Mental Health and Food

“The time is now right for nutrition to become a mainstream everyday component of mental health care.” Dr. Andrew McCulloch, Chief Executive of the Mental Health Foundation at UK

During the few years that we spent in the Nutrition program at Ryerson, we’ve learned a lot about the importance of food to our bodily health and emotional well-being. Much more was discussed on the integrative approach of health, of incorporating active living and healthy eating into our daily lives. However, little of its implications on our mental health was touched upon, let alone putting such knowledge into clinical and community practice. This is the reason that triggered our interest to look into the role of diet in the care and treatment of people with mental health problems. Through this journey, we’ve learned to re-examine the complex relationship between food and how it in turn operates the mind as well as to question why the impact of food on our mental health has been understudied for so long.

What do we know? How little do we know?

Did you know that most of the brain is derived directly from food? The dry weight of the brain is 60% fat. The fats that we eat, therefore, directly affect the structure and substance of our brain cell membranes. Consumption of too much saturated fat would make our brain cell membranes less flexible and healthy. In nutrition, we also learned that a balanced intake of essential fatty acids such as omega-3 and omega-6 is very important. How does it relate to mental health? Is there a direct impact to the functioning of our brain? We haven’t discussed them in our courses yet, but through our investigation we learned that 20% of the fat in our brain is made from omega-3 and omega-6 fatty acids. More importantly, equal intakes of these 2 EFAs are important for the normal functioning of the brain, as unequal intakes are implicated in a number of mental health problems, including depression, and concentration and memory problems (McCulloch, 2010). In class, we’ve also discussed that intakes of proteins and amino acids are important for the production of neurotransmitters that regulate our feelings of contentment, anxiety, memory function and cognitive function. What we didn’t learn was that regular consumption of certain substances such as coffee and alcohol may contribute to the over-production of some of these neurotransmitters, leading to mood swings and even chronic diseases.

The role of diet in relation to specific mental health problems

Often times, diagnoses of a mental illness are first examined against personal genetic profiles and family histories. Hereditary factors are strongly associated with the various mental conditions. In addition, we’ve also learned that the onset of certain diseases can be triggered by many interacting factors other than genetics. This leaves us to wonder how big of a role diet plays among all these other factor. So far, it has been shown through clinical research that EFAs and iron levels affect the onset of Attention Deficit Hyperactivity Disorder (ADHD) and that dietary changes can result in significant improvements in hyperactive children (McCulloch, 2010). Low intakes of folate, vitamins and tryptophan are associated with higher incidences of depression symptoms (McCulloch, 2010). We also know that consumption of foods that are rich in saturated fat is not good for us, but why is that? In what ways does it impact our mental health? Here through reading related articles and writing this journal, we learned that many clinical trial studies have demonstrated a positive association between saturated fat intake and the incidence of dementia (McCulloch, 2010). As more interesting evidence unveils, we feel an urgent need for policy makers, researchers, and practitioners to work in synergy, make studies in food and mental health possible, and bridge the gap between nutrition knowledge and its applications in healthy eating practice.

What does it mean to us?

It means that we, as nutrition students and future nutrition and health care professionals, need to be more knowledgeable and sensitive about the long-term impact of consuming certain food products. Food is much more than just the carbohydrates, the proteins, and the fats. Perhaps a balanced intake from the four food groups is no longer sufficient for healthy eating and living. We also need to take into consideration of whether consumption of these foods meets the needs of our brain. Many questions linking diet and mental health are yet to be looked at and answered. We should definitely increase communications between dietitians, psychologists, and psychiatrists as part of an integrative approach of health care.

References

McCulloch, A. (2010). Feeding Minds:The impact of food on mental health. Glasgow: The Foundation of Mental Health.

Colors and More...

So we were flipping through Longo’s most recent issue of their Experience Magazine – education & ideas for adventures in food. Indeed, it was quite an adventure for busy students like us, who are not usually all that into figuring out recipes and cooking in the midst of exams and assignments. However, in about two minutes of time, we’ve learned many interesting facts simply from flipping through the pages. We learned that, being more than Mother Nature’s fat-free sweetener, maple syrup is an excellent source of manganese, riboflavin and zinc, and also contains magnesium, calcium and potassium. Research has shown that maple syrup has an antioxidant capacity which is comparable to a banana or a serving of broccoli. The magazine further discusses the importance of family meals to the overall well-being of children and parents. On the next page, it talks about how music is key to setting the mood and an essential part of the ritual of eating. Already impressed by the depth of the nutritional and social content of each article, we saw Longo’s cooking experience class: Bento Nouveau Makimono Sushi lessons all over the GTA. At this point, we have completely fallen in love with this magazine and all the foods/recipes introduced in them.

