Tag: diet

The “Diet-Sleep” Relationship: Is there A Connection?

Posted on by CNP Staff

With growing recognition of the link between mental health and sleep, many of us want to know if making lifestyle changes, including what we eat, can impact our sleep habits and potentially improve our overall psychological well-being.  

Recent research by Rostami et al. (2022) examines the link between sleep quality and sleep-related outcomes and a newly proposed hybrid diet, referred to as the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, or MIND diet. The MIND diet combines the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diets, which have both been previously studied for their impact on various aspects of psychological health (Bayes et al., 2022; Salari-Moghaddam et al., 2019) respectively). 

 

Rostami and colleagues set out to explore the relationship between the MIND diet and psychological function, including depression, anxiety/stress, and sleep.

 

The MIND diet includes 10 “brain-healthy food groups” (green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine) and identifies 5 “brain-unhealthy food groups” (red meats and processed red meat products, butter and stick margarine, cheese, pastries, fast fried foods, and sweets). 

In this study, Rostami and colleagues set out to explore the relationship between the MIND diet and psychological function, including depression, anxiety/stress, and sleep.

 

This is the first study to explore the relationship between adherence to the MIND diet and sleep.

 

400 Iranian adult males with a mean age of 38.67 years working in healthcare centers were randomly selected to participate. They had no history of chronic disease. Using a food frequency questionnaire (FFQ) consisting of 168 foods and their standard serving sizes, participants reported how often they consumed each food. The research team then calculated an overall MIND diet score of 0-14 for participants based on intake of both the “brain-healthy food groups” of the MIND diet and the specified “brain-unhealthy food groups” (Note: wine was not included in the calculated MIND diet score since it was not on the FFQ). A higher MIND diet score indicated greater adherence to the MIND diet. 

Additional information obtained from participants consisted of demographics (i.e., age, smoking status, marital status, education), height and weight measurements for calculation of Body Mass Index (BMI), and frequency of physical activity. The researchers used the Depression Anxiety and Stress Scale (DASS-21) to look for depression, anxiety, and stress and included questionnaires to examine sleep quality (Pittsburgh Sleep Quality Index), daytime sleepiness (Epworth Sleepiness Scale), and insomnia (Insomnia Severity Index). 

 

Greater adherence to the MIND diet was linked to better sleep quality and fewer reports of daytime sleepiness and insomnia. 

 

According to Rostami et al., this is the first study to explore the relationship between adherence to the MIND diet and sleep. They found that greater adherence to the MIND diet was linked to better sleep quality and fewer reports of daytime sleepiness and insomnia. The authors suggest that the anti-inflammatory and antioxidant properties of the MIND diet likely contribute to the observed positive impact on sleep. 

 

The anti-inflammatory and antioxidant properties of the MIND diet likely contribute to the observed positive impact on sleep. 

 

No significant effect between MIND-diet adherence and depression, anxiety, or stress was observed in this study. 

Limitations of these findings include lack of generalizability of results to other populations and possible misreporting from participants on self-report measures. The nature of the study design (cross-sectional) prevents findings related to causality. The authors recommend further investigation to address these factors and verify their results.

References:

Bayes, J., Schloss, J., & Sibbritt, D. (2022). The effect of a Mediterranean diet on the symptoms of depression in young males (the “AMMEND” study): A Randomized Control Trial. The American journal of clinical nutrition, nqac106. Advance online publication. https://doi.org/10.1093/ajcn/nqac106

Rostami, H., Parastouei, K., Samadi, M., Taghdir, M., & Eskandari, E. (2022). Adherence to the MIND dietary pattern and sleep quality, sleep related outcomes and mental health in male adults: A cross-sectional study. BMC Psychiatry, 22(167). https://doi.org/10.1186/s12888-022-03816-3

Salari-Moghaddam, A., Keshteli, A. H., Mousavi, S. M., Afshar, H., Esmaillzadeh, A., & Adibi,(2019). Adherence to the MIND diet and prevalence of psychological disorders in adults. Journal of affective disorders, 256, 96–102. https://doi.org/10.1016/j.jad.2019.05.056

 

Diet Improves Cognitive Performance and Brain Vascular Health in Older Adults

Posted on by CNP Staff

Due to the aging world population, the number of people with cognitive impairment will have doubled by the year 2035. In addition, the number of individuals with cardiovascular disease (CVD) and Type-2 Diabetes Mellitus (T2DM) will increase substantially. Common denominators of these comorbidities are impaired vascular function and metabolic health. In this short article, we take a look at the connection between vascular health and cognitive function in the context of lifestyle factors, including nutrition. This connection is one of many within the diet-mental health relationship (DMHR), which nutritional psychology encompasses. The research discussed has been conducted by the Physiology of Human Nutrition (PHuN) research group in the Department of Nutrition and Movement Sciences at Maastricht University.

 

The number of people with cognitive impairment will double by 2035.

 

Compared to the wealth of knowledge on the effects of dietary factors on peripheral vascular function and the risk of CVD and T2DM, not much is known about the effects of diet on brain vascular and metabolic health, and cognitive performance. This is of utmost interest since the brain is one of the most metabolically active organs. Impaired brain metabolic health is associated with cognitive decline, while impaired brain vascular function is a major pathophysiological factor preceding the development of dementia. 

Although a healthy lifestyle protects against cognitive impairment, it’s not known whether these brain markers are sensitive to dietary interventions to prevent or slow cognitive impairment and the development of dementia. The specific assessment of brain metabolic health — especially in different cognitive-control brain areas — and brain vascular function is thus highly relevant (Figure 1).

%learn about nutrition mental health %The Center for Nutritional Psychology

Figure 1. Our research investigates the effects of dietary approaches on peripheral vascular and metabolic health, the risk of developing age-related conditions including CVD and T2DM, and the potential for dietary changes to improve brain health and cognitive performance (which can reduce the risk of dementia). 

%learn about nutrition mental health %The Center for Nutritional Psychology

Figure 2. Arterial Spin Labeling (ASL) cerebral blood flow (CBF) map in units of milliliters of blood per 100 grams of human brain tissue per minute (mL/100g tissue/min).

 

Methods

The research performed at the Physiology of Human Nutrition (PHuN) research group at the Department of Nutrition and Movement Sciences at Maastricht University involves well-defined nutritional intervention trials that are designed to assess the effects of diet on brain (vascular) health and cognitive performance. Intervention effects are studied using innovative and emerging non-invasive brain MRI methods based on Arterial Spin Labeling (ASL) perfusion contrast, which have provided means of probing metabolic effects in the brain, revealing brain metabolic health. Our findings show that cerebral blood flow (see Figure 2) can be considered a sensitive straightforward marker of brain vascular function, which strongly correlates with cognitive performance. 

