Dr. Felice Jacka, Principal Research Fellow at Deakin University, Melbourne, Australia, is interviewed by host of the Anxiety Summit, Trudy Scott, Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution.
The Research: Food to prevent and treat anxiety and depression?
- Organizations and collaboration in nutritional psychiatry research and prevention
- Study: Traditional diet lowers the risk of anxiety and depression in women
- The surprising benefits of grass-fed red meat for improved mood
- Food and mental health research in Norway, Japan, UK and Spain, across all ages and socioeconomic levels
- Ongoing research on diet to prevent depression and future research on the gut
These are the two organizations we talked about:
Dr Jacka said she “initiated this society at the end of 2012 really in recognition of the need to get people collaborating and working together and creating those synergies to push this field forward”
Here are some great gems from our interview:
we take the point that prevention is better than cure
there is no mental health without physical health
treating the whole person- their physical health as well as their mental health – is critical
We’ve now seen data from right around the world right across every continent and across age ranges, showing that diet really does matter to the prevalence and incidence of depression and anxiety.
Study: Association of Western and Traditional Diets with Depression and Anxiety in Women
We discussed the results of her Ph.D. paper that was published in the American Journal of Psychiatry in 2010: “Association of Western and Traditional Diets with Depression and Anxiety in Women.”
This study was published on the front cover of the journal with a big editorial and was nominated the most important study of 2010 in psychiatry research. It was considered really huge news in psychiatry.
a “traditional” dietary pattern characterized by vegetables, fruit, meat, fish, and whole grains was associated with lower odds for major depression or dysthymia and for anxiety disorders. A “western” diet of processed or fried foods, refined grains, sugary products, and beer was associated with a higher odds of mood disorders
We discussed the connection between red meat and mental health especially in women.
Dr. Jacka shared this: “One of the hypotheses that I had during the Ph.D. was that increased intake of animal foods would be toxic” and “would be associated with more mental disorders.”
This did not turn out to be the case. “In our study, out of every single dietary food grouping that I looked at including vegetables, fruits, salads, beans, etc the strongest correlate of mental health was red meat intake,” grass-fed red meat of course.
“Consistently, women who have less than the recommended intake of red meat seem to be in an increased risk for common mental disorders” (like anxiety and depression) “and bipolar disorder.
Women only need a small amount (a palm-sized serving) three or four times a week.
These are pretty profound results, especially in this day and age where people are being cautioned to eat no red meat or to eat less. I encourage all my clients to eat red meat, grass-fed of course. It’s a wonderful source of amino acids, zinc, iron and omega-3 fatty acids – all important for depression and anxiety.
The first randomized controlled trial
Dr. Jacka is looking for participants for the first randomized controlled trial looking at diet as a therapeutic approach for depression. They are seeking the following study participants: those with major depression, who are over 18, with no dietary restrictions and who live in Melbourne.
There is additional information on the Diet Depression Study page.
UPDATE March 2017:
Here is the outcome of the study: SMILES diet depression trial: reduced depression and anxiety
It’s the first randomized controlled diet depression study and ONE THIRD of the dietary intervention group saw improvements in their depression symptoms. This was just diet alone and switching from processed/junk food to real food with no specific dietary restrictions.
With regards to quality animal protein, it did include fish (at least 2 per week); lean red meats (3–4 per week), chicken (2–3 per week) and eggs (up to 6 per week).
International Society page is not loading currently.
Also, none of the replays have any sound, no matter what I do. Is it possible to create an i-tunes version of replays? That is what one other online conference did to resolve no sound replays.
Hi CK
It is working on my end – please try the direct link http://www.isnpr.org/
I’m sorry you’re having trouble with the replays. Everything is working on our end and we just don’t have the bandwidth to create i-tunes version.
The replay is being delivered by a service called Instant Teleseminar, that’s very user-friendly and known to be reliable. If you have problems with the play buttons, InstantTeleseminar suggests the following:
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Thanks
Trudy
The research Dr. Jacka is doing is going to confirm what everyone over 60 has seen take place in our society, here in Canada – people were much more stable and secure when eating range fed beef and often home grown vegetables was the norm.
One did not see the raging and other social problems to the extent it is now, but the thing I recall was that women were happy! They sang around the house, they smiled when they saw you, they were secure and had good heads on their shoulders. I don’t see that as much today.
I worked in a large Daycare Centre as an Early Childhood Educator, and saw a huge difference in children’s moods and behaviours after removing sugary snacks from their lunches sent from home. Not only were the colds and flus lessened, but the children’s behaviour improved so much, we were able to take them on longer outings without incident. However, the food quality was low despite the sugar restrictions, with no one eating a traditional diet, so no one compared to the way we elders felt as children – very secure.
Jeanne
Thanks for sharing this lovely blast from the past! Isn’t crazy that we need research to confirm what we already know! As I always say, eat like our grandparents! they were smart and we’ve lost our way.
I know Dr. Jacka’s research and other studies on the food mood connection will get us back on track! That together with all the nutritionists, health coaches and integrative practitioners
Trudy
Hi. My psychiatric colleague shared this article with me, having listened to this summit through her attunement with functional medicine. While I love the topic, I have to speak for those who eat a non-meat diet. As a cross-cultural neuropsychologist, I say, Let’s eat red meat except when we don’t. The meat-based dietary recommendation overlooks many segments of societies who have never or rarely eaten red meat out of spiritual, cultural, access restriction, or even alternative dietary mandates. It overlooks all those who have chosen alternative diets out of sensitivities towards animals and/or the changing needs of keeping our earth green. It overlooks a popular sensitivity capitalized on by the “forks over knives” movement, which may have equivalent validity. It quite possibly is a Both/And set of research scenarios. It’s a bold research assertion, which may have a chicken or the egg causal issue in the conclusion that red meat increases the risk of mental health disorders if other genetic and lifestyle factors were not addressed.