What strikes us the most is the magazine’s unbelievably appealing combinations of colours for all of their recipes and images of foods. Then it hit us, perhaps we are visual people and maybe many people are. It wasn’t the knowledge or experience offered by this magazine, but rather the cheerful colors that drew us into reading. We took a moment to think about how essential colors are to foods & why that is and dug up a little more about it on the internet. Blue is an appetite suppressant that’s usually incorporated into weight loss plans (Color Matters, 2008). Scientific explanations offered are that blue food is a rare occurrence in nature. There are no leafy blue vegetables, fruits and meats, aside from blueberries. Blue doesn’t exist in any significant quantity as a natural food color (Color Matters, 2008). Consequently, we don’t have an automatic appetite response to blue (Color Matters, 2008). Furthermore, our earliest ancestors associated blue, purple and black with poisonous foods when they went out foraging (Color Matters, 2008). Green, brown, and red are the most popular food colors. Red, therefore, is often used in restaurant decorating schemes because it is an appetite stimulant (Color Matters, 2008). Now what does it mean to know about colors and food? Taking a step further, we can think of how the food industry makes use of such knowledge and manipulates the visual effect and color factor in almost every modifiable food product in hopes of influencing our purchasing behaviour.

What comes to your mind?

Juices, pop and soda? Yes, for sure. They are dyed in deliciously looking colors also known as food additives. Not so delicious anymore? Are there coloring agents in pre-packaged fruits and vegetables to keep it attractive and enhance its keeping quality? Yes. And it’s not just about having additives. The food industry has long planted the seed of Genetically Modified Food into our soil so that crops yield more & larger and are more visually appealing than what nature originally designed them to be.

What can we do as consumers?

We as nutrition students and responsible consumers can purchase organic foods or foods grown in an environmental-friendly manner without the use of pesticides, antibiotics, or genetically altered organisms. (Please see a fuller discussion on the pros and cons of purchasing organic foods in another entry on our blog) Purchasing locally to support small local farmers/producers can be another way of discouraging the incentive to maximize profit from bigger producers elsewhere. We should be more aware of the tools available to us in nutrition labelling and always watch for labels of unwanted and unnecessary additives in the everyday product that we consume.

What about the structure that regulates our food market?

Having learned about how policies and structures intricately influence what and how information is made available to consumers from our FNN400 class, we ask ourselves what should be done from higher up to protect nature’s products and our right to enjoy the original, unmodified foods? Is it possible to subsidize local, organic farmers/producers and tax foods/products that use coloring agents and other harmful additives? How can we encourage people to purchase the somwhat more expensive organic products when the food market is so competitive? How by removing food additives from our food products, is this going to affect the long-term health of the Canadians? More studies need to be conducted so these questions can be answered thoroughly. We hope that most people would agree with us that we’d rather eat what foods actually are as naturally presented (without all that visual and physical modification), as opposed to what we think they are (in their complete makeovers)!

References

Morton, J. L. (2008). The Effect of Color on the Body. Retrieved Feburary 15, 2010, from Color Matters: http://www.colormatters.com/appmatters.html

A Local and Sustainable Food System:

the Perks and Challenges

In Saturday’s Toronto Star there was an article entitled, “How food contributes to global warming” by Anna Lappe. We think this article is relevant and important to consider in the practice of nutrition. Food systems make up a large component of the natural environment. With all the media attention received by climate change and food production over the years, we think that it is important for nutrition students and professionals to be aware of this connection. In this article Anna Lappe is interviewed about her new book, Diet for a Hot Plant. Her research has lead her to discover that the food industry contributes to over one third of the planet’s greenhouse gas emissions! She has traveled to UN conferences, small organic farms, and grassroots agricultural conferences to obtain information for this new book.

Another author, one of our favorites, who has also touched on this subject is Michael Pollan in his book, In Defense of Food. In this book Pollan writes about the locavore movement and its importance in helping us fight climate change. He also talks about the importance of moving back to a ‘sunshine’ based diet as oppose to one that relies on fossil fuels. These two authors both offer very compelling evidence for the importance of eating more local, organic foods produced from sustainable practices. Many of the topics discussed in Pollan and Lappe’s books have been discussed extensively in the media, our classes, and in textbooks.

