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The Brain Healthy Diet
Diet and the Mind
Jennifer G. Wilson
! There is no one food that will make you
smarter
! There are many different types of foods that
will promote brain health and increase brain
functions
! Balance
! Variety
Brain healthy diet is one that reduces
the risk of diabetes and heart disease
! encourages good blood flow to the brain
! is low in fat and cholesterol
! LDLs can clog arteries which can inhibit blood flow to
the brain
! HDLs help clear clogged arteries
! limited saturated fats and focus on polyunsaturated and
monounsaturated fats
! is combined with exercise, mental activity and
social interaction
Protective Foods
! Some Foods may reduce the risk of heart attack
and stroke, these foods include:
! dark skinned fruits and vegetables high in antioxidants
! vegetables like spinach, broccoli, kale, red bell pepper,
onion, corn, and egg plant
! fruits like prunes, blackberries, blueberries, plums,
oranges, red grapes and cherries
! Fatty Fish
! Some nuts are high in the antioxidant vitamin E
! nuts like almonds, pecans, and walnuts are a good source of
vitamin E
Antioxidants
Antioxidants
! Antioxidants protect cells from free radicals
! Are highly reactive particles with one or more
unpaired electron, these particles are very
harmful because they damage and destroy our
bodies cells
! Antioxidants intercept free radicals before they
can damage the body's cells
! Antioxidants can be found in fresh fruits and
vegetables especially strawberries, blueberries,
and spinach
Studies on “Brain Foods”
Studies on “Brain Foods”
! Researchers fed aging rats the equivalent of a pint
of antioxidant rich foods a day, compared with
rats on a regular diet the rats supplemented with
antioxidants had better brain cell function and
performed better on memory tests
! Researchers followed a group of participants 65 and
older for four years, they found that those consuming
high levels of the antioxidant vitamin E were
associated with lowered risks of Alzheimer’s Disease
! Studies show that diets high in saturated fats (40% or
more) are associated with memory loss, decreased
brain function, and a higher risk for dementia.
! Antioxidants may combat Alzheimer's Disease.
Rats bred to develop AD performed better on a
memory test when fed blueberries.
Fats and the Brain
! USDA recommends that about 30% of
kcalories per day should come from fats but
experts say the best brain diet contains only
10% to 20% kcalories from fat per day.
! Fats are required for hormone synthesis
which is necessary for brain function but
not all fats are equal
Recommended sources for fats
Essential Fatty Acids
! 40% of your fat intake should come from
essential fatty acids (EFAs)
! Essential fatty acids are not made by the
body and must be obtained from the diet
! EFAs are linked to memory function in the
brain
Proteins and the Brain
! Fatty fish and fish oil supplements
! a good source of omega 3 fatty acids and low in
cholesterol
! Flaxseed, canola, soy, and walnut oils are low in
saturated fats compared to other oils
! Olive oil does not have omega 3 fatty acids
! Sunflower oil is high in saturated fat and should be
avoided
! Saturated fats clog arteries which can severely
damage brain health
! dieticians recommend only 4% to 6% of overall daily
calories come from saturated fat
! about 15% of kcalories per day should come
from proteins
! proteins are used to manufacture brain
tissue, enzymes, neurotransmitters and a
number of other important brain chemicals
Proteins and the Brain
! intake of protein from animal products
should be limited
! about 5 ounces a day for women
! about 8 ounces a day for men
Good Sources of Protein
! try to get your protein from lean animal
products like skinless poultry, lean cuts of
red meat, and organ meats
! eat more fatty fish such as herring, tuna,
salmon, and sardines
Good Sources of Protein
Carbohydrates and the Brain
! increase your intake of soy proteins such as
calcium fortified tofu, soy milk, and
textured vegetable proteins
! about 65% of kcalories per day should come
from carbohydrates
! include low fat and/or skim dairy products
in your diet
! glucose is the preferred energy choice of the
brain
Carbohydrates and the Brain
! carbohydrates are found in many types of
foods including fruits, vegetables, grains,
and legumes
! USDA recommends 5 servings of fresh fruits and
vegetable a day (but you can have twice that if you
wish)
! USDA recommends 5 to 11 servings per day of
complex carbohydrates (the latter end of the
spectrum is a recommendation for athletes)
Fruits and Vegetables
Fruits and Vegetables
! Just like the rest of the body, the brain loves
fresh fruit and vegetables
! fruits and vegetables are packed with
antioxidants, vitamins and minerals
Summary
! eat a variety of fruits and vegetables as
different types contain different vitamins,
minerals, and phytochemicals
! a healthy brain diet includes a
combination of proteins,
carbohydrates, and fats
! try to choose your vegetables based on color,
a variety of color in your diet ensures you
are getting a variety of antioxidants
! proteins make up the structure of the brain and are
required for brain growth and repair
! carbohydrates power the brain, complex
carbohydrates and fresh fruits and vegetables are the
best choice of energy for the brain
Summary
! fats are used in cell regeneration and are
vital to the synthesis of hormones and other
brain chemicals
! try to limit your intake of saturated fats as they
clog arteries
! focus on consuming omega 3 and omega 6 fatty
acids (EFA) because the body cannot produce
these nutrients and they must be obtained from
the diet.
