The 6 Pillars Of Nutritional Psychiatry

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Dr. Naidooโ€™s To-Dos

This is Dr. Uma Naidoo. Sheโ€™s a Harvard-trained psychiatrist, professional chef graduating with her culinary schoolโ€™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.

Sheโ€™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 โ€“ by Dr. Uma Naidoo

The โ€œSix Pillarsโ€ of nutritional psychiatry

Per Dr. Naidoo, these areโ€ฆ

Be Whole; Eat Whole

Here Dr. Naidoo recommends an โ€œ80/20 ruleโ€, and a focus on fiber, to keep the gut (โ€œthe second brainโ€) healthy.

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

Eat The Rainbow

This oneโ€™s simple enough and speaks for itself. Very many brain-nutrients happen to be pigments, and โ€œeating the rainbowโ€ (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:

โ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.โž

Tap into Your Body Intelligence

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

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

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

Consistency & Balance Are Key

Honestly, this oneโ€™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 oneโ€™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 oneโ€™s meals (remember sheโ€™s a celebrated chef as well as a psychiatrist and nutritionist), which you can check out here:

Dr. Naidooโ€™s โ€œFood for Moodโ€ project

Enjoy!

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  • Considering taking Wegovy to lose weight? Here are the risks and benefits โ€“ and how it differs fromย Ozempic

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    The weight-loss drug Wegovy is now available in Australia.

    Wegovy is administered as a once-weekly injection and is approved specifically for weight management. Itโ€™s intended to be used in combination with a reduced-energy diet and increased physical activity.

    So how does Wegovy work and how much weight can you expect to lose while taking it? And what are the potential risks โ€“ and costs โ€“ for those who use it?

    Letโ€™s look at what the science says.

    Halfpoint/Shutterstock

    What is Wegovy?

    Wegovy is a brand name for the medication semaglutide. Semaglutide is a glucagon-like peptide-1 receptor agonist (GLP-1RA). This means it makes your bodyโ€™s own glucagon-like peptide-1 hormone, called GLP-1 for short, work better.

    Normally when you eat, the body releases the GLP-1 hormone which helps signal to your brain that you are full. Semaglutides enhance this effect, leading to a feeling of fullness, even when you havenโ€™t eaten.

    Another role of GLP-1 is to stimulate the body to produce more insulin, a hormone which helps lower the level of glucose (sugar) in the blood. Thatโ€™s why semaglutides have been used for several years to treat type 2 diabetes.

    Pack of Wegovy injections
    Wegovy is self-injected once a week. S Becker/Shutterstock

    How does Wegovy differ from Ozempic?

    Like Wegovy, Ozempic is a semaglutide. The way Wegovy and Ozempic work in the body are essentially the same. Theyโ€™re made by the same pharmaceutical company, Novo Nordisk.

    But there are two differences:

    1) They are approved for two different (but related) reasons.

    In Australia (and the United States), Ozempic is approved for use to improve blood glucose levels in adults with type 2 diabetes. By managing blood glucose levels effectively, the medication aims to reduce the risk of major complications, such as heart disease.

    Wegovy is approved for use alongside diet and exercise for people with a body mass index (BMI) of 30 or greater, or 27 or greater but with other conditions such as high blood pressure.

    Wegovy can also be used in people aged 12 years and older. Like Ozempic, Wegovy aims to reduce the risk of future health complications, including heart disease.

    2) They are both injected but come in different strengths.

    Ozempic is available in pre-loaded single-dose pens with varying dosages of 0.25 mg, 0.5 mg, 1 mg, or 2 mg per injection. The dose can be slowly increased, up to a maximum of 2 mg per week, if needed.

    Wegovy is available in prefilled single-dose pens with doses of 0.25 mg, 0.5 mg, 1 mg, 1.7 mg, or 2.4 mg. The treatment starts with a dose of 0.25 mg once weekly for four weeks, after which the dose is gradually increased until reaching a maintenance dose of 2.4 mg weekly.

    While itโ€™s unknown what the impact of Wegovyโ€™s introduction will be on Ozempicโ€™s availability, Ozempic is still anticipated to be in low supply for the remainder of 2024.

    Is Wegovy effective for weight loss?

    Given Wegovy is a semaglutide, there is very strong evidence it can help people lose weight and maintain this weight loss.

