POR QUE ES IMPORTANTE QUE EL PSIQUIATRA EVALUE LA DIETA DE SUS PACIENTES?
Comienzo este articulo con una experiencia personal como psiquiatra de consultorios externos:
una paciente con diagnóstico de trastorno depresivo que vi hace aproximadamente 1 mes y le realice algunas intervenciones en la dieta( agregado de arroz integral, semillas de lino y chia, germen de trigo, avena, verduras frescas y cocidas, frutas, frutos secos y granos en su dieta y evitar alimentos procesados) frente a la pregunta como se siente de animo Y ganas de hacer cosas en una escala de 1 a.10 siendo 1 el peor estado de animo, me dice 10 y le digo antes de esta intervención y me dice 0. Es decir usted cuando vino por primera vez a mi consulta se sentía 0 en animo y ganas de hacer cosas y me dijo si. Quede sorprendida. Les comento que esta paciente cuando vino a mi consulta ya tomaba antidepresivo y ansiolitico y realizaba 120 minutos de actividad física. Una prueba clínica para mi de que la DIETA SALUDABLE Y EL EJERCICIO ACTÚAN COMO COADYUVANTE EN EL TRATAMIENTO DE LA DEPRESIÓN.
Más allá de lo nutritivos que son o de las calorías que aportan, los alimentos también podrían influir en el estado de ánimo de quienes los consumen. Un aspecto que está dado no solo por el placer de comer o compartir algo que nos gusta, sino, sobre todo, por el efecto que ciertos nutrientes o compuestos presentes en la comida generarían a nivel cerebral.
De hecho, los especialistas, han establecido que existen “nutrientes esenciales” para el cerebro, “ya que se ha visto que su presencia o déficit puede favorecer un buen estado de ánimo, como los ácidos grasos omega 3 (presentes en pescados), el magnesio, el calcio, la fibra y las vitaminas B1, B9, B12, D y E”.
Un estudio publicado este mes en la revista ‘Nutritional Neuroscience’( "Evaluación de factores dietéticos, prácticas dietéticas y ejercicio sobre la angustia mental en adultos jóvenes frente a adultos maduros: un estudio transversal", se publicó en Nutritional Neuroscience.) aporta nuevos elementos sobre el tema. Allí, la doctora Lina Begdache afirma que “el estado de ánimo depende de lo que comemos, y lo que debemos comer cambia con la edad”.
Un estudio publicado este mes en la revista ‘Nutritional Neuroscience’( "Evaluación de factores dietéticos, prácticas dietéticas y ejercicio sobre la angustia mental en adultos jóvenes frente a adultos maduros: un estudio transversal", se publicó en Nutritional Neuroscience.) aporta nuevos elementos sobre el tema. Allí, la doctora Lina Begdache afirma que “el estado de ánimo depende de lo que comemos, y lo que debemos comer cambia con la edad”.
Uno de los principales hallazgos de este trabajo es que la dieta y las prácticas dietéticas afectan de manera diferente la salud mental en jóvenes y en adultos.
Por ejemplo, Begdache y sus colegas de la Universidad de Binghamton, en Nueva York, encontraron que los jóvenes menores de 30 años que consumen comida rápida más de tres veces a la semana tendrían mayores niveles de angustia.
La explicación a esto es porque este tipo de alimentos son ricos en ácidos grasos saturados, grasas trans y omega 6, lo que “provoca una respuesta inflamatoria de bajo grado en el cuerpo, que, a su vez, está relacionada con la ansiedad y la depresión, tanto en investigaciones en animales como en humanos”, precisan los autores.
Asimismo, algo que sorprendió a los investigadores es que quienes consumían carne (sobre todo pollo y pavo) y pescados azules tres veces a la semana subjetivamente se sentían con mejor humor. La explicación está a nivel celular: el triptófano (un aminoácido esencial) presente en la carne es un precursor de la serotonina, la sustancia del cerebro que nos hace sentir bien.