Summary
! Increase your intake of protective foods
! fresh fruits and vegetables provide antioxidants
which protect from free radicals as well as other
phytochemicals that have functions in the brain
! fatty fish is an excellent source of omega 3 fatty acids
! Nuts are a good source of vitamin E, an antioxidant
Summary
! there is no one ultimate food that will
promote brain health
! balance and variety are key to brain health
! a brain healthy diet is one that reduces the risk
of diabetes and heart disease
Watch Your Weight
! obesity is linked with Alzheimer's Disease
and other forms of dementia
! obesity increases risk of heart disease and
high cholesterol, when blood flow to the
brain is inhibited brain function is
compromised
Exercise your brain
! just as the body needs exercise, challenge
your mind to keep all the components in
good working order
! be social
! Physical exercise is also good for the brain
! Increases blood flow
Sources
! www.alz.org/we_can_help_adopt_a_brain_healthy_diet.asp
! www.popsci.com/popsci/medicine/7dc5c4522fa84010vgnvcm1000004eecb
ccdrcrd.html
! www.msnbc.msn.com/id/11463137/
! www.psychologytoday.com/articles/index.php?term=pto-19960501000034&page=2
! www.sfn.org/index.cfm?pagename=brainBriefings_dietAndTheBrain
! www.newscientist.com/channel/being-human/mg18625011.900
! Ellie Whitney and Sharon Rady Rolfes, Understanding Nutrition.
Psychological Effects
Diet and the Mind
Psychological Effects
By Kyla Hills
! Characteristics involving the mind and
thoughts. Non-Physical, often deals with:
!
!
!
!
!
Emotions
Disposition
Mental State
Mood
Awareness or lack thereof
We will cover...
! Food and its direct affect on the mind
! Carbohydrates, Fats, Proteins, Vitamins, and
Minerals
! Diseases related to food and the mind
! Obsessive overeating
! Diet and beliefs
! Sattvic Diet
Foods that Affect Mood
! Carbohydrates
! Increase levels of
serotonin, a key
chemical involved in
keeping you relaxed,
calm, and free from
depression and stress
! Fats
! Increase level of
endorphins, a chemical
which keeps you happy.
It is important to
choose healthy fats
How foods affect the mind
“You are what you eat”
! mood/energy levels are related to the foods you
intake
! foods have the ability to regulate the release of
neurotransmitters, chemicals that carry messages
to the brain
! nutrients in foods are theorized to be “precursors”
to these neurotransmitters
Foods that Affect Mood
! Proteins
! An Amino acid,
tyrosine, increases
levels of dopamine,
norepinephrine and
epinephrine. These
chemicals are
responsible for
alertness and energy.
! Vitamins and Minerals
! Some vitamins and
minerals are linked to
mood disorders
!
!
Not enough Folic acid may lead to
depression
Not enough Selenium may cause
you to be grouchy, anxious and
depressed
Foods that Affect the Mind
! Bipolar Disorder (manic depression)
! mental health condition resulting in unpredictable
and often inappropriate mood states
! Omega-3 fatty acids
! Those with high levels of the ingredient, eicosapentaenoic acid (EPA), are
perhaps more beneficial in treating Bipolar Disorder
! Medical marijuana
! used to control the mood swings often associated with Bipolar Disorder
Compulsive Overeating
! Causes
! Begins during childhood
! Children never learn to deal properly with
painful situations
! Uses food to cope with shame, depression
! Related strongly to emotions
! Unconscious or consciously use excess fat as
protection from future abuse
Diseases: Compulsive overeating
! Symptoms
! characterized by excessive behavior towards
food, or food addiction.
! emotional
! low self-esteem
! ashamed of themselves
! can’t control eating
Diet and Beliefs
! Sattvic Diet
! balances the mind creating a mind state that
is clear, happy, at peace
! vegetarian, organic
! Foods prepared with lots of love helps insure
pureness
! avoids canned and processed foods,
chemicals, fertilizers
Sattvic Diet Cont...
! Tamasic Foods
Summary
! Mind can affect diet
! Claimed to provide no benefits for mind
! meat, poultry, fish, eggs, alcohol, drugs
! Rajasic Foods
! Some benefits, not fully pure
! very hot, bitter, sour, dry, or salty
! Sattvic Foods
! eating disorders
! beliefs restricting diet
! Diet can affect mind
! release of neurotransmitters from certain
nutrients
! pure essence
! sprouted whole grains, fresh fruit, land and sea vegetables, pure fruit juices,
nut and seed milk and cheese, legumes, nuts, seeds, sprouted seeds, honey, and
herb teas
Bibliography
! Bousquet-Kacera, Lorenna, and Walter Kacera. "Peace Through a
Sattvic Diet." The Living Centre. 17 Feb. 2007
<http://www.thelivingcentre.com/index.php?section=articles.view.