When we are busy making correlative assertions, we also need to be busy making alternative recommendations; honoring the percentage of the variance that suggests other factors are associated with the food mood connection. In my culture, the end tag line might be something like: Further studies are needed to explore the food mood connection in groups that honor non-meat based traditions of eating for wellbeing. Populations who are not reliant on meat and who thrive, demonstrate the greatest bioflexibility, which is so necessary in our changing bioscape. What can we learn from those who thrive without meat and affective distress? That’s very interesting to me.
Hi Julia
I really appreciate this perspective and I have compassion for non meat eaters who do so for moral reasons. I was once one of those and you not have convinced me to eat red meat.
However, clinically we see mood improvements in women who include grass-fed read meat in their diets.
I just see my clients do so much better with red meat and so I always try and encourage them to eat it.
Julia Ross said this too https://www.everywomanover29.com/blog/anxiety-summit-eliminating-anxiety-amino-acid-therapy-and-adrenal-balancing/
and so did Dr. Kelly Brogan https://www.everywomanover29.com/blog/anxiety-summit-misunderstood-and-mistreated-reinventing-psychiatry/
There is also other research supporting the grass-fed read meat mood connection:
This paper was published in Nutrition in 2012: A moderate-sodium DASH-type diet improves mood in postmenopausal women. They found that: “In addition to the health benefits of a moderate-sodium Dietary Approaches to Stop Hypertension diet on blood pressure and bone health, this diet had a positive effect on improving mood in postmenopausal women.” “In addition, red meat consumption (a component of the [vitality diet]) was associated with a decrease in depression
http://www.ncbi.nlm.nih.gov/pubmed/22480799
This 2007 paper: How does the health and well-being of young Australian vegetarian and semi-vegetarian women compare with non-vegetarians? Found that “Semi-vegetarians and vegetarians had poorer mental health, with 21-22% reporting depression compared with 15% of non-vegetarians. Low iron levels and menstrual symptoms were also more common in both vegetarian groups.”
http://www.ncbi.nlm.nih.gov/pubmed/17411462
This is very interesting to me too: What can we learn from those who thrive without meat and affective distress? Do you perhaps have some information or stats? I think I’ll go back to Weston A. Price and see if he talks about mood when folks were not eating a traditional diet.
Right now I am advocating this way of eating as an alternative to the junk food diet we see in Western cultures and don’t suggest that all cultures should eat this way.
I look forward to the outcome of Dr Jacka’s new diet depression study
Thanks
Trudy
I am a bit confused, I have listened to many of these speakers but I am not sure how to implement some of these protocols. Should I ask my GP to test me for pyrolles, B6, seratonin, gaba, selenium, vit E, glutathione, zinc, ferritin, gluten sensitivity, cortisol? I am struggling with anxiety again after removal of 1/2 my thyroid due to nodules. I have to take tirosint daily and my psychiatrist has me on lamictal, 50 mg. My endocrinologist refuses to test me for any thing other that TSH and T4, my gyno tested me and I had high testosterone and low estrogen, How do I take all this into consideration when trying these suggestions?
Hi Edie
Unless your GP is a functional medicine or integrative medicine doctor it’s possible he/she won’t know what any of this is about and won’t be able/willing to do any testing except basic blood work. If he/she is open I would share this summit info and my book The Antianxiety Food Solution (which has all the research).
If this doesn’t work then you’ll need to find someone to work with: a functional medicine or integrative medicine doctor, a naturopath, a nutritionist etc
You’ll want to find an endocrinologist who is willing to test free T3 and Free t4, and the 2 antibodies OR share information and ask for these tests. You may need to find an integrative gyno or again try to educate yours.
You are now informed and empowered to get answers and need health care providers that support your quest for optimal health.
Trudy
Trudy this topic is really important to talk about. Too many people mistake depression for unhappiness or lack of responsibility. I’m saddened to read the posts of people reacting to Anna’s difficulties. Thank you for being that additional and Informed voice. I’m bookmarking your page. Well done Trudy
Thanks for such wise words Denise: “Too many people mistake depression for unhappiness or lack of responsibility”
All debates about foods are not relevant if we talk about public. Every person is different and has different requirements for food and lifestyle. Ayurveda helps to understand that and correct imbalances that lead to diseases.
In the past, I was eating a lot of meats and vegetables with no carbs because of Candida infection, carbohydrate intolerance and multiple allergies, hypoglycemia, etc. All of these problems started from weak immune system, toxicity from mercury fillings, root canals and nickel crowns. However, in my case eating too much heavy food wasn`t best thing. Heavy food can cause indigestion, toxins, and even diabetes as well as too salty, too sour, not only sweet food. Ayurveda put perfect digestion first. Also, I learned that the key is disconnection of mind and body that cause imbalances in our physiology.
Hi Lisa
You’re so right – every person is different and has different requirements for food and lifestyle. The message is that we need to be eating quality real whole food and according to our own unique needs and what may be going on at the time (such as candida or digestive issues or toxin exposure). I do find most people with mood problems do better with animal protein.
I love Ayurveda BTW
Trudy