Of note, lower cerebral blood flow is associated with accelerated cognitive decline and an increased risk of dementia in the general population. Cerebral blood flow is quantified by the non-invasive gold standard, which is the MRI perfusion technique pseudo-continuous ASL. In older adults, aging accounts for a decrease of about 0.45% to 0.50% in global cerebral blood flow per year. We therefore primarily focus on older men and women who are known to be at increased risk of cognitive impairment. 

 

Lower cerebral blood flow is associated with accelerated cognitive decline and an increased risk of dementia. 

 

Finally, cognitive performance is studied using the neuropsychological test battery CANTAB. These validated assessments for state-of-the-art cognitive performance testing focus on the main cognitive domains (i.e. attention, memory and executive function). 

 

Findings

In a published literature review (see reference 1), we have summarized the impact of dietary factors and exercise on brain vascular function in adults and discussed the relationship between these effects with changes in cognitive performance. We conclude that lifestyle factors, including diet and physical exercise, can improve brain vascular function which may contribute to the beneficial effects observed on cognitive performance. Indeed, in a recent study, we determined that aerobic exercise training improves regional cerebral blood flow in sedentary older men (2). These changes in cerebral blood flow may underlie exercise-induced beneficial effects on executive function. 

 

Diet and physical exercise can improve brain vascular function which may contribute to cognitive performance.

 

Recently, in another randomized, controlled crossover trial in older adults, the longer-term effects of soy nut consumption on brain vascular function and cognitive performance were investigated (3). We observed an increased regional cerebral blood flow following intake of soy nuts, which are not only rich in proteins but also in other potential bioactive ingredients. In fact, cerebral blood flow increased in four brain clusters located in the left occipital and temporal lobes, bilateral occipital lobe, right occipital and parietal lobes, and left frontal lobe which is part of the ventral network. These four regions are involved in psychomotor speed performance, which also improved as the movement time was reduced.

 

Relevance

The medical, psychosocial, and economic consequences of impaired cognitive performance in the context of the aging population will require multilevel assessments and multidimensional solutions. Effective dietary and evidence-based intervention and prevention strategies are therefore urgently needed. 

Beyond its scientific relevance, the outcomes of such research will contribute to other important areas. Dietary approaches, which can be implemented at relatively low costs by the aging world population, could scale down medical costs and therefore have significant societal and economic relevance. These studies are important from a consumers’ perspective as well as from an economic and public health point of view (e.g. health care costs, integrated dietary/lifestyle interventions, and dietary recommendations).

Empirical evidence on how nutrition interrelates with metabolic, vascular, and cognitive health supports our understanding of the DMHR as a whole and holds promise for future health-centric interventions. 

Visit the Diet and Aging and Diet and Brain Research Categories in the NPRL to learn more about how these factors interconnect. 

 

References

Joris, P. J., Mensink, R. P., Adam, T. C., & Liu, T. T. (2018). Cerebral blood flow measurements in adults: A review on the effects of dietary factors and exercise. Nutrients, 10. doi: 10.3390/nu10050530.

Kleinloog, J. P. D., Mensink, R. P., Ivanov, D., Adam, J. J., Uludag, K., & Joris, P.J. (2019). Aerobic exercise training improves cerebral blood flow and executive function: A randomized, controlled cross-over trial in sedentary older men. Frontiers in Aging Neuroscience, 11(333). doi: 10.3389/fnagi.2019.00333.

Kleinloog, J. P. D., Tischmann, L., Mensink, R. P., Adam, T. C., & Joris, P. J. (2021). Longer-term soy nut consumption improves cerebral blood flow and psychomotor speed: results of a randomized, controlled crossover trial in older men and women. The American Journal of Clinical Nutrition. doi: 10.1093/ajcn/nqab289.

 

Is Diet Affecting Children’s Mood, Happiness, and Well-being?

Posted on by CNP Staff

Adolescence is a developmental period commonly associated with increasing independence. With regards to eating behavior, teens and young adults take on more responsibility for exactly when they eat, along with what types of foods they choose to consume. This age group is therefore at greater risk for developing unhealthy lifestyle habits (Quehl et al., 2017). 

 

Adolescence is a developmental period commonly associated with increasing independence.

 

One lifestyle habit that tends to develop during the adolescent years is skipping meals. Hayhoe et al. (2021) explored the relationship between dietary choices and mental well-being and discovered that secondary school-age students who skipped breakfast or lunch scored lower on well-being. Well-being scores were also lower for those who chose an energy drink over eating a more traditional breakfast. Similar findings have been reported for older adolescents (Lesani et al., 2016). More specifically, college students who ate breakfast and did not skip meals reported being happier.   

So, once teens decide to eat, WHAT they eat definitely matters. Higher fruit and vegetable intake has been repeatedly linked to better mental health and well-being (Glabska et al., 2020; Guzek et al., 2020; Hayhoe et al.). Self-reported creativity, curiosity, and “eudaemonic” well-being (whether people feel engaged and experience life as meaningful and purposeful) are also greater with higher fruit and vegetable consumption (Conner et al., 2015). 

 

Higher fruit and vegetable intake has been linked to better mental health and mental well-being.

 

You may have heard of the Mediterranean diet — it has garnered much attention for its potential mental health benefits. It includes fish, fruits, vegetables, whole grains, legumes/nuts, and monounsaturated fats from olive oil. This diet prioritizes whole foods over highly processed convenience foods. Adherence to a Mediterranean diet among adolescents has been associated with higher levels of subjective happiness, mental well-being, and positive emotional states (Esteban-Gonzalo et al., 2019; Ferrer-Cascales et al., 2019; Lopez-Olivares et al., 2020). Unfortunately, teens more commonly adopt Westernized diets. These consist of high-inflammatory foods, such as refined starches, sugar, saturated fats, and trans-fats that are nutritionally deficient. Think of processed meats, chips, sugary desserts, and other “junk” foods. 

Increased symptoms of depression have been associated with diets poorer in nutritional quality among female college students (Quehl et al.). McMartin et al. (2013) noted similar findings in preadolescents; diet quality was inversely associated with feelings of worry, sadness, or unhappiness. In other words, as diet quality dropped, these negative feelings grew. Also worth noting is that inflammatory dietary components can lead to a higher risk of being in the worst mental well-being category on outcome measures of psychosocial health, quality of life, and life satisfaction in this preadolescent age group (Lycett et al., 2021). Observing the diet trends in this slightly younger age group can help us predict what food choices they will make in adolescence.  

 

Westernized diets more commonly adopted by teens consist of high-inflammatory foods.

 

On a positive note, it doesn’t take long to notice the mental health benefits of a nutrient-rich diet. According to White et al. (2013), eating fruits and vegetables predicted improvements in positive affect the following day for young adults. These meaningful changes in positive affect were noted with 7-8 servings of fruits and vegetables per day. Smith and Rogers (2014) reported that eating fruit as a mid-afternoon snack for just 10 consecutive days (versus a chocolate/crisp) was associated with lower anxiety, depression, and emotional distress.  

