Transcript - Healthy Weights Connection

Nutrition and Mental
Health
Bernadette deGonzague, M.Sc., RD
Southwest Ontario Aboriginal Health
Access Centre
Is there a Connection?
Biological Basis of
Depression
• Deficiency of monoamine
neurotransmitters
• Norepinephrine
• Serotonin
• Dopamine
• Due to
• ? Impaired neurotransmitter
production
• ? Impaired neurotransmitter
transmission
• ? Impaired receptor sensitivity
and function
Antidepressants attempt to correct
neurotransmission by inhibiting
reuptake of neurotransmitters
• SSRIs (serotonin):
Prozac, Zoloft
• SDRIs (dopamine)
• SNRIs (serotoninnorepinephrine)
• SARIs (serotonin
antagonist)
• Non-selective
• MAOIs
Antidepressants and
Nutrition
• SSRIs may cause:
– Nausea or vomiting (take with meals)
– Diarrhea or bloating
– Weight loss/decreased appetite
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Weight gain with chronic use (Paxil)
Mouth sores
Constipation
Excessive caffeine: can increase
agitation, blood levels of antidepressants
Antidepressants and
Nutrition
• May need to avoid grapefruit juice with
certain meds: increases blood levels of
med.
• Alcohol affects metabolism of
antidepressants
• Irreversible MAOIs: excessive
consumption of certain foods (aged
cheese, Fava beans, tofu) should be
avoided-risk of high blood pressure
Weight gain
• Increased appetite may result in
bingeing, poor body image, obesity
• Medication distribution may be affected
by weight gain
Weight Loss
• SNRIs (Zyban) may cause decreased
appetite and weight loss with chronic use
Can Nutrition Improve
Mental Health??
• Correct existing nutrient
deficiencies through food
or supplements
• Correct metabolic
abnormalities that
increase nutrient needs
• Improve efficiency of
antidepressants
Nutrients and Mood
Carbohydrates
Folate
Omega-3 fatty
acids
Vitamin
B6 and
B12
Carbohydrate-Serotonin
Connection
Carbohydrate intake
increases insulin
production
Serotonin formed
Insulin
promotes
uptake of other
amino acids
into muscle
Tryptophan
enters brain
Sources of Carbohydrate
• Whole grain
breads, pasta, and
cereals (fortified),
legumes
• Fruits, vegetables
• “Other” foods:
sweets, beverages
Omega 3
Fatty Acids
• Forms part of cell membrane, maintains
flexibility, helps cells communicate
• Affect receptor function, neurotransmitter
uptake and signal transmission
• Found in fatty fish: tuna, salmon, mackerel,
omega3 eggs, ground flaxseed, fish oil
supplements, nuts, new foods with O-3 added
• *Inhibited by trans fats: processed cookies,
snack foods, partially hydrogenated margarines,
etc.
Folate, Vitamin B6 and
B12
• Involved in formation and conversion of
serotonin, SAM-e and noradrenalin
• SAMe: raises brain levels of serotnin,
helps form cartilage
Food sources:
• Folate: green leafy vegetables, wild rice, orange
juice, fortified breakfast cereals,
• B6: Meat, fish and poultry, bananas
• B12: Meat, fish and poultry, liver, dairy,eggs
Nutrition Advice
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Need order /structured meal plan
Nutritional needs for breastfeeding
Eat every 2-3 hours (scheduled meals/snacks)
Fish 3 times/week
Use convenience, frozen foods, etc.
Grocery lists, simple recipes
Cook large quantities and freeze
Adequate fluid intake
Limit caffeine and alcohol
Exercise
Healthy meal
• Protein (meat or
alternative)
• Fruit/vegetable
• Starch/grain
• Dairy
• Fat (nonhydrogenated
marg, oil, nuts)
Sample meal plan
Breakfast:
1 cup whole grain cereal (folate) w/ground flaxseed (O-3)
3/4 cup milk
1/2 cup berries (folate and B12)
Snack:
Small container yogurt and 2 trans-fat free cookies
Lunch:
Sandwich: 1./2 can salmon (O-3)
2 slices whole grain bread (folate)
Mayo
Vegetable soup (folate)
water or juice
Snack: Whole grain crackers with cheese
Supper: Omega-3 Egg omelet with broccoli (folate and O-3)
1/2 cup baked beans (folate)
Whole wheat toast (folate)
Orange (folate)
1/2 cup frozen yogurt
Snack: Banana (B-12)
Supplements
• Omega 3: Fish oils, flax seed oil: avoid fish
“body” oils, can contain excessive vitamin A
– 1 - 3 g/day
• B complex: Contains all B vitamins,
– B-50 complex; 400 mcg folate
• SAMe: Relatively safe, need adequate B12, B6,
and folate to avoid increasing homocysteine
levels (assoc. w/depression, Alzheimer’s and
heart disease risk)
– 200 - 400 mg/day (?safety in breastfeeding not established)
• Exercise!! 30 - 60 minutes/day
Q & A???
Thanks!!