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Mental health, inflammation, and mood foods
Mental health issues have a huge impact on society. Some suggest that their impact is larger than any other chronic disease, including heart disease or diabetes.
There are so many factors involved in complex conditions like mental health issues. Science is just starting to unravel one of these factors – inflammation.
First, we’ll go over the many links between inflammation and mental health (there are a few). Then, we’ll talk about some exciting research into natural approaches – things like foods, nutrients, and lifestyle upgrades – and how these are related to better mental health.
NOTE: None of these are a substitute for professional medical advice. If you have any of these conditions, make sure you’re being monitored regularly by a licensed healthcare professional.
What is Inflammation?
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Inflammation and mental health
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Link 1 – Inflammation and mental health
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Link #2 – Inflammatory illnesses and mental health
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Link #3 – Inflammatory medications and mental health
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Link #4 – Inflammatory diets and mental health
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Foods and moods
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Better foods for better moods
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The SMILES trial
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Better nutrition for better moods
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B-vitamins such as B6, B9 (folic acid), and B12
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Vitamin D
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Minerals (Calcium & Selenium)
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Omega-3s
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Better lifestyle for better moods
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Lifestyle factor #1 – Exercise
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Lifestyle factor #2 – Sleep
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Conclusion
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References:
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Jacka, F. N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., … Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the “SMILES” trial). BMC Medicine, 15, 23. http://doi.org/10.1186/s12916-017-0791-y
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5282719/
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Lucas, M., Chocano-Bedoya, P., Shulze, M. B., Mirzaei, F., O’Reilly, É. J., Okereke, O. I., … Ascherio, A. (2014). Inflammatory dietary pattern and risk of depression among women. Brain, Behavior, and Immunity, 36, 46–53. http://doi.org/10.1016/j.bbi.2013.09.014
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Meegan, A. P., Perry, I. J., & Phillips, C. M. (2017). The Association between Dietary Quality and Dietary Guideline Adherence with Mental Health Outcomes in Adults: A Cross-Sectional Analysis. Nutrients, 9(3), 238. http://doi.org/10.3390/nu9030238
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372901/
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LINK: https://www.ncbi.nlm.nih.gov/pubmed/28424045
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Roca, M., Kohls, E., Gili, M., Watkins, E., Owens, M., Hegerl, U., … on behalf of the MooDFOOD Prevention Trial Investigators. (2016). Prevention of depression through nutritional strategies in high-risk persons: rationale and design of the MooDFOOD prevention trial. BMC Psychiatry, 16, 192. http://doi.org/10.1186/s12888-016-0900-z
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Wikipedia. Inflammation (definition). Accessed Jan 9, 2018.
LINK: https://en.wikipedia.org/wiki/Inflammation
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