Researchers are just beginning to investigate dietary change as an intervention for the treatment of mental health problems. To date, Francis et al.’s 2019 study represents the only randomized controlled trial demonstrating how a brief, three-week diet intervention in young adults decreases symptoms of depression. By increasing their intake of vegetables, fruits, whole-grain cereals, protein, unsweetened dairy, fish, nuts and seeds, olive oil, and spices, and decreasing refined carbohydrates, sugar, fatty or processed meats, and soft drinks, participants saw a significant reduction in depressive symptoms. Intervention effects were even maintained at a three-month follow-up.

 

Researchers are just beginning to investigate dietary change as an intervention for the treatment of mental health problems.

 

The teen years are often characterized by greater freedom, increased opportunity, and new challenges. What adolescents eat and when they eat can impact their outlook on these experiences and affect their overall well-being. So, when addressing the question, “Is diet affecting our children’s mood, happiness, and well-being?” the answer is proving to be “Yes.” To find out more about the child diet-mental health relationship, view CNP’s Parent Research Libraries.

 

References

Conner, T. S., Brookie, K. L., Richardson, A. C., & Polak, M. A. (2015). On carrots and curiosity: Eating fruit and vegetables is associated with greater flourishing in daily life. British Journal of Health Psychology, 20(2), 413-427. https://doi.org/10.1111/bjhp.12113

Esteban-Gonzalo, L., Turner, A. I., Torres, S. J., Esteban-Cornejo, I., Castro-Piñero, J., Delgado-Alfonso, Á., Marcos, A., Gómez-Martínez, S., & Veiga, Ó. L. (2019). Diet quality and well-being in children and adolescents: The UP&DOWN longitudinal study. The British Journal of Nutrition, 121(2), 221–231.  https://doi.org/10.1017/S0007114518003070

Ferrer-Cascales, R., Albaladejo-Blazquez, N., Ruiz-Robledillo, N., Clement-Carbonell, V., Sánchez-SanSegundo, M., & Zaragoza-Marti, A. (2019). Higher adherence to the Mediterranean diet is related to more subjective happiness in adolescents: The role of health-related quality of life. Nutrients, 11(3), 698. https://doi.org/10.3390/nu11030698

Francis, H. M., Stevenson, R. J., Chambers, J. R., Gupta, D., Newey, B., & Lim, C. K. (2019). A brief diet intervention can reduce symptoms of depression in young adults – A randomised controlled trial. PLoS ONE, 14(10), e0222768. https://doi.org/10.1371/journal.pone.0222768

Glabska, D., Guzek, D., Groele, B., & Gutkowska, K. (2020). Fruit and vegetables intake in adolescents and mental health: A systematic review. Roczniki Państwowego Zakładu Higieny, 71(1), 15-25. https://doi.org/10.32394/rpzh.2019.0097

Guzek, D., Głąbska, D., Groele, B., & Gutkowska, K. (2020). Role of fruit and vegetables for the mental health of children: A systematic review. National Institute of Hygiene, 71(1), 5–13. https://doi.org/10.32394/rpzh.2019.0096

Hayhoe, R., Rechel, B., Clark, A. B., Gummerson, C., Smith, S. J. L., & Welch A. A. (2021). Cross-sectional associations of schoolchildren’s fruit and vegetable consumption, and meal choices, with their mental well-being: A cross-sectional study. BMJ Nutrition, Prevention & Health 2021; 0. http://dx.doi.org/10.1136/bmjnph-2020-000205

Lesani, A., Mohammadpoorasl, A., Javadi, M., Esfeh, J. M., & Fakhari, A. (2016). Eating breakfast, fruit and vegetable intake and their relation with happiness in college students. Eating and weight disorders: EWD, 21(4), 645–651. https://doi.org/10.1007/s40519-016-0261-0

López-Olivares, M., Mohatar-Barba, M., Fernández-Gómez, E., & Enrique-Mirón, C. (2020). Mediterranean diet and the emotional well-being of students of the campus of Melilla (University of Granada). Nutrients, 12(6), 1826. https://doi.org/10.3390/nu12061826

Lycett, K. M., Wijayawickrama, D. J., Liu, M., Grobler, A., Burgner, D. P., Baur, L. A., Liu, R., Lange, K., Wake, M, & Kerr, J. A. (2021). Does an inflammatory diet affect mental well-being in late childhood and mid-life? A cross-sectional study. British Journal of Nutrition, 17, 1-9. https://doi.org/10.1017/S0007114521001616

McMartin, S. E., Willows, N. D., Colman, I., Ohinmaa, A., Storey, K., & Veugelers, P. J. (2013). Diet quality and feelings of worry, sadness or unhappiness in Canadian children. Canadian Journal of Public Health, 104(4), e322-326. https://doi.org/10.17269/cjph.104.3845

Quehl, R., Haines, J., Lewis, S. P., & Buchholz, A. C. (2017). Food and mood: Diet quality is inversely associated with depressive symptoms in female university students. Canadian Journal of Dietetic Practice and Research : A Publication of Dietitians of Canada = Revue canadienne de la pratique et de la recherche en diététique : une publication des Diététistes du Canada, 78(3), 124–128. https://doi.org/10.3148/cjdpr-2017-007

Smith, A. P., & Rogers, R. (2014). Positive effects of a healthy snack (fruit) versus an unhealthy snack (chocolate/crisps) on subjective reports of mental and physical health: a preliminary intervention study. Frontiers in Nutrition, 1, 10. https://doi.org/10.3389/fnut.2014.00010

White, B. A., Horwath, C. C., & Conner, T. S. (2013). Many apples a day keep the blues away–daily experiences of negative and positive affect and food consumption in young adults. British Journal of Health Psychology, 18(4), 782-798. https://doi.org/10.1111/bjhp.12021

 

Can the Probiotics Found in Yogurt Give Athletes an Edge?

Posted on by CNP Staff

Elite athletes are under immense pressure to perform well. In many instances, their very livelihoods rely on them winning or performing optimally in competition. This pressure often results in an athlete feeling stressed and anxious before and during competition, something that sport psychologists refer to as pre-competitive anxiety. The majority of athletes consider anxiety to be debilitating to performance, and over 50% of sport psychology consultants working with Olympic athletes reported using techniques that help athletes to manage this anxiety during competition (Parnabas et al., 2014).

 

Pre-competitive anxiety that athletes experience, if left unmanaged, can have severe negative consequences on their overall performance.

 

The pre-competitive anxiety that athletes experience, if left unmanaged, can have severe negative consequences on their overall performance. These negative consequences can include lapses in concentration, muscle tightness, and diminished perception (Parnabas et al., 2014). In some cases, it can result in a complete breakdown of skilled technical movements, often referred to as the phenomenon of “choking” (Dong et al., 2020). 

Big sports fans (and athletes, themselves), know all too well what “choking” looks like in sport. An infamous example of this phenomenon is from Super Bowl LI, when the Atlanta Falcons were winning 28-3 in the third quarter only to end up losing by 6 points in overtime, after letting Tom Brady and the New England Patriots score 31 unanswered points for the win. Still a touchy subject for many Falcon fans out there!

