Week 4 nutrition and mental health Flashcards
What are the 8 nutrients that are linked with improved mental health
-Tyrosine/tryptophan
-Omega 3 FA
-calcium
-soluble fiber
-oleic acid
-Vit C
-Complex carbs
-Folate/folic acid (Vit B)
Tyrosine and tryptophan,
Omega-3, a healthy plan.
Calcium, fiber, vitamin C,
Complex carbs, just you see.
Oleic acid, folate too,
Nutrients for me and you.
What food is tyrosine or tryptophan found in
poultry, dairy, popcorn, nuts, seeds, soy
how does tyrosine or tryptophan improve mental health
triggers the production of brain neurotransmitters
how does omega 3 improve mental health
makes brain cells more permeable making it easier for neurotransmitters to cross the cell
how can calcium improve mental health
adequate levels prevent mood swings
how does soluble fiber improve mental health
stabilizes blood glucose levels and prevents crashing
how does oleic acid improve mental health
increases the availability of serotonin to brain neurons and helps neurons bind together better
how does vitamin c improve mental health
helps repair brain cells because it is an antioxidant
how does folate/vit B help improve mental health
is a component of SAM which is a major component of neurotransmitters
what does MIND diet stand for
Mediterranean + DASH
D-Dietary
A-Approach
to
S-Stop
H-Hypertension
what is the purpose of the mind diet
a diet to support brain health because it involves a lot of foods that are high in antioxidants and anti inflammatories that protect the brain
what are the two types of physical activity that have a major impact on mental health
Yoga and weight training stand out for improving your mental health
what is neuroplasticity
the brain’s ability to form new neural connections and pathways which allows the brain to learn grow and recover from injuries
what are telomeres and how do they affect aging
they are protective caps at the end of chromosomes that help prevent DNA damage and with each cell division they get shorter; shorter telomeres have been linked to aging