28>.
! "Compulsive Overeaters." Wikipedia. 11 Mar. 2007
<http://en.wikipedia.org/wiki/Emotional_eating>.
! Godfrey, Patricia. "Healthy Eating." Showcook. 21 Feb. 2007
<http://www.showcook.co.za/mood_food.htm>.
! Gran, Gary. "The Sattvic or Yogic Diet." Yoga Chicago. Jan. 2005.
11 Mar. 2007 <http://www.yogachicago.com/jan05/diet.shtml>.
! "Treatment of Bipolar Disorder." Wikipedia. 11 Mar. 2007
<http://en.wikipedia.org/wiki/Treatment_of_bipolar_disorder>.
Health and Media
Jane Eiree O. Ramil
How Media Affects People’s Health
!
Media - the means of communication, as radio and television, newspapers, and
magazines, that reach or influence people widely
!
Magazines and televisions had an impact on people’s lifestyle especially on their
diet.
!
The Media portrays the perfect body.
!
The media advertise food, products, and programs to lose weight and have one’s
ideal body.
!
Women and young girls are commonly affected by media that promotes eating
disorder or dysfunctional eating habits.
•People with eating disorder often have a distorted body image.
Eating Disorder
!
Eating Disorder – psychiatric condition involving extreme body dissatisfaction and
long term eating patterns harming the body.
Anorexia Nervosa – a major eating disorder associated with refusal to maintain a
minimally normal weight.
!
Anorexia was from Greek language which means lack of appetite or avoidance of
food.
!
Symptoms: low body weight, decreased of energy, anxious energy, sleep
disturbances, depression, headaches, abdominal pain, amenorrhea, constipation, and
cold intolerance.
Bulimia Nervosa – is an eating disorder characterized by eating a large amount of
food in a short period of time (binge eating) followed by an attempt to get rid of
food by means of vomiting, laxatives, fasting, or excessive exercise (purging).
Pica - is characterized by persistent and compulsive cravings (lasting 1 month or
!
Bulimic people are often appear healthy and secretive about their behavior of losing
weight.
!
The word pica comes from the Latin word for magpie, a bird known for its large
and indiscriminate appetite.
!
Symptoms: binge purge, fatigue, depression, headaches, abdominal pain, bloating,
frequent vomiting, heartburn, constipation, irregular period, and swelling of hands
and feet.
!
Symptoms: repetitive consumption of a nonfood item, despite efforts to restrict it;
inappropriate behavior that is not part of a cultural, ethnic, or religious practice.
!
Most of the symptoms of Bulimia are similar to Anorexia Nervosa, however, the
common sign of bulimia is the Russell’s sign, which is the presence of bruises or
calluses on the thumb or hand and the trauma from self – induced vomiting and
swelling of the parotid and salivary gland.
longer) to eat nonfood items.
Health Risks
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Electrolytes imbalance
Chronic starvation causes severe osteoporosis
Low blood pressure
Cardiovascular problems
Gastrointestinal problems
Damage to the kidneys and liver
Dental problems
Calluses on backs of hands and knuckles
Swelling of the cheeks and jaws area.
!
Statistics: How many people have eating disorders?
- According to US estimates from The National Institute of Mental Health, between
5 % and 10 % of girls and women (i.e. 5-10 million people) and 1 million boys and
men suffer from eating disorders, including anorexia, bulimia, binge eating disorder,
or other associated dietary conditions. Estimates suggest that as many as 15 percent
of young women adopt unhealthy attitudes and behaviors about food.
Treatment for Eating Disorder
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Nutritional Rehabilitation and Psychiatric Counseling
Psychosocial Intervention
Medications
School and community services and programs
Educate and encourage everyone to have a healthy lifestyle
Seek and ask for help and support from family and friends
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Prevention
Participation in physical or after school activities.
A positive images and messages about one’s body shape
The media should approach health at any size and promote a positive body image
Everyone should approach new understanding about weight and how should people
be in a good shape in a more appropriate way.
Maintain a positive and healthy environment
Sources
Advertisement. People: Going to Extremes,
Pressure to be Thin.
<http://www.people.com/people> February 2007.
Advertisement. Vogue: Fashion Shows. <http://www.style.com/vogue/> February
2007.
Statistics on Eating Disorders. <http://www.annecollins.com/eatingdisorders/statistics.htm>. March 2007.
Too Thin: Images. <http://images.google.com/images?hl=en&q=too+thin&gbv=2>
January 2007.
Too Thin: Video <http://www.youtube.com/watch?v=miH2_qJEcjg>
January 2007.
Kalodner, Cynthia. Too Fat or Too Thin. Westport, Connecticut: Greenwood Press,
Greenwood Publishing Group, Inc., 2003.