Foods to Boost Your Mood By: Abigail Valdez B.S. Candidate in Nutritional Science Prepared for...
-
Upload
barrie-merritt -
Category
Documents
-
view
214 -
download
0
Transcript of Foods to Boost Your Mood By: Abigail Valdez B.S. Candidate in Nutritional Science Prepared for...
Foods to Boost Your Mood
By: Abigail ValdezB.S. Candidate in Nutritional SciencePrepared for Pacific Clinics’ Staff Development Day
Potential Stressors• Four general categories have been defined:
1. Cataclysmic events2. Stressful life events 3. Daily hassles4. Ambient stressors
• According to the Centers for Disease Control and Prevention, stress rates in today’s workplace are skyrocketing.
Are You Suffering from Job Related Stress?• As defined by the CDC: • “Job stress can be defined as the harmful physical and emotional
responses that occur when the requirements of the job do not match the capabilities, resources, or needs of the worker.”
Eliminating Stressors• Exercise • Eat a healthy diet• Maintain a healthy weight• Avoid poor posture• Meditate• Learn to relax
The Impact of Food on Stress Levels
• Food impacts brain function and thus influences emotions• Nutrients in food affect:• Brain development• Cognitive function• A range of psychiatric symptoms
• Diet plays a major role in stress reduction
What You Should Eat More Of• A balanced meal consisting of an adequate amount of
carbohydrates, protein, and healthy fats. • Key vitamins & minerals include:• B Vitamins• Calcium• Magnesium• Iron• Chromium • Zinc
Vitamin B• Vitamins B1, B6, B9 and B12 have shown to be effective
against severe depression, manic state, schizophrenia, and mood in general.
• B Vitamins affect brain function, and as a result our mood.• B9 and B6 play a role in the synthesis of serotonin-a
neurotransmitter that regulates mood and makes us feel happy.
• B9-folate is particularly important• B1 and B12-mental stability
Sources of Vitamin B9-Folate• Liver• Fortified cereals• Pinto beans• Asparagus• Spinach• Broccoli• Avocado• Brussels Sprouts• Orange Juice
Vitamin B6• Another B vitamin responsible for maintaining healthy brain
function. • B6 deficiency reduces brain production of serotonin because it
is involved in the last step of serotonin synthesis.• Without B6, our bodies do not produce serotonin• This leads to stress and feelings of depression
Sources of Vitamin B6• Garbanzo Beans• Beef liver• Tuna• Salmon• Chicken breast• Breakfast cereals
Vitamin B12• B12 also plays a role in regulating brain function.• Deficiency is characterized by fatigue, weakness, depression,
confusion, and dementia. • Similar to the other B vitamins, B12 is important for mood
regulation.
Sources of B12• Clams• Sockeye Salmon• Rainbow trout• Tuna• Swiss Cheese• Fortified breakfast cereals
Calcium• Aside from maintaining strong bones, calcium is vital for other
bodily functions.• Calcium imbalances cause symptoms of anxiety, depression,
and cognitive dysfunction. • Studies conducted on patients with mood disorders revealed
that the majority revealed an imbalance of intracellular calcium concentrations.
• Calcium plays an active role in PMS symptom reduction.
Sources of Calcium• Collard Greens• Ricotta cheese (partly skim)• Yogurt (plain/non fat)• Milk and milk products • Tofu• Kale
Magnesium• Plays over 300 roles in bodily functions including maintenance
of normal nerve functioning.• An imbalance may lead to irritability, mood swings, and a
predisposition to stress and depression. • Studies conducted on patients with manic symptoms revealed
that magnesium lowered their symptoms significantly.
Sources of Magnesium• Dark green vegetables • Legumes• Cereals• Wheat bread• Fish • Nuts such as:• Peanuts• Cashews• Almonds
Iron• Low levels of iron may lead to depression, apathy, and fatigue. • Studies done on iron-deficient lab animals reveal that they
have low dopamine D2 receptor levels.• Dopamine is a neurotransmitter that promotes feelings of
pleasure.
Sources of Iron• Fortified breakfast cereals• Lean meat and seafood• Beef liver• Dark chocolate: 45%-69% cacao solids• Spinach • Kidney beans• Garbanzo beans • Lentils
Chromium• Regulates blood sugar and is therefore important in controlling
mood swings.
• Works directly with mood regulators such as serotonin, melatonin and norepinephrine.
Sources of Chromium• Broccoli • Green beans• Potatoes• Grape Juice• Orange Juice• Beef
Zinc• Zinc status is linked to neuropsychological disorders such as
depression and anxiety. • Zinc improves the efficacy of anti-depressants in depressed
patients.• Also plays an overall role in balancing mood.
