The 6 Pillars Of Nutritional Psychiatry

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Dr. Naidoo’s To-Dos

This is Dr. Uma Naidoo. She’s a Harvard-trained psychiatrist, professional chef graduating with her culinary school’s most coveted award, and a trained nutritionist. Between those three qualifications, she knows her stuff when it comes to the niche that is nutritional psychiatry.

She’s also the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH) & Director of Nutritional Psychiatry at MGH Academy while serving on the faculty at Harvard Medical School.

What is nutritional psychiatry?

Nutritional psychiatry is the study of how food influences our mood (in the short term) and our more generalized mental health (in the longer term).

We recently reviewed a book of hers on this topic:

This Is Your Brain On Food – by Dr. Uma Naidoo

The “Six Pillars” of nutritional psychiatry

Per Dr. Naidoo, these are…

Be Whole; Eat Whole

Here Dr. Naidoo recommends an “80/20 rule”, and a focus on fiber, to keep the gut (“the second brain”) healthy.

See also: The Brain-Gut Highway: A Two-Way Street

Eat The Rainbow

This one’s simple enough and speaks for itself. Very many brain-nutrients happen to be pigments, and “eating the rainbow” (plants, not Skittles!) is a way to ensure getting a lot of different kinds of brain-healthy flavonoids and other phytonutrients.

The Greener, The Better

As Dr. Naidoo writes:

❝Greens contain folate, an important vitamin that maintains the function of our neurotransmitters. Its consumption has been associated with a decrease in depressive symptoms and improved cognition.❞

Tap into Your Body Intelligence

This is about mindful eating, interoception, and keeping track of how we feel 30–60 minutes after eating different foods.

Basically, the same advice here as from: The Kitchen Doctor

(do check that out, as there’s more there than we have room to repeat here today!)

Consistency & Balance Are Key

Honestly, this one’s less a separate item and is more a reiteration of the 80/20 rule discussed in the first pillar, and an emphasis on creating sustainable change rather than loading up on brain-healthy superfoods for half a weekend and then going back to one’s previous dietary habits.

Avoid Anxiety-Triggering Foods

This is about avoiding sugar/HFCS, ultra-processed foods, and industrial seed oils such as canola and similar.

As for what to go for instead, she has a broad-palette menu of ingredients she recommends using as a base for one’s meals (remember she’s a celebrated chef as well as a psychiatrist and nutritionist), which you can check out here:

Dr. Naidoo’s “Food for Mood” project

Enjoy!

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  • Is still water better for you than sparkling water?

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    Still or sparkling? It’s a question you’ll commonly hear in a café or restaurant and you probably have a preference. But is there any difference for your health?

    If you love the fizz, here’s why you don’t have to pass on the sparkling water.

    Brent Hofacker/Shutterstock

    What makes my water sparkle?

    This article specifically focuses on comparing still filtered water to carbonated filtered water (called “sparkling water” or “unflavoured seltzer”). Soda water, mineral water, tonic water and flavoured water are similar, but not the same product.

    The bubbles in sparkling water are created by adding carbon dioxide to filtered water. It reacts to produce carbonic acid, which makes sparkling water more acidic (a pH of about 3.5) than still (closer to neutral, with a pH around 6.5-8.5).

    Which drink is healthiest?

    Water is the best way to hydrate our bodies. Research shows when it comes to hydration, still and sparkling water are equally effective.

    Some people believe water is healthier when it comes from a sealed bottle. But in Australia, tap water is monitored very carefully. Unlike bottled water, it also has the added benefit of fluoride, which can help protect young children against tooth decay and cavities.

    Sparkling or still water is always better than artificially sweetened flavoured drinks or juices.

    Isn’t soda water bad for my teeth and bones?

    There’s no evidence sparkling water damages your bones. While drinking a lot of soft drinks is linked to increased fractures, this is largely due to their association with higher rates of obesity.

