Breakfast foods and memory

Previous posts have discussed nutrition strategies for depression.  This study looked at breakfast consumption and subsequent performance on memory afterwards (1).

Who was studied? (1)

100  healthy college students

What was the intervention? (1)

A toasted sandwich of about 400 calories with high saturated fat and high sugar, did worse than a similar calorie toasted sandwich with lower saturated fat and low sugar; similar carbohydrate and high protein, about 30 grams vs 10grams).

What were the results? (1)

Just 4 days of a breakfast of high saturated fats and high sugars led to worse performance on memory tests taken after breakfast when compared to as higher protein, moderate carb, lower sugars and lower saturated fat breakfast.

The effect size of this change was significantly associated with the change in blood glucose across the experimental meals.

What does this mean for college students?

  • This study replicated what was initially seen in animal models, but this is just 1 small study and further study is needed.
  • According to this study, college students may remember their class material better if they consumed a breakfast that was high protein, moderate carbohydrate and lower in added sugars, lower in saturated fats.
  • More practically, it may be a good idea to become mindful of your mental performance after you eat various types of meals.
  • 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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By 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.

Reference:

  1. Attuquayefio T, Stevenson RJ, Oaten MJ, Francis HM. A four-day Western-style dietary intervention causes reductions in hippocampal-dependent learning and memory and interoceptive sensitivity. PLoS One. 2017 Feb 23;12(2):e0172645. doi: 10.1371/journal.pone.0172645. PMID: 28231304; PMCID: PMC5322971.

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?

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.  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

Food choices to improve depression

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

A 2017 systematic review of 21 studies  across 10 countries looking at food pattern and depression found that there was an association between food pattern and depression (1).

What food patterns were found to have an DECREASED risk of depression? 

  • The study authors (1) found that high intakes of fruit, vegetables, fish, olive oil, low-fat dairy, antioxidants, and whole grain was associated with a decreased risk of depression (1)
  • Another review found that seafood, vegetables, fruit and nuts based food patterns was associated with a reduced risk of depression. (2)
  • A study of 15,980 adults over 10.8 years found that higher consumption of fruits and nuts, while lower consumption of fast food led to a reduced depression risk (3).

What food patterns were found to have an INCREASED risk of depression? (1)

  • The study authors (1) found that high consumption of red and/or processed meat, refined grains, (added sugars)/sweets, high-fat dairy products, butter, potatoes and high-fat gravy was associated with an increased risk of depression (1).

Are there clinical studies where food pattern was used to TREAT depression? 

Yes. The HELFIMED (4) and SMILES trials (5) used food as a treatment of depressive disorders.

How effective was this?

In both of these trials (4,5), the improvement was almost 50%, which is comparable to some therapies and some antidepressant medications; and benefits lasted for several months afterwards.

What are some caveats?

  • These studies show that nutrition can be helpful to improve depression, but further study is needed.
  • Nutritious food choices DO NOT have to be expensive food choices, and in many cases whole foods can be more affordable than processed foods.
  • For some people, good nutrition is not enough replace counseling or medications, but can be a useful addition.
  • Different people can be healthiest on different styles of eating, depending on a variety of factors.
  • 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.
  • The Food Pantry at OSU is another useful resource.

Any other resources to improve nutrition?

How is your nutrition? What is the quality of your food choices? Are you eating enough or too much food? Are you eating foods that worsen or improve depression?

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. Li, Ye & Lv, Mei-Rong & Wei, Yan-Jin & Sun, Ling & Zhang, Ji-Xiang & Zhang, Huai-Guo & Li, Bin. (2017). Dietary patterns and depression risk: A meta-analysis. Psychiatry Research. 253. 10.1016/j.psychres.2017.04.020.
  2.  Martínez-González MA1, Sánchez-Villegas A2. Food patterns and the prevention of depression. Proc Nutr Soc. 2016 May;75(2):139-46. doi: 10.1017/S0029665116000045. Epub 2016 Feb 22.
  3. Fresán, U., Bes-Rastrollo, M., Segovia-Siapco, G. et al. Does the MIND diet decrease depression risk? A comparison with Mediterranean diet in the SUN cohort. Eur J Nutr (2018). https://doi.org/10.1007/s00394-018-1653-x
  4. Natalie Parletta, Dorota Zarnowiecki, Jihyun Cho, Amy Wilson, Svetlana Bogomolova, Anthony Villani, Catherine Itsiopoulos, Theo Niyonsenga, Sarah Blunden, Barbara Meyer, Leonie Segal, Bernhard T. Baune & Kerin O’Dea (2017) A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED),Nutritional Neuroscience,  DOI: 10.1080/1028415X.2017.1411320 
  5. Jacka FN, O’Neil A, Opie R, et al. A randomised controlled trial of dietary improvement for adults with major depression (the “SMILES” trial). BMC Medicine. 2017;15:23. doi:10.1186/s12916-017-0791-y.