Popular overview top searched best diet plan, diet menu, healthy diet program, and Mediterranean Diet Macros, How Stress Affects Your Brain – A Deep Dive.
In a previous video I talk about the Mediterranean diet and how it has been shown in studies to improve depression. In this video I discuss why healthy food helps your brain. It has to do with oxidative stress.
There’s different types of stress. Mental Stress comes from external pressures like deadlines, expectations, demands. You can also be stressed physically from things like infections or surgery. These processes weaken your body’s defenses. But there is another type of stress that occurs at a cellular level, and it’s called oxidative stress.
Oxidative stress occurs when you get free radical formation that causes tissue damage. Think of it as your body’s rusting process. You see this on a macro level when the paint on your car starts to fade over time from exposure to the oxygen in the air.
Well a similar thing happens in your body at a cellular level. We see the effects of oxidation with aging, cancer, heart disease and many other diseases. It’s also been linked to psychiatric illnesses like autism, ADHD, bipolar disorder, depression and schizophrenia. Oxidative stress affects all of the cells in your body, but the brain is particularly sensitive to oxidative stress.
Your body organs are made up a trillions of cells. Inside each cell you have the cell components called organelles. The mitochondria is one of these organelles that generates energy.The mitochondria take nutrients from the food we eat and convert it to energy. This chemical reaction uses oxygen and produces free radicals as a byproduct. Think of it as a manufacturing plant putting out harsh chemicals into the atmosphere.
Inside the mitochondria, these free radicals damage the DNA, and proteins that are inside of the cell. Certain nutrients neutralize the free radicals and these are called antioxidants. So if the food you eat contains enough antioxidants, then the mitochondria factory doesn’t produces as much toxic waste.
Here are some of antioxidants that are extracted from the food.
Vitamin A which you can get from Dairy, eggs, and liver
Vitamin C which comes from most fruits and vegetables, especially berries, oranges, and bell peppers
Vitamin E which you can get from nuts and seeds, and green, leafy vegetables
Beta-carotene: you get this with Brightly colored fruits and vegetables, like carrots, peas, spinach, and mangoes
Lycopene which comes from Pink and red fruits and vegetables, including tomatoes and watermelon
Lutein and selenium. Selenium comes from rice, corn and grains as well as nuts eggs, cheese and legumes
There is debate as to whether or not vitamin supplements really make in impact on changing the course of disease. This may have something to do with bioavailability. The supplement form may not be processed the same by the mitochondria as it is when it comes from food. Also high doses of some supplements like vitamin E and betacatorene are linked to increased risk of tumor growth.
There are external factors that increase free radical production inside the mitochondria. These are things like pollution, UV exposure, and cigarette smoke. Another thing you can do to reduce oxidative stress is reduce your exposure to UV light by wearing clothes that protect your skin and sun block. You should also minimizing your exposure to cigarette smoke. Inflammation is an internal source of free radical production. Your diet choices also effect inflammation. Things like fried foods, high sugar and processed food increase inflammation.
Links from the video
Video on the Depression Diet https://youtu.be/Y1HI1aZ58RY
Handout on How to Eat Your Veggies http://markspsychiatry.com/stress-brain
Smaga I. et al. Oxidative stress as an etiological factor and a potential treatment target of psychiatric disorders. Part 2. Depression, anxiety, schizophrenia and autism. Pharmacol Rep. 2015 Jun; 67(3):569-80. Epub 2015 Jan 5.
Zhang XY, Yao JK.Oxidative stress and therapeutic implications in psychiatric disorders. Prog Neuropsychopharmacol Biol Psychiatry. 2013 Oct 1; 46:197-9. Epub 2013 Mar 21.
Joseph N, Zhang-James Y, Perl A, Faraone SV. Oxidative Stress and ADHD: A Meta-Analysis. J Atten Disord. 2015;19(11):915–924.
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Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.
Mediterranean Diet Macros, How Stress Affects Your Brain – A Deep Dive.
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Today my blood pressure was 109/70 after just 9 days on the heart Healthy Diet. Definitely diet plan, and exercise can be consisted of in this context. So what is a good diet plan if you aren’t worried about weight-loss.
How Stress Affects Your Brain – A Deep Dive, Get most shared high definition online streaming videos relevant with Mediterranean Diet Macros.
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Attempt to combine treats with healthy foods – chocolate, and fruits for example. Well, if it is so, then you are at the ideal place. In nearly all cases, minimal cooking is desirable.
A healthy a person diet plan is a necessary component in the advancement, and development of a person. Whatever the age of a person, without healthy diet plan, one will not live a healthy life. A healthy a person diet plan must for that reason have in the ideal quantities all the food nutrients needed by the immune system for development, advancement, and subsequently healthy living. This short article is for that reason composed to enlighten a person owners on what to do worrying how they should feed their family to achieve a healthy a person breed.
A healthy dieta e atkins will have you eating green vegetables, fruits, and other food products. You must bear in mind that you need to do without all the unhealthy food if you wish to follow a healthy diet strategy.
In your objective for a perfect body, a diet plan is an essential element. It provides likewise the fuel for your body, and what your muscles need to grow, and stay healthy. It ought to never be taken for given since of this. Diets are everywhere, every one appealing different things. Some high carb, some high fat. It is puzzling to enter this world. However there are some things to keep in mind.
You must make sure you’re drinking sufficient water daily. In order to stay healthy, you must stay hydrated,, and 8 glasses of water each day is advised. You likewise must make sure you have actually developed a healthy eating strategy. Your vegetarian diet omega 3 must include all the significant food groups,, and it must be healthy. You should consult with your medical professional worrying your diet plan as you prepare it out. She or he can likewise advise particular supplements that you may need according to your private requirements.
Get your child involved in preparing healthy meals, this will make meal times more fun, and exciting. Serve food from the cooking area, and prevent putting big serving bowls on the table, part control is essential to a vegan diet 30 days.
To go with small amounts, and balance, variety is using these skills to the max. You should not consume the exact same food each, and every single day, even if it is highly healthy food. If you blended things up a little, you may miss out on some crucial nutrients in your diet plan that you might be getting.
There is nothing wrong about applying creams or going to a dermatologist for your skin care but a good, and healthy diet plan plays a huge role in keeping your skin healthy. Consuming healthy foods, and keeping a healthy diet plan such as those that are listed above will provide you a more positive outlook in life. Throw away those unhealthy food you secretly stow away in your bedroom drawer, and live a healthy life. Then it is time for you to preserve a healthy diet plan, and adjust yourself to healthy things that you never tried before, if you want to rid yourself of skin conditions.
The diet strategy consists of 50% carbohydrates, 20% protein, and the rest are fats. Simply follow the 5 a day concept whether you wish to drop weight or not, and live a healthy way of life. Hardly anybody actually drinks sufficient water.
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