May is Mental Health Month. The quality of food that you eat can have a huge impact on your overall physical and mental health. The two major issues that lead to major health problems are poor diet and mental illness. A poor diet can lead to diabetes, heart disease, obesity and can-cer. 20% of nearly all deaths in the world can be linked to unhealthy eating habits. Depression alone is one of the top 5 leading causes of disa-bility across the planet.

A better diet equals better mental health. A healthy diet should in-clude vegetables, fruits, legumes, fish, whole grains, nuts, avocados and olive oil to support a healthy brain. Research shows that people who eat a high diet in whole foods are up to 35% less likely to develop depression than people who eat less of these foods. People who eat a diet high in processed, fried and sugary foods have an increased risk of developing depression by as much as 60%.

Good nutrition starts in the womb. Women of children who eat a diet high in processed, fried and sugary foods while pregnant have more emo-tional problems in childhood. Studies have showed that young people who have a healthy diet are about half as likely to have depression compared to those whose diet consist of processed food are 80% more likely to have depression.

Diet is linked to hippocampus, a key area of the brain involved in learning, memory, and mental health. People with healthy diets have more hippocampal volume than those with an unhealthy diet. Eating a healthy di-et that includes vegetables, whole grains, fruits, legumes, fish, and olive oil can be an effective treatment for strategy for depression. A study found that 1/3 of the participants with depression experienced full re-lief of their symptoms after improving their diet.

A healthy diet doesn’t have to be expensive. A healthy diet can be cheaper by choosing canned or frozen vegetables, fish, dried

May/June 2018 Newsletter

The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, sex, gender identity, sexual orien-

tation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirma-

tive Action/Equal Opportunity Employer.

Lauren McGarrh

County Extension Agent– Family/Consumer Science

fruits, and beans. These stay good longer, and are usually less expen-sive.

Three nutrients that you need to keep in mind are omega 3 fatty ac-ids, B group vitamins, and vitamin D. Omega 3 fatty acids are essential to brain health and reduce inflammation and risk of heart disease. People who eat diets rich in Omega 3 fatty acids have up to a 30% re-duced risk of depression. B Group Vitamin helps to regulate neuro-transmitters, immune function, and amino acids-building blocks for proteins in the body. People who eat foods rich in folate have a lower risk of depression. People who lack vitamin B12 may have an increased risk for depression, especially if they are older. Vitamin D is im-portant to optimal brain functioning, including moods and critical thinking. Sunlight is a major source of Vitamin D. Low levels of vitamin D are linked to depression especially with reduced sunlight in the winter.

Thank you to the Union County Quilt

Guild for donating six kids quilts to

CASA during the Multi-County Social on

April 21st.

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