Download Food and Mood - Portage Path Behavioral Health

Vol. XVIII
clinical
Behavioral health treatment information for health care and social service professionals.
Fast Facts
• In a recent survey, 94 percent of people said they exercise to improve well-being.87
percent said they do so to
reduce stress, according to
Roper Starch Worldwide.
• According to research, individuals who consume a cereal breakfast each day are less
likely to be depressed, distressed and will have lower
levels of stress and a breakfast high in fiber and low in
fat enhances your ability to
handle tasks requiring
memory.
• Calcium deficiencies can
cause agitation, depression,
insomnia, irritability, and
heart palpitations, according to the anxietynetwork.com.
• According to Holisticonline.com, a deficiency of
magnesium, which helps
muscles relax, has been
linked to “Type A”, high
stress personalities.
• While caffeine initially
boosts mood, it can actually DECREASE mood when it
wears off.
• Chocolate is filled with
phenylethylamine, a brain
chemical that is released
when too people fall in love.
• A mere 2 percent drop in
body water can trigger
fuzzy memory, trouble with
basic math, and difficulty
focusing on a computer
screen.
The Link Between
Food and Mood
How what you eat affects how you feel
T
he right nutrition can lead to strong
bones and muscles, healthy hearts and
lungs and a longer lifespan. In addition, food plays
a strong role in our emotions and day-to-day
moods. Every dieter knows how food can make
him or her guilty and ashamed should they
choose to binge, just as those who are pleasantly
plump (or more) may suffer low self-esteem and
food addictions. More importantly than when and
how much we choose to eat, however, is WHAT we
eat - as the nutrients and vitamins in foods can
dramatically change our chemical makeup, changing our mental well-being.
“Many people ignore the profound effects food
can have on mood, intellect and energy,” explains
Elizabeth Summer, a registered dietician, in her
book Food and Mood: The Complete Guide to
Eating Well and Feeling your Best. “When you
make the right food choices, you’re providing fuel
for a healthy body, a good mood, an active mind,
and a high energy level.”
DEFICIENCY: THE CAUSE OF A BAD MOOD?
A deficiency of several nutrients in the body can
lead to mental health symptoms,not just the physical symptoms that general practioners usually
notice. Most often, the behavioral symptoms
manifest long before the physical signs show.
Depression, anxiety, impaired memory, decreased
energy and concentration, as well as general
fatigue can all be symptoms of inadequate vitamins or minerals in the body. Other deficiencies
have even been known to contribute to dementia,
hallucinations and psychosis, and many are known
impair learning ability.
Judy Corcelli, a psychiatric nurse at Portage Path
Behavioral Health who runs a nutrition based
group therapy, explains that there are some chemicals in the body which naturally regulate mood but without the proper nutrition, the chemicals
can’t be formed. “Milk, chicken, and especially
turkey contain the amino acid tryptophan, which
is converted to serotonin,” she explains.
Serotonin, a neurotransmitter, is crucial to calming
and improving mood. Carbohydrates aid in the
absorption of tryptophan, which leads to drowsiness and contentment after a big meal, such as
Thanksgiving.
Corcelli also teaches the importance of high quality proteins in her group sessions. Not only is protein important in cell formation, but it aids in
making neurotransmitters. “Tyrosine, an amino
acid, boosts alertness and energy,” she explains. “So
eating protein snacks during the day can help
boost concentration and mental functioning.”
What is one of the most common deficiencies ?
Surprisingly enough, water. 75 percent of
Americans are chronically dehydrated, according
to nutrition experts, despite the fact that
(continued)
our brains, the control centers for our
Clinical Pathways is published by Portage Path Behavioral Health • 330-253-3100 • www.portagepath.org
The Link Between Food and Mood (continued)
bodies, are 85 percent H20! Studies have shown that just a 2 percent decrease in hydration in the body can cause fatigue and the
inability to concentrate on computer screens and typed writing.
“Water is also very important for energy, pain control, restful sleep,
and clear thinking,” Corcelli is quick to point out.
The healing power of antioxidants, such as the ones found in
berries, have long been documented. Researchers now believe that
consuming more blueberries in particular, decrease and combat
degenerative brain diseases such as Alzheimer’s.
A wide variety of fruits, vegetables, proteins, and the right carbohydrates can ensure that a body isn’t missing any important vitamins
and minerals. If your patients are picky eaters, be sure to discuss
with them the benefits of a colorful diet to improve their mood, in
addition to their physical health and stamina.
TOO MUCH OF A GOOD THING
Just as a lack of vitamins and minerals can cause mental deterioration, some chemicals and foods in excess can also be detrimental to
mood.
