Hi! I’m Dr. Joel Fuhrman, a board
certified family physician and nutritional researcher who specializes
in preventing reverse and disease nutritional and natural methods I’m here
to talk about nutrition for mental health because very very important
because people don’t know what they when they lose their memory when they develop
anxiety when they become depressed they don’t realize a nutrition played a
strong role in that the consumption of sweets especially commercially baked
goods like products made with white flour are linked in a dose-dependent
manner to rate of depression and risk of developing depression that means the
more bagels and croissants and cookies and cakes and bread that you eat the
higher risk of depression likewise the more green vegetables you eat and the
more nuts and seeds you eat you reduce your risk of depression and what also
plays a role in development of depression is vitamin D deficiency and
in the northern climates people are indoors or working indoors are fully
covered with clothing and they can be vitamin D deficient so if you’re not
getting sufficient sunshine to have adequate vitamin D level maintain that
vitamin D level between 30 and 50 that’s the maximum that’s the range for optimal
health and for some of us who are not out to do not out in the Sun or don’t
live in a warm climate taking about 2,000 IU’s of vitamin D is important to
prevent depression it’s also important to have adequate amount of these
beneficial omega-3 fatty acids in the body in your brain commonly called fish
oil DHA and EPA but today’s society we even vegans can get adequate epa and DHA
from from two ways one by eating walnuts flax seeds and chia seeds because we can
convert that ala into the longer chain fats epa and DHA and by taking an algae
oil supplement that gives us epa and DHA even a small amount a recent study was
done following 166 vegans who were not supplementing with epa and DHA and
interestingly about 60% were insufficient and about 20% were
deficient out of this group and we found that those that were insufficient or
deficient did not correlate with the amount of
flaxseeds or walnuts they were consuming meaning the differences were made based
on genetic differences in conversion enzymes so some people do need to take
supplements conservatively especially if they’re on a flexitarian or near vegan
diet not consuming fish because we want people to have that full complement of
dietary excellence so they don’t get depression nutritional excellence gives
us the ability to prevent depression it also gives us the ability to treat
depression nutritionally so people do not become dependent on drugs for
depression because over the years dependency on drugs could lead to the
fact of it leads to them dependency on serotonin uptake inhibitors so they
can’t get off the drugs when everybody kind of come down they get depressed
again we want to as pot as much as possible reduce people’s
dependency on medications by supplying them with optimal attrition before they
get dependent on those drugs let me review what I just told you I said your
diet has to be rich in a variety of plant produce you have to avoid sweets
high glycemic carbohydrates and commercial baked goods which are linked
to depression exercise morning light which helps the melatonin serotonin axis
vitamin D epa and DHA supplementation and a new tutorial diet and zinc and
zinc deficiency is also linked to depression in some studies as well if
you are depressed right now or you have a history of depression and you want to
prevent future episodes then a pain it makes sense to take a little higher dose
of epa’s of DHA and EPA but a higher EPA component then we would generally
consume with a person you know just for prevention we can dramatically help
people from being depressed improve their emotional outlook on life and give
them enthusiasm and optimism and excitement about life and lead a diet
that protects yout future health. Thanks for listening and
wishing you a long and happy life.