Nutrition and Mental Health

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Nutrition and Mental Health

We explore the link between nutrition and mental health. Our trainer looks at the benefits of a healthy diet on our mental wellbeing, referring to current evidence and research.

By Sarah Ashworth

References for webinar and feature in Sept 2020 issue of Charlie Waller newsletter

van  der  Pols  (2018)  Nutrition  and  mental  health—bi-directional  associations and  multidimensional  measures.  Public  Health  Nutrition,  21(5):  829-830.

Stevenson,  R.,  Francis,  H.,  Attuquayefio,  T.,  et  al.  (2020)  Hippocampal-dependent  appetitive control  is  impaired  by  experimental  exposure  to  a  Western-style  diet.  Royal  Society  Open Science,  7  (2). Available here

Dimov, S.,  Mundy, L.,  Bayer,  J.  et  al.,  (2019)  Diet  quality  and  mental  health  problems  in  late childhood.  Nutrition  Neuroscience, DOI:  10.1080/1028415X.2019.1592288.

Hosker,  D.,  Elkins, M.  and Potter,  M. (2019)  Promoting  Mental  Health  and  Wellness  in  Youth Through  Physical  Activity,  Nutrition,  and  Sleep.  Child  and  Adolescent  Psychiatric  Clinics  of North America,  28(2):  171-193.

Memariani, Z., Farzaei, M.H., Ali, A. and Momtaz, S. (2020) Nutritional and bioactive characterization of unexplored food rich in phytonutrients. Phytonutrients in Food,157-175

Peirce, J.M. and Alviña, K. (2019) The role of inflammation and the gut microbiome in depression and anxiety. The Journal of Neuroscience Research, 97 (10):1223-1241.

Hayes, C.L., Petere, B.J. and Foster, J.A, (2020) Microbes and mental health: Can the microbiome help explain clinical heterogeneity in psychiatry? Frontiers in Neuroendocrinology (58).

Simkin, R. (2019) Microbiome and Mental Health, Specifically as It Relates to Adolescents. Current Psychiatry Reports, 21) 93.

Provensi, G., Schmidt, S.D., Boehme, M., et al. (2019) Preventing adolescent stress-induced cognitive and microbiome changes by diet. PNAS, 116 (19): 9644-9651.

Carvalho, K.,Ronca, D., Michels, N. (2018) Does the Mediterranean Diet Protect against Stress-Induced Inflammatory Activation in European Adolescents? The HELENA Study. Nutrients  10 (11) 1770.

Antonopoulo,  M.,  Mantzorou, M.,  Serdari, A., et  al.  (2019)  Evaluating Mediterranean  diet adherence  in  university  student  populations:  Does  this  dietary  pattern  affect  students' academic  performance  and  mental  health?  The  International  Journal  of  Health  Planning and  Management, 35(1):  5-21.

Thomas, D., Cote, T., Lawhorne, L., et al. (2008) Understanding Clinical Dehydration and Its Treatment. Journal of the American Medical Directors Association, 9: 292–301

Ganio. M. Armstrong, L., Case, D., et al. (2011) Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 106, 1535–1543.

Stachenfeld, N., Leone, C. and Mitchell, E. (2018) Water intake reverses dehydration associated impaired executive function in healthy young women. Physiology and Behavior, 185, 103-111.

Anglin,  R.,  Samaan,  Z.,  Walter, S.  and McDonald,  S.  (2013)  Vitamin  D  Deficiency  and Depression  in  Adults:  Systematic  Review  and  Meta-Analysis.  The  British  Journal  of  Psychiatry, 202:  100-107.

Ju,  S-Y.,  Lee, Y.-J. and  Jeong, S.-N.  (2013)  Serum  25-hydroxyvitamin  D  levels  and  the  risk  of depression:  A  systematic  review  and  meta-analysis.  The  Journal  of  Nutrition,  Health  and Aging,17:  447-455.