Concentrated sources of refined sugar, such as soda, candy, and
cookies cause spikes in blood sugar which correspond with high and
low moods. “Foods that convert rapidly to glucose during digestion
can cause a sudden increase in insulin production,” states Diana
Marshall, also a psychiatric nurse at PPBH. “They may also increase
the level of endorphins in the brain, naturally occurring chemicals
that can cause positive moods.” However, Marshall warns that
despite an INITIAL increase in energy and positive mood, once the
insulin binds, there can actually be AN EVEN GREATER DECREASE In
blood glucose levels, which, among other things, lead to irritability,
fatigue, feeling jittery and even sadness!
Corcelli often looks at the quantities of problematic foods that her
clients consume to determine if diet is the culprit of a bad mood.
Sugar is just one of the things that needs to be limited in a diet, but
she also looks at alcohol, chocolates, wheat, food additives, dairy, and
saturated fats. Most importantly, she looks at the consumption of
the number one drug in America - caffeine.
Prescribe
Vitamins
for Better
Mental
Health
“Moderate amounts of caffeine, a stimulant, can improve alertness
and concentration,” Corcelli admits. “However, in excessive quantities, it causes cravings, anxiety, depression, emotional instability,
insomnia and mood swings.”These symptoms are often associated
with caffeine intoxication, which varies greatly between individuals,
depending on their sensitivity to the drug.
Julia Klein Vovko, a clinician who uses her own weight loss to relate
to her clients, knows that too much starchy food, such as spaghetti,
will wipe a person out. The sugars in these types of carbohydrates
break down quickly. “They give you an initial rush, but then bring
you back down quickly and can make you feel more hungry,” she
explains.
In general, Corcelli believes that most people eat too much protein
and the wrong kinds of fats, too much sugar, and don’t drink
enough water. Without a lifestyle change, persons with this diet will
surely experience emotional symptoms.
AN OBSESSION WITH DIET
For those already suffering a mental illness such as anxiety disorders, or depression, diet can play an integral role in recovery.
According to caffeindependence.org, those suffering from anxiety
and panic disorders are often advised to decrease or completely
eliminate caffeine and sugar consumption. These chemicals are
known to increase and induce anxiety and panic attacks, and should
be avoided.
Ever-changing diet trends encourage all grapefruit one day, no
white foods the next, and a vegan lifestyle the week after. “The
mentally ill often become fixated on the latest eating trends and follow the news very closely,” Klein Vovko expresses. Because of this, it
is imperative that a patient have access to RELIABLE and consistent
information about proper nutrition.
“Diet can become an obsession with regards to how much, how little and what a person eats. The most important thing is for a client
to find the correct eating plan for them,” Klein Vovko maintains.
Experts agree, a balanced diet equals balanced moods.
Essential vitamins and minerals have long been thought to play a vital role in emotional and
mental health. Mild mood disorders can often be helped by having a proper diet, or taking a
supplement. There are several vitamins that are particularly important.
• B12 AND OTHER B VITAMINS: experts
have long believed that B vitamins help
to ward off depression and other mental illnesses. A deficiency can cause
delays in language and motor skills in
children, lethargy and decreased attention span. Symptoms of a deficiency
range from mild confusion to paranoia
and hallucinations. B vitamins also
fight fatigue and increase concentration.
•BETA CAROTENE - research by Dutch scientists indicates
that Beta Carotene staves off mental deterioration.
• BIOTIN - a deficiency can severe lethargy, depression, and
constant sleeping. Eggs are a great source of this vitamin.
•VITAMINS C AND E: powerful antioxidants, these nutrients
have been linked to sustaining memory. Now, studies
show that these vitamins can help prevent, and slow the
progression of degenerative brain diseases such as
Alzheimer's. Vitamin C has also been linked to reducing
Cortisol, the stress inducing hormone in the body.
• PANTOTHENIC ACID - deficiencies range from fatigue to
depression, and even psychosis! A diet rich in peanuts and
peanut butter, beans, mushrooms, avocados, broccoli and
oatmeal will ward off a deficiency.
Diet Fad Defects:
Java Jolt?
How some diets shed a sense of humor along with the pounds
Make Sure Patients Know the
Effects of Caffeinated Beverages
Diets fads come and go so quickly that it’s impossible to
keep up. Low carb/ high protein, low fat/high carb,
Atkins, Sonoma, Weight Watchers, Sugar Busters - No
wonder Americans find it hard to stick to their healthier lifestyle eating resolutions. Just when they find a diet
they like, the media tells them about another one!
Most doctors are aware of the health
benefits and risks of the most widely
used drug in the world: caffeine.
However, many don’t know about the
effects the drug has on mental health and well-being.
“What you eat has a massive effect on mood”, states
Patrick Holford, author of Optimum Nutrition for the
Mind. “You can’t overestimate how much food can
directly and rapidly affect how you feel.”
L o w C a r b / H i g h P r o t e i n D i e t s - An article
posted on Psychiatry24x7.com reminds readers that the
high protein/low car diets, such as Akins and South
Beach, have long had the reputation for leaving people
grumpy because they lack the carbohydrates and nutrients needed to produce serotonin, a feel- good hormone
in the body. Dizziness, mental fatigue, and depression
are also common. But the Atkins diet is only one example of how mind-altering foods can be.
