APNA 30th Annual Conference Session 2047: October 20, 2016 The - PDF document

APNA 30th Annual Conference Session 2047: October 20, 2016 The Connection Between Food and Mood What The Research Is Telling Us @2015 J. Evans Learning Outcomes  Select one research study identifying the correlation between mood and food  Name 2 foods which could be eaten to improve symptoms of depression @2015 J. Evans Conflict of Interest  The speaker does not have any conflict of interest to disclose  She is not funded by any plant based organizations, animal right groups or farms  She does not receive any royalty from any of the resources provided @2015 J. Evans Evans 1

APNA 30th Annual Conference Session 2047: October 20, 2016 Consult Your Health Care Provider  If you take medication or have serious health concerns, please discuss this change in eating with your heath care provider  A diet change can be very powerful and impact your medication @2015 J. Evans Research Connecting Food and Mood Increased fruit and vegetable consumption – lower anxiety for male  vegans and lower stress levels for women eating animal free diets (1)  Study - work place setting – overweight and diabetic employees – 5 months on plant-based nutrition – improved digestion, increased energy, better sleep, improved mental health and vitality (2)  Study – 10 corporate locations in US on plant-based nutrition – improvement in body weight, blood sugar levels, emotional state including depression and anxiety (3)  Decrease odd of developing depression by 62% with higher consumption of vegetables and fruits (4) @2015 J. Evans Research  Some plant foods including apples, berries, grapes, onions and green tea, as well as cloves, oregano, cinnamon and nutmeg - have phytonutrients that naturally inhibit MAO – (5)  Eating a single carb-rich, protein poor, meal has been shown to improve tension, anger, depression, sadness, fatigue, confusion, alertness and calmness scores among women with PMS (6)  Study – those eating a high-carb diet experienced less hostility, depression, and mood disturbance then those in the low-carb group (7)  Drinking 2 or more cups of coffee a day - half the suicide risk of non-coffee drinkers (8) @2015 J. Evans Evans 2

APNA 30th Annual Conference Session 2047: October 20, 2016 Research  Double blind, placebo-controlled trial - Butter-nut squash seeds for social anxiety – improvement in 1 hour of consumption (9)  Frequent consumption of sweetened beverages especially diet beverages – associated with higher risk of depression (10)  After 8 days of high aspartame use, participants had more depression and irritability and did less well on some brain function tests (11)  Canadian study – 300,000 participants – greater vegetable and fruit consumption associated with lower risk of psychological stress, depression, anxiety and mood disorders and poor perceived mental health (12) @2015 J. Evans Research  Study of elderly men – if ate tomato or tomato products daily – half the odds of depression compared to people who only had them once a week (13)  Study – low dietary folate intake can increase risk of severe depression by as much as threefold (14)  Study – Took meat, eggs, chicken and all other meats from people who ate it once a day and in 2 weeks they had a significant improvement in mood states (15)  Higher consumption of vegetables may decrease developing depression by 62% (16) @2015 J. Evans Arachidonic Acid  Inflammatory – promoting compound found in chicken, and eggs – and also beef, pork, and fish  Those eating plant-based had significantly fewer negative emotions than omnivores  Omnivores have about nine times more arachidonic acid than plant-eaters – (17)  High level of arachidonic acid – higher risk of suicide and episodes of major depression – (18) @2015 J. Evans Evans 3

APNA 30th Annual Conference Session 2047: October 20, 2016 Improving Mood Through Diet – 3 min  http://nutritionfacts.org/video/improving-mood-through- diet/  Permission granted by Dr Gregor and Nutritionfacts.org @2015 J. Evans Kickstart Program with PCRM (Physicians Committee For Responsible Medicine)  21 day free, online plant-based program – received menus, recipes, grocery lists, cooking demos and lab work completed  Did follow up survey –  up to 59 point drop in cholesterol  84% lost weight  73% more energy  55% sleep better  32% fewer or no mood swings @2015 J. Evans Healthy Foods  Whole Grains – pasta, rice, corn, whole grain bread, tortilla etc.  Vegetables – dark greens, dark yellows and orange, sweet potato etc.  Fruit – whole fruit is better than juice due to fiber  Legumes – beans, peas, lentils, tofu, soymilk, chick peas etc. @2015 J. Evans Evans 4

APNA 30th Annual Conference Session 2047: October 20, 2016 Foods to Avoid  Animal foods – all beef, chicken, pork, lamb, fish  Dairy – milk, eggs, yogurt, cheese, ice cream  Fats  Sugar  Salt @2015 J. Evans What Were The 2 Hardest To Give Up On The Plant-Based Program?  Cheese 48%  Fish 48%  Other dairy – ice cream, yogurt, chocolate 40%  Chicken 28%  Milk 12%  Beef 12%  Pork 8% @2015 J. Evans Contact Information  Joanne Evans MEd, RN, PMHCNS-BC  Healthy Nurses…Healthy Communities  http://healthynurseshealthycommunities.net/  joanneevans@verizon.net @2015 J. Evans Evans 5