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Nutrition of Mental Health

The Nutrition of MENTAL HEALTH "Mental health is an integral part of health; indeed, there is no health without mental health." (World Health Organization, 2010) MENTAL HEALTH BACKGROUND The 2nd leading cmese of disability worldwide by 2020 is estimated to be depression. 2-3% 5-9% 5% 5-12% 22% 10-25% II of men have a lifetime risk for MDD II of men are suffering from a MDD at any given time I of women have a litetime risk for Major Depressive Disorder (MDD) I of women are suffering from of people will have a generalized anxiety disorder in their lifetime of adolescents, aged 13 to 18, had already experionced a clinically significant mental health problem a MDD at any given time $240 million The brain makes up only 2% of the human body's weight but accounts for at least 1985 2012 annual cost of antidepressants S12 billion 25% of its metabolic demands. BRAIN AND GUT LINK Like your brain, the gut has its own nervous system, which sends information to the brain via the vagus nerve. 30% 50% 11% reduction in the risk for major depression, dysthymia, and anrodety disorders by women who regularly consumed a whole diet consisting of vegetables, fruit, whole grains and high-quality meat and fish increased likelihood of depression in women who regularly consumed a diet high in refined or processed foods and saturated fats higher likelihood of good functional health by eating two more servings of fruits and vegetables a day FOODS TO FIGHT AGING AND HELP MEMORY Folic Acid and Vitamin B12 Selenium Pairing a food rich in folic acid (folate) and another rich in vitamin B12 helps to prevent disorders of the central nervous system, mood disorders, and dementias. A mineral that helps to reduce oxidative stress in the brain associated with some cases of mild to moderate depression in the elderly population. Sources of Sources of Selenium Folic Acid Vitamin B12 Oatmeal Greens Meats Lean meat (pork, beet, chicken, turkey) Beans Poultry Whole-grain bread Fish Low-fat dairy foods a n Dairy a i Nuts & seeds (esp. Brazil nuts) Brown rice 25% lower blood folate levels has Beans & legumes been recorded in patients with depression. Seafood (oysters, clams, crab, sardines, fish) Antioxidants Help prevent damage and deterioration to brain cells with these foods: Spices Dark berries, citrus, and tomatoes fight the negative effects of freo radicals on cells in the brain cumin cinnamon - turmeric - garlic powder chili powder -.. 5 different colored fruits and veggies each day to get a variety Protect Memory with Flavonoids Can help keep your memory sharp and are found in: Tea (recommended S teacups per day) Brightly Colored Berries Citrus Black, green, and oolong Blueberrios, blackberries, & raspberries Grapefruits, oranges, and lemons are full of valuable antioxidants too EAT TO BEAT ANXIETY AND DEPRESSION Whole Grains (Complex Carbohydrates) Types of Whole Grains Whole-grain bread Brown/Wild rice Whole-grain pasta Beans Complex carbr: Release glucose slowly, helping us feel full lornger and providing a steady source of fuel for the brain and body Primary source of energy for the brain is glucose from carbohydrates Release serotonin, a mood boosting neurotransmitter Bulgar Soy Quinoa Dats Selenium: A mineral that helpe to reduce oxidative stress in the brain essociated with some cases of mild to moderate depression in the elderly population Lean Proteins Types of Lean Proteins Beans Fish Second most abundant subutance in the body (behind carbe) Chicken Turkey Amino acid tryptophan (building block of protein) can help boost mood and reduce irritability Eggs Tyrosine and other amino acids may help relieve stress, promote tranquiity or restfulness, and interact with serotonin in the brain to improve feelings of contentment Wild Cold Water Fish Types of Wild Cold Water Fish Herring Seaweed High in omega-3 fatty acids, may reduce symptoms of depression, elinkally defined mood wings such as postpartum depression, schizophrenia, and attention deficit hyperactivity disorder (ADHD) Mackerel Trout Salmon Tuna Sardines Omega-3e have an effect on the production of neurotransmitters (brain chemicals responaible for moodr) inclading dopamine and serotontin Support synapses in the brain to boost learning and memory Leafy Greens Types of Leafy Greens Beets Romalne High in folik acid and other B vitamine, which can reduce systems of depression, fatigue, and insomnia Broccol Spinach Lentils Turnip Also high in selentum (see above) Mustard Greens Dairy and Active Cultures Types of Dairy Milk Cheese Rich in cakium, vitamin D, whey protein, which help reduce fatiguar, repair cell damage, stabilize mood, and promote feelings of well-being Fermented foods with active cultures contain probiotic (healthy bacteria) which have shown in studies to reduce arcxiety and stress hormones and Types of Active Cultures Kefir Tempeh Kimchi Yogurt effect the neurotransmitter GABA Pickled Veggles certain kinds Multi-vitamins Deficiencies can cause or aggravate many neurological problems and some mental ilnesses Magnestum and B-12 vitamins can be particularly helpful in reducing symptoms of depression Chocolate Small amounts of dark chocolate can affect the levels of brain endorphins feel-good chemicals produced by the body Reduce Stress Exercise Increases concentrations of norepinephrine, a chemikal that can moderate the brain's responses to stress. Be More Productive Research shows that workers who take time for exercise on a regular basis are more produc tive and have more energy than their more sedentary peers. Boost happy Chemicals Exercise releases endorphins, which create feelings of happt ness and euphoria. Studies have shown that exercise can even alleviate symptoms among the cinically depressed. Increase Relaxation For some, a moderate workout can be the equivalent of a sleeping pil, even for people with insomnla. Improve Self-Confidence On a very basik level, phystcal fitness can boost self-esteem and improve positive self-image. Exercise and Sharpen Memory Regular physical activity boosts memory and the ability to learn new things by increasing production of cells in the hippocampus responsible for memory and learming. Mental Health Enjoy the Great Outdoors Vitamin Dacquired from soaking ap the sun (while wwaring sunscreen, of coursel) can lessen the Bkalihood of experiencing depressive symptoms. Boost Brainpower Varlous studies have shown that cardiovascular Prevent Cognitive Decline Diet and exercise can help shore ap the brain against cognitive decline that begins after age 45. Working out, especially between age 25 and 45, boosts the chemi- als in the brain that sport and prevent degeneration of the hippo- campus, an important part of the brain for memory and learning. exercise can create new brain cells (aka neurogene sis) and improve overall brain performance. Alleviate Anxiety The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. www.bestmastersincounseling.com Sources Am pychlagytaday.comlagreal healing20e/ healy get yds feale imprenemntalea A medcpe.cm/virwertide7SIE ketwwdistitiens.Dietitiene Virwe Hedh Care SytemMeratal Mothmp www.mentallealhcm ket .mdp.cm/viewartile e lamcreescienmagergereermagainayreri a A h.cem/Maintain Mental laah i F ky/welmdm/leprenienfeaturea/foods feal-betternge rticle2002 2eadalASITae uingtopeto/201 // meatal hee dtseercie 2see e ketpvebbufm triniandepresion Created by: oBizMedia.com

Nutrition of Mental Health

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How you eat affects how you feel. Look at the data to see how and what you eat can affect depression, wellness and your overall well-being.

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