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
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