In our classes, local farming, local produce, the 100 mile diet, and sustainability of our food system have been discussed. As students of Nutrition we have all heard and in some cases experienced the benefits associated with buying local foods, organic foods and the importance of sustainable farming. However, we are also aware of some of the barriers associated with buying local and organic foods, such as higher prices. So we decided to write about some of the challenges and perks of following the advice from these two books, and to see if it is really possible to change the world by changing what is on our plates.

Perks of supporting local, sustainable food systems and ‘environmentally-friendly’ policy (by Trudy):

Purchasing local, seasonal foods can help boost the local economy by providing local farmers and other producers with a higher income. Additionally, it helps to decrease the travel time (food miles) between the production site of the food to the consumer of the food. This decrease in travel can also help decrease greenhouse emissions and safety issues related to herbicides and pesticides used in other countries (i.e China, South America).

There are already some great local, sustainable food programs in the Toronto area, such as The Stop. The Stop has a Green Barn, which is based on sustainable food production. The Green Barn site also educates the public on growing and eating healthy locally produced foods. I believe that these programs are imperative and necessary for making changes to the food system. Grassroots movements are very important in educating individuals about beneficial changes to our food system. They may target a small amount of people, but as the ideas they produce are put into action the message can spread by diffusion throughout a larger population, and even globally. I think that it is all related to community building and engagement. Community gardens, community farmer’s markets, and community workshops and food demonstrations are all essential for gaining the attention of communities. I believe that the local food movement is largely based on community and community involvement. Dufferin Grove Park is another example of a community based program that provides the community with alternatives such as wood ovens to cook pizza and a farmer’s market to buy local produce. One question that I can think of is, how do we as nutrition students and professionals support these communities?

The relationship between eating locally and sustainably is not only beneficial for you and me, but it is advantageous for the environment. Food4Health offers a blog and projects developed by youth. This website/blog is devoted to promoting health and educating youth on the importance of sustainability. It recognizes that youth are the future leaders, and thus it is important to influence and educate them on our food system. I think the use of education to empower youth to make a change from a mass production, profit based, long-distance food production to a more local, sustainable, and environmentally friendly food system is imperative. I am convinced that this type of action begins in the community, and thus, in my opinion, educating and empowering one community at a time will be more effective in communicating these messages than a global approach. I also believe that it is critical for dietitians and students of nutrition to be involved in these issues regarding our food system.

Challenges of supporting local, sustainable food systems and ‘environmentally-friendly’ policy (by Fei):

There are definitely some challenges related to supporting local and sustainable food systems. This approach involves a shift in thinking from a global to a more local approach on food selection. It involves making conscious decisions at the supermarket or the decision to purchase fruits and vegetable from a local farmer’s market. These decisions can be very inconvenient in a world that favors convenience. Additionally, changing a population's ideology can be very difficult, especially if accessibility is low and cost is high for local, healthy foods. How can we expect individuals in areas dubbed as ‘food deserts’ to change if those options are not accessible to them? Especially, since many people in ‘food deserts’ have lower incomes. In this sense, eating locally and sustainably becomes a privilege for those individuals who can access and afford this type of food (most likely the more wealthy individuals). In this sense, there is an inequality that exists with access to locally produced, healthy, fresh foods. In the words of Lappe, “Our food system is broken”. One of the challenges with changing the food system to a more local, sustainable one is related to changing policies. I believe that changing policies and changing the allocation of tax payers money to this type of food system would be a very long, difficult process. Large food production companies may see no financial benefit in local, sustainable food systems. Since these companies are some of the most wealthy companies in the country, they may have a lot of power in policy generation compared to grassroots groups. In addition, it may be hard for grassroots organizations promoting local, sustainable food systems to obtain funding to help them reach a larger population.

In Canada during the winter months eating locally can be a challenge. I find it very difficult to find a farmer's market during January or February, thus I primarly consume local foods in the spring/summer months. To overcome this challenge, I think increased access to farmer's markets or indoor community gardens during the winter months would be beneficial in promoting local foods.

Moreover, local foods may not always be the best choice. Are tomatoes grown in a greenhouse in Ontario during the winter months really more energy efficient and sustainable than tomatoes grown in Mexico, which uses the natural sunlight as the main means of energy? Is rice production in Canada really more sustainable than that produced in China? Questions such as these make it very difficult and confusing to decide what food choices to make. Of course, seasonally grown local foods are likely better for the environment, fresher, and healthier, but what about local food grown out of season? Thus, when we think local it may not always mean the best choice for the environment or our families.

In conclusion, ‘fixing’ the food system can be a very difficult and complex process. There is no simple solution! Just writing this article has been overwhelming with every benefit there appears to be a challenge following close behind it. However, there is hope for our food system, and this hope is seen in the community programs listed above, The Stop and Dufferin Grove Park.

