Diet And Mental Health In Teens

Written by Dr. Steve Chaney on . Posted in Diet and Mental Health, Diets to Fight Depression, Food and Health

Is Your Teen Crazy Because Of What They Eat?

Author: Dr. Stephen Chaney

 

diet mental health teensIf you have teenagers or have had teenagers in the past, you know they can be a little crazy at times. Sometimes they are a lot crazy. It’s easy to dismiss the occasional weird behavior by attributing it to raging hormones. I wouldn’t want to dismiss the difficulty teens experience adjusting to all these new hormones running around inside their body.

However, if you have a teenager, you also know their diet often isn’t the best. Many of them live on sodas, fast foods, snack foods and sweets. Could there be a correlation between what they eat and their mental health? In fact, several recent studies have suggested there is a correlation between poor diet and mental health issues in teens.

What is the connection between diet and mental health in teens?

This study (WH Oddy et al, Brain, Behavior, and Immunity, doi.org/10.1016/j.bbi.2018.01.002) breaks new ground.

  • The scientists in charge of the study asked whether the effect of diet on mental health was direct or indirect. Specifically, they asked whether diet influenced obesity and inflammation which, in turn, influenced mental health.
  • They also investigated a reverse hypothesis model. Specifically, they asked whether poor mental health led to poor diet rather than the other way around.

How Was This Study Done?

diet mental health teens doctorsThis study has a very interesting history. It grew out of a major pregnancy study (The Raine study) initiated in Western Australia in 1989. The Raine study was designed to determine how events during pregnancy and childhood influence health later in life. Diet and many other variables were measured during pregnancy, at birth, and at 1, 2, 3, 5, 8, 10, 14, 17, 18, 20, and 22 years of age for the offspring. This particular study followed 843 teenagers who were assessed at ages 14 and 17.

Based on food frequency questionnaires administered at both ages, the participants’ diets were given a score ranging from a “Healthy” at one extreme to “Western” at the other extreme.

  • The “Westerndiet was characterized by fast foods, convenience foods, red and processed meats, full-fat dairy, French fries, refined grains, sweets, soft drinks, chips, sauces, and dressings. (Does that sound like your teen?)
  • The “Healthydiet was characterized by whole grains, fruits, vegetables, legumes, and fish. (It’s nice to know that some teens eat that way.)

In addition to diet, the scientists measured BMI (a measure of obesity) and mental health in the 14-year-old group. When those same teens reached 17, the measurements were repeated, and blood markers of inflammation were also measured.

Two assessments of mental health were used.

  • The first assessment measured depression.
  • The second assessment measured “Internalizing Behaviors” (withdrawal, depression, and anxiety) and “Externalizing Behaviors” (aggression, delinquency, and attention disorders). High scores on this test indicate a higher level of emotional and behavioral problems.

 

Diet And Mental Health In Teens

diet mental health teens choicesHere are the results of the study:

  • Adherence to a “Western” diet was associated with greater caloric intake and obesity at age 14.
  • By the time the teens reached 17, adherence to a “Western” diet was associated with:
    • Obesity and inflammation
    • Depression and other mental health issues
  • A “Healthy” diet was protective against obesity, inflammation and mental health issues.
  • Obesity and inflammation were independently associated with depression and mental health issues in the 17-year-olds.

So what was the correlation between diet and mental health in teens?

On this basis, the investigators speculated that the effect of poor diet on mental health outcomes in teens was mediated by obesity and inflammation. (That is a fancy way of saying poor diet leads to obesity and inflammation, and obesity and inflammation lead to poor mental health.) However, the authors acknowledged they could not exclude a direct effect of diet on mental health.

  • Depression at age 14 did not correlate with poor dietary patterns at age 14. Simply put, if you started with everyone who had poor dietary habits at age 14, it correlated well with depression. However, if you went in the reverse direction – if you started with everyone who was depressed at age 14, it did not correlate well with poor diet.

On this basis, the investigators concluded that the reverse model hypothesis was unlikely. In short, they concluded that a model in which poor diet leads to depression and other mental health issues in teens is much more likely than a model in which mental health issues lead to a poor diet.