Low Fat Diets- According to Psychology Today, some
dietary fats are good, while others are absolutely necessary. A diet low in fat is known to interfere with serotonin
receptors, leaving dieters feeling fatigued and depressed.
Even diets high in fats, but the wrong kinds, can interfere
with concentration levels and intelligence. Diets high in
saturated fats and low in vegetables are common among
men. To avoid depression and poor concentration, moderation with fats is the key.
Low Protein Diets - In an effort to cut out bad fats,
many Americans are sacrificing meat - a valuable source
of protein. Proteins are important because they aid
neurtransmitters in the brain in communicating. They
also help carbs trigger the formation of dopamine and
serotonin, important calming chemicals. In addition,
researchers at the University of Washington found that
lean proteins help trigger the brain response “full,”
causing us eat less.
WHEN HELPING YOUR PATIENTS DEVELOP A HEALTHIER
EATING STYLE, PLEASE DISCUSS THE IMPACT OF WHAT THEY
EAT ON THEIR PSYCHOLOGICAL WELL-BEING.
For more information on a healthier, balanced diet,
encourage your patients to visit
the USDA’s new Food Pyramid website
at www.mypyramidtracker.com.
This site will help them find out how their
current diet compares to the
recommended daily allowances
and you’ll be able to see where
they need to make the most changes.
Caffeine has multiple effects on the body, which in turn, alter
one’s mental state. According to About.com, the effects on the
following hormone are the most prominent:
• Adenosine - caffeine can inhibit absorption of adenosine,
which calms the body, and can make you feel alert in the
short-term, but cause sleep problems later.
• Adrenaline - caffeine injects adrenaline into your system,
giving it a temporary boost, but making you feel fatigued and
depressed later. If you take more caffeine to counteract these
effects, you end up spending the day in an agitated state and
be jumpy and edgy by night.
• Cortisol - caffeine can increase the body’s level of cortisol, the
“stress hormone”. This leads to other health consequences such
as moodiness, weight gain, and heart disease.
• Dopamine - caffiene increases dopamine levels in the system,
acting in a way similar to amphetamines, which make you feel
good after taking it, but extremely low once it wears off.
Aren’t sure if your patient’s moods are a result of caffeine
or something more? Call 330-353-3100 to make a referral.
Clinical Pathways is a publication of Portage Path Behavioral
Health, with outpatient facilities in Akron, Barberton, and
Cuyahoga Falls/Stow, and psychiatric emergency services in Akron.
Portage Path is an affiliate of the County of Summit Alcohol, Drug
Addiction and Mental Health Services Board.
For more information about the topics covered in this issue, or to
make a referral, call 330-253-3100.
For 24-hour/7-day Psychiatric Emergency Services, call (330) 7626110. To reach our 24/7 Support Hotline, call (330) 434-9144.
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Tune Up Your Patients’ Moods with a Change in Their Foods
- adapted from the Food and Mood Project
If your patients could use a mood tune-up, one of the simplest places for them to start to feel better is
in their kitchen! Ask them the following questions to see if small dietary steps can help improve how they
feel emotionally.
• How much water are you drinking? Dehydration affects your ability to think clearly and to concentrate.
• Does your brain need oiling? Brain cells need “oiling” with essential unsaturated fats if they are to concentrate properly with
each other. If you don’t eat enough oil-rich fish, you should consider a supplement to boost levels of brain-enhancing
omega-3 oils.
• Can you control your cravings? Cravings for ‘white’, refined starchy foods, sugary snacks, chocolate and other stimulants
are a sign of dippy blood sugar levels. This can cause feelings of irritability, a dip in concentration levels, fatigue and
depression. Eat regular meals and snacks that have ‘brown’ wholegrains, oats, whole fruits, nuts and seeds that release
energy more slowly and steadier.
• What did you have for breakfast? Eating breakfast prevents a mid-morning dip in mood and energy and keeps blood
sugar balanced. Porridge, wholegrain cereals, yogurt with fresh fruit, and wholegrain toast with sugar-free jam are goodmood breakfast foods.
• How’s your gut feeling? Your state of mind is closely connected with the health of your gut. Wholegrains , legumes, fruits
and vegetables all contain fiber which lead to a happier, healthier digestive tract.
• Did you check the label? Most people find they feel better if they avoid sometimes harmful additives such as colorings
(E102 or FD&C Yellow No.5), flavor enhancers (monosodium glutamate ‘MSG’), artificial sweeteners (aspartame) and
preservatives (sulphur dioxide and BHT.)
• Are you intolerant? Food intolerances to substances such as wheat, dairy, and yeast are common culprits to
uncomfortable feelings and unpleasant moods. Cut back on food categories to determine which foods you can’t tolerate.