Previously I wrote about some of the links between heart disease and lupus and how diet can be used to reduced the risk of heart disease – you can read that article here.  Depression is also commonly experienced by lupus sufferers and I have written extensively about diet and depression in various articles including these.   In my research review I write extensively about the link between both depression and heart disease with inflammation. Lupus is an inflammatory condition so it doesn’t surprise me that conditions such as depression and heart disease show up in lupus sufferers.   In a recently published study (1) research scientists wanted to evaluate the association between depression and cardiovascular disease (heart disease and stroke) and systemic lupus erythematosus (SLE). The scientists concluded that “In SLE, depression is independently associated with vascular disease”. In fact they found that “psychological variable depression was associated with nearly 4-fold higher odds for vascular disease”. The study was only an association study and does not prove that SLE patients who suffer with depression are at an increased risk of heart disease and stroke – but the study is interesting and does provide further evidence for links between these inflammatory conditions.   Although nutritional studies in lupus sufferers are limited it would seem sensible to look at the diet of the lupus sufferer. Many studies (as linked above) have shown the benefit of diet for reducing the risk of heart disease and depression and many studies indicate the importance of….

Evidence (1,2,3,4,5,6) has been growing with regards the role that zinc may play in the treatment of depression and mood disorders.  Zinc is a mineral which is vital for the efficient functioning of the body and is found in meat, eggs, milk, fish, wholegrains, nuts and pulses.  Zinc also acts as a co-factor for enzymes that work within the brain which is one of the reasons why it may be useful in the treatment of mood disorders.  Inflammation is now known to impact the brain and depression is considered by many as an inflammatory condition (1,2,3,5), zinc acts on the immune system and can be anti-inflammatory, zinc also plays a role in regulating specific neurotransmitters (brain chemicals) (4) in the brain which may be linked with mood. One recently published review (1) of the literature found that “Evidence suggests potential benefits of zinc supplementation as a stand-alone intervention or as an adjunct to conventional antidepressant drug therapy for depression”.  The review also called for further trials in the area of zinc and mood “However, there are methodological limitations in existing studies and so further well-designed, adequately powered research is required”. Another review (2) published last year found that data “not only indicate a role for zinc deficiency in the development of mood disorders, but also show that zinc may also be important in their treatment” A small pilot study was published last year (6) it looked at the impact of zinc in 30 young women.  The women were placed randomly….

A common problem for many women going though the menopause is the experience of psychological symptoms such as anxiety, mood swings and depression. Hormone replacement therapy (HRT) and/or antidepressant medication is often offered to women going through the menopause in order to address such features. These medications are linked with a variety of side effects and often women prefer to seek more natural alternatives in order to deal with their symptoms.   Two studies (1,2,3) have indicated the usefulness of the long chain omega 3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), naturally found in oily fish such as salmon, mackerel, trout and sardines, in the protection against depressive and mood related symptoms in menopausal women.   One study (1) involved 120 women with moderate-to-severe psychological distress. These individuals were randomly assigned to receive either an omega 3 supplement (containing EPA and DHA) or a placebo supplement (containing sunflower oil) for 8 weeks. Changes in psychological wellbeing and depressive symptoms was assessed in these women via the use of specific medical scales and questionnaires.   Previous studies have shown the usefulness of using omega 3 fatty acids in the treatment of depression and mood disorders but this was the first trial using omega 3 fats in the treatment of psychological distress and depressive symptoms in menopausal women. The results were useful and positive. In a press release (2) the lead study scientist, Dr Lucas, said that the test results before and after the eight-week period indicate that omega-3s….

Studies have found that long chain omega 3 fatty acids, from oily fish such as salmon, trout, mackerel and sardines, may be useful in the prevention and treatment of depression and low mood.  Now research has found (1) that eating trans-fats  may increase the risk of suffering depression, and that olive oil may protect against depression.     Trans fatty acids are created through manufacture when liquid vegetable oils are hardened, to a solid or semi-solid state, via a process known as hydrogenation.  (Hydrogenation is when naturally occurring cis-unsaturated double bonds are converted into trans unsaturated double bonds).  The process of hydrogenation also destroys the essential short chain omega 3 fatty acid alpha-linolenic acid from oils (for more information about the health benefits of omega 3 fats please read through my previous posts on the subject).  Trans fatty acids have been linked to various adverse health effects, for more information please read this post     The study ran from 1999-2010 and involved 12,059 Spanish university graduates with an average age of  37.5 years.  All of the participants were initially free of depression.  At the beginning of the study a detailed and extensive food frequency questionnaire was used to estimate the intake of fatty acids.  During the six year follow-up period any cases of depression, as diagnosed by a physician, were reported.  In this time over 650 new cases of depression were identified.  Results found that trans fatty acids were associated with an increased risk of depression – the more trans….

Vitamin D has be widely researched over the last 5-10 years and I have written a lot about it previously here.  Low levels of vitamin D in the blood have been linked to poorer mood and reduced brain function, or cognition. Lack of the sunshine vitamin has also been implicated in Seasonal Affective Disorder (SAD).  Research in the areas of vitamin D and brain function is still building and the relationship cannot be fully explained yet.   Two studies in 2008 linked low vitamin D status, as measured by low circulating blood levels of vitamin D, with depressive symptoms. One study (1) was carried out in overweight and obese individuals and the other (2) in older adults (aged 65 – 95 years). Both studies found that there was an association between depression status and severity with decreased serum (blood) vitamin D levels. In the study with overweight/obese participants high-dose vitamin D supplementation led to significant improvements in depressive symptoms, compared to placebo, during the study. The studies so not prove a causal relationship between low vitamin D and depression but they do add to the mounting evidence which suggests a very real link. Further, larger studies will be needed to verify the information and investigate this exciting association further.     In 2007 a review paper was published (3) which suggested that vitamin D deficiency may play a role in depression and other mood and mental health disturbances, especially in the elderly where low vitamin D levels are commonly found…..

