Fresh Food Alchemy
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Information Classification: General Fresh Food Alchemy Plant Based Nutrition and Depression…A Livable Tale
Transcript of Fresh Food Alchemy
Information Classification: General
Fresh Food Alchemy
Plant Based Nutrition and Depression…A Livable Tale
Information Classification: General
Information Classification: General
Life is a Walking Shadow…...
A Tale
Told by an Idiot
Full of Sound & Fury
Signifying
Nothing
William Shakespere’ Macbeth Act 5, Scene 5
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Information Classification: General
Definition Depression
Depression, however, is not just sadness. It is
characterized by weeks of such symptoms as
low or sad mood, diminished interest in
activities that used to be pleasurable, weight
gain or loss, fatigue, inappropriate guilt,
difficulty concentrating, and recurrent thoughts
of death.
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General Causes of Depression
Biological: brain chemistry, brain disorder, hormones, genetics, nutrition
Environmental: a subconsciously learned state of being or brought on by
outside forces
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Dr. Joe Dispenza: Personality Trait
Strong emotional reactions
create a high emotional charge
the brain focuses on that event and creates a memory.
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Depressing Statistics
According to World Health Organization:
• Estimated 322 million people worldwide suffered with depression in 2015, an 18.4% increase in a decade
• Global economic losses exceed $1 trillion due to lost productivity from apathy, lack of energy, inability to function at work or cope with daily life.
• In 2017 Suicide was the second leading cause of death among individuals between the ages of 10 and 34, and the fourth leading cause of death among individuals between the ages of 35 and 54.
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Traditional Explanation Of Depression
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Serotonin
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Serotonin Stimulation
Enterochromaffin Cells (EC) line Digestive Tract and produce Serotonin
1. SUGAR = Carbohydrate
2. FIBER = Mechanical stimulation food moving through the gastrointestinal tract. Fiber moves food through the GI tract more quickly, and contributes to higher serotonin levels.
3. Through the action of the gut microbiome. In fact, EC cells depend on microbes in order to produce serotonin.
Abnormal Serotonin production associate with gastrointestinal conditions (IBS, Constipation, Diverticular Disease….)
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IBS + DEPRESSION ANXIETY STUDY
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Gut – Brain Axis
Your brain and gut are in constant communication, connected by an information highway known as the Vagus nerve.
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Gut - Brain Axis + Inflammation
Gut microbes out of Balancelow grade inflammation
chronic inflammationSystemic Disease
Depression is often a sign of chronic inflammation
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Gut Inflammation: Causes
• 1 high fat meal can trigger low grade inflammation
• Regular consumption can increase risk for inflammation related chronic diseases
Behavioral studies have shown that prolonged psychological stress can activate the same pro-inflammatory pathways
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Psychology and the Gut
• Association between gut microbes, digestive function and mental wellbeing.
• Poor diet is a risk factor for depression
• Gastrointestinal disorders can be a precursor to depression
• A healthier anti-inflammatory diet may prevent depression
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Arachidonic Acid: Omega 6
Avoiding the blues is not just about eating your greens.
Arachidonic Acid, is a pro inflammatory. Can impair mood by triggering inflammation in the body that reaches the Brain.
The top-two sources are chicken & eggs.
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Dietary Fiber associated with less Depressive Symptoms
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Natural mood foods: The actions of polyphenols against psychiatric and cognitive disorders
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Vegans report less stress and anxiety than omnivores
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Antidepressant Food Scale
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Antidepressant Food Scale
B9 + B6+ B12 + B1+ Fe + (EPA+ DHA) + Mg + K + Se + Vit A + Vit C + Zn
WatercressSpinachMustards/turnips/beet greensLettuces(red, green, romaine)Swiss ChardFresh Herbs (cilantro, parsley, basil)Chicory GreensPummeloPeppers (bell, serrano, jalapeno)CollardsPumpkinDandelion GreensBroccoli
127%97%76 - 93%74 -99%90%73-75%74%69%39 – 56%48 - 62%46%43%41%
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Many plant foods, including apples, berries, grapes, onions, and green tea, contain phytonutrients that appear to
naturally inhibit MAO, as do such spices as cloves, oregano, cinnamon, saffron and nutmeg.
Foods That Inhibit MAO(Monoamine Oxidase)
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“Although the determinants of mental health are complex, the emerging and compelling evidence for nutrition as a crucial factor in the high prevalence and incidence of mental disorders suggests that diet is as important to psychiatry as it is to cardiology, endocrinology, and gastroenterology.”
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Fresh Food Alchemy’s
6 Week Plant Based Makeover
IG:freshfoodalchemyFB:freshfoodalchemy