 

What Does This Mean For You?

diet mental health teens vegetablesWhen you put this in the context of previous studies, it is clear that what we eat matters. More importantly, what we eat matters at every stage of life. For example:

These studies are just the tip of the iceberg. There are dozens of recent studies that come to the same conclusion. In short, a good diet can make you happier as well as healthier. Whether you are 9 months or 90 years, a good diet is just as important for your mental health as for your physical health.

As for those crazy teens of yours, you might want to encourage them to eat healthier. It may be a hard sell at first, but once they start feeling happier and calmer they may just be converts to a healthy eating plan.

Remember, there is a connection between diet and mental health in teens.

The Bottom Line:

 

A recent study followed a group of teens in Western Australia from ages 14 to 17. They compared the effect of a “Western diet” (characterized by fast foods, convenience foods, red and processed meats, full-fat dairy, French fries, refined grains, sweets, soft drinks, chips, sauces, and dressings) with a “Healthy diet” (characterized by whole grains, fruits, vegetables, legumes, and fish) on obesity, inflammation, depression, and mental health. The study found:

  • Adherence to a “Western” diet was associated with greater caloric intake and obesity at age 14.
  • By the time the teens reached 17, adherence to a “Western” diet was associated with:
    • Obesity and inflammation
    • Depression and other mental health issues
  • A “Healthy” diet was protective against obesity, inflammation and mental health issues.

This study was consistent with dozens of other studies showing that diet affects mental health at every age. These studies show a good diet can make you happier as well as healthier. Whether you are 9 months or 90 years, a good diet is just as important for your mental health as for your physical health.

As for those crazy teens of yours, you might want to encourage them to eat healthier. It may be a hard sell at first, but once they start feeling happier and calmer they may just be converts to the healthy eating plan.

For more details, read the article above.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Are There Diets to Fight Depression In Women

Written by Dr. Steve Chaney on . Posted in Diets to Fight Depression, Health Current Events

A Story of 6 Blind Men And An Elephant

Author: Dr. Stephen Chaney

 

 

6 blind men and a elephantAre there diets to fight depression in women?  This week’s health tip reminds me of the story of 6 blind men and an elephant. You probably remember the story. One blind man grabbed a leg and declared that an elephant is like a tree trunk. Another blind man grabbed the tail and declared that an elephant was like a rope – and so it went. Each blind man had a different version of reality, but none of them really knew what an elephant was like.

Sometimes science is like that. Every scientific study is designed to test a specific hypothesis, and sometimes we scientists can become limited by the hypothesis we are testing. We only see what we are looking for. We become like the blind men trying to figure out what an elephant really is.

That thought came to mind recently when one study claimed that an anti-inflammatory diet decreased the risk of depression by 26% in women, and another claimed that increased flavonoid intake was the secret to decreasing depression in women. Of course, both of those reports came on the heels of another study a few months ago claiming that a Mediterranean diet was the secret to decreasing depression.

If all of this sounds confusing, keep that image of the blind men and the elephant in your mind for a while. I’m going to come back to the elephant later, but let me start by evaluating the merits of the two most recent studies which claim there are diets to fight depression in women.

How Were These Studies Designed?

diets to fight depressionThe first study (Shivappa et al, British Journal of Nutrition, doi:10.1017/S0007114516002853, 2016)  was designed to test the association between the anti-inflammatory potential of their diets and the risk of depression in middle-aged Australian women. The study followed 6,438 women with an average age of 52 for 12 years.

Self-administered surveys were sent to the participants every 2-3 years (most participants completed 5 surveys during the study). A Dietary Inflammation Index (DII) was calculated based on the food frequency portion of the surveys. Depression scores were calculated based on their answers to 10 questions from a well established depression rating system.

This was a well designed study and the results were fairly straight forward. Those women consuming the most anti-inflammatory diets were 26% less likely to develop depression than the women consuming the most pro-inflammatory diets.

The second study (Chang et al, American Journal of Clinical Nutrition, doi: 10.3945/ajcn.115.124545, 2016) was designed to test the association between flavonoid intake and depression in middle aged and older American women. This study followed 82,643 women ages 36-80 for an average of 10 years.

Flavonoid intake was calculated based on food frequency questionnaires administered every 4 years. Depression was assessed based on several well established ratings systems.

