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depression

Eat fish and prevent anxiety, depression, inflammation and insulin resistance

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Stuffed salmon

How much wild fish is in your diet? Are you eating wild salmon or sardines two or three times a week? If you’re not, there are plenty of good reasons to start doing so!

Research shows “the likelihood of having depressive symptoms was significantly higher among infrequent fish consumers than among frequent consumers”

A 2011 study supports omega-3 consumption for mood disorders.

“DHA modulates some of the same genes targeted by current psychotropic medications, as well as increases myelin-related gene expression. Myelin-related gene expression decrease is a common, if nonspecific, denominator of neuropsychiatric disorders. In conclusion, our work supports the potential utility of omega-3 fatty acids, specifically DHA, for a spectrum of psychiatric disorders such as stress disorders, bipolar disorder, alcoholism and beyond.”

A 2012 animal study shows that sardines lower insulin resistance and has other wonderful health benefits.

“these results support the beneficial effect of sardine protein in fructose-induced metabolic syndrome on such variables as hyperglycemia, insulin resistance, hyperlipidemia and oxidative and inflammatory status, suggesting the possible use of sardine protein as a protective strategy against insulin resistance and related situations.”

I grew up in South Africa eating sardines and love them! I always have a few cans with me when I travel in case I’m stuck somewhere without a good protein source! Here is a blog post I wrote on: Healthy travel food ideas when you have food sensitivities.

Here is a great resource for making the best choices when it comes to seafood: “The Monterey Bay Aquarium Seafood Watch program helps consumers and businesses make choices for healthy oceans. Our recommendations indicate which seafood items are ‘Best Choices’, ‘Good Alternatives’ and which ones you should ‘Avoid’.”

A wonderful source for great quality fish is Vital Choice. They are “a trusted source for fast home delivery of the world’s finest wild seafood and organic fare, harvested from healthy, well-managed wild fisheries and farms.” I have met Randy Hartnell a few times and I love this company and everything that they stand for!

“We capture the fresh-caught quality of fine, sustainably harvested Alaskan salmon and other Alaskan and northwest Pacific seafood by cleaning and flash-freezing it within hours of harvest.

The fisheries that supply most of our seafood are certified sustainable by MSC (look for their blue logo) or the State of Alaska, or are widely considered sustainable.”

Enjoy some beautiful salmon for dinner or have a yummy sardine snack and see mood, blood sugar and overall health benefits!

The Anxiety Summit: The Research – Food to prevent and treat anxiety and depression?

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Dr. Felice Jacka_2

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).

 

Nutritional interventions in postpartum depression and anxiety

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A 2013 paper published in Yale Journal of Biology and Medicine and titled “Nutritional interventions in depression and perinatal depression” states the following:

In pregnancy three “different physiological causes of depression have been identified: low serotonin, dopamine, and norepinephrine levels in the brain; altered neuromembranes and the impact of polyunsaturated fatty acids on these membranes; and hormones, especially hormonal changes that occur during and after pregnancy. Each of these pathways is affected by specific nutrients and may be altered by nutritional approaches.”

The paper lists the following possible nutritional deficiencies to consider:

  • Folate, vitamin B12 and vitamin B6 – which help maintain sufficient levels of neurotransmitters in the brain . These B vitamins are critical factors in homocysteine metabolism and homocysteine is a necessary precursor in the biosynthesis of serotonin, dopamine, and norepinephrine.
  • omega-3 fatty acids (EPA and DHA) – which keep neuronal membranes fluid and thereby enhance neurotransmitter production
  • SAMe – which has an antidepressant effect

The authors also discuss the importance of addressing possible imbalances of sex hormones, cortisol and thyroid hormones.

The paper concludes with this:

“Nutritional interventions may be a cost effective way of preventing and treating depression in pregnancy. When used prophylactically, nutritional interventions may decrease the incidence or severity of perinatal depression. When used as treatment methods, nutritional interventions may reduce the utilization of or the necessary dose of psychotropic drugs. Decreasing the amount of psychotropic drugs used during pregnancy may reduce the risk of harm to the fetus, while still providing the mother with an equivalent amount of therapy.”

In addition to the above, there is also research on: tryptophan, melatonin, zinc, and the role of inflammation in postpartum depression and anxiety.

It should be noted that by addressing many of these factors, both depression and anxiety may be alleviated. Also, since each person has their own unique biochemistry, it’s important to figure out what factor plays a role for that person.

