals using healthy foods to treat their patients. “Not that a person shouldn’t see their doctor and take medication if they need it,” she explained, “But we also can start today at the end of our fork by making healthier choices in how we eat.” The Gut-Brain Axis Dr. Naidoo says a healthy brain begins with a healthy gut. “Essentially the gut and brain,” she explained. “Even though they are in different parts of the body, they actually arise from the same cells in the embryo and they divide up and turn into these two organs, and then they remain connected throughout life.” That key connection, the gut-brain axis, is a two-way superhighway sending constant chemical messaging back and forth via the vagus nerve. The chemicals, for better or worse, are determined by the type of bacteria, good or bad, found in the gut. “When we’re feeding those microbes lots of sugary treats, lots of refined sugars, lots of soda, what unfortunately happens is the bad microbes get fed, and when they get fed sugary foods, they overcome the good microbes,” Dr. Naidoo said. Sugar Bad, Vegetables Good Several studies including MRI imaging that shows excessive sugar consumption makes depression and anxiety worse. Dr. Naidoo says processed foods are loaded with sugar, even those that don’t seem sweet. “Unfortunately things like French fries from fast-food restaurants are actually made with added sugar,” she said. “We don’t taste that, but they’re made to be hyper-palatable. So just be aware of hidden sugars.” Believe it or not, many fake sugars are just as bad for the gut or in some cases worse than real sugar. “Several of the artificial sweeteners, unfortunately, can drive anxiety, worsen depression and disrupt those gut microbes,” she said. Dr. Naidoo recommends adding colorful vegetables, like leafy greens to your menu, which contain folate. “Folate, when there’s a low level in the brain, actually can lead to depression,” she said. She advises her patients to load up on antioxidant-rich foods like blueberries and green tea. “We are combating oxidative stress,” she explained, “Which is really good, and much better for our mental well-being.” She tells her psychiatric patients to eat plenty of healthy fats like olive oil, avocados, and things like salmon and walnuts which contain high levels of Omega-3 fats. Not Just Depression and Anxiety Dr. Naidoo believes in addition to relieving depression and anxiety, that this approach can also have a positive impact on Post Traumatic Stress Disorder (PTSD), Obsessive-Compulsive Disorder (OCD), Attention Deficit Hyperactivity Disorder (ADHD), Schizophrenia, Bi-Polar Disorder and other mental health challenges. “It doesn’t exclude the use of medications when needed,” she explained, “but it provides individuals with additional tools in their tool kit to really uplift their mental health.” An added benefit is that a healthy diet can also increase a medication’s effectiveness. In her book, This is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More, Dr. Naidoo lists specific foods that alleviate certain mental health problems. She also provides dozens of recipes that address specific mental health challenges. HERE ARE THREE OF THOSE RECIPES AS FEATURED ON THE 700 CLUB: Hearty Vegetable Soup – Fights Depression This soup has peas for magnesium, broccoli for iron, and sweet potatoes for vitamin A. It is low in saturated fat and high in fiber and antioxidants. Servings: 4 Prep Time: 15 minutes Cooking Time: 30 minutes Ingredients 2 Tablespoons olive oil 1 leek, sliced 1 clove garlic, finely chopped 1 cup fresh or frozen peas 2 cups fresh or frozen broccoli florets 1 sweet potato, unpeeled, cut into 1/2-inch pieces 1 Tablespoon kosher salt, plus more if needed 1 teaspoon black pepper, plus more if needed 1/2 teaspoon dried thyme 1/2 teaspoon dried parsley 4-6 cups hot vegetable stock or filtered water Fresh parsley, chopped (optional) Directions Heat the oil in a cast-iron Dutch oven on medium heat. Add the leek and garlic and sauté for 3-5 minutes, until the leek is soft and almost translucent. Add the peas, broccoli florets, sweet potato, salt, pepper, thyme, and dried parsley and allow to cook, stirring the mixture once or twice for 3-5 minutes. Once the vegetables appear partly cooked, add the vegetable stock. Partially cover, and allow the soup to simmer on medium for about 20 minutes. Season to taste with additional salt and pepper if desired, and garnish with fresh parsley, if desired. Mushroom and Spinach Frittata – Fights Anxiety (gluten-free, dairy-free) This easy-to-make frittata has mushrooms for a vitamin D boost and spinach for magnesium. You could save pieces for lunch for the next 2 days or save for up to 1 month in the freezer. Servings: 6 Prep Time: 10 minutes Cooking Time: 18 minutes Ingredients 5 whole eggs 1 cup almond milk 1/2 teaspoon kosher salt 1/4 teaspoon black pepper 1 1/2 teaspoons dried parsley 1 Tablespoon olive oil 1 cup spinach (fresh or frozen and thawed) 1 cup mushrooms, chopped Directions Preheat the oven to 300 degrees. Line a 9-inch round casserole dish with parchment paper. In a medium bowl whisk the eggs with the milk, salt, pepper and parsley and set aside. Heat the oil in a medium cast-iron pan over medium heat. If using frozen spinach, wrap in cheesecloth (or a clean dish towel or paper towel) and squeeze to remove the excess water. Sauté the spinach and mushrooms in the oil until the mushrooms are lightly brown, about 3 minutes. Allow to cool. Place the cooled mushroom-spinach mixture in the casserole dish. Pour the egg mixture over the vegetables, cover with foil and bake until the eggs are just set, 15-18 minutes. Ovens vary, so make sure the eggs are set before removing the frittata from the oven. Cut into 6 even pieces and serve. Chia Pudding Topped with Nuts and Berries – Fights Trauma (vegetarian, gluten-free, dairy-free) Chia pudding is a great way to start the day and doesn’t require any early-morning prep. Since it has to set in the fridge overnight, you can prepare it the night before and then eat on the go. Servings: 2 Prep Time: 10 minutes Ingredients 1/2 cup organic canned light coconut milk 1/2 teaspoon honey 1/2 teaspoon vanilla extract 1/4 teaspoon ground cinnamon 2 Tablespoons chia seeds Raspberries, blueberries, walnuts or other fruit Directions Pour the coconut milk into a mason jar and stir in the honey, vanilla, and cinnamon. Sprinkle the chia seeds on top. Screw the lid of the mason jar on and shake well so that the seeds mix with the milk. Chill overnight in the fridge. Serve topped with nuts and berries. To read the original article click here.

