Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Food and mood Information for patients Community Dietetics Service A link between food intake and mood has long been suspected and there is growing evidence to support this. Although certain foods and drinks can affect mood, it is important to also try to eat a well balanced and healthy diet overall. Starchy carbohydrates These types of foods are an important source of energy which could help people to feel more energetic and less depressed. Starchy foods are breads, cereals, oats, potatoes, rice, noodles and pasta. These should be eaten on a regular basis, one portion at each meal. The right amount for most people is around a third of your diet. Folic acid Lack of folic acid can cause depression so it is important to ensure enough is eaten. In general increasing fruit and vegetable intake will increase folic acid intake. Specific foods that are high in folic acid are: green leafy vegetables (spinach, broccoli, brussels sprouts), breakfast cereals fortified with folic acid, and pulses such as lentils, beans and chickpeas. Iron Low iron levels may lead to anaemia. Symptoms of anaemia include depressed mood and lethargy. The best source of iron is red meat, however for those who don’t eat red meat, other sources are dried fruit, green vegetables, fortified breakfast cereals and pulses. Non-meat sources should be taken with a food or drink high in vitamin C such as oranges or kiwi to help absorption. Tea and coffee should be avoided with high iron foods as they may reduce absorption. Omega 3 - fatty acids Lack of these essential fatty acids has been shown to increase the risk of depression, particularly in men. These fatty acids are found in oily fish such as mackerel, salmon, sardines, and fresh tuna. For those who cannot tolerate oily fish, fish body oil supplements could provide these essential fatty acids. Aim for 0.5 - 1.0g per day of omega 3 fatty acids. For vegetarians, omega 3 fatty acids can be found in linseed, rapeseed and soybean oils and nuts, in particular walnuts. Tryptophan Turkey and chicken are a good source of tryptophan. This is an amino acid (protein building block) which is converted into serotonin (a brain chemical). Serotonin levels can be low in people with depression and some antidepressant tablets also work by increasing serotonin levels. PD7315-PIL2920 v2 Issue Date: April 2016. Review Date: April 2018 Tyrosine Tyrosine is an amino acid (protein building block) important in making brain chemicals. It may help people with depression and mood disorders. It has also been found to increase alertness. Good sources include dairy products, nuts and seeds and fish. Caffeine Caffeine increases mental alertness and concentration and can improve performance. However, too much caffeine (and this will be a different amount for each person) has been found to be associated with: anxiety, cravings, depression, emotional instability, insomnia, mood swings, nervousness and premenstrual syndrome (PMS). Caffeine intake should be reduced slowly to prevent withdrawal symptoms such as headaches and fatigue. Alcohol Drinking excessive amounts of alcohol (5-6 units per day) could cause mental impairment. Alcohol is also sometimes used to mask distress; in this case help should be sought. Men and women should drink no more than 14 units a week, with at least 2 alcohol free days. 1 unit is equivalent to half a pint of ordinary strength beer or 125ml glass of wine or a pub measure of spirits. Water Keeping the body hydrated is critical as even mild dehydration can affect alertness, concentration levels, judgment skills and possibly depression. A guideline of 6-8 glasses of water which is equivalent to around 1.5 litres of water per day for the average person is recommended. Soft drinks, tea and coffee also count, but remember that drinks containing caffeine and high sugar drinks can affect mood. Try low sugar and caffeine free drinks. Food intolerances There is no strong evidence to support a direct link between mood and food intolerance. A person with recognised food intolerance may however feel low if they are not fully informed about their condition, are not eating the correct diet or have associated nutritional deficiencies. Produced with support from Sheffield Hospitals Charity – working hard to fund improvements that make life better for patients and their families Please donate to help us do more www.sheffieldhospitalscharity.org.uk Registered Charity No 1059043 Alternative formats may be available on request. Email: [email protected] © Sheffield Teaching Hospitals NHS Foundation Trust 2016 Re-use of all or any part of this document is governed by copyright and the “Re-use of Public Sector Information Regulations 2005” SI 2005 No.1515. Information on re-use can be obtained from the Information Governance Department, Sheffield Teaching Hospitals. Email [email protected] PD7315-PIL2920 v2 Issue Date: April 2016. Review Date: April 2018