    Sparkling water is more acidic than still water, and acidity can soften the teeth’s enamel. Usually this is not something to be too worried about, unless it is mixed with sugar or citrus, which has much higher levels of acidity and can harm teeth.

    However, if you grind your teeth often, the softening could enhance the damage it causes. If you’re undertaking a home whitening process, sparkling water might discolour your teeth.

    In most other cases, it would take a lot of sparkling water to pass by the teeth, for a long period of time, to cause any noticeable damage.

    How does drinking water affect digestion?

    There is a misconception drinking water (of any kind) with a meal is bad for digestion.

    While theoretically water could dilute stomach acid (which breaks down food), the practice of drinking it doesn’t appear to have any negative effect. Your digestive system simply adapts to the consistency of the meal.

    Some people do find that carbonated beverages cause some stomach upset. This is due to the build-up of gases, which can cause bloating, cramping and discomfort. For people with an overactive bladder, the acidity might also aggravate the urinary system.

    Interestingly, the fizzy “buzz” you feel in your mouth from sparkling water fades the more you drink it.

    Is cold water harder to digest?

    You’ve chosen still or sparkling water. What about its temperature?

    There are surprisingly few studies about the effect of drinking cold water compared to room temperature. There is some evidence colder water (at two degrees Celsius) might inhibit gastric contractions and slow down digestion. Ice water may constrict blood vessels and cause cramping.

    However other research suggests drinking cold water might temporarily boost metabolism, as the body needs to expend energy to warm it up to body temperature. This effect is minimal and unlikely to lead to significant weight loss.

    Which water wins?

    The bottom line is water is essential, hydrates us and has countless other health benefits. Water, with carbonated bubbles or without, will always be the healthiest drink to choose.

    And if you’re concerned about any impact to teeth enamel, one trick is to follow sparkling water with a glass of still. This helps rinse the teeth and return your mouth’s acidity back to normal.

    Christian Moro, Associate Professor of Science & Medicine, Bond University and Charlotte Phelps, Senior Teaching Fellow, Medical Program, Bond University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Fennel vs Onion – Which is Healthier?

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    Our Verdict

    When comparing fennel to onion, we picked the fennel.

    Why?

    First note, in case you didn’t see the picture: we are talking about white onions here (also called brown onions, by virtue of their attire).

    Looking at the macros, fennel has nearly 2x the fiber and a little more protein, while onion has more carbs. An easy win in this category for the fennel.

    In the category of vitamins, fennel has more of vitamins A, B2, B3, B5, B9, C, E, K, and choline (most of them by generous margins and some by especially large margins, we are talking, for example, 480x the vitamin A, 29x the vitamin E, and 157x the vitamin K), while onions have more of vitmains B1 and B6. Another clear win for fennel.

    When it comes to minerals, fennel has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while onion is not higher in any minerals. No prizes for guessing: fennel wins this category too.

    You may be curious as to how they add up on the polyphenol front, and the answer is, they don’t, much. Wonderful as these two vegetables are, an abundance of polyphenols is not amongst their strengths; fennel has some lignans and onion has some flavonols, but we’re talking tiny numbers here (in contrast, red onion would have aced it with 120mg/100g quercetin, amongst others, but red onion wasn’t on trial today).

    Adding up the sections makes a clear win for fennel today.

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

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  • How community health screenings get more people of color vaccinated

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    U.S. preventive health screening rates dropped drastically at the height of the COVID-19 pandemic. They have yet to go back to pre-pandemic levels, especially for Black and Latine communities

    Screenings, or routine medical checkups, are important ways to avoid and treat disease. They’re key to finding problems early on and can even help save people’s lives. 

    Community health workers say screenings are also a key to getting more people vaccinated. Screening fairs provide health workers the chance to build rapport and trust with the communities they serve, while giving their clients the chance to ask questions and get personalized recommendations according to their age, gender, and family history.