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Alcohol Consumption Increases Risk of Several Cancers While Coffee Protects Against Liver, Skin Cancer

AHA Publisher — Fri, 13 Aug 2021 07:00:19 +0000

World Cancer Research Fund via News-Medical – Alcohol consumption is a major risk factor for several cancers including head & neck (mouth, pharynx, larynx), oesophageal and bowel cancer – as well as the more widely known links to breast and liver cancer – according to a new study funded by World Cancer Research Fund (WCRF), and published this week in Nature Communications. The study also found increased coffee consumption was associated with a lower risk of developing liver cancer and basal cell carcinoma of the skin. The study looked at data from 860 reviews (meta-analyses) of published studies, which explored the association between food and nutrient intake and the risk of either developing or dying from 11 different cancers. According to NHS Digital, 65% of men and 50% of women in the UK had drunk alcohol in the last week. When alcohol is metabolized, it breaks down into chemicals which can bind to DNA, resulting in mutations which could become cancerous. Alcohol can also increase the levels of the hormones linked to the development of some types of breast cancer. Coffee is one of the most commonly consumed beverages at a global level and it is thought that the beneficial effects of coffee consumption might be due to the antioxidant and anti-inflammatory properties that may protect against diseases triggered by inflammation like cancer. “This umbrella review confirms the evidence we have for alcohol and coffee in relation to cancer. Further research needs to better understand the mechanisms involved in the links between coffee and cancer as well as between alcohol and different cancer subtypes. As always, we continue to encourage limiting alcohol intake as part of our Cancer Prevention Recommendations which include being a healthy weight, being physically active and enjoying a diet rich in wholegrains, vegetables, fruit and pulses.” Dr Giota Mitrou, Director of Research and Innovation, WCRF The authors of the study are calling for more targeted public health policies in order to deter the known major diet related risk factors for cancer, particularly alcohol consumption. To read the original article click here.

