Depression, Anxiety & Sleep · Depression Food For Your Mood: Depression, Anxiety & Sleep ©Linda...

Food For Your Mood: Depression, Anxiety & Sleep

© Linda Back 2017

Food For Your Mood:Depression, Anxiety & Sleep

Disclaimer

The information covered in this session is for personal interest purposes only,

and is not intended as a substitute for medical advice, nor medical care.

If you have specific concerns, please consult your healthcare provider.

Lifeline: 13 11 14


© Linda Back 2017

About Me:

Fully qualified naturopath, nutritionist and herbalist with 6 years experience.

❖ Bachelor of Health Science (Complementary Medicine)

❖ Advanced Diplomas:o Naturopathyo Nutritional Medicineo Western Herbal Medicine.


© Linda Back 2017

How Common Are Mental Health Problems?


© Linda Back 2017

• Over 25% of Australians report high levels of anxiety and/or depression 1

Possible factors:? 21st Century lives are contributing - high pressure.

? Difficulty adapting – no longer running from sabretooth tigers. Now we have different tigers

? Brain chemical (neurotransmitter) imbalance

? Lifestyle – diet, exercise, nutrient deficiencies

? Gut health

? Inflammation

? Thyroid

Depression


© Linda Back 2017

• 2nd highest rate of antidepressant prescriptions per capita in the world.2This is increasing by 25% each year.

• Medications aren’t working for many (only 1 in 5)3

• Side effects of medications can be significant

Depression


© Linda Back 2017

• The focus of medical treatment has been on boosting serotonin, a brain chemical (neurotransmitter) known to play a role in mood.

• 90% of the body’s serotonin is located in the small intestine. It helps move digestion along, and helps direct energy supplies to where they are most needed.4

• More energy diverted to the brain, meaning loss of energy –reproduction, sex drive, hobbies etc?

Anxiety


© Linda Back 2017

‘Fight or Flight’

vs

‘Rest and Digest’

Fight or

flight

Rest and

Digest

Anxiety


© Linda Back 2017

• Excessive fight or flight. Brain has reduced ability to calm and relax, due to higher levels of excitatory signals.

• Hard-wired stress response• Hippocampus area of the brain – memory, learning, emotional context

to events. Also responds to stress• Amygdala region of the brain – fear centre or ‘lizard brain’• These areas can be shaped by our life experiences.• Brain can change – areas grow or shrink depending on what is going on

Sleep


© Linda Back 2017

• Insomnia – difficulty falling asleep, or staying asleep• Can be associated with depression, anxiety. Can conversely then affect

moods – chicken and egg situation.• Can be a side effect of medication, including antidepressants. Also –

pain-relieving medications, blood pressure/cholesterol medications etc.

• Lifestyle – shift work, exercise (too much late in the day, too little), caffeine, alcohol, sugar/artificial sweeteners, smoking, illicit drugs

• Food intolerances

Sleep


© Linda Back 2017

A New Approach


© Linda Back 2017

Mental health is a whole-body condition – not just about the mind.

✓Stress management

✓Movement

✓Nutrients

✓Gut health

✓Inflammation

....supporting multiple underlying causes

Inflammation


© Linda Back 2017

• Stress and inflammation go hand in hand

• Can also be related to gut health

• Inflammation is higher in people suffering from depression, anxiety and sleep issues

• Inflammation can affect the brain – encourages withdrawal and isolation (survival)

• Relatively new area of research

Gut Health


© Linda Back 2017

• Gut has its own brain (enteric nervous system). ‘Gut feelings’

• Gut is strongly linked to anxiety – almost ½ of all IBS patients also have anxiety.

• Mouse study – transplanted an unhealthy gut bacteria into germ-free mice, and those mice developed anxiety.

• Imbalance of bacteria in the gut (microbiome) – lack of good bacteria, increase in bad bacteria & inflammation. Influences serotonin production. Reduces body’s own vitamin production, and nutrient absorption.