    A recent study found that over four years, participants taking Wevovy as indicated experienced an average weight loss of 10.2% body weight and a reduction in waist circumference of 7.7cm.

    For those who stop taking the medication, analyses have shown that about two-thirds of weight lost is regained.

    Man leans against a bridge rail
    Wegovy can help people lose weight and maintain their weight loss โ€“ while they take the drug. Mladen Mitrinovic/Shutterstock

    What are the side effects of Wegovy?

    The most common side effects are nausea and vomiting.

    However, other serious side effects are also possible because of the whole-of-body impact of the medication. Thyroid tumours and cancer have been detected as a risk in animal studies, yet are rarely seen in human scientific literature.

    In the four-year Wegovy trial, 16.6% of participants who received Wegovy (1,461 people) experienced an adverse event that led to them permanently discontinuing their use of the medication. This was higher than the 8.2% of participants (718 people) who received the placebo (with no active ingredient).

    Side effects included gastrointestinal disorders (including nausea and vomiting), which affected 10% of people who used Wegovy compared to 2% of people who used the placebo.

    Gallbladder-related disorders occurred in 2.8% of people who used Wegovy, and 2.3% of people who received the placebo.

    Recently, concerns about suicidal thoughts and behaviours have been raised, after a global analysis reviewed more than 36 million reports of adverse events from semaglutide (Ozempic or Wegovy) since 2000.

    There were 107 reports of suicidal thoughts and self-harm among people taking semaglutide, sadly including six actual deaths. When people stopped the medication, 62.5% found the thoughts went away. What we donโ€™t know is whether dose, weight loss, or previous mental health status or use of antidepressants had a role to play.

    Finally, concerns are growing about the negative effect of semaglutides on our social and emotional connection with food. Anecdotal and scientific evidence suggests people who use semaglutides significantly reduce their daily dietary intake (as anticipated) by skipping meals and avoiding social occasions โ€“ not very enjoyable for people and their loved ones.

    How can people access Wegovy?

    Wegovy is available for purchase at pharmacists with a prescription from a doctor.

    But there is a hefty price tag. Wegovy is not currently subsidised through the Pharmaceutical Benefits Scheme, leaving patients to cover the cost. The current cost is estimated at around A$460 per month dose.

    If youโ€™re considering Wegovy, make an appointment with your doctor for individual advice.

    Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University

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

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  • Growing Better Not Older โ€“ by Dr. Sean Oโ€™Mara

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    Of course we will, all being well, continue to progress through time and grow chronologically older, but biological age in all its facets can certainly be modified (in either direction!), and thatโ€™s what this book is about.

    Dr. Oโ€™Mara sets out his 10 principles of health optimization, and then explains, chapter by chapter, how to go about each of these.

    The book is strong on advice, and light to non-existent on justification. Now, this is not necessarily a big problem as his advice is sound and is consistent with good up-to-date science (indeed, weโ€™ve written on all 10 topics at 10almonds, and have given similar recommendations in each case), but he tends not to take up the time to actually show where the advice came from. Which is odd really, as in a book rather than a newsletter, one can take as much time/space as one wants to do that. As such, no bibliography. There is a resource section, though itโ€™s in large part an upsell effort for the authorโ€™s subscribable programs.

    Bottom line: good advice, minimal background information or sourcing, opportunity to learn moreโ€”albeit for a price.

    Click here to check out Growing Better Not Older, and grow in health as you go!

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  • This Mobility Test Is Linked To How Long Youโ€™ll Live

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    Can you do it?

    Sit-to-rise

    The sit-to-rise (STR) or sitting-rising test (SRT) is a quick mobility assessment where you sit down on the floor and stand back up again using as little support as possible, measuring how well your strength, mobility, balance, coordination, and control work together.

    • How the test works: start with 10 points totalโ€”5 points for sitting down and 5 for standing up.
    • How points are deducted: lose 1 point every time you use a hand, knee, elbow, or another support, and lose 0.5 points for wobbling or losing your balance.
    • What higher scores suggest: scores between 8 and 10 are associated with strong physical capability, good overall function, and the lowest mortality risk in research studies.
    • What mid-range scores suggest: scores between 5 and 7.5 may indicate emerging physical limitations or reduced movement quality.
    • What lower scores suggest: scores below 5 are linked with reduced physical resilience and substantially higher mortality risk in long-term studies.