For more information:

http://www.thestar.com/living/article/784247--how-food-contributes-to-global-warming

http://www.takeabite.cc/book/

http://www.michaelpollan.com/

http://www.thestop.org/

http://dufferinpark.ca/home/wiki/wiki.php

http://projects.tigweb.org/food4health?langrand=1548062796

To Eat Organic or Not to Eat Organic: 

That is the Question

We decided to write on the topic of organic foods because we are seeing and hearing so much about it in the news, in stores, and in our classes. We thought that as future nutrition health professionals it would be beneficial to do some research and compile our thoughts on organic eating.

So organic food is food that is produced without chemicals (herbicides, pesticides), growth hormones, or antibiotics. Thus, it is supposedly more healthy for you because chemicals, such as pesticides, growth hormones and antibiotics have been shown to cause unhealthy side effects in some cases.  Once not too long ago, organic food could only be found in small health food stores, but now it is present in almost every supermarket. As nutrition students, we believe that it is important to understand the pros and cons to organic foods because it is such a ‘hot’ topic in the media. We each chose a side and started thinking and looking... 

Pros of Organic Foods (Fei)

Well one of the obvious pros of organic foods is that they are chemical free and contain no growth hormones. For me, this is the main reasons I would purchase organic food. We have all heard of the horror stories in the past related to growth hormones being associated with early maturity in girls and fertilizers being linked to cancer, so no wonder organic foods are becoming so popular!  With the media’s stories about the health consequences of genetically modified foods and the huge amount of chemicals used in the mass production of crops, any consumer that listens to the news has likely thought about buying organic at some point. 

This increase in demand for organic foods has lead to an increase in production of these foods. With this increase in demand and production the costs related to organic foods, which are usually higher, may actually begin to decrease to levels closer to conventional food items. This potential decrease in pricing can be seen as a possible future pro because organic foods would then be financially accessible to more people, especially those who cannot afford to buy organic right now.   

Another point is that some studies have documented that organic foods, such as leafy vegetables and potatoes, are more nutritious because they contain more absorbic acid than their conventional counterparts  (Magkos, Arvaniti & Zampelas, 2003). So, organic food can be safer and more nutritious than conventional foods. 

In many ways I believe that organic foods are better for the environment. With the growing of organic crops, toxic chemicals are not release into the soil, thus the soil is healthier and more nutrient dense, and there is no worries associated with chemicals leaching into the drinking water and other water systems. In my opinion organic eating is a way of life, people that choose to eat organic may be more likely to also purchase local foods, recycle, use the composter, and other environmentally friendly practices (www.ota.com/organic/mt/consumer.html). From my past knowledge, organic farmers are more likely to be interested in environmentally friendly practices, such as renewable resources and sustainability, than conventional farmers. Doesn't it make sense that organic food would be linked to the whole 'green' initiative?  I think it does!

I think organic foods have also become more accessible to communities through farmer’s markets and other community programs such as The PACT “Grow to Learn” Urban Agriculture Initiative, which was discussed in class. This initiative allows for organic food to be donated to food banks in the Greater Toronto Area. Students help to grow the organic food used for this program, so it not only focuses on community building, but it also helps youth learn about the food system and provide organic foods to people that may not be able to afford them. I believe that this is a great example of an initiative that intertwines many different issues, such as community, organic foods, and educating the youth of future generations. I also found a news article regarding new organic certification in Canada through the Agricultural Justice Program. This new form of certification is suppose to promote equality between farm workers and employers, fair wages and enable fair contractual agreements between organic farmers and retailers. The development of this type of certification for organic food production demonstrates that the issue of equality and fair trade of organic foods is recognized in Canada.

In summary, I think organic foods are safer and more environmentally friendly than the conventional foods found in the grocery store. I know that organic farming could be viewed as a means for large companies to make a large profit, but the concept behind organic farming is also important to remember. I believe organic foods promote a more environmentally friendly lifestyle that is less centered around mass production and more centered around sustainability, community and safety. 