Again, this was a very well designed study, and the results were quite impressive:

  • Women who consumed the largest amounts of flavonoids were 7-10% less likely to develop depression than women consuming the least flavonoids.
  • When the study was broken down into flavonoid-containing foods, citrus fruits appeared to be particularly beneficial. Women consuming >2 servings per week were 18% less likely to develop depression than women consuming <1 serving per week.
  • Tea also scored high in their analysis. Women consuming >4 cups per day were 12% less likely to develop depression than women who rarely or never consumed tea.
  • While those flavonoid-rich foods stood out, the authors emphasized that there were no “magic” foods. It was a composite of all flavonoid containing foods that was related to lower depression risk.
  • The effect of a flavonoid-rich diet was particularly beneficial for older women. For women aged 65 or older at the beginning of the study, high flavonoid intake was associated with a 17% lower risk of developing depression.

 

Diets to Fight Depression:  The Secret

diets to fight depression secretsI have just described two very well designed studies on diets to fight depression in women. One concluded that an anti-inflammatory diet reduced the risk of depression while the other concluded that diets rich in flavonoids decreased the risk of depression. I have previously described studies suggesting that omega-3 fatty acids decrease depression risk in women and that consuming junk food increases depression risk . Other studies have suggested that a Mediterranean diet may significantly reduce depression.

If you are looking for a natural solution to recurring depression, these individual reports are probably confusing and overwhelming. I call it the “study du jour” syndrome. It can lead to paralysis. You just don’t know what you should try first.

What if these individual studies were like the blind men trying to describe an elephant?  Perhaps we need to step back and see if we can find the commonality in all of these studies. We need to look for the elephant.

For example, we might start by asking what is an anti-inflammatory diet? It turns out that diets rich in fruits, vegetables, fatty fish, olive oil and legumes are anti-inflammatory, while diets rich in saturated fats, cholesterol, and refined carbohydrates are pro-inflammatory. In short, the anti-inflammatory diet is very similar to the Mediterranean diet, and fully consistent with the reported benefits of omega-3 fatty acids. The pro-inflammatory diet, on the other hand, perfectly describes a junk food diet loaded with fat, cholesterol, and simple sugars and are not diets to fight depression.

What about diets rich in flavonoids? What are those flavonoid-rich foods? It turns out that flavonoids are found primarily in plant foods, and fruits, vegetables, and whole grains.  Beverages such as tea and coffee are particularly good sources.

So the secret is that there is no secret. Your mom was right all along. Eat your fruits, vegetables and whole grains. Take your fish oil. Take a vitamin supplement to make sure you didn’t miss anything. Avoid the junk foods. You’ll be healthier, and you’ll be happier. Include these in your diets to fight depression.

What Do These Studies Mean For You?

When considered individually these studies may seem confusing. However, when you consider them altogether the evidence is overwhelming. A good diet can significantly reduce your risk of depression, and a bad diet can make your depression even worse.

Of course, diet alone will not be enough to prevent depression in everyone. A more holistic approach would be to include exercise, socialization, and some stress reduction practices. Whether stress reduction occurs through yoga, meditation, counseling or other practices will vary from individual to individual.

Of course, if your depression is severe, professional help may be needed. I regard anti-depressant medications as a very last resort, but they can be life savers for some people.

So, with the inclusion of the right foods, the above studies seem to show there are diets to fight depression in women.

 

The Bottom Line

 

  • Two very good studies have recently been published concerning diet and depression in women:
  • One study concluded that an anti-inflammatory diet reduced the risk of depression in women.
  • Another study concluded that a diet rich in flavonoids reduced the risk of depression in women.
  • Other recent studies have concluded that diets rich in omega-3s and Mediterranean diets decrease depression risk in women. Another study concluded that consuming junk foods significantly increased depression risk.
  • When considered individually these studies may seem confusing. However, when you consider them altogether the evidence is overwhelming. A good diet can significantly reduce your risk of depression, and a bad diet can make your depression even worse.
  • Your mom was right all along. Eat your fruits, vegetables and whole grains. Take your fish oil. Take a vitamin supplement to make sure you didn’t miss anything. Avoid the junk foods. You’ll be healthier, and you’ll be happier
  • Of course, diet alone will not be enough to prevent depression in everyone. A more holistic approach would be to include exercise, socialization, and some stress reduction practices. If your depression is severe, professional help may be needed. I regard anti-depressant medications as a very last resort, but they can be life savers for some people.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Recent Videos From Dr. Steve Chaney

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Latest Article

Eye Pain Relief

Posted August 20, 2019 by Dr. Steve Chaney

A Simple Treatment To Make Your Eye Pain Disappear

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 

good newsAs the song goes: ”…Summertime and the living is e-a-s-y….”  Here in Florida we know that the living is easy because it’s so hot who wants to be doing anything except either sitting in the shade, or inside in the air conditioning.  Personally, I don’t think this summer was so bad, especially the evenings, but then, I really hate the cold so maybe my opinion is biased.

