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A new meta-analysis of clinical trials has concluded that healthy eating can “significantly” reduce symptoms of depression. Many scientists have noted a strong correlation between poor diet and mental health. The origins of mental health issues are quite complex, however some scientists have suggested that “diet is as important to psychiatry as it is to cardiology, endocrinology, and gastroenterology.”
In order to study the link between improving health and easing mental health symptoms, scientists examined data from over 46,000 people. The conclusions were substantial, “the analysis revealed that every kind of dietary improvement “significantly reduced depressive symptoms.” However, the dietary changes did not affect anxiety.”
Another interesting take-away was that highly-specific or specialized diets may be unnecessary for the average individual, that just making simple changes can have a big impact. “In particular, eating more nutrient-dense meals which are high in fiber and vegetables, while cutting back on fast foods and refined sugars appears to be sufficient for avoiding the potentially negative psychological effects of a ‘junk food’ diet,” said Dr. Joseph Firth.
Another study found another strong factor to reducing symptoms of depression is to incorporate exercise. Research revealed that this impacted women more than men.
Eating healthy can help reduce the risk of obesity, inflammation and fatigue all of which are closely linked to poor mental health.
To learn more: A diet rich in fiber and vegetables can relieve depression – Medical News Today
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[yikes-mailchimp form=”1″]A study from Greece suggests that a midday nap may help not only increase energy levels but can lower blood pressure as well.
Napping can help boost energy levels during a slump but may have other positive health outcomes. A study conducted at the Asklepieion General Hospital in Voula, Greece, reported that midday naps help lower blood pressure.
“Midday sleep appears to lower blood pressure levels at the same magnitude as other lifestyle changes. For example, salt and alcohol reduction can bring blood pressure levels down by 3 to 5 [millimeters of mercury (mmHg)],” reports Dr. Kallistratos.
The study analyzed data from 212 participants with an average blood pressure 129.9 mm Hg. The group was split into half, one group who took mid-day naps and the other who did not. The researchers measured their blood pressure with monitoring devices.
The researchers also took into account other factors that may affect blood pressure such as stress, alcohol consumption, and other lifestyle choices.
“The researchers found that people who took a daytime nap saw a 5.3 mm Hg drop in systolic blood pressure, which, the researchers explain, is about as much as someone could expect when taking blood pressure medication or making certain lifestyle changes to lower blood pressure.”
This study is particularly important in helping reduce the risk of a cardiovascular event. If those with high blood pressure have the luxury of taking a nap, this can help with maintaining lower blood pressure and has no cost.
This is the first time the benefits of midday napping has been researched. The scientists believe this information can be valuable and worth continued study.
“Even though both groups [of participants] were receiving the same number of medications and blood pressure was well controlled, there was still a significant decrease in blood pressure among those who slept during midday.”
To learn more: Napping may be as good as drugs on lowering blood pressure – Medical News Today
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[yikes-mailchimp form=”1″]“What you do makes a difference, and you have to decide what kind of difference you want to make.” – Jane Goodall
The energy and synergy were palpable. Over 160 attendees sharing a moment and a growing movement.
We learned, we shared and we re-fueled. The women leaders pushed us to create, to believe, to plan, to do and to work it.
Thank you to everyone who made this possible, including our attendees, our speakers, our volunteers and our amazing staff!
Each day this week we will post a summary of the keynote speakers presentation. You are in for a real treat!
We want to celebrate, recognize and appreciate the incredible nurses who do so much for our community.
National Nurses Week is celebrated annually, starting with National Nurses Day on May 6th, through Florence Nightingale’s birthday, on May 12th!
Florence Nightingale is the founder of modern nursing and a champion of left a revolutionary mark on sanitation, healthcare, and even statistics.
“It would not be possible to praises nurses too highly.”
– Stephen Ambrose
“Nurses dispense comfort, compassion, and caring without even a prescription.”
– Val Saintsbury
“Nurses—one of the few blessings of being ill.”
– Sara Moss-Wolfe
The American Nurses Association has put together materials to help you promote and celebrate National Nurses Week 2019!
“From large banners that let you scream your nurse pride to individual resources like thank-you cards and certificates, use this free toolkit to celebrate National Nurses Week in your hospital, practice, or organization. Give your nurses the recognition they deserve.”
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[yikes-mailchimp form=”1″]Happy Earth Day from Diabetes Education Services. To celebrate, we are addressing the issue of food packaging and it’s impact on the environment. We plan to address this urgent issue more over the coming year.
Meal kits like Blue Apron and Hello Fresh provide the convenience of fresh, delivered ingredients straight to your doorstep! However, many are concerned with the environmental impact they may have since the contents of the box are often wrapped in plastic.
A study was released that says despite the packaging, the meal kits have a lower carbon footprint than buying the items at a grocery store and preparing them at home.
“The study, published Monday in the scientific journal Resources, Conservation and Recycling, examines the whole life-cycle — from farm to garbage can — of meal kits and their grocery store equivalents, and finds that, on average, grocery store meals produce 33% more greenhouse gas emissions than their equivalents from Blue Apron.”