Estudios en poblaciones vegetarianas y veganas, por ejemplo, muestran que tienen mayor riesgo de depresión a largo plazo, sobre todo los hombres, por la falta de vitamina B12 (presente en alimentos de origen animal) y por bajo consumo de hierro, que está en las carnes rojas. El mismo riesgo corren quienes se someten a dietas poco saludables para bajar de peso, sin supervisión médica.
El estudio apunta a la dieta mediterránea (grandes cantidades de frutas y verduras frescas, aceite de oliva, pescado, pan integral) como la mejor apuesta para tener un buen ánimo y mejor salud mental. “Tiene todos los componentes que son importantes para la estructura saludable de nuestro cerebro”, enfatiza Begdache.
El estudio apunta a la dieta mediterránea (grandes cantidades de frutas y verduras frescas, aceite de oliva, pescado, pan integral) como la mejor apuesta para tener un buen ánimo y mejor salud mental. “Tiene todos los componentes que son importantes para la estructura saludable de nuestro cerebro”, enfatiza Begdache.
La doctora y sus colegas de la Universidad de Binghamton observaron al realizar el estudio que mucha grasa puede favorecer estados de angustia o depresión, mientras que alimentos ricos en antioxidantes promueven una buena salud mental. Los efectos varían entre jóvenes y adultos. Lo importante es mantener una dieta sana y balanceada en la que las vitaminas y los minerales necesarios para el buen funcionamiento del cuerpo estén presentes.
En la población adulta, un menor consumo de carbohidratos y la incorporación de más frutas y verduras reducen la ansiedad y la depresión, según los investigadores.
“Con el envejecimiento hay un aumento en la formación de radicales libres (oxidantes), por lo que nuestra necesidad de antioxidantes aumenta”, advierte Lina Begdache, luego de su investigación.
“Los radicales libres causan trastornos en el cerebro, lo que aumenta el riesgo de deterioro mental. Además, nuestra capacidad para regular el estrés disminuye”, asegura Begdache al destacar los antioxidantes.
Una nueva investigación está ayudando a allanar el camino hacia una mayor claridad. Recientemente se ha publicado un ensayo pequeño pero importante del Food and Mood Center de la Universidad de Deakin (el mismo nombre del centro es un testamento de esta creciente línea de investigación). Involucró a hombres y mujeres que estaban tomando antidepresivos y / o estaban en psicoterapia regular.
Todos los 67 sujetos tenían dietas poco saludables al inicio, con una ingesta baja de frutas y verduras, poca fibra dietética diaria y muchos dulces, carnes procesadas y bocadillos salados.
A la mitad de los sujetos se les aplicó una dieta saludable centrada en el aceite de oliva virgen extra, nueces, semillas, huevos, frutas, verduras, pescado y carne de res alimentada con pasto (orgánicos).
La otra mitad continuó comiendo sus dietas habituales y se les requirió asistir a sesiones de apoyo social.
Antes y después del estudio de tres meses, los síntomas de los sujetos se clasificaron en una escala de depresión común.
Después de tres meses de alimentación más saludable, los del grupo de intervención vieron que sus puntajes mejoraron en promedio en alrededor de 11 puntos. 32% por ciento habían alcanzado puntajes tan bajos que ya no cumplían con los criterios de depresión.
Mientras tanto, las personas en el grupo de apoyo social sin intervención dietética mejoraron en solo alrededor de 4 puntos; solo el 8% logró la remisión.
Lo que esta investigación temprana demuestra es que incluso para los pacientes con depresión mayor, los alimentos pueden ser un poderoso antidepresivo. Y sin efectos secundarios negativos
Una manera en que una dieta más saludable puede mejorar el estado de ánimo es a través del sistema inmunológico de nuestro cuerpo. El mismo proceso por el cual respondemos a lesiones o amenazas agudas también apaga incendios iniciados por nuestras dietas y estilos de vida.
Es por eso que una dieta deficiente puede conducir a una inflamación crónica de bajo grado, un factor de riesgo para enfermedades no transmisibles como la diabetes tipo 2 e incluso la enfermedad de Alzheimer. Este tipo de enfermedades ahora representan el 60% de las muertes en todo el mundo, según la Organización Mundial de la Salud
Aunque los mecanismos que relacionan la inflamación con la depresión apenas comienzan a ser comprendidos, otros estudios que involucran compuestos con un conocido efecto antiinflamatorio, como la curcumina (un componente de la especia cúrcuma), también han demostrado cierta eficacia para reducir los síntomas. Aunque los estudios son pequeños y merecen más investigación, fortalecen la noción de que la depresión puede ser la respuesta del cerebro a la inflamación en el cuerpo, al menos para algunos.