Sport psychologists have been studying the phenomenon of “choking” for decades, and working with athletes to utilize techniques that lessen the impact that their anxiety has on their ability to perform. There have been several theories developed suggesting why this phenomenon occurs, many of which offer insight into how sport psychologists can work with athletes to improve their anxiety symptoms and lessen the instances of “choking” under pressure (Martens, 1990; Woodman et al., 2003; Yerkes & Dodson, 1908). Most of the skills that sport psychologists use to help their athletes manage their anxiety are relaxation techniques including deep breathing, meditation, imagery, and progressive muscle relaxation (Parnabas et al., 2014). However, even more recently researchers are beginning to investigate the impact that an athlete’s diet may have on the instances of “choking” in sport. 

 

Researchers are beginning to investigate the impact that an athlete’s diet may have on the instances of “choking” in sport.

 

Researchers in China sought to find out diet’s relationship to “choking” by studying elite divers’ performance under pressure. Dong et al. (2020), examined whether the consumption of a cultured probiotic yogurt containing live strains of beneficial bacteria could influence both the contents of an athlete’s gut microbiome and the instances of them choking under pressure in a simulated competition situation. 

Why yogurt? To understand why the researchers chose this food source, it’s important to have some background knowledge on the gut microbiome. According to the World Health Organization, probiotics are “live microorganisms which when administered in adequate amounts confer health benefits to the host” (Reid et al., 2019). When looking at several fermented foods, they found yogurt to be one of the best sources of probiotics. 

The human intestines are home to trillions of bacteria, together called the gut-microbiome. These bacteria have an impact on human physical health, and are more recently being implicated in mental health and performance (Liang et al., 2018). How does something so far away from the brain have any control over our mental processes? Well, gut bacteria produce substances such as neurotransmitters and hormones that make their way up to the brain and play a role in an individual’s response to stress, anxiety, and depression (Dong et al., 2020), something that athletes who are under pressure to perform optimally know well! Probiotics have been shown to ameliorate depression and anxiety scores in several studies because of their impact on the gut microbiome (Mohajeri et al., 2021). 

Dong et. al (2020), hypothesized that the “choking” phenomena in sport may be related to the composition of an athlete’s gut microbiome, and that supplementing an athlete’s diet with probiotics found in yogurt could both alter the composition of the gut microbiome, and lessen the instances of “choking” under pressure.

 

The “choking” phenomena in sport may be related to the composition of an athlete’s gut microbiome.

 

Because of the technical nature of their sport, elite divers are at high risk for experiencing “choking.” The researchers in this study wanted to find out if supplementing these diver’s diets with probiotics found in yogurt would help to regulate the athletes’ gut microbiome, and whether this would impact the likelihood of them “choking” under the pressure in a stimulated competition situation. This study explored two different experiments: the first being the correlation between the gut microbiome and the instances of “choking” in the athletes, and the second being the potential cause-effect relationship between supplementing the athletes’ diet with yogurt containing probiotics, and subsequent changes in the gut microbiome and the “choking” phenomena. 

To determine the correlation between the gut microbiome and instances of “choking,” researchers collected fecal matter samples to determine the microbiome contents of athletes at baseline, and then tested their performance in both high and low pressure competition-like situations. They found that there was a significant negative correlation between higher levels of the bacteria strains Bifidobacteriaceae and Lactobacillaceae, commonly thought of as beneficial bacteria strains in the gut, and the lowered instances of “choking.” They also found a significant positive correlation between the instances of bacteria Prevotellaceae in the gut, which is commonly referred to as a pathogenic bacteria strain, and “choking” (Dong et al., 2020). 

After this initial measurement, the researchers then divided the group between a high yogurt consumption group that received a higher intake of probiotic yogurt for 15 days, and a control group which did not receive extra yogurt supplementation. They then tested their gut microbiome content and their choking index, and found significant differences between the two groups in their gut-microbiome composition and their instances of “choking” under pressure! 

After the 15 day experiment, athletes in the high yogurt group had significantly lower amounts of Prevotellaceae bacteria, significantly higher amounts of Bifidobacteriaceae bacteria, and significantly lower instances of choking under pressure when compared to the control group. 

Studies like these illuminate that many aspects of human performance are impacted by the diet-mental health relationship, including sport. To find out how dietary intake patterns affect all aspects of human psychological, behavioral, cognitive, sensory-perceptual, interoceptive, and psychosocial well-being, visit the CNP Research Libraries.

 

References

Dong, W., Wang, Y., Liao, S., Lai, M., Peng, L., & Song, G. (2020). Reduction in the choking phenomenon in elite diving athletes through changes in gut microbiota induced by yogurt containing bifidobacterium animalis subsp. lactis BB-12: A quasi experimental study. Microorganisms, 8(4), 597. https://doi.org/10.3390/microorganisms8040597 

Liang, S., Wu, X., & Jin, F. (2018). Gut-Brain Psychology: Rethinking Psychology from the microbiota–gut–brain axis. Frontiers in Integrative Neuroscience, 12. https://doi.org/10.3389/fnint.2018.00033 

Martens, R., Burton, D., Vealey, R.S., Bump, L.A. and Smith, D.E. (1990) Development and Validation of the Competitive State Anxiety Inventory-2 (CSAI-2). In: Martens, R., Vealey, R.S. and Burton, D., Eds., Competitive Anxiety in sport, Human Kinetics, Chapaign, 117-190.

Mohajeri, M. H., La Fata, G., Steinert, R. E., & Weber, P. (2018). Relationship between the gut microbiome and brain function. Nutrition Reviews, 76(7), 481–496. https://doi.org/10.1093/nutrit/nuy009 

Parnabas, V. A., Mahamood, Y., Parnabas, J., & Abdullah, N. M. (2014). The relationship between relaxation techniques and sport performance. Universal Journal of Psychology, 2(3), 108–112. https://doi.org/10.13189/ujp.2014.020302 

Woodman, Tim & Hardy, Lew. (2003). The relative impact of cognitive anxiety and self-confidence upon sport performance: A meta-analysis. Journal of Sports Sciences, 21, 443-57. https://doi.org/10.1080/0264041031000101809  

Yerkes, R.M. and Dodson, J.D. (1908), The relation of strength of stimulus to rapidity of habit-formation. The Journal of Comparative Neurology and Psychology, 18, 459-482. https://doi.org/10.1002/cne.920180503

 

Diet and Sport Psychology in Nutritional Psychology

Posted on by CNP Staff

Gatorade, Muscle Milk, Protein Powders, and Carb-Loading — all things elite athletes know well. Nutrition is not a new topic as it relates to sports performance. It’s no secret to athletes, coaches, and trainers that diet impacts an athlete’s physical health and their ability to physically train, perform, and recover. But what is a newer, more novel concept is how diet can impact an athlete’s mental health and their ability to perform. 

