Sandrine Thuret, PhD INSTITUTE OF PSYCHIATRY, PSYCHOLOGY & NEUROSCIENCE
Basic and Clinical Neuroscience
Cells & Behaviour Unit
The Impact of Diet on Mental Health
Friday 27th of May 2016
Corporate Wellness and Benefits Summit
PhysicalHealth
CardiovascularDiseases
WeightManagement
Diabetes
Impact of Diet
WHAT
WE EATMentalHealth
MoodDepression
Cognitivedecline
Learning& memoryAbilities
WHATWHEN
HOW MUCH
WE EAT
Diet, cognition and mood
WHATWHEN
HOW MUCH
WE EAT? ?
RESVERATROLVITAMIN E DEFICIENCY HIGH SUGAR
HIGH SATURATED FATCALORIE RESTRICTION VITAMIN B DEFFICIENCY
SOFT DIET VITAMIN A DEFFICIENCY BLUEBERRIESFLAVONOIDSZINCFOLIC ACID CURCURMIN
CAFFEINE INTERMITTENT FASTINGETHANOL
OMEGA 3 FATTY ACIDS
• Omega-3 fatty acids are Polyunsaturated essential fatty acids: The body cannot make them -- you have to get them through food.
• They are a component of the brain.
Omega-3 Fatty Acids
Omega-3 Fatty Acids: Not all equal
eicosapentaenoic acid (20:5, n−3; EPA)
docosahexaenoic acid (22:6, n−3; DHA)
Men
tal H
ealth
Effe
cts
Cold water fish such as salmon, mackerel, sardines, herring…
α-linolenic acid(18:3, n−3; ALA)
Flaxseeds, soybeans, pumpkin seeds, walnuts…
Omega-3- Fatty Acids and Cognition
• Low intake of Ω-3 FA is associated with cognitive decline in elderly.
• Whereas a diet rich in Ω-3 FA is associated with the prevention of cognitive decline.
• Rodents with Ω-3 FA deficiency showed impaired performance in spatial memory tasks- which could be rectified after supplementation.
Freemantle et al. 2006; van Gelder et al. 2007; Fedorova & Salem, 2006
• Ω-3 FA serum concentrations are 20% lower in patients with depression
• Fluoxetine (Prozac) and EPA appear to be equally effective in controlling depressive symptoms in major depression (1g EPA = 20 mg fluoxetine for 8 weeks)
Omega-3- Fatty Acids and Mood
!
Logan et al., 2004; Jazayeri et al., 2008; Lin et al. 2012
1g=1000mg of EPA/DHA
per day
1 serving (85g) of salmon or sardines/day
OR 3 servings (255g) of tuna or cod or pollock/day
(OR 10 eggs/day – or 3kg of beef!)
Omega-3 Fatty Acids
RESVERATROLVITAMIN E DEFICIENCY HIGH SUGAR
OMEGA 3 FATTY ACIDS HIGH SATURATED FATVITAMIN B DEFFICIENCY
SOFT DIET VITAMIN A DEFFICIENCY BLUEBERRIESFLAVONOIDSZINCFOLIC ACID CURCURMIN
CAFFEINEETHANOL
CALORIE RESTRICTION
INTERMITTENT FASTING
Dietary/Energy Restriction: Well-known physical health benefits
Review in Mattson, 2001, 2008, 2012
Overweight participants under CR(over 400 studies)
Reduction of Type-2 diabetes
risk factors
Improvement of the immune
system
Diminution of cardiovascular diseases
risk
Animal Models
under CR or IF
Increase lifespan
Non-Overweight participants under CR
(Calerie study, Witte et al.
2009) and IF (Vallejo study)
Diminution of hospital
admission (50%)
Review in Redman et al., 2008
Decrease Concern
about body size and shape
(Human)
Improved Verbal
memory (Human)
Animal Models
under CR or IF
Diminution of depressive symptoms
Review in Zainuddin and Thuret, 2012, Murphy and Thuret, 2015
Dietary/Energy Restriction: Mental Health Benefits
Improved Spatial
learning and
memory (Mice)
Overweight participants under CR
Non-Overweight participants under CR
(Calerie study, Witte et al.
2009) and IF (Vallejo study)
Witte et al., 2009
50 healthy participants aged between 50 and 80,BMI between 21 and 25.
Calorie Restriction with a daily reduction of 30% for 3 months + Control Group (no change in diet)
CR+30%
Control
Dietary/Energy Restriction: Mental Health Benefits
WHATWHEN
HOW MUCH
WE EAT? ?
Diet, cognition and mood
Hippocampus, cognition and mood
Diet, Hippocampus, cognition and mood
WHATWHEN
HOW MUCH
WE EAT
Hippocampus: Neurogenesis: birth of new nerve cells
RESVERATROLVITAMIN E DEFICIENCY HIGH SUGAR
OMEGA 3 FATTY ACIDS HIGH SATURATED FATCALORIE RESTRICTION VITAMIN B DEFFICIENCY
SOFT DIET VITAMIN A DEFFICIENCY BLUEBERRIESFLAVONOIDSZINCFOLIC ACID CURCURMIN
CAFFEINE INTERMITTENT FASTINGETHANOL
WHATWHEN
HOW MUCH
WE EAT
NEUROGENESIS
Diet, Hippocampal NEUROGENESIS, cognition and mood
Impact: Present and Future Health
“An integrated approach, recognising the interplay of biological, psychological,
social and environmental factors is key to challenging the growing burden of
mental ill-health in western nations. Diet is a cornerstone of this integrated
approach. The time is now right for nutrition to become a mainstream, everyday
component of mental health care, and a regular factor in mental health
promotion.”
Dr Andrew McCullochFormer Chief Executive The Mental Health Foundation
Nutrient Amount used in Human studies
Food rich in Nutrient Serving equivalent
Flavonoids 100 to 800 mg flavanols/day Cocoa (2.5mg/g)Citrus fruits, berries Tea, Wine
Flavonoids constitute about 25% of the dry weight of fresh tea leaf- 200-ml cup of tea, the mean total content of flavonoids is 266.68 mg for green tea, and 233.12 mg for black tea
Citrus fruits
40g to 160g of 99% dark chocolate/day
OR
80g to 320g of 50% dark/milk chocolate/day
OR 1 to 3 cup of tea/day
Blueberries 500ml fresh wild blueberry juice/day 600g of fresh blueberries/day
Curcumin 500mg to 3g/day of curcumin powder Tumeric powder Eating one curry dish/day!
Zinc Recommended daily intake:8 to 11 mg/day
Oysters, Red meats, liver, nuts…
1 oyster OR8 table spoon of wheat germsOR 1 cup of peanuts or 100g of beef
Caffeine <100mg beneficial >500mg detrimental
coffee One espresso: 51mg (Starbucks)157mg (Costas)
Vitamin E 15mg/day Seed/nut oil, nuts 4 teaspoons of sunflower oil OR 100g of almonds OR 1kg of spinach OR 1.5kg of mango
Vitamin A Recommended daily intake:700 to 900 μg/day (no more than 3000μg/day)
Cod liver oil, Carrots, Butter, Spinach…
1/3 of a tea spoon of cod liver oilOr 100g of carrots
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