Los alimentos integrales y saludables también proporcionan micronutrientes que ayudan al cerebro a lidiar mejor con el estrés diario. Hoy en día, nuestra dieta ha dejado nuestros cerebros sin armas, ya que este intenta reparar el daño.
Un ejemplo: casi el 50% de los estadounidenses no consume suficiente magnesio, un mineral involucrado en la reparación del ADN. Y, sin embargo, se encuentra fácilmente en alimentos como las almendras, las espinacas y el aguacate.
Algunos de los alimentos más ricos en nutrientes incluyen verduras de hoja verde oscura, vegetales crucíferos, huevos e incluso carnes rojas debidamente criadas.
¿Qué alimentos deberíamos evitar consumir para mantener un estado de ánimo sano y equilibrado?
Azúcar y aceites altamente refinados y procesados, que incluyen canola, maíz y aceite de soja (cuyo uso se ha disparado hasta en un 1.000% en el último siglo).
Estos alimentos se han relacionado con problemas de salud mental, incluida la depresión, y ahora ambos saturan nuestro suministro de alimentos, constituyendo en gran parte los alimentos ultraprocesados que ahora constituyen el 60% de nuestra ingesta calórica.
Estos alimentos, cuando se consumen crónicamente, provocan inflamación y agotan los recursos protectores de nuestros cuerpos, agravando el daño causado.
Aunque la ciencia sobre la dieta y el estado de ánimo tiene un largo camino por recorrer antes de establecerse, hay pocas razones para esperar dado que cambiar a una dieta más saludable puede ayudar y es definitivamente mejor para su salud en general.
"Es cierto por que esperar? eduquemonos y eduquemos a nuestros pacientes en nutrición sana para el cerebro, lo cual podría disminuir la morbimortalidad de enfermedades como obesidad, diabetes tipo 2, cáncer y depresión que parece están causadas por estados proinflamatorios crónicas relacionados con nuestro estilo de vida, y especialmente nuestra dieta". JT
"Es cierto por que esperar? eduquemonos y eduquemos a nuestros pacientes en nutrición sana para el cerebro, lo cual podría disminuir la morbimortalidad de enfermedades como obesidad, diabetes tipo 2, cáncer y depresión que parece están causadas por estados proinflamatorios crónicas relacionados con nuestro estilo de vida, y especialmente nuestra dieta". JT
FUENTE:
Max Lugavere (periodista especializado en ciencias y salud y autor de "Genius Foods: hazte más inteligente, más feliz y más productivo a la vez que proteges tu cerebro de por vida").
http://www.eltiempo.com/vida/medio-ambiente/cientifico-colombiano-dice-que-desaparicion-de-abejas-crearia-una-crisis-alimentaria-195402
I start this article with a personal experience as a psychiatrist of external offices:
a patient with a diagnosis of depressive disorder that I saw about 1 month ago and made some interventions in the diet (added brown rice, flax and chia seeds, wheat germ, oats, fresh and cooked vegetables, fruits, nuts and grains in your diet and avoid processed foods) in front of the question how you feel about encouragement and desire to do things on a scale of 1 a.10 with 1 being the worst mood, tells me 10 and I tell you before this intervention and I says 0. That is, when you first came to my office, you felt 0 in mood and you want to do things and you said yes. I was surprised. I tell you that this patient when she came to my office was already taking antidepressant and anxiolytic and performed 120 minutes of physical activity. A clinical test for me that HEALTHY DIET AND EXERCISE ACT AS COADYUVANT IN THE TREATMENT OF DEPRESSION.
Regardless of how nutritious they are or the calories they provide, foods could also influence the mood of those who consume them. An aspect that is given not only for the pleasure of eating or sharing something that we like, but, above all, for the effect that certain nutrients or compounds present in the food would generate at the brain level.