The field of Sport Psychology has been helping athletes to develop psychological skills that allow them to unlock their potential for years. Sport Psychology can be defined as “the scientific study of the psychological factors that are associated with participation and performance in sport, exercise, and other types of physical activity.” (APA, 2021). Professionals in this field are trained in techniques such as mindfulness, Cognitive Behavioral Therapy (CBT), and counseling to empower athletes to develop the focus, confidence, and motivation they need to perform optimally in their sport. Only now are we beginning to establish the evidence base showing how diet can influence the mental performance of athletes.

 

Improving an athlete’s mindset through mental training can help improve their athletic performance.

 

It has well been established that improving an athlete’s mindset through mental training can help improve their athletic performance. Research is now showing that a person’s diet plays a strong role in the cognitive processes that are important to peak performance, including maintaining focus (Baker et al., 2014), learning and remembering (Hepsomali et al., 2021), controlling emotions (Dorthy, 2019), and even handling pressure in high-stress situations. In fact, one study found that adding probiotics in the form of yogurt to an elite diver’s diet actually decreased the risk of “choking” under the pressure of competition (Dong et al., 2020). Choking is a phenomenon that occurs often in sports, one that Mental Performance Coaches and Sport Psychologists work with athletes to regulate, and a circumstance that we now know can be improved through dietary changes. 

 

In sport, athletes face intense physical and cognitive demands.

 

In sport, athletes face intense physical and cognitive demands. These demands require unique nutritional needs to support optimal athletic performance, as well as physical and mental health. Current dietary guidelines for athletes take their physical performance into consideration but fail to account for how dietary habits may impact one’s overall physical and mental well-being. For example, it has been shown that endurance athletes may be at higher risk for intestinal permeability (Mach & Fuster-Botella, 2017). Intestinal lining permeability has recently been implicated in several mental disorders and cognitive processes (Mohajeri et al., 2018).

 

The Diet and Sport Psychology research category has been created in CNP’s Nutritional Psychology Research Library (NPRL).

 

The Diet and Sport Psychology research category has been created in CNP’s Nutritional Psychology Research Library (NPRL) to bring awareness of current research to coaches, trainers, athletes, and sport psychologists regarding the connection between athletic performance and nutrition. This research category is contributing to the field of Sport Psychology by making the connection between an athlete’s diet and their ability to perform psychologically, cognitively, and behaviorally. 

 

References 

Baker, L. B., Nuccio, R. P., & Jeukendrup, A. E. (2014). Acute effects of dietary constituents on motor skill and cognitive performance in athletes. Nutrition Reviews, 72(12), 790–802. https://doi.org/10.1111/nure.12157

Clark, A., Mach, N. Exercise-induced stress behavior, gut-microbiota-brain axis and diet: A systematic review for athletes. J Int Soc Sports Nutr, 13, 43 (2016). https://doi.org/10.1186/s12970-016-0155-6

Defining the practice of Sport and … – APA divisions. (n.d.). Retrieved October 15, 2021, from https://www.apadivisions.org/division-47/about/resources/defining.pdf. 

Dong, W., Wang, Y., Liao, S., Lai, M., Peng, L., & Song, G. (2020). Reduction in the Choking Phenomenon in Elite Diving Athletes Through Changes in Gut Microbiota Induced by Yogurt Containing Bifidobacterium animalis subsp. lactis BB-12: A Quasi-Experimental Study. Microorganisms, 8(4), 597. https://doi.org/10.3390/microorganisms8040597

Du, Dorothy. (2019). You may be what you eat, can you be violent due to your food?. European Journal of Biomedical and Phramaceutical Sciences, 6(7), 20-28. 

Hepsomali P, Greyling A, Scholey A and Vauzour D (2021) Acute Effects of Polyphenols on Human Attentional Processes: A Systematic Review and Meta-Analysis. Frontiers in Neuroscience, 15, 678769. DOI: 10.3389/fnins.2021.678769

Mach, N., Fuster-Botella, D. (2017). Endurance exercise and gut microbiota: A review. Journal of Sport and Health Science, 6 (2), 179-197. https://doi.org/10.1016/j.jshs.2016.05.001

Mohajeri, M. H., La Fata, G., Steinert, R. E., & Weber, P. (2018). Relationship between the gut microbiome and brain function. Nutrition Reviews, 76(7), 481–496. https://doi.org/10.1093/nutrit/nuy009

 

Exploring Dietary Intake Behaviors Related To The Covid-19 Lockdown

Posted on by CNP Staff

In 2019, the Coronavirus disease (COVID-19) evolved into a worldwide pandemic requiring us to quarantine and isolate ourselves to protect ourselves from catching and spreading the virus. As the world went into isolation for extended periods, many secondary aspects of our lives were impacted, including interrupted schedules and routines, significant changes in our social activities and experiences, and changes in our dietary intake patterns. The list of physical and mental health implications of these impacts is varied and significant and has resulted in both positive and negative effects on our health.

A recent scoping review by Bennett et al. in 2021 reviewed studies that explored the impact of people’s dietary intake changes within the first wave of the COVID-19 lockdown. Findings were divided into four themes: 1) dietary patterns, 2) favorable dietary habits, 3) unfavorable dietary habits, and 4) others (physical health factors). 

Findings showed that two prominent dietary intake patterns changed during the pandemic, including an increase in snacking and meal numbers. 

The researchers in the study categorized the increase in snacking as an unfavorable dietary habit. Most of the snacks consumed during the pandemic involved empty-calorie foods, which were associated with the need for comfort and reducing momentary anxiety levels from the pandemic. This unfavorable dietary habit suspends interest in making healthful food choices because it redirects an individual’s focus on nurturing their emotions (Shen et al., 2020). 

 

Most of the snacks consumed during the pandemic involved empty-calorie foods, which was associated with the need for comfort food.

 

The authors state that although there is much evidence mentioned about the adverse effects of the pandemic, there is some information that shows favorable dietary intake habits arising from being in isolation. Studies have shown that lockdown has decreased the amount of fast-food consumption. Instead, many people have been obliged to make food at home. Isolation has also reduced the consumption of alcohol for those who often drink while socializing. The reduced access to unhealthy foods and drinks has created favorable dietary habits for some individuals as cooking at home increased. However, even if positive dietary intake patterns and habit outcomes have arisen from being in lockdown, this review identifies more undesirable effects on peoples’ health during the COVID-19 pandemic.

 

Isolation has also reduced the consumption of alcohol for those who often drink while socializing.

 

To see more studies examining the influence of Covid-19 and dietary intake, visit the CNP Research Library Diet and COVID-19 Research Category. Thank you to CNP Intern Hashmin Sajjan for contributing to this blog post!

