Food and mood - dietitian presentation for depression
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Transcript of Food and mood - dietitian presentation for depression
Food and Mood • Introductions• Your Expectations• Eating well for better moods • Your food and your mood – is
there anything I can change?• Make and Taste – foods for Mood• Session recap and feedback
[email protected] Tel 07928248727
• Dawn Shotton• Registered dietitian and nutritionist 23 years• NHS and private health care - local, national and
international• Freelance for 10 years –
• One to one consultations• Diet plans and regimens on line• Group • Training• Corporate events and services
Free support at dietwise.co.ukfacebook.com/dietwise.co.ukTwitter @DietWiseDawn
About me...............
Low mood – who?
[email protected] Tel 07928248727
• WHO – leading disease burden in high income countries
• 1 in 20 people diagnosed depressed in Britain• Symptoms differ for different people
Some common signs.......
- Worthlessness- Guilt- Agitated/anxiety/worry- Poor concentration- Sleep changes- Loss/low energy- lack of motivation and interest- slowing down – physically + mentally
What causes low moods?• Biochemical?• Psychologically predisposed?• Common triggers.......
• Stress• Bereavement• Job loss• Relationship break ups
How can food help?Growing body of evidence that diet is important for –
• Prevention
• Development and • Management
Fatty acids....• Good evidence that higher
omega 3 intake =↓ depression
• Oily fish, olive oil/rapeseed oil
Protein ....
Good sources:Meat, fish, eggsMilk, nuts, seeds,Lentils, yoghurt,Cheese.
Perhaps important for brain and mood?
Vitamin B’s .......
Good sources:Fresh vegetables and fruit,Wholegrains, nuts, seeds, fish.
Help keep depressing by products low:
Hydration.........
[email protected] Tel 07928248727
Help keep depressing by products low:
Key points:• 6-8 cups daily• Avoid caffeine• Limit alcohol
A final word on exercise.......
[email protected] Tel 07928248727
30 minutes moderate exercise 5 x week