food and moodfood and mood - mhim.org.uk · pdf filefood and moodfood and mood ... negative...
Post on 18-Mar-2018
223 Views
Preview:
TRANSCRIPT
�
Contents
Howmightthisguidehelpyou 2
Symptomschecklist 4
FoodandMood:Whatweknow 6
Takethetest! 7
Wakeupwithwater!! 10
FeelingFabwithFats! 11
5ADay 13
So….whatisthecost? 15
Recipes 16
FoodandMoodDiary 18
Theimportanceofroutine 19
FriendlyFood 22
TopTips 23
AddedBonuses! 25
FurtherReading 26
Someusefulcontacts 27
�
How might this guide help you?
Therearemanyemotionalillnessesorproblemsthatpeoplefacewhichcouldberelatedtothethingsthattheyeat.Someoftheseinclude:
• Depression • Anxiety • ME,ChronicFatigueSyndrome • PostNatalDepression • Schizophrenia • Insomnia • PreMenstrualSyndrome • ADHD(AttentionDeficitHyperactivityDisorder)
Experiencing these problems or illnesses can also affect how a personfeelsabouteating.Forexample,feelinganxiousordepressedcanresultinalossofappetiteorlackofinterestinfood.However,eatingregularlyandeatingmoreofcertain foodscanhaveapositive impactonourmentalhealth,andthesymptomsassociatedwithpoormentalhealth.
�
Place a tick next to those symptoms you experience regularly:
Howyoufeel Whathappenstoyourbody
Anxious,nervous,frightened Fastheartbeat Depressed,lowinmood,‘down’. Increasedbloodpressure Moodswings Cravings Restless Chestfeelstightandpainful Easilystressed/stressed Achesandpains Tearful Bloating Aggressive Constipation Unreal,strange,woozy,detached Dehydration Panicky Nauseas Lowinenergy/tired Dizzy,shaking,fainting Headaches
Howyouthink
Can’tthinkstraight Can’tconcentrate Hearingyourownthoughts Imaginingtheworstand
dwellingonit Negativethoughts Mindpreoccupiedbyfood
Whatyoudo
Loseinterestinthings Getsnappyandirritable Difficultyrememberingthings Become/getaggressive Getangryatpeople Restless Becomehyperactiveorunderactive
Thereareanumberofthingsthatyoucoulddotohelpwithsomeofthesesymptoms.Theseinclude:
• VisitingyourGPforadvice. • Referringtothecontactlistprovidedatthebackofthisbooklet. • Visitingyourlocal‘HealthInformationPoint’locatedinpubliclibraries. • Makingchangestoyourdiet.Thereisevidencetosuggestthatmaking
changestoyourdietcanhelpwiththesesymptoms.Thisguideoutlinessomeofthechangesthatyoumightwishtomake.Theimportantthingisthatanychangesthatyoumaketoyourdietcanbedonegraduallyevenmakingsmallchangescanadduptobigbenefits.
�
Food and mood: What we know
A diet low in fruit and vegetables may contribute towards a rangeof mental health problems. This is because a balance of vitamins andnutrientsareneededtokeepthebrainhealthy.
Eatavarietyoffruitandvegetables(atleast5portionsaday)willprovideahealthybalanceofmanyofthenutrientsneeded.
Notdrinkingenoughwatercanmakeyoufeeltired,lowinenergyandunabletoconcentrate.Thisisbecausethebodyisaround3quarterswaterand2litres(8glasses)isneededeverydaytoreplacelostfluids(moreonahotdayorafterexercising).Drinkingnoncaffeinateddrinksthroughoutthedaywillkeepthebodyhydrated.
AdietlowinOmega3(andsometimes6)fattyacidsmaycontributetowardsarangeofmentalhealthproblems.Thisisbecausethefoodweeat,andhowmuchweeathasanimpactonhowefficientlyourmindandbodyworks.
Eating lots of ‘essential’ or ‘polyunsaturated’ fats such as Omega 3, isthoughttohaveapositiveeffectonhowwellourbraincellsfunctionandcommunicate,witheachotherandtherestofthebody.