 

References

Al-Musharaf S. (2020). Prevalence and Predictors of Emotional Eating among Healthy Young Saudi Women during the COVID-19 Pandemic. Nutrients, 12(10), 2923. https://doi.org/10.3390/nu12102923

Bennett, G., Young, E., Butler, I., & Coe, S. (2021). The Impact of Lockdown During the COVID-19 Outbreak on Dietary Habits in Various Population Groups: A Scoping Review. Frontiers in Nutrition, 8, 626432–626432. https://doi.org/10.3389/fnut.2021.626432

Shen, W., Long, L. M., Shih, C. H., & Ludy, M. J. (2020). A Humanities-Based Explanation for the Effects of Emotional Eating and Perceived Stress on Food Choice Motives during the COVID-19 Pandemic. Nutrients, 12(9), 2712. https://doi.org/10.3390/nu12092712

 

Interoceptive Awareness and the Vagus Nerve: Important Elements in the Diet-Mental Health Relationship

Posted on by CNP Staff

Interoception and vagus nerve : Referred to as our “eighth sense,” Interoception is our perception of the internal physiological state of our bodies. It involves the receiving, encoding, and representation of internal bodily signals in the brain and nervous system, as well as our perception of these states (Ceunen et al., 2016). Interoception encompasses non-conscious bodily signals occurring, and our conscious perception of them. These signals play a role in motivating our behavior — including our dietary intake (Paulus & Steward, 2014).

 

Interoceptive signals play a role in motivating our dietary intake behavior.

 

While the physiological characteristics and applications of Interoception are not yet fully understood, the vagus nerve gives us insight into this bidirectional communication consisting of a complex, bodywide system of nerves and hormones. A massive network of fibers, the vagus nerve travels from nearly every internal organ to the base of the brain and back again. It regulates many autonomic functions including heart rate, breathing, and digestion. More recently these vagal fibers have been found to go beyond the brainstem, showcasing a network in the brain that interprets internal changes, anticipates the body’s needs, and sends commands to fulfill them. This vagal network even expands into more complex cognitive systems, revealing insights into how we remember, process emotion, and construct our sense of self (Underwood, 2021).

 

This vagal network even expands into more complex cognitive systems, revealing insights into how we remember, process emotion, and construct our sense of self (Underwood, 2021).

 

Due to the vagus nerve being involved in both the body’s basic autonomic functions and also these higher cognitive systems, it has become of interest for treating many different conditions. Vagus nerve stimulation (VNS), which sends pulses of electricity to the vagus nerve has already been approved to treat depression and epilepsy. Other less invasive ways of stimulating the vagus nerve are currently being studied for rheumatoid arthritis, obesity, and Alzheimer’s. However, stimulating the vagus nerve has its limits, as the side effects can be vastly different (Underwood, 2021).

When it comes to stimulating the vagus nerve, and thereby increasing Interoceptive Awareness (Paciorek & Skora, 2020), there are less invasive ways to do so such as mindfulness, including meditation, breathing exercises, and body scans. These exercises can have a significant effect on vagal tone, and tend to activate the Insula — an area of the brain thought to be the hub of Interoception (Craig, 2009).

 

Eating high-quality, nutritious food is another way to increase your brain-to-body connection, and improve your vagal tone.

 

Eating high-quality, nutritious food is another way to increase your brain-to-body connection, and improve your vagal tone. This gut-brain axis is what allows the bacteria in your gut to communicate with your brain (Breit, 2018). Gut microbes also play an important role in your immune system and inflammation by controlling what is passed into the body and what is excreted (Rooks & Garrett, 2016). When you eat a typical Western-style diet categorized by high-sugar, high-fat foods, you are setting yourself up for inflammation in the body (Myles, 2014). By choosing to cultivate healthy gut bacteria through proper nutrition, you can strengthen your vagus nerve, thereby increasing a significant part of your Interoceptive Awareness. This can improve your Diet-Mental Health Relationship, leading to enhanced well-being and mental health.

 

When you eat a typical Western-style diet categorized by high-sugar, high-fat foods, you are setting yourself up for inflammation in the body (Myles, 2014).

 

Learn more about the role of Interoception within Nutritional Psychology in NP 110: Introduction to Nutritional Psychology Methods, and the role of the vagus nerve is NP 120: Gut-Brain/Microbiome Axis and Mental Health (coming Fall of 2021). Thank you to CNP Contributor Chelsea Louise Doswell for this article.

 

References:

Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Frontiers in Psychiatry, 9, 44. https://doi.org/10.3389/fpsyt.2018.00044

Ceunen, E., Vlaeyen, J. W., & Van Diest, I. (2016). On the origin of interoception. Frontiers in Psychology, 7, 743. https://doi.org/10.3389/fpsyg.2016.00743

Chen, W. G., Schloesser, D., Arensdorf, A. M., Simmons, J. M., Cui, C., Valentino, R., Gnadt, J. W., Nielsen, L., Hillaire-Clarke, C. S., Spruance, V., Horowitz, T. S., Vallejo, Y. F., & Langevin, H. M. (2021). The Emerging Science of Interoception: Sensing, Integrating, Interpreting, and Regulating Signals within the Self. Trends in neurosciences, 44(1), 3–16. https://doi.org/10.1016/j.tins.2020.10.007 

Craig A. D. (2009). How do you feel–now? The anterior insula and human awareness. Nature reviews. Neuroscience, 10(1), 59–70. https://doi.org/10.1038/nrn2555

Emily Underwood. (2021). Newly detailed nerve links between brain and other organs shape thoughts, memories, and feelings. Science. https://www.sciencemag.org/news/2021/06/newly-detailed-nerve-links-between-brain-and-other-organs-shape-thoughts-memories-and. 

Myles I. A. (2014). Fast food fever: reviewing the impacts of the Western diet on immunity. Nutrition Journal, 13, 61. https://doi.org/10.1186/1475-2891-13-61

Paciorek, A., & Skora, L. (2020). Vagus Nerve Stimulation as a Gateway to Interoception. Frontiers in Psychology, 11, 1659. https://doi.org/10.3389/fpsyg.2020.01659.

Paulus, M. P., & Stewart, J. L. (2014). Interoception and drug addiction. Neuropharmacology, 76, Pt B(0 0), 342–350. https://doi.org/10.1016/j.neuropharm.2013.07.002

Rooks, M. G., & Garrett, W. S. (2016). Gut microbiota, metabolites and host immunity. Nature Reviews. Immunology, 16(6), 341–352. https://doi.org/10.1038/nri.2016.42

 

Study Shows Complex Relationship between Diet, Physical Exercises, and Mental Wellbeing

Posted on by CNP Staff

In a recent study (Begdache and Patrissy, 2021) examining the complex relationship between dietary habits, physical exercises, and mental wellbeing, researchers found that different dietary habits were associated with both mental distress and physical exercise frequency.

You may have heard that physical exercise is good for both your physical and mental health. While it is common knowledge that dietary habits influence physical health, there is growing awareness of the influence that dietary habits have on psychological health and health-promoting behaviors as well.

This study examined the complex relationship between each of these factors including dietary habits, physical exercises, and mental wellbeing.