Sources of Zinc• Crab• Oysters• Lobster• Chicken• Fortified breakfast cereal• Yogurt• Cashews• Chickpeas• Swiss Cheese
Foods That Contribute to Mood Imbalances• Sugar• Refined starchy foods• Alcohol• Processed fast food
Beat the Blues by Letting Food Do The Work
• A healthy diet will not only ensure good physical health, but also psychological and emotional health.
So eat plenty of delicious, healthy foods and learn to relax.
“What is this life, if full of care, we have no time to stand and stare”- W.H. Davies
ReferencesB6:Dietary Supplement Fact Sheet. (n.d.). Retrieved May 8, 2015, from http://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/B12:Dietary Supplement Fact Sheet. (n.d.). Retrieved May 8, 2015, from http://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/Chromium: Micronutrient Information Center. (n.d.). Retrieved May 8, 2015, from http://lpi.oregonstate.edu/mic/minerals/chromiumCope, E. (n.d.). Role of zinc in the development and treatment of mood disorders. Retrieved May 8, 2015,
from http://www.ncbi.nlm.nih.gov/pubmed/20689416Iron:Dietary Supplement Fact Sheet. (n.d.). Retrieved May 8, 2015, from http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/#h3Kaplan, B., Crawford, S., Field, C., & Simpson, J. (n.d.). Vitamins, Minerals, And Mood. Psychological Bulletin, 747-760. Retrieved May 8,
2015, from http://la7ll5bk4f.search.serialssolutions.com/?ctx_ver=Z39.88-2004&ctx_enc=info:ofi/enc:UTF-8&rfr_id=info:sid/summon.serialssolutions.com&rft_val_fmt=info:ofi/fmt:kev:mtx:journal&rft.genre=article&rft.atitle=Vitamins, minerals, and mood&rft.jtit
MacDonald, P. (2006) Workplace stress and the practice nurse. Practice Nurse, 32(6), 28-32. Retrieved fromhttp://search.proquest.com/docview/230442705?accountid=10352
Magnesium Rich Foods. (n.d.). Retrieved May 8, 2015, fromhttps://www.cedars-sinai.edu/Patients/Programs-and-Services/Documents/CP0403MagnesiumRichFoods.pdf
Stokols, D. (1987). Handbook of environmental psychology. New York: Wiley. Subar, A., Block, G.,& James, L. (1989, September). Folate intake and food sources in the US population. Retrieved May, 8, 2015 from http://ajcn.nutrition.org/content/50/3/508.shortZinc:Dietary Supplement Fact Sheet. (n.d.). Retrieved May 8, 2015, from http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
Image References Chromium rich foods [online image]. Retrieve May 9, 2015. from
http://homepage.inlifepharmapvtl.netdna-cdn.com/wp-content/uploads/2014/09/Chromium-rich-foods1.jpgCool Question Marks [oniline image]. Retrieved May 9, 2015. from
http://images.clipartpanda.com/cool-question-marks-QuestionMarks.jpgFoods that fight holiday stress [online image]. Retrieved May 9, 2015. from
http://www.active.com/Assets/Nutrition/460/Foods-That-Fight-Holiday-Stress.jpgFood pyramid [online image]. Retrieved May 9, 2015. from
https://ourdietsolution.files.wordpress.com/2013/01/food-pyramid.pngFood sources of calcium [online image]. Retrieved May 9, 2015. from
http://www.quickanddirtytips.com/sites/default/files/styles/insert_large/public/images/4360/ foodsourcesofcalcium.jpg?itok=c7uhh3cWFood sources zinc [online image]. Retrived May 9, 2015 from
http://www.health.gov.fj/wp-content/uploads/2014/08/Food-Sources-Zinc1.pngGreens [online image]. Retrieved May 9, 2015. from
http://www.folicacid.ca/sites/default/files/image/greens.pngMagnesium rich diet [online image]. Retrieved May 9, 2015. from
http://www.homesogood.com/wp-content/uploads/2014/09/Magnesium-Rich-Diet.jpgSalmon[online image]. Retrieved May 9, 2015 from
http://www.benekeith.com/images/food/Salmon-Raw_Web.jpgSourced of B12 [online image]. Retrieved May 9, from
http://www.360bariatrics.com/wp-content/uploads/2014/06/sources-of-vitamin-B-12.jpeg[Untitled illustration of no –stress sign]. Retrieved May 8, 2015. from
http://blogs.ubc.ca/pscotch/files/2014/11/no-stress.jpg [Untitled illustration of stress ball]. Retrieved May 9, 2015 from
http://selfesteemprograms.com/wp-content/uploads/2010/09/safe_image.php_-300x256.jpgWeapon of mass destruction [online image]. Retrieved May 9, 2015 from
https://hisgraceissufficienthealth.files.wordpress.com/2013/03/weapons-of-mass-destruction.jpg