    But systemic barriers to health care can often keep people from marginalized communities from accessing recommended screenings, exacerbating racial health disparities. 

    Public Good News spoke with Dr. Marie-Jose Francois, president and chief executive officer, and April Johnson, outreach coordinator, at the Center for Multicultural Wellness and Prevention (CMWP), in Central Florida, to learn how they promote the benefits of screening and leverage screenings for vaccination outreach among their diverse communities. 

    Here’s what they said. 

    [Editor’s note: This content has been edited for clarity and length.]

    PGN: What is CMWP’s mission? How does vaccine outreach fit into the work you do in the communities you serve?

    Dr. Marie-Jose Francois: Since 1995, our mission has been to enhance the health, wellness, and quality of life for diverse populations in Central Florida. At the beginning, our main focus was education, wellness, and screening for HIV/AIDS, and we continue to do case management for HIV screening and testing. 

    When the issue of COVID-19 came into the picture, we included COVID-19 information and education and stressed the importance of screening and receiving vaccinations during all of our outreach activities. 

    We try to meet the community where they are. Because there is so much misconception—and taboo—in regard to immunization. 

    April Johnson: So our job is to disperse accurate information. And how we do that is we go into rural communities. We build partnerships with local apartment complexes, hair salons, nail salons, laundromats, and provide a little community engagement, where people just hang out in different areas. 

    We build gatekeepers in those communities because you first have to get in there. You have to know that they trust you. Being in this field for about 30 years, I’ve [learned that] flexibility is key. Because sometimes you can’t get them from 9 to 5, or [from] Monday through Friday. So, you have to be very flexible in doing the outreach portion in order to get what you need. 

    I’ve built collaborations with senior citizen centers, community centers, schools, clinics, churches in Orlando and [in] different areas in Orange, Osceola, Seminole, and Lake counties. And we also partner with other community-based organizations to try to make it like a one-stop shop. So, partnership is a big thing. 

    PGN: How do you promote the importance of preventive screenings in the communities you serve?

    M.F.: We try to make them view their health in a more comprehensive way, for them to understand the importance of screening. [That] self care is key, and for them to not be afraid. 

    We empower them to know what to ask when they go to the doctor. We ask them, ‘Do you know your status? Do you know your numbers?’ 

    For example, if you go to the doctor, do you know your blood pressure? If you’re diabetic? Do you know your hemoglobin (A1C)? Do you know your cholesterol levels

    And now, [we also ask them]: ‘Have you received your flu shot for the year? Have you received all of your vaccine doses for COVID-19?’ We are even adding the mpox vaccine now, based on risk factors. 

    [We recommend they] ask their provider. For women, [we ask], ‘When do you need to have your mammogram?’ For the men, ‘You need to ask about your PSA and also about when and when to have your colonoscopy based on your age.’ 

    We also try to explain to the community that the more they know their family history, the more they can engage in their own health. Because sometimes you have mom and dad who have a history of cancer. They have a history of diabetes or blood pressure—and they don’t talk to their children. So, we try to [recommend they] talk to their children. Your own family needs to know what’s going on so they can be proactive in their screenings.

    PGN: What strategies or methods have you found most effective in getting people screened? 

    M.F.: Not everybody wants to be screened, not everybody wants to receive vaccines. 

    But with patience, just give them the facts. It goes right back to education, people have to be assured. 

    When you talk to them about COVID, or even HIV, you may hear them say, ‘Oh, I don’t see myself at risk for HIV.’  But we have to repeat to them that the more they get screened to make sure they’re OK, the better it is for them. ‘The more you use condoms, [the] safer it is for you.’ 

    In Haitian culture, they listen to the radio. So we use the radio as a tool to educate and deliver information [to] get vaccinated, wash your hands. ‘If you’re coughing, cover your mouth. If you have a fever, wear your masks. Call your doctor.’ 

