PSY4409 - Module 1 Already Passed
What does the famous adage "you are what you eat" reflect? - =- The philosophy that what we
put into our bodies ultimately affects our wellbeing
- Optimum physical and emotional functioning relies on consuming the optimal nutrients and
minerals to sustain our body and brain
What does research say about understanding good nutrition? - =Nutrition interacts with many
components of the body, such as genes, athletic performance, resistance to infection, growth,
development and cognitive functioning
What is the average age of onset of mood and anxiety disorders? - =Anxiety - 6 years old
Depression - 13 years old
What do we know about western and traditional dietary patterns? - =Western - Higher rates of
mood disorders (not anxiety)
Traditional - Less likely to have mood or anxiety disorders
How does sugar impact wellbeing? - =- Excessive sugar consumption has deleterious effects on
our brain.
- Sugar shrinks areas of the brain responsible for memory and mood regulation functions, such as
the hippocampus
- Links between sugar consumption and major depression have also been found.
- The association between sugary drink consumption and depressive symptoms increased by 5%
for every sugary drink consumed. The association was also found to be stronger in women than
in men.
What does the World Health Organisation suggest for added sugar intake daily? - =- No more
than 10% of daily total energy intake
- No more than 25 grams of added sugar (6 teaspoons) will provide additional health benefits.
- However, the average person today consumes 1.36 kg of sugar each week - that's almost 200
grams a day!
, What are the impacts of Carbohydrates on wellbeing? - =- In clinical populations, carbohydrates
enhance mood in individuals with obesity, premenstrual syndrome, and Seasonal Affective
Disorder.
- In non-clinical populations, carbohydrates (versus protein-based diets) enhance positive mood
and energy and reduce anger, anxiety, and depression
- The explanation often offered to explain this effect, is that carbohydrates increase tryptophan
entering the brain, which then increases serotonin.
- The mechanisms by which carbohydrate consumption elevate mood remains obscure.
- Benefits to a low-carbohydrate diet.
- Unrefined carbohydrates (e.g., legumes, wholegrains, fruits and vegetables) have numerous
health benefits and are rich in vitamins, minerals and fibre, which plays a part in regulating blood
sugar and controlling appetite.
- Refined carbohydrates such as white bread and pasta are heavily processed have low nutritional
value, with many of the nutrients that are beneficial to health lost during processing
What does the term Omega-3 refer to? - =- Three fatty acids:
1. alpha-linolenic acid (ALA)
2. eicosapentaenoic acid (EPA)
3. docosahexaenoic acid (DHA).
Foods such as seafood (particularly fish), flaxseed, chia seeds, and soybean are good sources of
omega-3 fatty acids.
What are the impacts of Omega-3 on wellbeing? - =- Link between depression and low levels of
Omega-3 fatty acids
- Linked to neuronal growth, enhanced mood, reduced heart disease and the delay of dementia
- Findings on the effectiveness of fish oil supplements are mixed.
- There may be benefits to taking fish oil supplements alongside anti-depressant medication in
treating MDD, particularly for supplements that are high in EPA
- BUT a meta-analysis examining the effect of fish oil supplements on cardiovascular disease
found no significant reduction in both fatal or non-fatal cardiovascular disease
What does the famous adage "you are what you eat" reflect? - =- The philosophy that what we
put into our bodies ultimately affects our wellbeing
- Optimum physical and emotional functioning relies on consuming the optimal nutrients and
minerals to sustain our body and brain
What does research say about understanding good nutrition? - =Nutrition interacts with many
components of the body, such as genes, athletic performance, resistance to infection, growth,
development and cognitive functioning
What is the average age of onset of mood and anxiety disorders? - =Anxiety - 6 years old
Depression - 13 years old
What do we know about western and traditional dietary patterns? - =Western - Higher rates of
mood disorders (not anxiety)
Traditional - Less likely to have mood or anxiety disorders
How does sugar impact wellbeing? - =- Excessive sugar consumption has deleterious effects on
our brain.
- Sugar shrinks areas of the brain responsible for memory and mood regulation functions, such as
the hippocampus
- Links between sugar consumption and major depression have also been found.
- The association between sugary drink consumption and depressive symptoms increased by 5%
for every sugary drink consumed. The association was also found to be stronger in women than
in men.
What does the World Health Organisation suggest for added sugar intake daily? - =- No more
than 10% of daily total energy intake
- No more than 25 grams of added sugar (6 teaspoons) will provide additional health benefits.
- However, the average person today consumes 1.36 kg of sugar each week - that's almost 200
grams a day!
, What are the impacts of Carbohydrates on wellbeing? - =- In clinical populations, carbohydrates
enhance mood in individuals with obesity, premenstrual syndrome, and Seasonal Affective
Disorder.
- In non-clinical populations, carbohydrates (versus protein-based diets) enhance positive mood
and energy and reduce anger, anxiety, and depression
- The explanation often offered to explain this effect, is that carbohydrates increase tryptophan
entering the brain, which then increases serotonin.
- The mechanisms by which carbohydrate consumption elevate mood remains obscure.
- Benefits to a low-carbohydrate diet.
- Unrefined carbohydrates (e.g., legumes, wholegrains, fruits and vegetables) have numerous
health benefits and are rich in vitamins, minerals and fibre, which plays a part in regulating blood
sugar and controlling appetite.
- Refined carbohydrates such as white bread and pasta are heavily processed have low nutritional
value, with many of the nutrients that are beneficial to health lost during processing
What does the term Omega-3 refer to? - =- Three fatty acids:
1. alpha-linolenic acid (ALA)
2. eicosapentaenoic acid (EPA)
3. docosahexaenoic acid (DHA).
Foods such as seafood (particularly fish), flaxseed, chia seeds, and soybean are good sources of
omega-3 fatty acids.
What are the impacts of Omega-3 on wellbeing? - =- Link between depression and low levels of
Omega-3 fatty acids
- Linked to neuronal growth, enhanced mood, reduced heart disease and the delay of dementia
- Findings on the effectiveness of fish oil supplements are mixed.
- There may be benefits to taking fish oil supplements alongside anti-depressant medication in
treating MDD, particularly for supplements that are high in EPA
- BUT a meta-analysis examining the effect of fish oil supplements on cardiovascular disease
found no significant reduction in both fatal or non-fatal cardiovascular disease