In fact, specialists have established that there are "essential nutrients" for the brain, "since it has been seen that their presence or deficit can promote a good mood, such as omega 3 fatty acids (present in fish), magnesium, calcium, fiber and vitamins B1, B9, B12, D and E ".
A study published this month in the journal 'Nutritional Neuroscience' ('Evaluation of dietary factors, dietary practices and exercise on mental distress in young adults versus mature adults: a cross-sectional study', published in Nutritional Neuroscience.) Brings new elements about the topic. There, Dr. Lina Begdache states that "the state of mind depends on what we eat, and what we should eat changes with age."
One of the main findings of this work is that diet and dietary practices affect mental health in different ways in young people and adults.
For example, Begdache and her colleagues at Binghamton University in New York found that young people under 30 who consumed fast food more than three times a week would have higher levels of distress.
The explanation for this is because this type of food is rich in saturated fatty acids, trans fats and omega 6, which "causes a low-grade inflammatory response in the body, which, in turn, is related to anxiety and depression, both in animal research and in humans, "the authors write.
Also, something that surprised the researchers is that those who consumed meat (especially chicken and turkey) and blue fish three times a week were subjectively felt in a better mood. The explanation is at the cellular level: tryptophan (an essential amino acid) present in meat is a precursor of serotonin, the brain substance that makes us feel good.
Studies in vegetarian and vegan populations, for example, show that they have a higher risk of long-term depression, especially men, due to the lack of vitamin B12 (present in foods of animal origin) and low iron consumption, which is in the red meats Those who undergo unhealthy diets to lose weight, without medical supervision, run the same risk.
The study points to the Mediterranean diet (large amounts of fresh fruits and vegetables, olive oil, fish, wholemeal bread) as the best bet to have a good mood and better mental health. "It has all the components that are important for the healthy structure of our brain," emphasizes Begdache.
The doctor and her colleagues at Binghamton University observed in the study that a lot of fat can promote states of anguish or depression, while foods rich in antioxidants promote good mental health. The effects vary between young people and adults. The important thing is to maintain a healthy and balanced diet in which the vitamins and minerals necessary for the proper functioning of the body are present.
In the adult population, a lower consumption of carbohydrates and the incorporation of more fruits and vegetables reduce anxiety and depression, according to the researchers.
"With aging there is an increase in the formation of free radicals (oxidants), so our need for antioxidants increases," warns Lina Begdache, after her research.
"Free radicals cause disorders in the brain, which increases the risk of mental deterioration. In addition, our ability to regulate stress decreases, "ensures Begdache to highlight the antioxidants.
New research is helping to pave the way to greater clarity. Recently a small but important essay of the Food and Mood Center of the University of Deakin has been published (the same name of the center is a testament of this growing line of investigation). It involved men and women who were taking antidepressants and / or were in regular psychotherapy.
All 67 subjects had unhealthy diets at the beginning, with a low intake of fruits and vegetables, little daily dietary fiber and many sweets, processed meats and salty snacks.
Half of the subjects were given a healthy diet centered on extra virgin olive oil, nuts, seeds, eggs, fruits, vegetables, fish and grass-fed beef (organic).
The other half continued to eat their usual diets and were required to attend social support sessions.
Before and after the three-month study, the subjects' symptoms were classified on a common depression scale.
After three months of healthier eating, those in the intervention group saw their scores improve on average by about 11 points. 32% percent had reached scores so low that they no longer met the criteria for depression.
Meanwhile, people in the social support group without dietary intervention improved by only about 4 points; only 8% achieved remission.
What this early research shows is that even for patients with major depression, food can be a powerful antidepressant. And without negative side effects
One way in which a healthier diet can improve the mood is through the immune system of our body. The same process by which we respond to injuries or acute threats also puts out fires initiated by our diets and lifestyles.