    What the science says: studies involving thousands of adults over 40 found that lower SRT scores were consistently associated with higher mortality risk over subsequent years. Indeed, each additional point on the SRT was associated with roughly a 21% improvement in life expectancy in the cited research.

    In terms of expectations, you should know that perfect scores are common in people aged 16 to 25, but fewer than 8% of adults over 55 achieve a perfect 10.

    However! The good news is that if you don’t score well, you can practice and then score better.

    You may be thinking: but I use a wheelchair and physically cannot stand at all, what does this mean for me? And the answer is: nothing, really. The research wasn’t done with your body in mind, and therefore the results may not reflect your healthy longevity. Likely a different test is needed, and the grip strength test is generally considered a good one that has similar associations (due to being inversely associated with frailty, and therefore positively associated with healthy longevity).

    For more on all of this plus demonstrations of the incorrect ways of doing it and suspiciously no demonstration of the correct way, just a slightly edited bit where she sort of teleports from sitting to standing (we suspect she cannot do it and was embarrassed to admit it and hoped nobody would notice), enjoy:

    Click Here If The Embedded Video Doesnโ€™t Load Automatically!

    Want to learn more?

    You might also like:

    4 Tips To Stand Without Using Hands

    Take care!

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  • A warm, wet spring means more mozzies. How to protect yourself from the diseases theyย spread

    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.

    Mosquito bites are annoying. They can also have deadly consequences. So what diseases do mosquitoes in Australia carry?

    And with warmer weather on its way and rain expected to continue, how can you prepare for the coming mosquito season?

    Mosquitoes are deadliest animal

    Mosquitoes kill more people than any other animal. Worldwide, more than half a million people die each year from mosquito bites that transmit malaria parasites.

    Australia is fortunate to be free of major outbreaks of malaria, though occasional cases do occur.

    The most common mosquito-borne disease in Australia is caused by Ross River virus. Around 5,000 cases are reported each year and, while never fatal, the illness can be severely debilitating. Symptoms include fever, rash, joint pain and fatigue.

    A mosquito in laboratory
    Mosquito populations fluctuate year by year. A/Prof Cameron Webb (NSW Health Pathology), CC BY-NC-SA

    Murray Valley encephalitis virus is responsible for very rare but potentially fatal disease. Itโ€™s detected most years in northern Australia.

    There has been a resurgence of the virus in southeastern parts of Australia following flooding in recent years. Mosquitoes pick up the virus from waterbirds throughout the Murray Darling Basin before they pass on the pathogen to people. Mosquito and waterbird populations both boom after flooding.

    Mosquitoes in some coastal areas of Victoria can also pass on the flesh-eating bacteria that can cause Buruli ulcer.

    What about Japanese encephalitis?

    Japanese encephalitis virus can cause fever, headaches, vomiting and, in rare cases, death.

    Over the summer of 2021-22, there were 45 cases of Japanese encephalitis in southeastern Australia. This virus was never expected to spread so widely. In some parts of Australia, people died due to mosquito bites for the first time in around 50 years.

    Scientists and health authorities thought Japanese encephalitis virus would transmit in a similar way to the closely related Murray Valley encephalitis virus, with outbreaks typically occurring after flooding that provided ideal conditions for both mosquitoes and the waterbirds carrying the virus.

    But we now know pigs โ€“ especially feral pigs โ€“ are in the mix too, along with a range of other animals.

    With gaps in our understanding of what drives local transmission, predictions of Japanese encephalitis activity are now proving to be less reliable. This makes it hard to work out the threat it may pose this summer.

    Last summer, despite the lack of any substantial rainfall, the virus turned up even though mosquito (and waterbird) populations were generally low.

    The virus also wasnโ€™t limited to those areas where weโ€™d expect to see it. There is growing evidence itโ€™s made its way to the east coast, with the virus detected in the suburbs of Brisbane.

    Puddles of water on parkland
    Ongoing wet weather can provide ideal conditions for mosquitoes. A/Prof Cameron Webb (NSW Health Pathology), CC BY-NC-SA

    How will the weather impact mosquitoes this season?