Previously I wrote about the importance of omega 3 fats for the brain and to potentially treat and prevent depression. This is an area I feel passionately about.  A newly published study (1) has found that low serum DHA (docosahexaenoic acid, a long chain omega 3 fatty acid) may be a risk factor for suicide.  DHA is found naturally in oily fish such as salmon, trout, mackerel and sardines.  It is also found in some algal supplements.  Many individuals do not eat oily fish regularly (at least twice every week) and are at risk of low levels of omega 3 fatty acids.   The findings came from researchers at the Uniformed Services University of the Health Sciences (USU) and the National Institute of Alcoholism and Alcohol Abuse (NIAAA) at the National Institutes of Health (NIH).  The results follow analysis of a large random sampling of suicide deaths among U.S. military personnel on active-duty between 2002 and 2008. The results of the retrospective study appear in the August 23 online version of the Journal of Clinical Psychiatry.   In a press release (2) Army Col. (Dr.) Michael D. Lewis, lead author on the study said “We were surprised to find just how low the levels of omega-3 fatty acids were in the entire sample,” “There still was a significant suicide risk when we stratified the population. When we compared the 1,400 samples with the lowest levels of DHA to the remaining 200, there was a 62 percent increased risk that the….

Over the years I have written extensively about mood, depression, mental health and the brain. This area of nutrition excites and intrigues me greatly and I have specifically researched it and kept up to date with it, for over ten years now. A key factor for mental health appears to be omega 3 fatty acids, specifically the long chain forms EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid) found in oily fish such as salmon, mackerel, trout and sardines.  For this reason, as well as many others, low fat diets are something I have never advocated.  These fats in particular are so crucial for our optimal health   A professor that lectured me during my MSc (Nutritional Medicine) course back in 2001, Professor Basant Puri wrote a fabulous book that was published in 2005 entitled “The natural way to beat depression: the groundbreaking discovery of EPA to successfully conquer depression” it details how the long chain omega 3 fatty acid, EPA can be used, in conjunction with other therapeutic techniques, to successfully treat depression. At the time of publication Professor Puri had a 100% success rate of treating individuals with depression who had been unresponsive to other treatment. An amazing statistic. He has also written about the usefulness of omega 3 fats in the treatment of ADHD and chronic fatigue syndrome and was the first recorded person to use omega 3 fats to treat a depressive patient.   There is plenty of evidence that has shown how useful long chain….

I have a great interest in Omega 3 fatty acids.  Research suggests that these essential fats play a role in the prevention of several diseases ranging from heart disease to cancer, stroke, diabetes, arthritis, asthma, osteoporosis, mood disorders (including depression), eye diseases and many more – including most conditions with a link to inflammation.  A major voice for the importance of these fats is Artemis Simopoulos MD.  Dr Simopoulos is president of The Centre for Genetics, Nutrition and Health and a member of the board of directors of the American Association for World Health.  Since 1984 her research has been largely dedicated to the evolutionary aspects of diet, the omega-6:omega-3 ratio of the diet and the importance of omega-3 fatty acids for health.   In an interview (1) Dr Simopoulos said that one of the biggest food myths today is that you have to give up fat to lose weight and enjoy health.  A statement I wholeheartedly agree with.  Of course, not all fats are the same and today I want to discuss the virtues of omega 3 fatty acids.  These can be found in fish, especially oily fish such as salmon, trout, mackerel and sardines, seafood, as well as flaxseeds, walnuts and green leafy vegetables.  Meat and eggs in the UK do not contain large amounts of omega 3 fatty acids anymore since our farming methods have drastically changed over the years, this has contributed to the huge decline in our intakes of this vital fat.  Grass reared animals….

How often, when you are eating, are you truly aware of what is on the plate or how the food tastes?  Do you eat whilst watching the TV, or listening to the radio, or do you read the newspaper whilst you chow-down?  What about emotions, does the slightest hint of stress or worry send you to the refrigerator or cupboards or do you stop to really feel how you feel and name the emotion – anger, sadness, joy, gratitude, anxiety etc?   Being mindful of how the body feels, physical sensations, as well as what emotions may be present is something that I learned when beginning meditation.  Then, when studying with the National Centre for Eating Disorders I learned that being mindful can be helpful to those who suffer with eating disorders and obesity/overweight.  “Mindful eating” describes a nonjudgmental awareness of physical and emotional sensations associated with eating.   I have an experiment for you.  Next time you are having a meal sit down at a table that you have laid, before you begin eating look at the plate in front of you, notice what is on it.  Don’t be judgemental or critical, just notice what is there.  Then notice how you feel in your body physically, is there any tightness, lightness, physical feelings?  Then notice how you feel – are you anxious, anticipating, sad, stressed from a hard day.  Just notice it all.  Then put some food into your mouth, put your knife and fork down and chew the….