The decrease in emissions comes from less food waste and a streamlined supply chain. Although there may be unnecessary packaging, the overall footprint is affected by the amount of food waste at the end of the meal.
Since the food kits offer a recipe and all the necessary ingredients, people tend to utilize everything in the box, rather than throwing away old produce.
“According to a U.N. report, if food waste were a country, its production, processing and distribution would be the third largest emitter of greenhouse gases, just behind the U.S. and China.”
A study performed by the USDA In 2010, found that 31% of food produced in the United States is wasted.
Despite the plastic packaging of the meal kits, they may be an excellent option to help aid in portion control and environmental impact.
Happy Earth Day!
To learn more: Meal Kits Have Smaller Carbon Footprint Than Grocery Shopping, Study Says – NPR
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[yikes-mailchimp form=”1″]The idea of a “lifestyle” overhaul can be intimidating. Getting healthier includes so many variables such as healthy
eating, exercise, better sleep and reduced stress. A recent study suggests that developing an exercise routine first results in a preference for healthier foods.
A study published by the International Journal of Obesity, concluded that starting an exercise routine often leads to healthier food choices. Instead of taking something away, you can add a physical activity. The researchers recruited 2500 college students who said they did not diet or exercise for more than 30 minutes a week. They were asked not to change their eating habits.
However, many of the exercise participants changed their eating habits without being told to. The 2000 who stuck with the exercise plan, were more likely to eat more nutritious foods and less “junk” food. The more a participant exercised, the more their diet improved.
“Longer exercise duration was associated with a decrease in preference for foods characteristic of the standard western diet, such as red meat, fried foods and snack foods. Meanwhile, high-intensity exercise was associated with an increase in preference for healthy foods. Overall, Bray says, this means “compliance with the exercise program was associated with a move toward eating healthier overall.”
The diet didn’t delve deeper into why exercise fuels healthy eating, but likely biology and psychology are responsible.
However, scientists believe there is something more “I really do think exercise is altering neural processing in your brain. The stimulation of your brain that occurs with high-intensity exercise is what changes lots of things about your body,” Bray says.
To learn more: Exercising Might Help You Make Healthier Food Choices, Study Says – Time
To get started, see our Exercise Resource Page
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An unhealthy lifestyle can not only lead to chronic illness like obesity and heart disease, but also cause wear and tear on your brain.
Lack of mobility causes inflammation, which leads to a number of serious chronic illnesses including obesity, diabetes and cardiovascular disease.
Researchers are now finding that inactivity can also lead to a faster decline in thinking and memory.
“We found that people in their middle adulthood who had higher levels of inflammatory markers in their blood tended to decline over the next 20 years at a quicker rate, especially on measures of memory,” Walker said.
To protect your brain functions, it is important to maintain a heart healthy diet, exercise and get plenty of sleep.
When someone gets sick, even a small cold, you see symptoms of systemic inflammation. This inflammation can cause lack of motivation, change in appetite and even changes in mood, which are all changes in brain function.
Researchers believe that long-term inflammation could have lasting effects on brain function.
The study conducted measures inflammation as it correlates with brain function over time. Those with the highest rate of inflammation were more likely to lose brain function at the end of two decades (that were measured for the study).
“This could be happening either because chronic inflammation is directly harming neurons, or because it is exacerbating other brain conditions that contribute to Alzheimer’s disease or dementia, Walker said. “
Although there could be a plethora of causes for inflammation, scientists believe the best way to combat this and protect your brain would be to live a healthy lifestyle. This includes having healthy eating habits, incorporating exercise and sleeping the recommended hours per night.
To learn more: How Inactivity and Junk Food Can Harm Your Brain – Health Day
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[yikes-mailchimp form=”1″]According to a study conducted by the Universities of Exeter and Oxford, thinking compassionate thoughts about yourself and others has physical benefits. By taking time for
self-compassion, you can decrease your body’s threat response, lower heart rate and even boost your immune system.
In the past, studies have shown a link between self-care and higher levels of overall health and well being, but scientist didn’t understand why.
“Our study is helping us understand the mechanism of how being kind to yourself when things go wrong could be beneficial in psychological treatments. By switching off our threat response, we boost our immune systems and give ourselves the best chance of healing.”
Mindfully decreasing our threat response, increases relaxation, which is a key factor in allowing the body to regenerate and heal. Our threat response, includes ” increased heart rate and sweating, the release of the stress hormone cortisol and over-activity of the amygdala, an integral part of the brain’s emotional network. And a persistent threat response can impair the immune system.”
The study asked participants to listen to either compassionate audio recordings or critical and competitive recordings. Scientists would then record their vitals and ask them a series of questions.
Those encouraged to practice self-compassion had a lower heart rate and a general feeling of “safety.” While those who listen to negative critical audio statements had an increase in heart rate and a higher sweat response.
Although the study was done with people with no record of mental illness, researchers believe that meeting negative thoughts with compassionate can be highly beneficial to not only mental health but physical health as well.
We invite you to watch our FREE Mindful Diabetes Encounter Webinar designed diabetes professionals
To learn more: Self-Compassion Exercises Show Physical, Psychological Benefits – Psych Central
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