Nutrition mental health

Protein intake and depression among athletes

Previous blog posts have discussed nutrition strategies for depression.

A recent study looked at depression and protein intake in young student athletes.

What was this study?

97 adolescent elite athletes were recruited for the study. Symptoms of depression were recorded at baseline and again during a follow-up at 10 months (1)

A 3 day dietary intake log was obtained 3 months into the study(1)

What were the results?

Higher protein intake was associated with a reduction in symptoms of depression during the follow-up period (1).

What are some general protein intake guidelines?

This calculator can help get an estimate of protein intake, https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator

However, according to the most recent dietary guidelines for Americans, almost 90 percent do not meet the recommendation for seafood and more than half do not meet the recommendation for nuts, seeds (2)

International Society of Sports Nutrition that the majority of exercising individuals should consume at minimum approximately 1.4 to 2.0 g of protein per kg of bodyweight per day to optimize exercise training induced adaptations. (3)

What are some caveats?

This is a small study showing association not causation.

Study authors call for larger and more in depth assessment and techniques.

Athletes and people who exercise regularly may require protein intake that is higher than the Dietary guidelines for Americans.

An optimized and personalized approach to nutrition can help with both physical and mental health (see resources below like nutrition coaching).

Any other resources to improve nutrition?

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Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References 

1.  Markus Gerber, Sarah Jakowski, Michael Kellmann, Robyn Cody, Basil Gygax, Sebastian Ludyga, Caspar Muller, Sven Ramseyer, Johanna Beckmann. Macronutrient intake as a prospective predictor of depressive symptom severity: An exploratory study with adolescent elite athletes,Psychology of Sport and Exercise, Volume 66,2023,102387, ISSN 1469-0292, https://doi.org/10.1016/j.psychsport.2023.102387. (https://www.sciencedirect.com/science/article/pii/S1469029223000110

2.  https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf

3.  https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8#Sec33

Intermittent fasting and disordered eating

There are various methods of intermittent fasting and it has been reported to have many health benefits (1).

A recent study points out potential risks of intermittent fasting in young adults (2).

What was the study? (2)

  • A national study of Canadian adolescents and young adults (N = 2762) were analyzed (2).
  • Intermittent fasting participants reported on average 100 days of intermittent fasting over a 12 month period (2).
  • Multiple modified Poisson regression analyses were conducted to determine the association between intermittent fasting (past 12 months and 30 days) and eating disorder behaviors measured using the Eating Disorder Examination Questionnaire (2).

What were the results? (2)

  • 47 % of women, 38.4 % of men, and 52.0 % of transgender/gender non-conforming (TGNC) participants reported engaging in intermittent fasting in the past 12 months.
  • Intermittent fasting in the past 12 months and 30 days was significantly associated with eating disorder psychopathology (2)
  • Varying patterns of association between intermittent fasting and eating disorder behaviors were found across genders, with the most consistent relationships between intermittent fasting and ED behaviors in women (2)
  • Women engaging in intermittent fasting were more likely to report disordered eating behaviors (2)
  • Men engaging in intermittent fasting were more likely to report compulsive exercise (2)

Additional thoughts

  • Even with good food choices, it is important to get enough calories; and not engage in restriction or disordered eating behaviors.
  • TDEE calculators and this chart may be helpful in estimating daily calorie needs.
  • Individuals with eating disorders should seek professional assistance via nutritionist, eating disorder specialist, etc. when considering nutritional adjustments.
  • Further research is needed to better understand the risks and benefits of intermittent fasting particularly in adolescents and young adults.

Any other resources to improve nutrition?

If you would like to be notified of future posts (about once per month), enter your email above.

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

  1. https://newsinhealth.nih.gov/2019/12/fast-or-not-fast
  2. Ganson KT, Cuccolo K, Hallward L, Nagata JM. Intermittent fasting: Describing engagement and associations with eating disorder behaviors and psychopathology among Canadian adolescents and young adults. Eat Behav. 2022 Dec;47:101681. doi: 10.1016/j.eatbeh.2022.101681. Epub 2022 Nov 4. PMID: 36368052.
  3. https://u.osu.edu/emotionalfitness/2018/06/28/food-choices-to-improve-depression/

 

Omega 3 and stress

A previous post discussed Omega 3s and anxiety.

