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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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Hold the Fries! Fried Foods Increase the Risk of MULTIPLE Chronic Diseases, Lead to Deadly Heart Disease

AHA Publisher — Thu, 27 May 2021 07:00:53 +0000

Lori Alton via NaturalHealth365 – Whether served as buckets of fried chicken, piles of French fries, bags of potato chips, or platters of breaded fish and shrimp, there’s no denying that fried foods have a prominent place in the diets of many Americans. But a new 2021 meta-analysis published in Heart may make fried foods seem a little less palatable – by linking them with an increased risk of life-threatening chronic diseases. The CDC reports that about 655,000 Americans lose their lives to heart disease every year. Nutritionists have long identified the Standard American Diet – low in fruits, vegetables, and fiber and high in unhealthy fats, refined carbs, and sugar – as a major contributor to this grim toll. (It’s fitting that this destructive diet is abbreviated as SAD.) The new review goes a step further, evaluating the specific effects of fried foods on heart health – and on the incidence of heart attack and stroke. The jaw-dropping results may make you think twice about ordering that double serving of fries. Multiple Studies Confirm the Link Between Fried Foods and Cardiovascular Disease Researchers evaluated data from 17 different studies spanning 9.5 years and involving 754,873 participants to conduct the review. The team found that the group with the highest intake of fried foods increased their risk of major cardiovascular events by 28 percent and their risk of coronary heart disease by 22 percent. The most eye-opening increase was in the risk of heart failure, which rose by an alarming 37 percent. Heart failure – which occurs when the heart can’t pump enough blood to meet the body’s needs – features a notoriously poor five-year survival rate. Earlier studies also pointed to the ill effects of fried food. In a 2019 study of 155,000 military veterans published in Clinical Nutrition, the researchers noted that eating fried foods one to three times a week raised the risk of heart attack and stroke by 7 percent (compared to consuming these foods less than once a week). Eating fried food daily – reported by about 5 percent of the participants – caused the risk of these major cardiovascular events to soar 14 percent higher. Nutritional NIGHTMARE: Levels of Toxic Fat and Calories Skyrocket in Fried Foods Fried foods, which lose water and absorb fat in the cooking process, are much higher in calories and fat than their baked counterparts. For example, a 3.5-ounce serving of baked potatoes contains under 100 calories – and zero grams of fat. But, the calories in a 3.5-ounce serving of French-fried potatoes clock in at a hefty 319 – while fat content swells to a stunning 17 grams. Clearly, fried foods can contribute to obesity, which is a primary risk factor for heart disease. And, fried foods don’t do your heart any favors when it comes to lipid profiles, either. Studies have suggested that they decrease levels of beneficial HDL cholesterol – while increasing blood pressure, to boot. Fried foods from fast food and chain restaurants can be particularly problematic. Experts say they are a source of unhealthy “trans fats,” generated from the hydrogenated vegetable oils restaurants use for frying. These fats are difficult for the body to break down and are linked to heart disease, cancer, obesity, and type 2 diabetes. Re-using oil is particularly harmful, as the trans fats increase every time the oil is heated. Finally, fried fast food tends to be loaded with sodium and is often served with sugar-laden drinks – thereby forming the very definition of a “nutritional disaster.” Good News: The Mediterranean Diet Is Linked with Longevity and Improved Heart Health In addition to avoiding processed, fried, fast foods and junk foods, you can promote heart health with the Mediterranean diet. This healthy way of eating features generous amounts of fruits, vegetables, and whole grains, a moderate to high intake of fish, a low intake of saturated fats (such as butter), and a high intake of healthy monounsaturated fats from olive oil, avocados, and nuts. Dairy products and meat are consumed in relatively low amounts. Some proponents of the diet recommend very modest consumption of red wine with meals. Multiple studies have attested to the ability of the Mediterranean diet to help prevent chronic diseases. In fact, a University of Athens Medical School study of 74,607 European adults over age 60 showed that the Mediterranean diet could prolong life, with participants adhering most consistently to the diet living up to 14 percent longer than those who did not follow it closely. Word to the Wise: Watch Out for “Unidentified Frying Objects” According to Dr. Eugenia Gianos, director of Women’s Heart Health at Lenox Hill Hospital in New York City, people often associate fried foods with crispy breading and batters. Yet, some fried foods – think chicken wings, potato chips, or doughnuts – don’t have external breading. Still, like fried foods, they have the same negative health impact. Does the research mean that you should ban fried foods from your diet in the interests of heart health? Or is it still permissible to enjoy a few golden French fries? Registered dietitian Dana Angelo White, an associate professor at Quinnipiac College in Hamden, Conn., puts it this way. “Eating small amounts … (of fried food) isn’t the end of the world,” Dr. Gianos commented. “But,” she added, “the more you eat of fried foods, the worse it is for you.” Maybe it’s time to start bypassing harmful frying with baking, steaming, grilling, roasting, or broiling. Your heart will thank you! Sources for this article include: ScienceDaily.com BritishMedicalJournal.com BBC.Co.uk CDC.gov Healthline.com To read the original article click here. For more articles from NaturalHealth365 click here.

