Food and mood - dietitian presentation for depression

Food and Mood • Introductions• Your Expectations• Eating well for better moods • Your food and your mood – is

there anything I can change?• Make and Taste – foods for Mood• Session recap and feedback

[email protected] Tel 07928248727

• Dawn Shotton• Registered dietitian and nutritionist 23 years• NHS and private health care - local, national and

international• Freelance for 10 years –

• One to one consultations• Diet plans and regimens on line• Group • Training• Corporate events and services

Free support at dietwise.co.ukfacebook.com/dietwise.co.ukTwitter @DietWiseDawn

About me...............

Low mood – who?

[email protected] Tel 07928248727

• WHO – leading disease burden in high income countries

• 1 in 20 people diagnosed depressed in Britain• Symptoms differ for different people

Some common signs.......

- Worthlessness- Guilt- Agitated/anxiety/worry- Poor concentration- Sleep changes- Loss/low energy- lack of motivation and interest- slowing down – physically + mentally

What causes low moods?• Biochemical?• Psychologically predisposed?• Common triggers.......

• Stress• Bereavement• Job loss• Relationship break ups

How can food help?Growing body of evidence that diet is important for –

• Prevention

• Development and • Management

Blood sugars....

• Avoid refined sugary foods

• Enjoy high fibre starchy food • Eat small and often

Fatty acids....• Good evidence that higher

omega 3 intake =↓ depression

• Oily fish, olive oil/rapeseed oil

Protein ....

Good sources:Meat, fish, eggsMilk, nuts, seeds,Lentils, yoghurt,Cheese.

Perhaps important for brain and mood?

Vitamin B’s .......

Good sources:Fresh vegetables and fruit,Wholegrains, nuts, seeds, fish.

Help keep depressing by products low:

Hydration.........

[email protected] Tel 07928248727

Help keep depressing by products low:

Key points:• 6-8 cups daily• Avoid caffeine• Limit alcohol

Putting it all together ........

A final word on exercise.......

[email protected] Tel 07928248727

30 minutes moderate exercise 5 x week