Utter,  J.,  Denny,  S.,  Lucassen,  M  and  Dyson,  B.  (2016)  Adolescent  Cooking  Abilities  and Behaviors:  Associations  With  Nutrition  and  Emotional Well-Being.  Journal  of  Nutrition Education  and  Behavior, 48  (1):  35-41.

Additional webinar references

Keeley, J and Fields, M. (2004) Appleton central alternative charter high school's nutrition and wellness program. Better Food, Better Behaviour. Available at: https://www.sustainlv.org/one/wp-content/uploads/Appleton-school-food-study.pdf

NHS (2019) The Eatwell Guide

Rios-Hernández, A., Alda, J., Farran-Codina, A., et al. (2017) The Mediterranean Diet and ADHD in Children and Adolescents. Pediatrics, 139 (2): e20162027.

Sobieski, E., Sobieski, J. and Milner, R. (2019) Dietary Screening—Questioning Adolescent Dietary Trends and Providing Evidence-Based Dietary Recommendations. Adolescent health Screening: an Update in the Age of Big Data, 21-32.

Stevens, A., Rucklidge, J. and Kennedy, M. (2019) Epigenetics, nutrition and mental health. Is there a relationship? Nutritional Neuroscience, 21(9): 602-613.

Utter, J., Denny, S., Peiris-John, R., et al. (2017) Family Meals and Adolescent Emotional WellBeing: Findings From a National Study. Journal of Nutrition Education and Behavior, 49 (1): 67-72.

Resources

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An emotionally healthy approach to GCSEs - A guide for parents

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Coping with self-harm (Welsh)

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Depression booklet

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Five Ways to Wellbeing posters

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Guide to depression for parents and carers

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Guide to depression for parents and carers (Welsh)

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Life after lockdown Wellbeing Action Plan

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Looking after yourself during your GCSEs - A guide for pupils

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Low mood poster

Poster created in partnership with Bank Workers Charity highlighting common causes of low mood, how to help yourself feel better and information on where to get more help.

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Making the move to university: care leavers

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Making the move to university: international students

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Making the move to university: LGBTQ+ students

Read our resource on how you can best take care of your mental health when making the transition to university if you are part of the LGBTQ+ community.

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Making the move to university: not fitting in

Read our guide on how to protect your wellbeing if you are starting university and feel like you may not fit in in any way.

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Making the move to university: students with adverse childhood experiences

Resource for those starting university who have had adverse childhood experiences such as trauma or abuse.

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Making the move to university: young carers

Read how to access support and prioritise your mental health while transitioning to university as a young carer.

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Patent and trade mark professionals

Protecting your mental health and wellbeing: A guide for patent and trade mark professionals

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Perfectionism

Aiming high can sometimes come at a cost. This eight page guide looks at ‘unhealthy perfectionism’ – how to spot it and advice on how to develop effective interventions.

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Social media and teenagers

A practical guide for parents and carers of teenagers on using social media

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Supervision in education

Ten top tips for setting up staff supervision groups in schools

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Supporting children returning to school (parents & carers)

Guidance for parents and carers on how to help your child prepare to go back to school

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Supporting children returning to school (teachers)

Guidance for school staff on how to comfort primary school pupils while maintaining social distancing

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Taking care of your mental health for occupational health practitioners

This resource for occupational health practitioners suggests ways for you to take time out of your day to focus on yourself in order to stay healthy and stress-free.

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Top Tips For Students

A booklet giving tips on how students can look after their mental health.

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Warning signs poster

A bold A3 poster showing the warning signs that tell you when someone may be depressed. This poster could save a life.

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Wellbeing Action Plan (child)

A simple, resource to help young people keep themselves well and get them through difficult times

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Wellbeing Challenge 2021 home pack

Activities for parents and carers to print off and do with their children at home

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Wellbeing Challenge 2021 school pack

Lesson plan and activities based on the five ways to wellbeing

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Work from home wellbeing action plan

This is a personalised, practical tool that we can all use whether or not we have a mental health issue. There are sections for you to complete, including a positive daily plan.

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Young people who self-harm

Developed by researchers at the University of Oxford, this guide includes information on the nature and causes of self-harm and how to support a young person for school staff.

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