While the role of omega 3’s and inflammation has been studied(1), omega 3’s and stress is not as well studied.

This post discusses a study looking at Omega 3’s and stress reduction.

Who was in the study? (2)

138 sedentary, overweight, middle-aged participants (n = 93 women, n = 45 men) received either 2.5 g/d of omega-3, 1.25 g/d of omega-3, or a placebo for 4 months (2).

What was studied? (2)

  • Before and after the trial, participants underwent the Trier Social Stress Test.
  • Saliva and blood samples were collected once before and repeatedly after the stressor to measure salivary cortisol, telomerase in peripheral blood lymphocytes, and serum anti-inflammatory (interleukin-10; IL-10) and pro-inflammatory (interleukin-6; IL-6, interleukin-12, tumor necrosis factor-alpha) cytokines.

What were the results? (2)

  • Adjusting for pre-supplementation reactivity, age, sagittal abdominal diameter, and sex, omega-3 supplementation altered telomerase (p = 0.05) and IL-10 (p = 0.05) stress reactivity; both supplementation groups were protected from the placebo group’s 24% and 26% post-stress declines in the geometric means of telomerase and IL-10, respectively.
  • Omega-3 reduced overall cortisol (p = 0.03) and IL-6 (p = 0.03) throughout the stressor;
  • The group that received 2.5gram per day of Omega 3’s had had 19% and 33% lower overall cortisol levels (lower stress) and IL-6 geometric mean levels (lowering inflammation), respectively, compared to the placebo group.

The authors (2) conclude that, by lowering overall inflammation and cortisol levels during stress and boosting repair mechanisms during recovery, omega-3 may slow accelerated aging and reduce depression risk.

What are some caveats?

  • This is a small study and further study is needed.
  • The population studied was middle aged, which makes it difficult to generalize to specific populations like college students.
  • Omega 3s may interact with prescription medications and supplements.
  • Omega 3’s have other health benefits (3) as well.
  • Talk to your doctor or prescriber before considering omega 3’s.

What are some sources of omega 3s?
According to the National Institute of Health(3), sources of omega 3’s include:
• Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)
• Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
• Plant oils (such as flaxseed oil, soybean oil, and canola oil)
• Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas)
• Omega-3 dietary supplements include fish oil, krill oil, cod liver oil, and algal oil (a vegetarian source that comes from algae). They come in a wide range of doses and forms.

How much omega 3s do I need per day?
The U.S. Food and Drug Administration recommends consuming no more than 3 g/day of EPA and DHA combined, including up to 2 g/day from dietary supplements (3).

Where can I learn more about omega 3s?

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

What are some resources to improve nutrition?
• Nutrition coaching with The OSU Student Wellness Center
• Nutritionist at The OSU Wilce Wilce Student Health center
• Nutritionist at The OSU Wexner medical center
• Nutrition books
• Take a nutrition class
• Take a look at the Dietary Guidelines for Americans.
• Harvard’s page on nutritional psychiatry.

What are some resources to improve stress?

To learn more about stress management go here: https://u.osu.edu/emotionalfitness/2017/09/01/dealing-with-too-much-stress/

 

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

  1. Wall R, Ross RP, Fitzgerald GF, Stanton C. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutr Rev. 2010 May;68(5):280-9. doi: 10.1111/j.1753-4887.2010.00287.x. PMID: 20500789.
  2. Madison, A.A., Belury, M.A., Andridge, R. et al.Omega-3 supplementation and stress reactivity of cellular aging biomarkers: an ancillary substudy of a randomized, controlled trial in midlife adults. Mol Psychiatry (2021). https://doi.org/10.1038/s41380-021-01077-2
  3. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/