Essential fatssuchasOmega3arenotproducednaturallybythebodyandsocanonlybeobtainedthroughthe foodweeatorsupplements.Eatinglotsoffoodssuchasoilyfish,walnuts, linseedoilandspinachatleast3timesaweekcanprovideahealthysourceofOmega3fattyacids.
Take the test!
Agoodstartingpointcanbetolookatthefoodyouareeatingnowasabasisformakinganychanges.Takealookatthelistsoffoodandtickwhetheryoueatthemalot,sometimesornotatall.Youmaywanttotakethistestagaininafewweekstoseeifyouhavemadeanychanges.
Theredfoodsarehighinsolidfats,sugarorcaffeineandsomayhaveanegativeeffectonyourmentalhealth.Youdon’tneedtostopeatingordrinkinganyofthesecompletely,butyoumaywanttotryandcutdownontheonesyouareeatingalotof,tojusteatingsometimes.
Thegreenfoodsarehighinvitamins,minerals,andomega3fattyacidsand so may improve your mental health. A healthy diet would involveeatingthesefoodsalot.Tryintroducingsomeofthefoodsfromthegreenlisttoseeifyoulikethem.
Takealookatthepageson‘Wakeupwithwater’,‘Feelfabwithfats’and‘5aDay’toseethe3mainthingsthatcouldhelp.Throughoutthisguideyouwillfindlotsofideas,tipsandrecipestohelpyougetstartedortokeepyouinspired.
�
Food I eat or drink this
a lot
I eat or drink this sometimes
I never eat or drink
thisCakesPiesorpastiesSweetsFriedfoodsButterCoffeeTeaCokeorfizzydrinksCrispsSugarAlcoholWaterFruitVegetablesOilyfishe.g.mackerelorsardinesWalnutsNutoilse.g.linseedoilSpinachWatercressPumpkinseedsSeaweedSalads
TotalTicks
�0
Wake up with water!!
Water is essential for life. Dehydration can cause poor concentration,headaches,tiredness,nauseaandconstipation.Asthebodyisabouttwothirdswaterabout8glasses(2litres)areneededperdaytoreplacelostfluids (more if it isahotdayoryouareexercising).Manypeoplesufferfromdehydrationeveniftheydonotfeelthirsty.
Sohowdoyouknowifyouaredehydrated?Agoodwayofknowingisbythecolourofyoururine!!Apalestrawcolourishealthy.Ifyoururineisadarkyellowcolour,youcouldbenefitfromdrinkingmorewater.
Planningwaterbreaksthroughoutthedaymayhelpyoutoremembertodrinkenough,orwhynotkeepabottleofwaterwithyouwhenyouareonthego.
Herearesomeideastomakedrinkingwatermoreenjoyable,particularlyifyoudonot likethetaste. Ifyoupreferbottledorfilteredwaterthis isfine,howeverwaterfromthetapisgreatalsoandonlycosts1pencefor12glasses.
Ifyoureallydislikethetasteofwater,ensurethatyourfluidsaremaintainedbydrinkingalternativessuchasfreshfruitjuiceormilkdrinks.However,becarefulofthesugarandcaffeinecontentofsomeotherdrinks.
• Addasliceoflemonorlimetogiveextrataste • Whynotaddsomesugarfreecordialtoaglassofwater • Coolwaterdownandmakeittastybyaddingicecubesmadefrom
freshfruitjuiceorcordial • Drinkhalfjuice,halfwaterasacheapalternativetopop • Addafruitteabagtohotwater,orwhynotaddasliceoflemonto
warmwaterasarefreshingstarttotheday. • Puttingabottleofwaterinthefreezerovernightisagreatwayof
ensuringchilledwaterthroughoutthenextdayasitmelts. • Make home made iced lollipops from cordial and water or juice
andwaterinthesummerandenjoythroughoutthedayasacoolrefreshingalternative.