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WRONG Idea: Eating Healthy “Most of the Time” for Brain Health, New Study Warns

AHA Publisher — Fri, 22 Jan 2021 08:00:10 +0000

Joy Jensen via NaturalHealth365 – Many people try to follow a healthy diet like the Mediterranean diet. However, sometimes temptations win, and it’s easy to indulge in unhealthy foods, despite eating well most of the time. Unfortunately, new research shows there’s bad news about having “cheat days.” Scientists have looked closely at the Mediterranean diet and the health benefits it offers, but they have never dug into what happens when unhealthy foods are included in a mostly healthy diet. In a new study published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association, researchers from Rush University Medical Center set out to uncover answers, and what they found was quite enlightening and disturbing! The More You “Cheat,” the Fewer Benefits Healthy Eating Offers to Your Brain, Study Reveals Following the Mediterranean diet – or another diet that emphasizes whole grains, fish, fruit, vegetables, and healthy fats, positively affects health. However, when you cheat on your diet, combining it with unhealthy options like processed meats, fried foods, refined grains, sweets, and red meat, the benefits of your normal healthy diet seem to be diminished. Since the Mediterranean diet has been linked to lower rates of cognitive decline in aging adults, researchers conducted an observational study on 5,001 aging adults in Chicago. These individuals were all a part of the Chicago Health and Aging Project, which evaluated cognitive health in older adults between 1993 and 2012. Participants in the study filled out questionnaires every three years, tested their memory and processing skills, and then weighed in on the foods they consumed. Rush researchers analyzed how closely these participants stuck with the Mediterranean diet, as well as how often they ate foods from the Western diet like sweets, fried foods, pizza, full-fat dairy, red meats, and refined grains. They discovered that when study participants added more Western foods, the Mediterranean diet had minimal effect against cognitive decline. Try Your Best to Stick to Your Diet to Reap MULTIPLE Other Health Benefits Along with showing the dangers of cheating on your diet, this recent study also complements additional studies on the Mediterranean diet showing that it reduces the risk of heart disease, stroke, diabetes, and some types of cancer. Some research even shows that sticking with a Mediterranean diet lowers the risk of premature death by as much as 30 percent. The bottom line: the more we eat healthy foods like fruits, whole grains, healthy fats, vegetables, and fish, the better it is for the body and brain. Many studies show that eating processed whole grains, fried foods, and processed meats are associated with cognitive decline, inflammation, and other negative health consequences. While it doesn’t mean you can never indulge, the key to better health is to avoid cheating as much as possible, sticking to the healthy foods that nourish your body and promote overall health. Sources for this article include: MedicalXpress.com, NaturalHealth365.com, NaturalHealth365.com To read the original article click here. For more articles from NaturalHealth365 click here.

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