That is why a poor diet can lead to low-grade chronic inflammation, a risk factor for non-communicable diseases such as type 2 diabetes and even Alzheimer's disease. These types of diseases now account for 60% of deaths worldwide, according to the World Health Organization
Although the mechanisms that link inflammation to depression are only beginning to be understood, other studies involving compounds with a known anti-inflammatory effect, such as curcumin (a component of the spice turmeric), have also shown some efficacy in reducing symptoms. Although the studies are small and deserve more research, they strengthen the notion that depression can be the brain's response to inflammation in the body, at least for some.
Whole and healthy foods also provide micronutrients that help the brain cope better with daily stress. Today, our diet has left our brains unarmed, as this one tries to repair the damage.
I start this article with a personal experience as a psychiatrist of external offices:
a patient with a diagnosis of depressive disorder that I saw about 1 month ago and made some interventions in the diet (added brown rice, flax and chia seeds, wheat germ, oats, fresh and cooked vegetables, fruits, nuts and grains in your diet and avoid processed foods) in front of the question how you feel about encouragement and desire to do things on a scale of 1 a.10 with 1 being the worst mood, tells me 10 and I tell you before this intervention and I says 0. That is, when you first came to my office, you felt 0 in mood and you want to do things and you said yes. I was surprised. I tell you that this patient when she came to my office was already taking antidepressant and anxiolytic and performed 120 minutes of physical activity. A clinical test for me that HEALTHY DIET AND EXERCISE ACT AS COADYUVANT IN THE TREATMENT OF DEPRESSION.
Regardless of how nutritious they are or the calories they provide, foods could also influence the mood of those who consume them. An aspect that is given not only for the pleasure of eating or sharing something that we like, but, above all, for the effect that certain nutrients or compounds present in the food would generate at the brain level.
In fact, specialists have established that there are "essential nutrients" for the brain, "since it has been seen that their presence or deficit can promote a good mood, such as omega 3 fatty acids (present in fish), magnesium, calcium, fiber and vitamins B1, B9, B12, D and E ".
A study published this month in the journal 'Nutritional Neuroscience' ('Evaluation of dietary factors, dietary practices and exercise on mental distress in young adults versus mature adults: a cross-sectional study', published in Nutritional Neuroscience.) Brings new elements about the topic. There, Dr. Lina Begdache states that "the state of mind depends on what we eat, and what we should eat changes with age."
One of the main findings of this work is that diet and dietary practices affect mental health in different ways in young people and adults.
For example, Begdache and her colleagues at Binghamton University in New York found that young people under 30 who consumed fast food more than three times a week would have higher levels of distress.
The explanation for this is because this type of food is rich in saturated fatty acids, trans fats and omega 6, which "causes a low-grade inflammatory response in the body, which, in turn, is related to anxiety and depression, both in animal research and in humans, "the authors write.
Also, something that surprised the researchers is that those who consumed meat (especially chicken and turkey) and blue fish three times a week were subjectively felt in a better mood. The explanation is at the cellular level: tryptophan (an essential amino acid) present in meat is a precursor of serotonin, the brain substance that makes us feel good.
Studies in vegetarian and vegan populations, for example, show that they have a higher risk of long-term depression, especially men, due to the lack of vitamin B12 (present in foods of animal origin) and low iron consumption, which is in the red meats Those who undergo unhealthy diets to lose weight, without medical supervision, run the same risk.
The study points to the Mediterranean diet (large amounts of fresh fruits and vegetables, olive oil, fish, wholemeal bread) as the best bet to have a good mood and better mental health. "It has all the components that are important for the healthy structure of our brain," emphasizes Begdache.
The doctor and her colleagues at Binghamton University observed in the study that a lot of fat can promote states of anguish or depression, while foods rich in antioxidants promote good mental health. The effects vary between young people and adults. The important thing is to maintain a healthy and balanced diet in which the vitamins and minerals necessary for the proper functioning of the body are present.
In the adult population, a lower consumption of carbohydrates and the incorporation of more fruits and vegetables reduce anxiety and depression, according to the researchers.
"With aging there is an increase in the formation of free radicals (oxidants), so our need for antioxidants increases," warns Lina Begdache, after her research.
"Free radicals cause disorders in the brain, which increases the risk of mental deterioration. In addition, our ability to regulate stress decreases, "ensures Begdache to highlight the antioxidants.