��
Feeling Fab with Fats! - The benefits of Omega 3
Omega3(andsometimes6)fattyacidscanbefoundinoilyfishandotherfoods.Theseinclude:
• FreshTuna • Salmon • Herring • Mackerel • Pilchards • RainbowTrout • Shrimp • Crab • Sardines
Eatingthesefoodsatleast3timesperweekcanprovideahealthysourceofomega3fattyacidswhichmayimproveyourmood.
Cannedfishcanalsobeused,butcheckthelabelsassomebrandsoftunamayhavehadtheomega3oilsremovedduringprocessing.
• Flaxseeds(alsoknownaslinseeds) -raworroasted• Flaxseedoil• Rapeseedoil• Hempoil• Walnuts• Spinach• Seaweed• Watercress• Pumpkinseeds
��
Here are some ideas to get you started:
• Usetheoilsinsaladdressings.
• Scatter walnuts or pumpkin seeds over salads or snack on themduringtheday.
• Replacetraditionalcookingoilswiththosefromthelistabove.
• Addspinachleavestosaladsorwhynotaddthemtosoups,asanextravegetablewithSundaylunch,withpastaorpureedinsauces.
• Haveafishbarbequeasachange.
• Mashsardinesandtomatoestogetherontoastforlunch.
• Pickuprecipecardsforfishfromthesupermarketforfree.
• Trythefishrecipesonpage16ofthisguide,orcomeupwithsomeofyourown.
Thesenutrientscanalsobegainedfromtakingsupplementsinadditiontotherecommendeddietaryrequirement.However,ifyouareconsideringtaking any supplements read the labels carefully, ensuring that thecontainer has an approved kite mark. Alternatively consult your GP,pharmacistorcommunitydieticianforadvice.
�3
5 a Day
5 a Day – what is it all about?
Eatingavarietyof fruitandvegetableswillgiveyouagoodbalanceofvitaminsandmineralswhichareneededtokeepthebrainhealthy.Manyfruitsandvegetablesarehighinfolicacid,vitaminCandpotassiumandarealsoagoodsourceoffibreandothersubstancessuchasantioxidants.Allthesenutrientsareimportantforyourhealth.
It isrecommendedthatyoutrytoeatat least5portionsofavarietyoffruitandvegetablesaday.Thiscanincludefresh,frozen,chilled,driedorcannedfruitandvegetablesand100%fruitjuice.
��
5 a Day - Your questions answered
Howmuchis1portionoffruit?
Roughlyahandful–forexample:halfalargegrapefruit,asliceofmelon,2satsumas,3driedapricots,1tablespoonofraisins,1mediumapple,1mediumbanana,1mediumpear.
Howmuchis1portionofvegetables?
Roughlyahandful–forexample:3heapedtablespoonsofcookedcarrots,peasorsweetcorn,1cerealbowlofmixedsalad,7cherrytomatoes,2broccoliflorets.
Can’tIjusttakevitaminpills?
Notreally.Dietarysupplementsdonothavethesamebenefitsaseatingmorefruitandvegetables,becausefruitandvegetablescontainadditionalbeneficialsubstancessuchasfibre.
Herearesometipstogetyoustarted:
• Forextrasweetness,chopfruitandaddittoyourbreakfastcereal,oraddtodesserts.
• Stirfriesonlytakeafewminutestoprepareandareatastymeal.
• Needasnack?Haveapieceoffruit,orchopceleryandcarrotsintosticksforacrunchysnack.
• Drinkfruitjuicewithyourbreakfasteveryday.
• Try new ways of cooking vegetables – tomatoes, onions andcourgettestastegreatwhengrilled,bakedorroasted.
• Addsaladtoyoursandwichesforextracolourandcrunch.