Gut Health Recommendations


© Linda Back 2017

• Probiotics• Good bacteria that help improve gut health and overall wellbeing• Choose a live (refrigerated) version. • Choose a strain that has proven benefit• More strains do not necessarily mean better• My favourite strains: Lactobacillus rhamnosus LGG

L. acidophilus & Bifidobacterium lactis

• Fermented Foods• Yoghurt (plain/low sugar)• Kombucha• Kimchi• Sauerkraut

Nourishment for Healthy Moods


© Linda Back 2017

✓ Low GI food choices – keep blood sugar levels steady. Blood sugar fluctuations can affect mental health and sleep patterns.

✓ Reduces inflammation & oxidative stress (cell damage)

✓ Supports gut health & happy microbiome (bacteria).

✓ Building blocks for healthy moods – nutrients such as magnesium, B-vitamins, calcium, zinc, healthy fats

✓ Specific foods – Cocoa, honey, blackcurrant, broccoli sprouts, green tea, cherries, pomegranate, ginger, spinach, nuts, beetroot, coriander, oregano, turmeric

Mediterranean-Style Diet


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• Lots of fresh vegetables & fruits• Healthy fats – nuts, seeds, fish, olive oil• Lean protein• Non-processed grains

• High fibre• High omega-3 fats (fish and seafood)• High antioxidants (colourful fruits & vegetables, red wine, olive oil)• Low-GI

Where’s the Proof?


© Linda Back 2017

• 10 094 people studied for 5 years – Mediterranean Diet. 30% reduction in risk of depression5

• 69 954 women studied over 3 years. High GI diet with lots of refined carbohydrates (white bread, sugar) – increased risk of depression6

• Eating Mediterranean Diet for 10 days – increased vigour, alertness and contentment, improved mood.7

Simple Swaps


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• Breakfast – replace cereal with eggs & veg (omelette, poached eggs & asparagus/tomatoes/mushrooms etc. Nut-based granola with Greek Yoghurt. Plain porridge topped with fruit. Smoothie with good-quality protein powder (less than 10g sugar/100g powder)

• Lunch – swap sandwich for a salad with protein (fish, chicken etc) & olive oil based dressing, top with nuts, seeds, avocado

• Dinner – fish or seafood 3 times per week, less pasta/rice/potatoes – add more fresh veg

• Snacks – nuts, seeds, fresh fruit, veg sticks with hummus/avocado/cheese

Nutrients For A Healthy Mind


© Linda Back 2017

• Magnesium✓Calming and relaxing to the nervous system and brain✓Boosts energy✓Found to be low in anxiety, depression & sleep problems✓Symptoms of deficiency – headaches, restless legs, fatigue, hormonal imbalances✓Dosage 400-700mg/day of an absorbable form. Magnesium citrate or bisglycinate

• Zinc✓Most people are low in zinc✓Plays a role in brain function & moods✓ Important to choose an absorbable form. Zinc sulphate or bisglycinate.

➢ Need to take at a different time from medications, and preferably with food

Nutrients For A Healthy Mind


© Linda Back 2017

• B-complex• B12 – helps the brain to adapt and reduces inflammation• B2, B3 & B5 assist nerve energy production• Folate supports healthy nerve function• Excellent as a cost-effective way to help reduce stress8

• Healthy fats• Anti-inflammatory – have been shown to be a good

supportive therapy for depression9

• EPA/DHA (in fish oils). • Good for learning, memory & perception

Herbal Medicine For A Healthy Mind


© Linda Back 2017

• Depression:✓Turmeric & Saffron – anti-inflammatory, mood-lifting, assists energy production

➢ Most turmeric supplements aren’t very well absorbed or potent.