New research is helping to pave the way to greater clarity. Recently a small but important essay of the Food and Mood Center of the University of Deakin has been published (the same name of the center is a testament of this growing line of investigation). It involved men and women who were taking antidepressants and / or were in regular psychotherapy.
All 67 subjects had unhealthy diets at the beginning, with a low intake of fruits and vegetables, little daily dietary fiber and many sweets, processed meats and salty snacks.
Half of the subjects were given a healthy diet centered on extra virgin olive oil, nuts, seeds, eggs, fruits, vegetables, fish and grass-fed beef (organic).
The other half continued to eat their usual diets and were required to attend social support sessions.
Before and after the three-month study, the subjects' symptoms were classified on a common depression scale.
After three months of healthier eating, those in the intervention group saw their scores improve on average by about 11 points. 32% percent had reached scores so low that they no longer met the criteria for depression.
Meanwhile, people in the social support group without dietary intervention improved by only about 4 points; only 8% achieved remission.
What this early research shows is that even for patients with major depression, food can be a powerful antidepressant. And without negative side effects
One way in which a healthier diet can improve the mood is through the immune system of our body. The same process by which we respond to injuries or acute threats also puts out fires initiated by our diets and lifestyles.
That is why a poor diet can lead to low-grade chronic inflammation, a risk factor for non-communicable diseases such as type 2 diabetes and even Alzheimer's disease. These types of diseases now account for 60% of deaths worldwide, according to the World Health Organization
Although the mechanisms that link inflammation to depression are only beginning to be understood, other studies involving compounds with a known anti-inflammatory effect, such as curcumin (a component of the spice turmeric), have also shown some efficacy in reducing symptoms. Although the studies are small and deserve more research, they strengthen the notion that depression can be the brain's response to inflammation in the body, at least for some.
Whole and healthy foods also provide micronutrients that help the brain cope better with daily stress. Today, our diet has left our brains unarmed, as this one tries to repair the damage.
One example: almost 50% of Americans do not consume enough magnesium, a mineral involved in DNA repair. And yet, it is easily found in foods such as almonds, spinach and avocado.
Some of the most nutrient-rich foods include dark green leafy vegetables, cruciferous vegetables, eggs, and even properly raised red meats.
What foods should we avoid consuming to maintain a healthy and balanced mood?
Sugar and highly refined and processed oils, which include canola, corn and soybean oil (whose use has skyrocketed by up to 1,000% in the last century).
These foods have been linked to mental health problems, including depression, and now both saturate our food supply, making up a large part of the ultraprocessed foods that now make up 60% of our caloric intake.
These foods, when consumed chronically, cause inflammation and deplete the protective resources of our bodies, aggravating the damage caused.
Although the science of diet and mood has a long way to go before settling in, there is little reason to wait given that switching to a healthier diet can help and is definitely better for your overall health.
"It is true why we wait ... educate ourselves and educate our patients in healthy nutrition for the brain, which could reduce the morbidity and mortality of diseases such as obesity, type 2 diabetes, cancer and depression that seem to be caused by chronic proinflammatory states related to our style of life, and especially our diet. " JT
Some of the most nutrient-rich foods include dark green leafy vegetables, cruciferous vegetables, eggs, and even properly raised red meats.
What foods should we avoid consuming to maintain a healthy and balanced mood?
Sugar and highly refined and processed oils, which include canola, corn and soybean oil (whose use has skyrocketed by up to 1,000% in the last century).
These foods have been linked to mental health problems, including depression, and now both saturate our food supply, making up a large part of the ultraprocessed foods that now make up 60% of our caloric intake.
These foods, when consumed chronically, cause inflammation and deplete the protective resources of our bodies, aggravating the damage caused.
Although the science of diet and mood has a long way to go before settling in, there is little reason to wait given that switching to a healthier diet can help and is definitely better for your overall health.
"It is true why we wait ... educate ourselves and educate our patients in healthy nutrition for the brain, which could reduce the morbidity and mortality of diseases such as obesity, type 2 diabetes, cancer and depression that seem to be caused by chronic proinflammatory states related to our style of life, and especially our diet. " JT
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