�5
Corn Cereal £0.75
Sugar coated cereal £1.58Bread
£0.75Rice
£0.68Cheese
£2.74Ham
£1.48Crisps X 7
£1.75Chocolate
£0.60Biscuits
£0.58Pop X 3
£3.96Chips
£0.90Cakes
£0.78Ready meals X 7 £16.57Pasta
£0.31Pasta sauce
£0.98Milk X 4 pints £1.11Total
£35.52
Oats
£0.38
Bran Cer
eal
£0.88
Orange J
uice X 3
£1.0
5
Bananas
X 10
£1.10
Apples X
10
£1.30
Brown Ri
ce
£0.60
Brown Br
ead
£0.74
Tuna
£1.65
Tinned F
ruit X 2
£0.7
8
Nuts
£0.88
Broccoli
£1.28
Carrots
£0.68
Potatoes
£0.88
Lettuce
£0.70
Peppers
£0.80
Tomatoes
£0.70
Celery
£0.54
Cucumber
£0.26
Tinned T
omatoes
X 2 £0.3
0
Chicken
Thighs X
6 £2.9
0
Salmon f
illet
£1.40
Mince
£0.62
Brown pa
sta
£0.31
Milk X 4
pints
£1.11
Total
£21.84
So……….what is the cost?
Eating well doesn’t have to mean spending lots of money. A pricecomparisonatamajorsupermarketshowedthateatingahealthierdietcanworkoutlessexpensive...greatifyou’reonabudget!
* Actual prices from a major supermarket during August 2005,basedonaweeklyshopforoneperson.
��
Corn Cereal £0.75
Sugar coated cereal £1.58Bread
£0.75Rice
£0.68Cheese
£2.74Ham
£1.48Crisps X 7
£1.75Chocolate
£0.60Biscuits
£0.58Pop X 3
£3.96Chips
£0.90Cakes
£0.78Ready meals X 7 £16.57Pasta
£0.31Pasta sauce
£0.98Milk X 4 pints £1.11Total
£35.52
Recipes
EasyKedgereePut½cupofbrownriceontoboilforabout20minutes(oruntilcooked),addavegetableorchickenstockcubetothewaterforextraflavour.Thencook¼packetofmixedfrozenvegetablesand1mackerelfilletaccordingtothepacketinstructions.Whencookedmixthevegetablesandricetogether.Onaplatebreakupandflakethemackerelwithaforkandaddtothericeandvegetables.Mixwellandseasonwithpepper.
CitrusSalmonPlace1salmonfilletinabakingdish.Inacup,mix2tablespoonsoflemonjuice,2tablespoonsoforangejuice,adashofoliveoil,saltandpeppertogether.Drizzleoverthetopofthesalmonandthenbakeintheovenfor8–10minutesoruntilcooked.Serveupwithyourownchoiceofpotatoesandvegetables.
ChunkyVegetableSoupChopupaselectionoffreshwintervegetablesintoapane.g.potatoes,leeks,carrots,onions,swede.Coverwithboilingwaterandaddavegetablestockcubeandsimmerfor30minutes.Addpepperandherbstotaste. Mashorblend.
ChunkyBeanSoupChopupsomeonions,peppers,courgettesandmushroomsintoapan.Stirinsometinnedtomatoeswithgarlicandherbsandatinofberlotti,butterorkidneybeanscoverwithwater.Foramorefillingmealaddsomedriedpasta.Simmerfor20minutes.
NuttyPestoPastaCooksomepastaaccordingtotheinstructionsonthepacket.Oncedrained,stir in a small jar of pesto.Toast some mixed seeds e.g. pine nuts, sesameseeds and linseed in a dry frying pan or under the grill for 2 minutes andsprinkleoverthetop.
FruityFlapjackSlowlymelt1cupofmargarineinapan.Mixin1tablespoonofhoneyorfigsyrupandthenadd2cupsofrolledoats,¼cupofwalnutpiecesand¼cupofdriedapricotsorsultanas.Press themixture intoabakingdish (about1inch/2.5cmthick)andbakeforabout30minutesoruntilslightlybrownerincolouratgasmark4/180degreesCor350degreesF.
��
Food and mood diary
Thereisgrowingevidencethatthereisalinkbetweenwhatfoodsweeatandourmoods.