 

In this study, an anonymous link was distributed through multiple social media platforms that targeted different social and professional groups aged 30 years or older. The link led participants to a validated food questionnaire that collected data on dietary habits and mood along with demographic information. The data was collected for over 3 years from 329 males and 880 females at different intervals to account for changes in season and the diversity of the population.

The presence of healthy dietary habits was assessed based on the recommendations made by the Dietary Guidelines for Americans 2020-2025 (published in 2005). According to this guideline, healthy dietary patterns include nutrient-dense food items such as fruits, vegetables, whole grains, beans, nuts, lean meat, and low-fat dairy.

The presence of unhealthy dietary patterns was established based on a set of results published by the U.S. Department of Agriculture (published in 2021), which describes the standard American diet – one consisting of dairy, meat, high glycemic index food, and fast food and that excludes fruits, vegetables, legumes, and fish.

The level of mental distress among participants was classified with an evidence-based screening scale referred to as the K-6 screening scale (Kessler et al., 2010). The Kessler Psychological Distress Scale has been widely used in assessing psychological distress among general and clinical populations from different cultural backgrounds (Easton, et al., 2017).

Mental distress was classified according to three levels: low (0-7 points), moderate (8-12 points), and high (13 and above).

The analysis of the data collected found that for women, engaging in regular exercise and having a healthy diet correlated with mental wellbeing. In other words, female participants who had a healthy diet and exercised regularly were more likely to report a high level of mental well-being.  Having an unhealthy diet such as the one referred to as the standard American diet, on the other hand, was associated with a higher level of distress.

For women, engaging in regular exercise and having a healthy diet correlated with mental wellbeing.

In men, regular consumption of fast food was associated with mental distress. Men who engaged in regular physical exercises and had a healthy diet, on the other hand, were more likely to have good mental health. The positive relationship between healthy dietary habits and mental well-being was stronger in those who regularly engaged in physical exercises. In other words, men with healthy dietary habits were more likely to report mental wellbeing while men with healthy dietary habits and who practiced physical exercises regularly were even more likely to report mental wellbeing.

 

In men, regular consumption of fast food was associated with mental distress.

 

The researchers also observed that individuals that reported healthy dietary habits were also more likely to engage in physical exercises. One potential explanation for this observation is that healthy dietary habits promote physical health, which in turn makes people more likely to engage in physical exercises. For example, high fiber and low glycemic index food help maintaining a good blood glucose level, food high in potassium and low in sodium can contribute to having normal blood pressure, and complete proteins and omega-3 fats promote muscle integrity.

Another interesting finding is that mental distress in women is more likely to be impacted by dietary habits compared to men. For example, physical exercises appear to reverse the observed negative relationship between caffeine consumption and mental distress in women but do not do the same in men. More so, women benefited from physical exercises in terms of mental wellbeing only when their frequency was at least moderate.

While caffeine can increase mental distress, some caffeine consumers may actually experience less distress. On one hand, caffeine is a stimulant, activating the hypothalamic-pituitary-adrenal axis (HPA), and consequently, modulating stress response. On the other hand, caffeine is also an adenosine antagonist (that is, it interferes with the activity of adenosine), and this effect delays fatigue during exercise.

For this reason, women who consume a high level of caffeine and do not exercise are more likely to experience mental distress while women who consume caffeine but also exercise are more likely to get the neuromodulator benefit of exercise by working out longer. In other words, if you’re going to drink caffeine, it’s good to also exercise regularly in order to avoid the negative effects of caffeine and actually benefit from it.

The same applies to fast food and mental distress in men. This may occur because fast food tends to be high in salt, sugar, and saturated fat and deficient in several nutrients. Given that exercise is metabolically taxing, it competes with the brain for essential nutrients.

 

The results of this study strongly suggest that having a diet based on nutrient-dense food items can improve physical and mental wellbeing.

 

Overall, the findings of this study strongly suggest that having a diet based on nutrient-dense food items can improve physical and mental wellbeing. Those who have a healthy diet and also engage in physical exercises regularly are even more likely to show mental wellbeing than those who have a healthy diet but do not exercise. Perhaps not surprisingly, not all individuals and groups of individuals are influenced to the same extent by dietary and physical habits. The relationship between diet, physical exercise, and wellbeing is complex and significant, for which it deserves attention and many more research studies.

 

References

Begdache, L., & Patrissy, C. M. (2021). Customization of Diet May Promote Exercise and Improve Mental Wellbeing in Mature Adults: The Role of Exercise as a Mediator. Journal of Personalized Medicine, 11(5), 435.

USDA. (2020) Dietary Guidelines for Americans 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf

Dietary Guidelines Advisory Committee. (2015). Scientific report of the 2015 Dietary Guidelines Advisory Committee: advisory report to the Secretary of Health and Human Services and the Secretary of Agriculture. Agricultural Research Service, 2019-09.

Kessler, R. C., Green, J. G., Gruber, M. J., Sampson, N. A., Bromet, E., Cuitan, M., … & Zaslavsky, A. M. (2010). Screening for serious mental illness in the general population with the K6 screening scale: results from the WHO World Mental Health (WMH) survey initiative. International journal of methods in psychiatric research, 19(S1), 4-22.

Easton, S. D., Safadi, N. S., Wang, Y., & Hasson, R. G., 3rd (2017). The Kessler psychological distress scale: translation and validation of an Arabic version. Health and quality of life outcomes, 15(1), 215. https://doi.org/10.1186/s12955-017-0783-9

 

 

Dietary Intake and Resilience: Is There a Connection Across the Lifespan?

Posted on by CNP Staff

Dietary Intake and Resilience: Is There a Connection Across the Lifespan?

Psychologists define resilience as the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress (APA, 2012). These can include family, relationship, and social problems, physical or psychological health issues, employment or financial stressors, and world pandemics. By some estimates, most people will experience one or more potentially life-threatening traumatic experiences that can influence their mental health and even result in post-traumatic stress disorder (Karam et al., 2014). 

The latest viewpoint on the construct of resilience is that it is complex, and comprises biological, genetic, epigenetic, developmental, psychological, social, economic, and cultural factors that interact to determine one’s responses to stressful stimuli and experiences (Southwick et al., 2014).

Within Nutritional Psychology, we seek to determine the connections between dietary intake and resilience, and the mechanisms by which these connections occur. Studies demonstrating a relationship between diet and resilience are included in a growing repository of links within the “Diet and Resilience” and “Diet and Quality of Life” research categories in the NPRL and Parent Research Libraries. In these libraries, you will find research to support the connection between dietary intake and resilience across the lifespan. Let’s take a look at a few of these publications.