✓Rhodiola – good for helping cope with stress, improving concentration, energy boosting

✓St Johns Wort – natural anti-depressant and anti-anxiety herb. Also beneficial for the brain, and a potent antiviral ➢ Do not use alongside antidepressant medication

Improving Resilience to Stress:✓Siberian Ginseng, Astragalus, Rehmannia, Withania, Holy Basil (Tulsi), Oats

Herbal Medicine For A Healthy Mind


© Linda Back 2017

• Anxiety & Sleep• Passionflower – calms the mind & brings into rest phase – anxiety, sleep• Kava – Excellent for anxiety and insomnia. Should only be used for a short period

of time, and under supervision• Chamomile – good for children/teens. Also helpful where there is gut upsets that

are accompanying anxiety episodes• Valerian – can be useful for sleep. Some people can have negative reaction• Zizyphus – beneficial where there is sweating accompanying anxiety, also

menopausal symptoms (hot flushes, mood swings, anxiety)

The Effect Of Stress


© Linda Back 2017

• Individual resilience to stress differs

• Stress is strongly linked to the onset of depression – the higher the stress, the worse the depression10

• Good stress vs bad stress

• Mindshift - managing stress rather than avoiding it.

Stress Management

Stress interferes with the balance of ‘fight & flight’ vs ‘rest & digest’

✓Take some regular time out – without feeling guilty!✓Learn meditation, or take up Tai chi, yoga✓Keep a gratitude diary


© Linda Back 2017

Buddha was asked, “What have you gained from

meditation?”

He replied, “Nothing!”“However”, Buddha said, "Let

me tell you what I lost:Anger, Anxiety, Depression, Insecurity, Fear of Old Age

and Death.”

Stress Management - Ideas


© Linda Back 2017

✓ Heart Math➢App for learning how to bring positive emotional state by calming the heart rate

through breathing.➢Measurable & can be monitored with a sensor that clips into phone➢www.heartmath.com

✓ Breathing techniques➢ In for 5 seconds, out for 5 seconds➢Alternate nostril breathing

Exercise• One of the best natural stress-management techniques available! This

will only help moods (as well as other aspects of health).

• The universal vitamin.

• Reduces PMS, helps sleep

Choose something you ENJOY – take a friend, join a class, walk in the park etc. Build up slowly – every 2nd or 3rd day at first.

• Yoga – especially beneficial for stress, PMS, and improving blood flowto brain

• Walking – can be good if stress worsens symptoms (calming)


© Linda Back 2017

Why see a naturopath?• Tailored treatment – you are unique

• Treating the underlying cause

• Best quality and high-strength Practitioner-Only herbal and nutritional medicines

• Access to naturopathic screening tests – may provide clues to what is happening in your body.✓ Live blood analysis

✓ Body composition/cellular health

✓ Zinc testing

✓ pH, blood pressure, blood glucose

✓ Iridology

• Fastest results


© Linda Back 2017

References:


© Linda Back 2017

1. Australian Psychological Society. Stress & wellbeing: How Australians are coping with life. https://www.psychology.org.au/Assets/Files/PW15-SR.pdf

2. OECD Health Statistics 2013. http://dx.doi.org/10.1787/health-data-en

3. Depression: How effective are antidepressants? Informed Health Online [Internet] - Institute for Quality and Efficiency in Health Care (IQWiG) Version: January 12, 2017 PMHID: PMH0087089 https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0087089/

4. Andrews PW et al. Is serotonin an upper or a downer? The evolution of the serotonergic system and its role in depression and the antidepressant response. Neurosci Biobehav Rev. 2015 Apr;51:164-88

5. Sanchez-Villegas et al. Arch Gen Psychiatry 2009

6. Gangwisch JE et al. Am J Clin Nutr. 2015

7. Jacka FJ et al. A randomized controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med. 2017 Jan 30;15(1):23

8. Stough C, et al. The effect of a 90 day administration of a high dose vitamin B complex on work stress. Hum Psychopharmacol. 2011 Oct;26(7):470-6

9. Mocking, Roel & Harmsen, I & Assies, J & W J Koeter, M & Ruhé, Henricus & Schene, Aart. (2016). Meta-analysis and meta-regression of omega-3 polyunsaturated fatty acid supplementation for major depressive disorder. Translational psychiatry. 6. e756. 10.1038/tp.2016.29.

10. Hammen, C et. al. Chronic and acute stress and the prediction of major depression in women. Depress Anxiety. 2009;26(8):718-23

https://www.psychology.org.au/Assets/Files/PW15-SR.pdf

http://dx.doi.org/10.1787/health-data-en

https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0087089/

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