Introduction Depression is the process in which one exhibits prolonged low mood as well as several episodes of sadness that interferes with one's daily activities. The main symptom of depression is the existence of a miserable mood and loss of interest in pleasurable activities. Other symptoms include loss of hope, feelings of worthlessness or guilt, and consistent occurrence of death thoughts or suicide attempts. A depressed person can also experience digestive disturbances, excessive sleep in some instances, and feelings of fatigue as well as reduced energy. The symptoms of depression have been linked with diet. When one reduces the quantity of highly processed food and embarks on eating healthy meals that entail vegetables and fruits, they are likely to reduce the symptoms of depression. the Mediterranean feeding style, which they had practiced for three weeks. Mediterranean diet consists of weekly intake of eggs, fish, beans, poultry. In addition, the diet requires that individuals reduce consumption of red meat, moderate amounts of dairy products, and consume fruits, healthy fats, vegetables, and grains daily. Hence, the eating plan consists of olive oil and physical activity (Allison Aubrey, 2019). Therefore, feeding on the Mediterranean diet reported a reduction in the level of stress and anxiety hence a remedy for depression. FEEDING ON PROCESSED FOODS According to PLOS ONE journal, there was a report in the reduction of depression symptoms from a specific group of young adults. This occurred after they had adopted In addition, feeding on high processed foods, beverages, sugary foods, and refined carbohydrates does not reduce the rate of depression. Instead, the depressive condition remains moderate. Besides, poor diet contributes to the occurrences of inflammation. Scientists claim that inflammation is one of the risk factors of depression. Consuming processed food is likely to be associated with inflammation. In addition, consuming food with fewer nutrients results in the insufficiency of essential nutrients that cause inflammation. According to the Dietary patterns and depression risk: A meta-analysis of 2017, a meta-analysis to weigh the link between the risk of depression and dietary patterns found that high intake of whole grains, fish, vegetables, low-fat dairy, olive oil, and antioxidants was related to the decrease in the risk of depression (Li Y, 2017) . In addition, the low consumption of animal food also caused a reduction in the risk of depression. However, when an individual feed on butter, potatoes, high-fat dairy products, processed meat, high intake of red meat, refined grains, and low intake of vegetables and fruits increased the chances of depression. The meta-analysis, therefore, suggested that the wester-style of feeding was likely to cause depression, but the healthy feeding pattern lessened the possibility of depression. antioxidants. These include vitamin E components such as wheat germ, nuts, and seeds. Vitamin C components such as strawberries, oranges, and pepper. Betacarotene components such as pumpkin, carrots, apricots, and peaches. In addition, carbohydrates are associated with the moodboosting chemical of the brain known as serotonin. Consuming healthy carbs with limited sugars are necessary for boosting one's mood and reduce anxiety. The rates of depression are likely to increase in men who smoke since they acquire limited folate. Besides, low-level of vitamin D is likely to cause depression, and thus, people who exhibit the symptoms of depression improve in their depressive signs when vitamin D is administered to them. Therefore, a nutritious meal will help an individual to suppress the symptoms of depression and achieve a healthy lifestyle. DEALING WITH MENTAL ILLNESS On the other hand, diet is not a direct remedy for treating mental illness, even though food is an essential part of our mental health. In addition to diet, one must engage in physical activities, have appropriate psychological care, enough sleep, a balanced lifestyle, and well exposure to nature. Hence, for one to prevent mental disorder, anxiety, and depression, there must be an integrative methodology towards one's lifestyle. In addition, the Fiber present in whole fruits reduces the intake of energy by the blood, and lack of fiber does not reduce anxiety and depression. Our bodies manufacture molecules known as free radicals that damage the cells and cause aging and related problems. The destructive free radicals affect the brain and thus can be reduced by consuming foods rich in References Allison Aubrey, R. C. (2019). Changing Your Diet Can Help Tamp Down Depression, Boost Mood. Eating and Health. Retrieved from https://www.npr.org/sections/thesalt/ 2019/10/09/768665411/changingyour-diet-can-help-tamp-downdepression-boost-mood Li Y, L. M. (2017). Dietary patterns and depression risk: A meta-analysis. Retrieved from https://www.npr.org/sections/thesalt/ 2019/10/09/768665411/changingyour-diet-can-help-tamp-downdepression-boost-mood Lactose Intolerance and Calcium Intake What is Lactose Intolerance? • Lactose intolerance is a digestive disorder caused by the inability to break down or digest sugar lactose found primarily in dairy products. How Common is Lactose Intolerance? • What are the Symptoms? • • • • • • • • • An estimated 30-50 million adults are lactose intolerant in U.S. Prevalence in specific populations: 95% of Asian; 60-80% of African Americans; 80-100% of American Indians; 50-80% of Hispanics; and 20% of Whites (2% of northern European origin) Types of Lactose Intolerance: Primary lactose intolerance o Caused by a gradual reduction of lactase activity. o Individuals who were able to digest lactose previously begin experiencing symptoms of digestive discomfort. Secondary lactose intolerance o Due to gastrointestinal disease causing (partial) atrophy of the small bowel villi such as severe gastroenteritis, celiac disease or inflammatory bowel disease (Crohn’s disease). Congenital lactose intolerance o Relatively rare, with symptoms occurring short after birth. o A lifelong complete absence of enzyme lactase. What is the Role of Calcium in Our Body? most abundant stored ¢ The nutrient in human body ¢ 99% of calcium found in teeth and bone and 1% in serum. ¢ Calcium is necessary for many functions in human health. ¢ Bone formation and maintenance is a lifelong process from birth through elder years. ¢ Adequate calcium intake can reduce the risk of fractures, osteoporosis, and diabetes in some populations. intolerance due to ¢ Lactose lactase deficiency is a common cause of low calcium intake. Calcium Consumption Strategies? • Most people don’t require a completely lactose-free diet. • Don’t eliminate milk and milk products due to the high key nutrients such as calcium, Calcium Intake for Lactose Intolerance vitamins A and D. riboflavin, Patients. • Drink low-fat or fat-free milk in and phosphorus. servings of 1 cup or less. • Consume low-fat or fat-free milk with other food, such as breakfast cereal. • Choose lactose-free milk and milk products, which have an equivalent amount of calcium as regular milk. • Consume calcium-fortified foods such as orange juice with added calcium, soy beverages with added calcium, and some fortified breads and breakfast cereals. • Eat foods that contain vitamin D, such as eggs and certain kinds of fish, such as salmon. • Exposing to the sunlight helps body make vitamin D. References Vandenplas (2015). Asia Pac J Clin Nutr, 24:S9-S13 https://www.nichd.nih.gov/sites/default/files/publications/pubs/documents/NICHD_M M_Lactose_FS_rev.pdf Beto (2015). Clin Nutr Res, 4:1-8 Handout is visually attractive and creative Handout Key points are illuminated and clear . Handout is Handout is organized, but not Handout is organized and visually appealing. rushed and attractive incomplete Key points are listed, Key points are but not clear Key points are illuminated missing or References are References incomplete included, but may not (including peer be cited correctly or References are reviewed include peer reviewed not included sources) are cited sources. References (including peer reviewed sources) are cited and hyperlinked 20-18 17-16 15-14 13-12 . 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