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Using Technology During Mealtimes May Decrease Food Intake, Study Finds

AHA Publisher — Sun, 15 Mar 2020 07:00:59 +0000

University of Illinois at Urbana-Champaign, News Bureau via EurekAlert – Being distracted by technology during mealtimes may decrease the amount of food a person eats, nutrition scientists suggest in a new study. CHAMPAIGN, Ill. — When 119 young adults consumed a meal while playing a simple computer game for 15 minutes, they ate significantly less than when they ate the same meal without distractions, said lead author Carli A. Liguori. Liguori conducted the research while earning a master’s degree in food science and human nutrition at the University of Illinois at Urbana-Champaign. The findings were published recently in the Journal of Nutrition. Participants’ food consumption was evaluated on two separate occasions – one day when they played the game while eating and on another day when they ate without distractions. The game, called Rapid Visual Information Processing, tests users’ visual sustained attention and working memory and has been used extensively by researchers in evaluating people for problems such as Alzheimer’s disease and attention-deficit disorder. The game randomly flashes series of digits on the computer screen at the rate of one per second. Participants in the study were instructed to hit the space bar on the keyboard whenever they saw three consecutive odd numbers appear. “It’s fairly simple but distracting enough that you have to really be watching it to make sure that you don’t miss a number and are mentally keeping track,” Liguori said. “That was a big question for us going into this – how do you ensure that the participant is distracted? And the RVIP was a good solution for that.” The participants, who had fasted for 10 hours before each visit, were told to consume as much as they wanted of 10 miniature quiches while they were either playing the game or eating quietly without distractions for 15 minutes. The food was weighed and counted before and after it was given to each person. After a 30-minute rest period, participants completed an exit survey that asked them to recall how many quiches they had been given and the number they had consumed. They also rated how much they enjoyed the meal as well as their feelings of hunger and fullness. Liguori hypothesized that, in keeping with prior research, when people ate while using the computer game they would not only consume more food but would have poorer memory of what they ate and enjoy it less. Instead, she found that participants ate less when they were distracted by the computer game. Moreover, participants’ meal memory – their ability to recall how much they had been served and eaten – was less accurate when they were distracted than when they ate quietly without the game. However, participants’ consumption on their second visit was affected by which activity they had performed during their initial visit. The people who engaged in distracted eating on their first visit ate significantly less than their counterparts who did not experience the distracted eating condition until their second visit. Moreover, when participants who engaged in the distracted eating on their first visit were served the quiches on their next visit, “they behaved as if they were encountering the food for the first time, as evidenced by a lower rate of consumption similar to that of those who began” with the non-distracted meal, according to the study. “It really seemed to matter whether they were in that distracted eating group first,” said Liguori, who is a visiting faculty member in health and physical activity at the University of Pittsburgh. “Something about being distracted on their initial visit really seemed to change the amount they consumed during the nondistracted meal. There may be a potent carryover effect between the mechanism of distraction and the novelty of the food served.” The results suggest that there may be a difference between distracted eating and mindless eating. Although the terms are often used interchangeably, Liguori hypothesized that they may be distinctly different behaviors with nuances that need to be explored. Mindless eating may occur when we eat without intending to do so, Liguori hypothesized. For example, we grab a handful of candy from the jar at the office as we walk by or start snacking on chips because they happen to be in sitting front of us. Conversely, distracted eating may occur when we engage in a secondary activity such as watching TV or answering emails while we are deliberately eating – for example, when we’re eating dinner, she said. Although prior research indicated that people eat more when distracted, Liguori hypothesized that the differing results in her study may have been associated with examining within-person differences – comparing individuals’ consumption under the , rather than comparing individuals’ behavior to that of peers. Or, she said, her findings could have been influenced by factors such as the type of distraction that was used, the type of food served or by using college students as the study population, limiting the diversity in participants’ age, race, food preferences and motivation to regulate their consumption. To read the original article click here.

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