    Like all insects, mosquitoes thrive in warmer weather. But they also need water.

    It doesnโ€™t really matter if itโ€™s a โ€œwetโ€ or โ€œdryโ€ summer, mosquitoes are always active. But sometimes there are more โ€“ lots more.

    In most parts of Australia, there is currently no shortage of water. Some regions have had record rainfall this winter, with more on the way.

    The Bureau of Meteorology is predicting above-average rainfall through to the end of the year. Once the weather warms up, it could be a โ€œbuzzyโ€ start to mosquito season.

    This doesnโ€™t mean outbreaks of mosquito-borne disease are inevitable. But we need to be alert to the risks and how best to protect ourselves and family.

    Scientist holding a mosquito trap
    Scientists like me trap mosquitoes across Australia each summer to track changes in their abundance, as well as activity of pathogens. A/Prof Cameron Webb (NSW Health Pathology), CC BY-NC-SA

    Monitoring mozzies

    More rain means a greater risk of mosquito-borne disease. But outbreaks arenโ€™t easy to predict, so surveillance is critical.

    Australian state and territory health authorities undertake monitoring of mosquitoes and the pathogens they carry each year. The objective is to provide an early warning of elevated risk of mosquito-borne diseases. This may be due to increased mosquito activity or the detection of mosquito-borne pathogens.

    Given the uncertainty around Japanese encephalitis, itโ€™s also important to monitor locations where the virus has not yet been detected.

    How to stay safe this spring and summer

    Thereโ€™s a lot you can do to protect yourself and family from mosquito bites and mosquito-borne disease.

    A vaccine is available for those at risk of Japanese encephalitis. See your local health professional for advice on accessing the vaccine.

    But there arenโ€™t vaccines for the other local mosquito-borne diseases. Nor are there any specific treatments for these diseases. So preventing mosquito bites is the best way to protect yourself.

    If youโ€™re outdoors when mosquitoes are active, cover up with long pants, a long-sleeved shirt and covered shoes. Apply an insect repellent containing diethyltoluamide, picaridin, or oil of lemon eucalyptus to all exposed skin.

    Skip the stickers, patches and wristbands, as the evidence shows they arenโ€™t a reliable way to prevent bites.

    Keep your property free of mosquito breeding grounds, too. Mosquitoes can lay eggs in any container that fills with water: a plant saucer, a bird bath, discarded plastic buckets, bottles or tins. Tip them out each week, cover them up or throw them away.

    Cameron Webb, Clinical Associate Professor, School of Medical Science & Sydney Infectious Diseases Institute; Principal Hospital Scientist, University of Sydney

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

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  • Why are tall people more likely to get cancer? What we know, donโ€™t know andย suspect

    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.

    People who are taller are at greater risk of developing cancer. The World Cancer Research Fund reports there is strong evidence taller people have a higher chance of of developing cancer of the:

    • pancreas
    • large bowel
    • uterus (endometrium)
    • ovary
    • prostate
    • kidney
    • skin (melanoma) and
    • breast (pre- and post-menopausal).

    But why? Hereโ€™s what we know, donโ€™t know and suspect.

    Pexels/Andrea Piacquadio
    A tall woman and her partner are silhoutted against the sunset.
    Height does increase your cancer risk โ€“ but only by a very small amount. Christian Vinces/Shutterstock

    A well established pattern

    The UK Million Women Study found that for 15 of the 17 cancers they investigated, the taller you are the more likely you are to have them.

    It found that overall, each ten-centimetre increase in height increased the risk of developing a cancer by about 16%. A similar increase has been found in men.

    Letโ€™s put that in perspective. If about 45 in every 10,000 women of average height (about 165 centimetres) develop cancer each year, then about 52 in each 10,000 women who are 175 centimetres tall would get cancer. Thatโ€™s only an extra seven cancers.

    So, itโ€™s actually a pretty small increase in risk.

    Another study found 22 of 23 cancers occurred more commonly in taller than in shorter people.

    Why?

    The relationship between height and cancer risk occurs across ethnicities and income levels, as well as in studies that have looked at genes that predict height.

    These results suggest there is a biological reason for the link between cancer and height.

    While it is not completely clear why, there are a couple of strong theories.