I recently had the opportunity to share and more when I exhibited at the “California Maternal Wellness Summit: Postpartum Depression and Beyond.”

I met some wonderful women and groups who are doing amazing things to support women who have postpartum anxiety and depression. The response to my book, The Antianxiety Food Solution, and all the research on the powerful food mood connection was wonderful!

Because I feel this topic is so important, I’ve interviewed Christa Orrechio for “The Anxiety Summit.” The topic of her interview is: “Preventing and Quelling Post-Partum Anxiety.”

“The Anxiety Summit” is a free online virtual event that runs June 9 to June 22 and will be bringing together experts from all over the world – to share nutritional approaches to end anxiety, social anxiety, panic attacks and OCD.  You can register for “The Anxiety Summit” here.

UPDATE: the summit concluded on Tues 6/24 – season 2 of The Anxiety Summit will be in November 2014. If you’d like to be on the notification list just sign up here www.theAnxietySummit.com

Trans fats make us depressed and anxious!

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Cheese Pizza

We don’t need trans fats in our diets! In November last year the FDA Targeted Trans Fat in Processed Foods.

Mical E. Honigfort, a consumer safety officer at FDA, says that trans fat can still be found in such processed foods as:

  • crackers, cookies, cakes, frozen pies and other baked goods
  • snack foods (such as microwave popcorn)
  • frozen pizza
  • vegetable shortenings and stick margarines
  • coffee creamers
  • refrigerated dough products (such as biscuits and cinnamon rolls)
  • ready-to-use frostings

Partially hydrogenated oils are the major dietary source of trans fat in processed food. The FDA is in the process of determining if trans fats are GRAS, in other words “generally recognized as safe.” Trans fats, produced by industrial processes, are unrecognizable to the body and inherently unhealthful and I believe we have enough information to show they are not GRAS.

One of the many detrimental health effects of trans fats is that they contribute to mental health problems. I have my clients avoid them at all costs and educate them on the incredible mood benefits of eating only real whole foods.

A 2011 study called “Dietary Fat Intake and the Risk of Depression” looking at the diets of 12,059 Spanish university graduates found that consumption of trans fats were linked to an increased risk of depression. The authors state this: “These findings suggest that cardiovascular disease and depression may share some common nutritional determinants related to subtypes of fat intake.”

A more recent 2013 animal study in Neuroscience found that “chronic consumption of trans fats can enhance emotionality and anxiety parameters resulting from stressful situations of everyday life, which can trigger more severe neuropsychiatric conditions.”

If you recall, trans fats get mentioned in a recent blog post where I reviewed Dr Masley’s new book “The 30-Day Heart Tune-Up”. They are one of the worst culprits for heart disease (together with sugar and carbs).

And my colleague Mira Dessy shares that trans fats lower cognitive performance scores as well as lower brain volume

So ditch those trans fats and eat real whole food to feel calm, happy, smart and live healthy! 

The Virgin Diet by JJ Virgin: book review and webinar

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virgin-diet-book-NYT

Food intolerance is a big factor and something I look at with all my clients. Other than weight gain it can cause a host of other issues ranging from inflammation to aches and pains to fatigue and even anxiety and depression. In fact, over 80% of my anxious clients do better mood-wise on a gluten-free diet.

I’m a little behind the times because JJ Virgin wrote this NY Times bestseller book late in 2012:  The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days (Why Food Intolerance is the Real Cause of Weight Gain).

With her new recipe book coming out I decided it’s time to do a review!

These are the 7 foods JJ wants you to drop: corn, eggs, peanuts, dairy, gluten, soy, and sugar (including artificial sweeteners).

I have to admit I was skeptical about eggs because they are such a wonderful protein source, such a great start to the day  and so handy for a snack. I used to eat a lot of eggs until I recently discovered that I have an egg intolerance! I’m hoping it’s going to be a short-term problem and that I can eventually reintroduce them because I LOVE my soft-boiled pastured eggs.  [UPDATE 2015: I am now able to eat eggs again!] The message is this: even a healthy food like eggs may be an issue for you.