Cons of Organic Foods (Trudy)

 I think one of the most apparent cons of organic foods is the price. If you walk into any grocery store and compare the price of almost any product, the organic product is usually significantly more. This price differential can make organic foods financially inaccessible to people with lower incomes. This can then create an inequality between the people that can afford to eat organically and those who cannot. How would you feel if you were a single mother of two, with a low paying job and you were told that your children would should eat organically?  Personally, I would feel guilty because organic foods would be financially inaccessible to my children. Thus unless community programs are put in place that help lower income, food insecure individuals obtain organic foods, I feel that it creates just another inequality between the rich and the poor. This also brings me to the point as to whether or not organic food is even safer or more nutritious than conventional food?  I know that the production of organic foods does not involve chemicals, growth hormones and antibiotics, but does that really mean that organic foods are more nutritious or even safer?  I know there are very strict laws in North America that control the use of pesticides and other fertilizers on produce brought into the country. Moreover, the antibiotics and growth hormones used on cattle, pigs and other animals used for human consumption are strictly tested for side effects and possible disease outcomes before they are used.  So, to say that conventional food is not safe would not necessary be true. My parents and other relatives have all eaten non-organic food for their entire lives and they have yet to have suffered from any direct health consequences of eating conventional food. 

I have also read in many magazines and news articles that certain vegetables and fruits may be ‘cleaner or less contaminated’ than others, thus is their organic version really needed?  For example, I once read that broccoli does not need to be bought organically because it is not as contaminated as other vegetables. I think it was related to the fact that few insect pests feed on broccoli, thus less pesticides are used to a lesser degree on this vegetable. So, in some cases there is little to no difference in chemical ‘contamination’ between the organic and conventional versions. 

***As a side note, I personally found food a chart in a magazine a few years ago which contained a column titled “buy this organic” and “do not buy this organic”, and it was based on the degree of possible contamination. I keep it on my fridge and whenever I can I try to follow it***

In my opinion the organic food industry is becoming a more profit centered business ever since the large spike in organic food consumption. In the past, organic foods were not as popular and thus only found in health food stores, but today they can be found everywhere. Even Walmart! I think many people believe that organic foods are more nutritious, but really I have not found much evidence on this claim, thus large corporations may use this possible misconception to sell their organic products. Large corporations are also aware that some people are more willing to pay more money for organic foods, thus I believe that in some cases prices may not actually reflect the value or quality received from purchasing an organic product. 

As discussed in class, organic food consumption which was largely advocated by grassroots movements, is becoming dominated by larger corporations. Most grocery stores now carry organic foods, thus organic foods may eventually no longer be associated with sustainability and environmentally-friendly practices, but they may become part of the unconscious, dissociated grocery store ‘environment’ which is no longer connected to its natural roots. Also, organic foods are starting to dominate the processed food sector. Since, many people associate organic foods with “healthy” food, does this mean that processed organic foods will come to be thought of as “healthy” compared to their non-organic counterpart? They will likely still contain the same amount of sugar, sodium and saturated fat, so is it really beneficial to the population to make processed foods organic? In my opinion, it is not. I think this movement is largely driven by money hungry corporations, that use profit as their main goal. 

My last point for a possible con related to organic foods involves land use. I know organic farming is known for its sustainability, but how can it ever be more efficient than conventional farming?  Without the use of chemicals or growth hormones wouldn't the yields of organic farmers be much less than those of conventional farmers? Thus, wouldn’t organic farmers need more land?  So, with the increased demand for organic food, will an increase in land use for agricultural purposes also increase?  Will this mean that forests and other valuable land will have to be transformed into agricultural land?  I do not know the answers to these questions, but they are definitely questions that make me wonder about the future of organic farming practices. 

So, we gave you some of our thoughts on the pros and cons of organic eating. We hope that you found some of them interested and they generated some thoughts of your own. The debate over the advantages and disadvantages of organic foods will likely continue for sometime. What are your thoughts on the subject?

More Info/ interesting sites:

http://dufferinpark.ca/market/pdf/noworganictoronto.PDF

http://www.thedailygreen.com/healthy-eating/eat-safe/Dirty-Dozen-Foods

http://www.thedailygreen.com/healthy-eating/eat-safe/Save-on-Sustainable-Gallery-44032808

http://www.nextnature.net/2008/12/i-want-my-organic-coke/

Canadian Organic Growers: http://www.cog.ca/

Canadian Food Inspection Agency: http://www.inspection.gc.ca/english/fssa/orgbio/orgbioe.shtml

Organic Agriculture Centre of Canada: http://www.organicagcentre.ca/

References

Magkos, F., Arvaniti, F., & A. Zampelas. (2003). Organic food: nutritious food or food for thought? A review of the evidence. International Journal of Food Sciences and Nutrition. 54: 357-371. http://www.informaworld.com/smpp/content~content=a713995042&db=all

The PACT: http://www.pactprogram.ca/pact/Grow_to_Learn.html

http://atlanticfarmfocus.ca/index.cfm?sid=332033&sc=587