    In our target population, we have people who have chronic conditions. We have people with HIV. So, we have to motivate them to receive the flu vaccine, to receive the COVID vaccine, to receive that RSV [vaccine], or to get the mpox vaccine. We have people with diabetes, high blood pressure, high cholesterol, depressed immune systems. We have people with lupus, we have people with sickle cell disease. 

    So, this is a way to [ensure that] whomever you’re talking to one-on-one understands the value of being safe. 

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • 100 Hikes of a Lifetime – by Kate Siber

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This is published by National Geographic, so you can imagine the quality of the photos throughout.

    Inside, and after a general introduction and guide to gear and packing appropriately, it’s divided into continents, with a diverse array of “trips of a lifetime” for anyone who enjoys hiking.

    It’s not a narrative book, rather, it is a guide, a little in the style of “Lonely Planet”, with many “know before you go” tips, information about the best time to go, difficult level, alternative routes if you want to get most of the enjoyment while having an easier time of it (or, conversely, if you want to see some extra sights along the way), and what to expect at all points.

    Where the book really excels is in balancing inspiration with information. There are some books that make you imagine being in a place, but you’ll never actually go there. There are other books that are technical manuals but not very encouraging. This one does both; it provides the motivation and the “yes, you really can, here’s how” information that, between them, can actually get you packing and on your way.

    Bottom line: if you yearn for breathtaking views and time in the great outdoors, but aren’t sure where to start, this will give you an incredible menu to choose from, and give you the tools to go about doing it.

    Click here to check out 100 Hikes Of A Lifetime, and live it!

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  • ‘Sleep tourism’ promises the trip of your dreams. Beyond the hype plus 5 tips for a holiday at home

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    Imagine arriving at your hotel after a long flight and being greeted by your own personal sleep butler. They present you with a pillow menu and invite you to a sleep meditation session later that day.

    You unpack in a room kitted with an AI-powered smart bed, blackout shades, blue light-blocking glasses and weighted blankets.

    Holidays are traditionally for activities or sightseeing – eating Parisian pastry under the Eiffel tower, ice skating at New York City’s Rockefeller Centre, lying by the pool in Bali or sipping limoncello in Sicily. But “sleep tourism” offers vacations for the sole purpose of getting good sleep.

    The emerging trend extends out of the global wellness tourism industry – reportedly worth more than US$800 billion globally (A$1.2 trillion) and expected to boom.

    Luxurious sleep retreats and sleep suites at hotels are popping up all over the world for tourists to get some much-needed rest, relaxation and recovery. But do you really need to leave home for some shuteye?

    RossHelen/Shutterstock

    Not getting enough

    The rise of sleep tourism may be a sign of just how chronically sleep deprived we all are.

    In Australia more than one-third of adults are not achieving the recommended 7–9 hours of sleep per night, and the estimated cost of this inadequate sleep is A$45 billion each year.

    Inadequate sleep is linked to long-term health problems including poor mental health, heart disease, metabolic disease and deaths from any cause.

    Can a fancy hotel give you a better sleep?

    Many of the sleep services available in the sleep tourism industry aim to optimise the bedroom for sleep. This is a core component of sleep hygiene – a series of healthy sleep practices that facilitate good sleep including sleeping in a comfortable bedroom with a good mattress and pillow, sleeping in a quiet environment and relaxing before bed.

    The more people follow sleep hygiene practices, the better their sleep quality and quantity.

    When we are staying in a hotel we are also likely away from any stressors we encounter in everyday life (such as work pressure or caring responsibilities). And we’re away from potential nighttime disruptions to sleep we might experience at home (the construction work next door, restless pets, unsettled children). So regardless of the sleep features hotels offer, it is likely we will experience improved sleep when we are away.

    A do not disturb tag hangs on hotel door handle
    Being away from home also means being away from domestic disruptions. Makistock/Shutterstock

    What the science says about catching up on sleep

    In the short-term, we can catch up on sleep. This can happen, for example, after a short night of sleep when our brain accumulates “sleep pressure”. This term describes how strong the biological drive for sleep is. More sleep pressure makes it easier to sleep the next night and to sleep for longer.