You eliminate the above 7 foods and see how you do and then add them back and see how they affect you (sugar and artificial sweeteners stay out for good, and possibly gluten too). There are 3 cycles that the book walks you through:

  • Cycle 1: Elimination
  • Cycle 2: Reintroduction
  • Cycle 3: The Virgin Diet for Life

The book goes into a great more detail about the following:

  • what food intolerances are
  • insulin resistance – a condition in which the body produces insulin but does not use it effectively leading to weight-gain and blood sugar issues
  • leptin resistance – leptin is the hormone that signals satiety or fullness and when you have resistance you feel hungrier and have more cravings
  • zonulin – a protein that is affected by gluten and loosens the tight junctions in the gut contributing to leaky gut and more food intolerances
  • the dangers of GMOs and soy
  • the autoimmune connection – and much more

The book has great sections on healthy proteins and fats, quality produce, sugar and artificial sweeteners, exercising, meal planning, eating out and recipes. I’m looking forward to her follow-up book which launches on Feb 18th – her recipe book The Virgin Diet Cookbook: 150 Easy and Delicious Recipes to Lose Weight and Feel Better Fast 

We do have a few differences of opinion. 🙂

  • I’m not a big fan of coffee and JJ admits that she fights her fellow-nutritionists on this one!
  • I find that my clients with adrenal issues need to eat more frequently than every 4 to 6 hours
  • Pea-rice protein is the protein powder recommended and would not be suitable if you need to eat grain free or have issues with peas so adjust accordingly
  • I’m not terribly fond of the 3-bite rule where you get to splurge on desserts. JJ has a great sense of humor and says “share your dessert with someone who has a faster fork!” But I think you can get to the point where you no longer have a sweet tooth.

I’d also like to add that these 7 food intolerances are obviously not the only factor when it comes to weight-loss resistance – it’s one of many factors, including thyroid health, environmental toxins, dysbiosis, brain chemical imbalances, poor eating choices, stress (this is a big one!), lack of sleep and not exercising enough or incorrectly. JJ is the pro when it comes to exercise and she is a big proponent of restorative sleep.  There are also many  other foods that could potentially be an issue for you.

I do love that this book has brought the concept of food intolerances to the masses, bringing awareness of something that had not even been considered before. I commend JJ for this and her big mission to help millions of people lose weight and get healthy! So many people have had such incredible results with her program!

PS. In preparation of the new book launch JJ is hosting a webinar on what you need to know about The Virgin Diet. You can sign up here to get the most up-to-date information. Sign up and get to hear her share her words of wisdom.

Pinkwashing for the cure (ridiculous!) or green for prevention?

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Pinkwashing

October is National Breast Cancer Awareness Month and creating breast cancer awareness is great BUT this pinkwashing is ridiculous!

A California based organization shares what pinkwashing is:

Breast Cancer Action coined the term pinkwashing as part of our Think BeforeYou Pink® campaign. Pinkwasher: (pink’-wah-sher) noun. A company or organization that claims to care about breast cancer by promoting a pink ribbon product, but at the same time produces, manufactures and/or sells products that are linked to the disease.

Sarah Pope, the Healthy Home Economist doesn’t mince her words in her blog post “Komen (NOT) for the Cure: for the Cure: The Complete and Utter Pinkwashing of America” and nor should she.  She says things like “pink propaganda”, “media stupidity”, “zombie like hypnosis that comes over people with regard to supporting the marketing bonanza” and “Breast Cancer Industry Month.”  As far as I’m concerned she is spot on and this pinkwashing is ridiculous and totally out of hand!   Do read her blog post above: she shares some shocking facts about Komen, saying they don’t want a cure because “Pinkwashing is far too lucrative.”

I am, quite frankly, flabbergasted by the whole commercialism of it. Also, so many of the products that have been “pinked” are part of the cancer problem in the first place.

Like sugary foods and fast food!  You’re kidding me!  Coke and cancer awareness!?  What about cancer-causing toxins in makeup!?

cancer sugary foods

cancer pinking coke

cancer pinking makeup

The title of this paper says it all: Cancer is a Preventable Disease that Requires Major Lifestyle Changes

“Only 5–10% of all cancer cases can be attributed to genetic defects, whereas the remaining 90–95% have their roots in the environment and lifestyle. The lifestyle factors include cigarette smoking, diet (fried foods, red meat), alcohol, sun exposure, environmental pollutants, infections, stress, obesity, and physical inactivity.”

Here are some great resources that help with some of these lifestyle factors:

How about a green ribbon instead of a pink ribbon!?  And please, let’s call it Breast Cancer Prevention and have a Race for Prevention instead of a Race for the Cure!

Which do you choose – pinkwashing for the cure or green for prevention?

cancer pinking asparagus