 

The Diet-Resilience Connection in Youth

Nutritional quality and breakfast intake are two dietary factors among young people that are shown to positively mediate psychological distress and improve resilience. In 2019, Whatnall et al. examined this connection by using diet questionnaires to record 2,710 Australian students’ consumption of fruits, vegetables, soft drinks, and takeaway food, as well as how frequently they ate breakfast. The Kessler Scale and Brief Resilience Scale (BRS) were used to assess psychological distress and resilience, with adjustments made for socio-demographic factors, undergraduate/postgraduate status, and health characteristics. Findings showed that higher fruit and vegetable consumption per day (analyzed separately), more consistently having breakfast, and less frequent intake of soft drinks and takeaway foods were all significantly associated with both lower psychological distress and higher resilience. 

 

The Diet-Resilience Connection in Adults

Within the more general population, diet quality is also an important link when it comes to managing stress and adapting in the face of adversity. This is evident in a 2018 study by Bonaccio et al., where adherence to a Mediterranean-type diet (categorized by a high intake of vegetables and olive oil) proved to have a positive connection in terms of resilience. Food intake was measured among 10,812 participants using a Food Frequency Questionnaire, psychological resilience using a Psychological Resilience Score, and adherence to the Mediterranean diet using both a Mediterranean Diet Score and an Italian Mediterranean Index. Increased polyphenol or antioxidants in the diet and greater diversity in fruit and vegetable consumption, as opposed to a nutrient-depleted Western diet, were linked with enhanced psychological resilience. The findings give us insight into the positive associations between adherence to a nutrient-dense Mediterranean-type diet and psychological resilience and suggest that by adopting a similar diet, we too can better handle psychological distress and improve resilience.

 

The Diet-Resilience Connection in Elderly Individuals

Another factor that is shown to positively correlate with increased resilience is dietary diversity. Dietary diversity, defined as the number of different food groups consumed within a given reference period, is a key element of high-quality, nutrient-dense diets. A 2019 study by Yin et al. took a closer look at diet diversity within an elderly Chinese population consisting of 8,571 participants. From this sample, the frequency of consuming different food groups was reported, with the consumption of vegetables, fruits, and nuts contributing the most to dietary diversity. Psychological resilience was assessed using a simplified resilience score (SRS). Analyses showed a significant association between lower dietary diversity and poorer resilience, as compared to those with good dietary diversity and higher resilience. The findings show that greater diet diversity is crucial in maintaining and improving cognitive function as it relates to resilience in older populations.

 

Resilience: The Other Side of Stress

While it is important to examine the mechanisms and outcomes associated with our experience of stress, it is also important to investigate the mechanisms and outcomes associated with our experience of resilience. These and other studies in the CNP Research Libraries show that an association between stress, resilience, and diet in fact exists.  Nutritional Psychology encompasses the examination of this and other connections between dietary intake and psychological functioning.

 

References

Building your Resilience. American Psychological Association. https://www.apa.org/topics/resilience

Karam E. G., Friedman M. J., Hill E. D., Kessler R. C., McLaughlin K. A., Petukhova M. (2014). Cumulative traumas and risk thresholds: 12-month PTSD in the world mental health (WMH) surveys. Depression and Anxiety, 31, 130–142. 

Denckla, C. A., Cicchetti, D., Kubzansky, L. D., Seedat, S., Teicher, M. H., Williams, D. R., & Koenen, K. C. (2020). Psychological resilience: an update on definitions, a critical appraisal, and research recommendations. European Journal of Psychotraumatology, 11(1), 1822064. https://doi.org/10.1080/20008198.2020.1822064

Southwick, S. M., Bonanno, G. A., Masten, A. S., Panter-Brick, C., & Yehuda, R. (2014). Resilience definitions, theory, and challenges: interdisciplinary perspectives. European Journal of Psychotraumatology, 5, 10.3402/ejpt.v5.25338. https://doi.org/10.3402/ejpt.v5.25338

Whatnall, M. C., Patterson, A. J., Siew, Y. Y., Kay-Lambkin, F., & Hutchesson, M. J. (2019). Are psychological distress and resilience associated with dietary intake among Australian university students?. International Journal of Environmental Research and Public Health, 16(21), 4099.

Bonaccio, M., Di Castelnuovo, A., Costanzo, S., Pounis, G., Persichillo, M., Cerletti, C., Donati, M. B., de Gaetano, G., & Iacoviello, L. (2018). Mediterranean-type diet is associated with higher psychological resilience in a general adult population: findings from the Moli-sani study. European Journal of Clinical Nutrition, 72(1), 154–160.

Yin, Z., Brasher, M. S., Kraus, V. B., Lv, Y., Shi, X., & Zeng, Y. (2019). Dietary diversity was positively associated with psychological resilience among elders: A population-based study. Nutrients, 11(3), 650.

 

Child Nutritional Psychology: Diet Increases Risk of Mental Health Issues in Adulthood

Posted on by CNP Staff

Cardiometabolic disorders often occur alongside certain mental health conditions like depression and psychosis. But these disorders are generally deemed an issue for the aging population and not for children, which subsequently leads to indifference regarding the importance of children’s diets.

A study published on the 13th of January 2021 may change this narrative. Following nearly 15,000 children from the ages of 1 to 24 years old, researchers measured fasting insulin levels at age 9, 15, 18, and 24 years of age, alongside repeatedly measuring body mass index.

Importance of children’s diets in relation with Body mass index: When the children reached the age of 24, they completed a semi-structured psychosis-like symptom interview which was used to identify psychotic experiences and symptoms of depression.

After adjusting for confounding variables like sex at birth, race/ethnicity, paternal social class, childhood emotional and behavioral problems along with lifestyle behaviors including smoking, physical activity, alcohol use, substance use, sleep problems, and average calorie intake, what they found was particularly interesting.

Children who had persistently high insulin levels beginning at age 9 were five times more likely to be at risk for psychosis and three times more likely to be diagnosed with a psychotic disorder at 24.

Not only that, but children who had a significant increase in their body mass index around puberty were four times more likely to develop depressive symptoms or experience a depressive episode by the age of 24.

During adolescence, the brain undergoes extensive change and maturation. The area essential for cognitive control is the final region to reach full maturity. Whilst this region is still developing, it is less able to exert control over reward-driven behaviours, like consuming calorie-dense food. Over-consumption of calorie-dense foods is the leading cause of obesity. Unfortunately, the persistent and excessive consumption of calorie-dense foods can lead to changes in the structure and function of the very same region — the prefrontal cortex — which can then result in altered neurotransmitter systems. The development of balance in these systems is in fact critical to obtaining optimal brain function in adulthood.

Appropriate nutrition during this period of neurodevelopment is vital for brain health. Find a link to this study, as well as additional research connecting diet with children’s psychological functioning in the Diet, Depression & Anxiety research category within CNP’s Parent Research Library.

 

References

Perry, B.I., Stochl, J., Upthegrove, R., et al. (2021). Longitudinal Trends in Childhood Insulin Levels and Body Mass Index and Associations With Risks of Psychosis and Depression in Young Adults. JAMA Psychiatry. DOI:10.1001/jamapsychiatry.2020.4180

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