    The first is linked to the fact a taller person will have more cells. For example, a tall person probably has a longer large bowel with more cells and thus more entries in the large bowel cancer lottery than a shorter person.

    Scientists think cancer develops through an accumulation of damage to genes that can occur in a cell when it divides to create new cells.

    The more times a cell divides, the more likely it is that genetic damage will occur and be passed onto the new cells.

    The more damage that accumulates, the more likely it is that a cancer will develop.

    A person with more cells in their body will have more cell divisions and thus potentially more chance that a cancer will develop in one of them.

    Some research supports the idea having more cells is the reason tall people develop cancer more and may explain to some extent why men are more likely to get cancer than women (because they are, on average, taller than women).

    However, itโ€™s not clear height is related to the size of all organs (for example, do taller women have bigger breasts or bigger ovaries?).

    One study tried to assess this. It found that while organ mass explained the height-cancer relationship in eight of 15 cancers assessed, there were seven others where organ mass did not explain the relationship with height.

    It is worth noting this study was quite limited by the amount of data they had on organ mass.

    A tall older man leans against a wall while his bicycle is parked nearby.
    Is it because tall people have more cells? Halfpoint/Shutterstock

    Another theory is that there is a common factor that makes people taller as well as increasing their cancer risk.

    One possibility is a hormone called insulin-like growth factor 1 (IGF-1). This hormone helps children grow and then continues to have an important role in driving cell growth and cell division in adults.

    This is an important function. Our bodies need to produce new cells when old ones are damaged or get old. Think of all the skin cells that come off when you use a good body scrub. Those cells need to be replaced so our skin doesnโ€™t wear out.

    However, we can get too much of a good thing. Some studies have found people who have higher IGF-1 levels than average have a higher risk of developing breast or prostate cancer.

    But again, this has not been a consistent finding for all cancer types.

    It is likely that both explanations (more cells and more IGF-1) play a role.

    But more research is needed to really understand why taller people get cancer and whether this information could be used to prevent or even treat cancers.

    Iโ€™m tall. What should I do?

    If you are more LeBron James than Lionel Messi when it comes to height, what can you do?

    Firstly, remember height only increases cancer risk by a very small amount.

    Secondly, there are many things all of us can do to reduce our cancer risk, and those things have a much, much greater effect on cancer risk than height.

    We can take a look at our lifestyle. Try to:

    • eat a healthy diet
    • exercise regularly
    • maintain a healthy weight
    • be careful in the sun
    • limit alcohol consumption.

    And, most importantly, donโ€™t smoke!

    If we all did these things we could vastly reduce the amount of cancer.

    You can also take part in cancer screening programs that help pick up cancers of the breast, cervix and bowel early so they can be treated successfully.

    Finally, take heart! Research also tells us that being taller might just reduce your chance of having a heart attack or stroke.

    Susan Jordan, Associate Professor of Epidemiology, The University of Queensland and Karen Tuesley, Postdoctoral Research Fellow, School of Public Health, The University of Queensland

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

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  • The Twenty-Four Hour Mind โ€“ by Dr. Rosalind Cartwright

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    We’ve reviewed books about sleep before, and even about dreaming, so what does this one have to offer that’s new?

    Quite a lot, actually! Before Dr. Cartwright, there were mainly two models of sleep and dreaming:

    • The “top-down” model of psychoanalysts: our minds shape our dreams which in turn reveal things about us as people
    • The “bottom-up” model of neuroscientists: our brains need to go through regular maintaince cycles, of which vivid hallucinations are a quirky side-effect.

    And now, as Dr. Cartwright puts it:

    โI will lay out a new [horizontal] psychological model of the twenty-four hour mind; that is, how the predominantly conscious (waking) and unconscious (sleeping) forms of mental behavior interact through the brain’s regular, but differently organized, states of waking, sleeping, and dreaming.โž

    This she does in the exploratory style of a 224-page lecture, which sounds like it might be tedious, but is actually attention-grabbing and engaging throughout. This book is more of a page-turner than soporific bedtime reading!

    Bottom line: if you’d like to know more about the effect your waking and sleeping brain have on each other (to include getting in between those and making adjutments as appropriate), this is very much an elucidating read!

    Click here to check out The Twenty-Four Hour Mind, and learn more about yours!

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