Full Transcript Introduction to nutritional psychiatry 0:00 Hey, I am Dr. 0:00 Uma Naidu. 0:01 I'm a harbor trained nutritional psychiatrist and I will give you 20 ways to feel emotionally better. 0:08 So listen to my video.
Metabolic health and diet quality 0:16 Firstly, only 12.2% of US adults are metabolically healthy and this has been shown in research. 0:23 This highlights the urgency of addressing how we eat in mental health. 0:29 Healthy dietary patterns, for example a Mediterranean diet, are consistently associated with reduced risk of depression. 0:37 Now interventional trials show that diet changes, like a mediterranean based diet or a mind diet can reduce depressive symptoms in clinical populations.
Anti-inflammatory diets and depression risk 0:49 Diet quality also influences depression risk across the lifespan, including children, adolescents and intergenerational individuals, 1:00 which are, for example, how a maternal diet can affect a fetus. 1:06 Now, inflammation is elevated in about 25% of people with mood disorders, and pro-inflammatory diets worsen this.
Oxidative stress and antioxidant nutrients 1:15 We know that the standard American diet or Western diet is a very pro inflammatory diet, leading to a lot of inflammation. 1:24 So therefore, anti- inflammatory diets rich in whole foods Plants, omega-3 fatty acids, polyphenols are lowering systemic inflammation and reducing depression risk. 1:37 Cytokine treatments, for example interferon alpha, can induce depression-like symptoms linking immune activation to mood disorders as well.
Gut microbiome and the brain 1:47 Oxidative stress markers like lipid peroxidation or DNA damage are elevated in depression and reduce after antidepressant treatment. 1:58 That standard American diet called SADD for a reason, also called the Western diet, is high in fat, the unhealthy fats, as well as refined sugars, 2:08 which both increase oxidative stress and worsen mental health outcomes. 2:14 Antioxidant nutrients like vitamin C, E, selenium, zinc and compounds like N-acetylcysteine and polyphenols can actually improve depressive symptoms.
Tryptophan, mitochondria, and mood 2:26 The gut microbiota regulate brain and mood through the microbiotic gut-brain axis or the gut brain connection or gut, brain romance as I like to call it. 2:38 High unhealthy fats, Western diets both alter gut microbial. 2:44 increasing anxiety-like behavior and impairing cognition, certainly in animal models.
BDNF, neurogenesis, and omega-3s 2:50 When you add in prebiotics, these restore beneficial microbes and normalize stress-induced behaviors in animals studies. 2:58 The tryptophan-kinurone metabolism links diet inflammation and serotonin availability. 3:07 Imbalances are implicated in depression. 3:10 Then there is mitochondrial dysfunction which is connected to oxidative stress, poor energy regulation and all of these occur in depression.
Epigenetics and metabolic dysfunction 3:20 Neurogenesis and BDNF or brain derived neurotrophic factor are diet sensitive processes essential for resilience and mood regulation. 3:30 Eating omega-3 fatty acids in foods can enhance neurogenesis and antidepressant responses, particularly in people with baseline inflammation. 3:42 Epigenetics is influenced by diet. 3:44 Nutrients and bioactive compounds can alter gene expression relevant to depression. 3:51 Obesity and metabolic dysfunction exacerbate inflammation, oxidative stress, and depression risk, creating a feedback loop. 4:01 Future research must focus on clinical populations with depression to better identify which dietary strategies work best, 4:09 for whom and through what mechanisms. 4:12 This is one of the main reasons that personalization and precision medicine are very much part of nutritional lifestyle and metabolic psychiatry. 4:22 in clinical practice and in research.
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