Keepingafooddiarywillhelpyoutoseewhenyoueat,howmuchyoueatandwhatyoueatandhowthese3thingscanaffecthowyoufeel.
Atfirsttheideaofwritingeverythingdownmightseemtimeconsumingbuthopefullyasyougetintoityouwillenjoyitasaprocessoflearningmoreaboutyourselfandthefoodsthatyoueat.
Belowisadiarythatyoucanusetorecordyourfoodandmoods.Someexampleshavebeencompletedtohelpyou.
Time&Date WhatIEat/Drink HowIfeelphysically
HowIfeelemotionally
Monday 10th
8am Mug of tea(2 sugars)
Tired Irritable
10am Biscuits, Tea Tired Anxious, unable to concentrate
1pm Cheese sandwich, crisps, coke
Fine Anxious
�9
The importance of routine
Tryingtodeveloparegularroutinecanhelptogivestructureandfocustoyourday.Eatingatregularintervalsisessentialtomaintainenergyandbloodsugarlevels.
Youcouldstartbywritingashoppinglistandplanningyourmealsandsnacks for the week.Try to work towards having 3 main meals per daywithsmallsnacksinbetween.
Belowisanexampleofaschedulethatyoumaywanttouse,ormakeupyourowntosuityourownlifestyleandbodyclock.
TimeofDay Meal/Snack WhatYouEat8am Breakfast Porridge
10.30am Morning snack oatcakes and a smoothie
12.30pm Lunch Tuna sandwich, apple, yogurt
3.30pm Afternoon snack Banana and a drink
7pm Evening Meal Chicken breast, mixed vegetables and potatoes
9pm Evening snack Boiled egg with slice of toast
�0
Here are some ideas that you might like to try for snacks:
• Forasweettoothtryasmallbagofdriedfruitandnuts,ayoghurtorabanana.
• Choppedmelonorpineapple(tinnedisfinealso). • Whizzingupfruitsmoothiesisagreatwaytogetenergyandwork
towards5aday. • Tryoatcakesorricecakesasanalternativetosugarybiscuits • Eatingaslowreleasecarbohydratefoodsuchasporridgeanhour
beforebedcanhelpyoutogettosleep
Canyouthinkofanyothersnacksthatyoucouldkeepwithyou?
��
Friendly Food
Making changes can be fun and easy if you involve friends and family.Hereareafewsuggestionstogetyoustarted:
• Sitdowntogetherfordinner.Itmaysoundsimple–butit’snotoftenthatwesitdowntogetherinourhouseholdstoeat.It’sagoodtimetoshareandcatchupwithwhat’sbeengoingonineachother’slives.
• Nexttimeyougooutfortheday,takeapackedlunchorapicnicalong.It’scheap,convenientandfun.Ifyou’reinthepark,takealongsome-gamestoplayaswell.
• Getthekidscooking!Invitesomeofyourkid’sfriendsaroundforafuncookingsession,attheendofwhichtheycansittogetherandeattheircreations(whilstyoudothecleaningup!).
• Getoutandabout–findoutwhereyourlocalmarketsareandwhentheyrun, isthereafruitandvegvaninyourarea?CanyouvisitaFarmer’smarketsforideas?
• Isthereafoodandmoodgrouprunninginyourareathatyoucouldjoin?Somelocalcollegesandadulteducationcentresruncookeryclassesthatyoucantake.
Do you have any ideas about other ways you can make eating moresociable?Notethemdownhere:
Top Tips
Tohelpyougetstarted,herearesometoptipsandcomments,allofwhichhavebeenkindlysuggestedbythestaffandvolunteersattheHARPCafé,acommunitycaférunbyusersofmentalhealthservicesinManchester.Trythemoutforyourself.
• “Chopupcarrotandcucumberintostickstosnackonthroughtheday”
• “Ifillup2bottleswithwaterandcarrythemwithmethroughthedaytodrink.Ifeelmuchmorehealthy.”
