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.

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

Supplements: The Fountain of Youth?

Vitamins B1, B3, B6, B12, C, D and E, beta carotene, folic acid, ginkgo biloba, green tea extract, need we go on! These are just a few of the ingredients being tested by a research team at McMaster University studying a supplement cocktail that is thought to fight aging. The diet they are recommending is believed to add 10 to 15 years to your life, and slow the onset of chronic diseases. Too good to be true? Well it has not been tested on humans yet, just mice and crickets, but it increased the life span in these two critters. The researchers found that the supplements, which contain around 30 ingredients, altered the mitochondria, the energy houses of the body, ultimately leading to a decrease in free radical production. As you may know, free radicals can damage cells in the body leading to aging.

Some time ago, resveratrol, an extract from red wine, was reported to be a potential wonder anti-aging ingredient by researchers from Harvard. Previous to this discovery, resveratrol was thought to be beneficial to the heart, but in high concentrations it may also slow the aging process. However, the level of resveratrol in a glass of red wine is likely too miniscule to have an affect on aging. So, resveratrol in a supplement form has been created. The very nature of taking a supplement that has not yet been proven to slow aging in humans seems rather expensive to us. However, for a society that prides itself on youthfulness and beauty it may create a sense of hope that one day a proven anti-aging supplement may exist.

As for the general supplement debate, we decided to list some pros and cons. Some of the points we came up with are listed below:

PROS

• It can be difficult to obtain all of the nutrients we need with our busy lives, budgets, and food availability, so maybe taking an all-in-one supplement would be beneficial.
  

• Some vitamins, like vitamin D, may be harder to obtain in the winter, so supplements may be advantageous (depending on age, gender, race).
• Supplements may increase the likelihood that one is meeting daily recommendations of nutrients (particularly micronutrients)
• Some populations may benefit from taking supplements, such a pregnant women (folic acid) or a person with a medical condition.
  

CONS

• What ever happened to eating a well balanced diet? Do people that try there best to eat a well balanced diet have age related benefits? It has been found that people who consume more fruits and vegetables are less likely to develop a chronic disease, like heart disease. So why should a healthy individual need supplements?
• Some supplements are very expensive and not ‘proven’ to work, so you could be wasting your money. It may also be more cost effective to make a healthy meal.
• Overdose may occur, especially for fat soluble vitamins (ex. vitamins E, K) because they are stored in the body longer than water soluble vitamins.

• Certain vitamins and minerals may block the absorption of others into the body. For example, zinc may interfere with the absorption of iron. Additionally, some foods and beverages taken with supplements may alter their absorption by the body.

In a society where convenience dominates could a magical supplement cocktail be the fountain of youth?

The complete list of ingredients in the supplement cocktail included: Vitamins B1, B3, B6, B12, C, D and E, Acetyl L-carnitine, Alpha-lipoic acid, Acetylsalicylic acid, Beta carotene, Bioflavonoids, Chromium picolinate, Folic acid, Garlic, ginger root extract, Ginkgo biloba, ginseng, Green tea extract, L-Glutathione, Magnesium, Manganese, Melatonin, N-acetyl cysteine, Potassium, Rutin, Selenium, Cod liver oil (Omega 3), Coenzyme Q10, Flaxseed oil.

Check it out:

http://www.healthzone.ca/health/yourhealth/agingwell/article/770382--you

http://www.youtube.com/watch?v=Mu87vid-uK8&feature=related

Health Check? Smart Spot? Blue Menu?

Between the Heart and Stroke Foundation’s Health Check, Pepsico’s Smart Spot, and President’s Choice’s Blue Menu, one would think that making healthier food choices would be a breeze. Personally, we find all of these different labeling systems confusing. For instance, when we went to the store the other day we saw Pepsico’s Smart Spot symbol on a bag of Ruffles potato chips. We decided to look at the label to see why these chips received the Smart Check of approval. It turns out that they contained 25% less fat than the original Ruffles chips. Does this really mean they are a healthy choice though?

This brings us to a conundrum as to whether or not these symbols actually help the general public make healthier choices? On one hand, offering the public healthier options compared to the original product can be beneficial, but what if people believe that eating a food with a healthy label means that they can eat more of that food? Wouldn’t this take away from the purpose of the label in the first place?

In order for these labels to work we think the general public first has to learn about and understand portion sizes, ingredient lists, and the nutrition labels on food products. By doing so, they may be less likely to eat the whole bag of chips with the Smart Check label on and leave thinking that they just consumed a rather healthy snack.

Another issue we came across involved the Heart and Stroke’s Health Check. Early last week we read that Health Check was going to be placed on selected McDonald’s products and it already exists on some Pizza Hut products. It seems as though the rational behind this initiative is that when people go to eat out, they will see this label and feel as though they are making a 'healthy' choice. Showing people “smarter” options on the menu may lead them to make wiser choices, however, what if people do in fact believe that these options are healthy? Sure it is fine to eat out once in awhile, but some people may get the wrong idea. What if they fail to read the small print indicating that the Health Check portion size is only two slices of pizza? Additionally, on the Health Check website a ‘’large entree’’ can have up to 960 mg of sodium! Considering that the recommended intake of sodium is between 1500-2000 mg/day, this entree could be at least half of the daily requirement.

Additionally, these ‘healthy’ labeling systems are either owned by large companies, such as Pepsico, or purchased by a large company, such as Dempster’s, from the Heart and Stroke Foundation. What if a smaller company has the same type of product, at the same price, but they cannot afford to have a labeling system? Consumers may be more inclined to buy the product with the healthy choice/smart label than the other product. Thus, although the products are the same, one may be viewed as a less healthy/smart choice. Maybe a standardized labeling system is needed? We think it would make the market more fair for both consumers and corporations.

References:

http://www.healthcheck.org/

http://www.presidentschoice.ca/LCLOnline/products.jsp?brandId=2&type=browse

http://www.smartspot.ca/terms.aspx