    But while a longer sleep the next night can relieve the sleep pressure, it does not reverse the effects of the short sleep on our brain and body. Every night’s sleep is important for our body to recover and for our brain to process the events of that day. Spending a holiday “catching up” on sleep could help you feel more rested, but it is not a substitute for prioritising regular healthy sleep at home.

    All good things, including holidays, must come to an end. Unfortunately the perks of sleep tourism may end too.

    Our bodies do not like variability in the time of day that we sleep. The most common example of this is called “social jet lag”, where weekday sleep (getting up early to get to work or school) is vastly different to weekend sleep (late nights and sleep ins). This can result in a sleepy, grouchy start to the week on Monday. Sleep tourism may be similar, if you do not come back home with the intention to prioritise sleep.

    So we should be mindful that as well as sleeping well on holiday, it is important to optimise conditions at home to get consistent, adequate sleep every night.

    man looks at mobile phone in dark surroundings
    Good sleep hygiene doesn’t require a passport. Maridav/Shutterstock

    5 tips for having a sleep holiday at home

    An AI-powered mattress and a sleep butler at home might be the dream. But these features are not the only way we can optimise our sleep environment and give ourselves the best chance to get a good night’s sleep. Here are five ideas to start the night right:

    1. avoid bright artificial light in the evening (such as bright overhead lights, phones, laptops)

    2. make your bed as comfortable as possible with fresh pillows and a supportive mattress

    3. use black-out window coverings and maintain a cool room temperature for the ideal sleeping environment

    4. establish an evening wind-down routine, such as a warm shower and reading a book before bed or even a “sleepy girl mocktail

    5. use consistency as the key to a good sleep routine. Aim for a similar bedtime and wake time – even on weekends.

    Charlotte Gupta, Senior postdoctoral research fellow, Appleton Institute, HealthWise research group, CQUniversity Australia and Dean J. Miller, Adjunct Research Fellow, Appleton Institute of Behavioural Science, CQUniversity Australia

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Should You Soak Your Nuts?

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    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝hi. how many almonds should one eat per day? do they need to be soaked? thank you.❞

    Within reason, however many you like! Given that protein is an appetite suppressant, you’ll probably find it’s not too many.

    Dr. Michael Greger, of “How Not To Die” fame, suggests aiming for 30g of nuts per day. Since almonds typically weigh about 1g each, that means 30 if it’s all almonds.

    And if you’re wondering about 10 almonds? The name’s a deliberate reference to an old internet hoax about 10 almonds being the equivalent of an aspirin for treating a headache. It’s a reminder to be open-mindedly skeptical about information circulating wildly, and look into the real, evidence-based, science of things.

    • Sometimes, the science validates claims, and we’re excited to share that!
    • Sometimes, the science just shoots claims down, and it’s important to acknowledge when that happens too.

    On which note, about soaking…

    Short version: soaking can improve the absorption of some nutrients, but not much more than simply chewing thoroughly. See:

    Soaking does reduce certain “antinutrients” (compounds that block absorption of other nutrients), such as phytic acid. However, even a 24-hour soak reduces them only by about 5%:

    Determination of d-myo-inositol phosphates in “activated” raw almonds using anion-exchange chromatography coupled with tandem mass spectrometry

    If you don’t want to take 24-hours to get a 5% benefit, there’s good news! A 12-hour soak can result in 4% less phytic acid in chopped (but not whole) almonds:

    The Effect of Soaking Almonds and Hazelnuts on Phytate and Mineral Concentrations

    Lest that potentially underwhelming benefit leave a bitter taste in your mouth, one good thing about soaking almonds (if you don’t like bitter tastes, anyway) is that it will reduce their bitterness:

    Bitter taste, phytonutrients, and the consumer: a review

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