• “Yougetanicenaturalfeelingfromdrinkingwater”
• “Icookfishinmysteamer.Itmakesitreallyeasy,justputitin,sprinklewithsomeherbsandit’sdone”.
• “Usingasteamerisareallyhealthywaytocookfood,andyoucanthrowjustaboutanythinginthere–meat,potatoes,rice–it’seasy!.”
• “Cooksomepasta,andthenstirinsometinnedtomatoesandtuna.Sprinklewithcheeseandbakeintheoven‘tilitmelts.”
• “Icarryseedswithmetosnackon–sunflowerseedsandpumpkinseedsarereallynice.”
• “WhenIcookImakeabigbatch.ThenputsomeincontainersandfreezeitsoIhaveastockofmealsreadymade”.
��
Stepping Stones
Writebelowthechangesorstepsyouthinkthatyoucouldmake.Hopefullythisbooklethasgivenyousomeideasthatyoumightliketouseoryoucouldthinkofsomeofyourown.
Overthenextweek…
Overthenextmonth…
Overthenext6months…
Beyondthis…
Added Bonuses!
Thereareotherbenefitsofmovingtowardsahealthierdiet.Itcan:
• Preventandtreatcertaindiseases.Yourdietmaypreventtheriskofdevelopingcertaindiseasessuchascancerandheartdisease.Itisalsohelpfulintreatingdiabetesandhighbloodpressure.Followingahealthydietmayalsoreducesymptomsandmayhelpyoubettermanageanillness.
• Feelenergeticandmanageyourweight.Ahealthydietmayalsomakeyoufeelbetter,provideyouwithmoreenergy,andhelpyoufightstress.Teamedwithregularexerciseit’sawinningcombinationtomanageyourweight.
• Enjoy life. Food is an important part ofsocialandculturalevents.Notonlydoesit provide nutrition, but it can bringpeopletogether.Cookingfresh,healthymealscanalsobeanenjoyablewaytospendtime,eitheronyourownorwithothers.
m
anchester
health matte
rs
��
Further reading
FoodandMoodHandbook(2001)AmandaGearyISBN:0007114230
HealingWithoutFreudorProzac(2004)DavidServan-SchreibeISBN:1-4050-6718-7
TheOmega3Connection:TheGroundbreakingOmega3AntidepressionDietandBrainProgram(2002)Stoll,A.L.ISBN:0684871394
Visit your local Health Information Point located in public libraries inManchester.
�7
Some useful contacts
• Samaritans08457909090(24hourseveryday) • MINDInformationline01612728205 • Crisisline08088082007(8pm—12midnighteveryday) • Crisispoint01618395030(Crisisaccommodation/daytimesupport) • 42nd Street 0161 832 0170 (for young people: Mon, Tues, Fri
10.30am—5pm.Wed&Thu1.30pm—5pm) • NHSDirect08454647(24hourseveryday) • SelfHelpServices(arangeofselfhelpgroupsincludingfood&
mood group) and the National Phobics Society (info & adviceaboutanxiety,panicandphobias)01612327312
• EatingDisordersAssociation Adultline:08456341414(Mon-Fri8.30amto8.30pm,Sat1-4pm) Youthline:08456347650(Mon–Fri4.30pmto6.30pm,Sat1-4.30pm) • Diabetes UK Careline 0845 120 2960 (Mon – Fri 9am to 5pm
includestranslationservice) • HeartInformationline08450708070Mon-Fri(9amto5pm)
Some useful websites:
www.mentalhealthinmanchester.org.uk www.manchesterpublichealthdevelopment.org www.mind-in-manchester.org.uk www.selfhelpservices.org.uk www.edauk.com(EatingDisordersAssociationUK) www.diabetes.org.uk www.bhf.org.uk(BritishHeartFoundation) www.eatwell.gov.uk www.foodandmood.org.uk www.5aday.nhs.uk www.bda.uk.com
PublishedbyManchesterPublicHealthDevelopmentService,01618612900September2006
top related