7 things to eat for lower depression and better sleep

American researchers recently studied the relationship between nutrition and depression through diet quality and sleep quality.

The researchers collected data from 36 participants using the Healthy Eating Index, the Pittsburgh Sleep Quality Index, and the Beck Depression Inventory. The data covered their diet, sleep, and mental health over a 5-day period.

What the researchers discovered was that those participants who better followed the Dietary Guidelines for Americans 2010 enjoyed better sleep quality than those who poorly followed the guidelines. They also had higher omega-3 levels in their diet, which the researchers connected with lower depressive symptoms.

What are the Dietary Guidelines for Americans 2010?

Things we need to eat less of

  • Reduce sodium intake
  • Get no more than 10% of your daily calories from saturated fats
    • One way to do this is replacing saturated fat with unsaturated fat
  • Eat less than 300 mg per day of cholesterol.
  • Keep trans fat consumption low.
  • Reduce solid fat and added sugar intake
  • Eat fewer refined foods

Things we need to eat more of

For positive steps,

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How lack of sleep affects us (and 6 things we can do about it)

Our bodies need rest. While researchers have proposed multiple theories over the years to the actual purpose of sleep, it’s clear that our bodies need it to be healthy.

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Parents of ADHD children more likely to give them junk food

Korean researchers recently published a study in the Journal of Nutrition Education and Behavior exploring any connections between snack consumption and ADHD.

The researchers enrolled over 220 children between the ages of 7 and 10. They had the parents complete a survey that asked questions regarding frequency of snacking, snack types, reasons for snacks, and snack preparation. Teachers screened the children for ADHD by using the Korean ADHD Rating Scale

While they found that both ADHD and non-ADHD children snacked,

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Nutrition may eliminate depression differences among men and women

American researchers recently published a study in the Clinical Trials & Case Studies Journal showing a connection between depression symptoms and nutrition levels.

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Nutrition may solve child aggression, but does anyone care?

Mental health researchers Dr. Bonnie Kaplan and Dr. Julia Rucklidge recently wrote an article highlighting a new study that shows nutrition may reduce aggression and violence in children.

They pointed out that this is one of several studies on the subject. Research has shown this connection between nutrition and aggression since the 1990s, and there have even been 5 randomized controlled trials exploring this connection. And not just in children either.

The bigger point of the article isn’t that nutrition is a potential solution for violent behaviour;

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Eating out may increase depression in the elderly

Last month, Taiwanese researchers published a study in The Journal of Mental Health Policy and Economics investigating a link between mental health and eating habits of elderly people.

The researchers studied the mental health and eating habits of nearly 1,200 individuals over the age of 64, specifically depression and eating out.

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4 habits to avoid for better mental health

Last summer, Malaysian researchers published a study in Obesity Research & Clinical Practice showing a connection between what we eat and mental health.

The researchers had over 1500 high school students fill out questionnaires regarding socio-demographic, eating behaviour questionnaire, and depression, anxiety and stress, Then they analyzed the responses to find patterns.

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How caffeine affects EMPowerplus

We are often asked what effect caffeine has on mental health and the use of EMPowerplus.

Caffeine stimulates the central nervous system (CNS), which means that it can weaken the balance of elements critical to CNS function. Research shows that excessive caffeine intake can actually make depressive symptoms worse!

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4 ways to get the most out of EMPowerplus

Changing from a medication-centric treatment program to a micronutrient-centric one for mental wellness can be intimidating for some people. Here are a few tricks that may hopefully make your transition easier.

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Fast food may increase anxiety and stress levels

American researchers recently published a study in Journal Military Behavioral Health showing a connection between nutrition and levels of anxiety and stress.

The researchers enrolled over 350 soldiers to participate in their study to see if there is a relationship between food consumption behaviours and PTSD, depression, anxiety, and stress.

What the researchers discovered was that soldiers who eating habits that were less healthy (such as eating more fast foods and more sweets) also had higher stress and anxiety levels.

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