To stay in alignment with “living is easy,” I’m taking the advice of a few experts who teach easy ways to stay calm, motivated, and happy.  I’m taking a 30-day break from the news.  It’s so much in my face lately that it’s really affecting me in a very negative way.  So far, I’m two days into my 30 days.

I’ve decided that I want to take away some of the stress that seems to be normal for everyone. To that end I was listening to a speaker who was talking about the dangers of stress and what it does to the body.  Really frightening! He was saying that negative news sells and, for example, in the 1990’s in one city of the USA, homicides had gone down 42%, but the local TV station increased its coverage of homicides by 700%.  It’s only gotten worse in 2019.  It’s making us think we live in a dangerous country, and it sure isn’t helping our blood pressure.

To solve that problem, this speaker recommended going on a “news fast” for 30 days. Absolutely no negative news of any kind for a full month.  I’m surrounded by news all day so it’s a challenge, but I’ve found a great substitute:  www.GoodNewsNetwork.org.  Their mission is to be an antidote to the barrage of negativity experienced in the mainstream media.

So, I want to share this with you, and if you have any other good news stations/websites you love, please feel free to share it with me.

I think I’m off to the beach with a big umbrella and a thermos of ice-cold tea!  Living the e-a-s-y life!

Have a relaxing month!

 

Eye Strain And Eye Pain

 

eye pain reliefThis week I had a client come to the office with a situation that is pretty rare.  He described his pain as on his eyeball, which then referred to the entire top half of his skull.  It was like drawing a line that went under his eyes, through his ears, and around his head.  It was definitely a headache but concentrated on his eyes.  He was in desperate need of eye pain relief.

This client works in an industry that has the computer screen changing frequently and he’s needing to locate information on the new screen quickly.  He has experienced eye strain before, but other times just having the weekend off has resolved the problem.  This time the pain didn’t go away.

We don’t ever think about the muscles that move our eyes, but they can get repetitively strained just like any other muscle in the body.  This especially happens if you are watching something that has your eye moving back and forth rapidly, like a game on your computer or phone.

The muscles that are most prone to a repetitive strain injury are the ones on the top of the eye and on the outside of the eye.  I’m not an eye doctor so I can’t explain why these two muscles cause more problems than the others, but my experience has shown this to be the truth.

 

Eye Pain Relief

 

eye pain relief massageThe treatment is simple, but you need to do it cautiously.  If you wear contacts, you’ll need to remove them. The pressure is VERY light.

Put your fingertip directly onto your eyeball and press down GENTLY.

Slide your finger from the top of your eyeball to the outside of your eyeball.

If you find a point where it is tender, that’s the spasm that is putting a strain on your eyeball.  Just leave your fingertip on that point for 30 seconds.

You may even get a light show while doing this, with different shapes and colors.

You’ll find that this simple treatment will soothe tired eyes at the end of the day.  But remember, the pressure needs to be light and gentle.

Why stay in pain when it’s so easy to find the muscular source of the problem and eliminate it?

 

 

Treat Yourself to Pain-Free Living (https://julstromethod.com/product/treat-yourself-to-pain-free-living-hardcopy/) is filled with over 100 pictures pain free living bookand descriptions proven to show you how to find and self-treat muscle spasms from head to foot!

Join the 1000’s of people worldwide who have discovered that tight muscles were the true source of pains they thought were from arthritis, fibromyalgia, and other serious conditions.  You have nothing to lose, and everything to gain by releasing tight muscles.

 

Treat Yourself to Pain-Free Living is your step-by-step guide to pain relief!

 

 

Wishing you well,

 

Julie Donnelly

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

About The Author

julie donnellyJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

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