Kost för bästa psykiska hälsa

[herodes]

Det har ju börjat komma fler och fler studier som undersöker sambandet mellan mikro/makro-nutrienter, kosttillskott, tarmflora och psykisk hälsa. I den här tråden tänkte jag att vi skulle samla studier om vilken kost och vilka kosttillskott man ska äta för maximera sitt psykiska välmående. Inga anekdotiska berättelser, bara studier. Ibland säger studierna emot varandra och ibland skiljer sig metoderna, så diskutera gärna varför en viss studie kan vara bättre än en annan och så vidare. Jag är inte heller någon expert på att veta vad som definierar en bra eller dålig studie, så ni får ha överseende med det.

Jag börjar med Kolos favorittillskott:
Kreatin förbättrar den psykiska hälsan för deprimerade

Pytteliten studie: http://www.ncbi.nlm.nih.gov/pubmed/17988366

Eight unipolar and two bipolar patients with treatment-resistant depression were treated for four weeks with 3-5 g/day of creatine monohydrate in an open add-on design. Outcome measures were the Hamilton Depression Rating Scale, Hamilton Anxiety Scale, and Clinical Global Impression scores, recorded at baseline and at weeks 1, 2, 3 and 4.
RESULTS:

One patient improved considerably after one week and withdrew. Both bipolar patients developed hypomania/mania. For the remaining seven patients, all scale scores significantly improved. Adverse reactions were mild and transitory.
CONCLUSIONS:

This small, preliminary, open study of creatine monohydrate suggests a beneficial effect of creatine augmentation in unipolar depression, but possible precipitation of a manic switch in bipolar depression.

Något större studie: http://www.ncbi.nlm.nih.gov/pubmed/22864465

Fifty-two women with major depressive disorder were enrolled in an 8-week double-blind placebo-controlled clinical trial and randomly assigned to receive escitalopram in addition to either creatine (5 g/day, N=25) or placebo (N=27). Efficacy was primarily assessed by changes in the Hamilton Depression Rating Scale (HAM-D) score.
RESULTS:

In comparison to the placebo augmentation group, patients receiving creatine augmentation showed significantly greater improvements in HAM-D score, as early as week 2 of treatment. This differential improvement favoring creatine was maintained at weeks 4 and 8. There were no differences between treatment groups in the proportion of patients who discontinued treatment prematurely (creatine: N=8, 32.0%; placebo: N=5, 18.5%) or in the overall frequency of all reported adverse events (creatine: 36 events; placebo: 45 events).
CONCLUSIONS:

The current study suggests that creatine augmentation of SSRI treatment may be a promising therapeutic approach that exhibits more rapid and efficacious responses in women with major depressive disorder.

Ökat välmående av att äta mer frukt och grönt:

https://ajph.aphapublications.org/do...PH.2016.303260

Methods. We examined longitudinal food diaries of 12 385 randomly sampled Australian adults over 2007, 2009, and 2013 in the Household, Income, and Labour Dynamics in Australia Survey. We adjusted effects on incident changes in happiness and life satisfaction for people’s changing incomes and personal circumstances.

Results. Increased fruit and vegetable consumption was predictive of increased happiness, life satisfaction, and well-being. They were up to 0.24 life-satisfaction points (for an increase of 8 portions a day), which is equal in size to the psychological gain of moving from unemployment to employment. Improvements occurred within 24 months.

Conclusions. People’s motivation to eat healthy food is weakened by the fact that physical health benefits accrue decades later, but well-being improvements from increased consumption of fruit and vegetables are closer to immediate.

https://journals.plos.org/plosone/ar...l.pone.0171206

Providing young adults with high-quality FV, not texting them reminders to eat more FV and giving them a voucher, resulted in improvements to their psychological well-being over a two-week period. This is the first study to show that providing high-quality FV to young adults can result in short-term improvements in vitality, flourishing, and motivation. Findings provide initial validation of a causal relationship between FV and well-being, suggesting that large-scale intervention studies are warranted.

Omega3 kan minska depression:

http://www.lakartidningen.se/Functio...rticleId=10900

Bo H Jonsson kan ändå visa att sex av åtta studier av behandling av depression med omega-3 har visat bättre effekt än placebo. Han kan även visa enstaka positiva studier vid bipolär sjukdom och perinatal depression.

Fyll gärna på!

[JacobHeitmann]

Växtbaserad kost kan minska inflammations-markörer, markörer som hos vissa kan ge depressions-symptom. https://nutritionfacts.org/video/ant...or-depression/

Intressant att höra hur depression kan ha haft en evolutionär del hos människan för att inte sprida sjukdomar.

[baggard]

Personligen mår jag bättre när jag inte trycker i mig pasta och bröd och socker. Tycker jag blir degig i skallen och även lite sämre humör.

[herodes]

Skralt intresse.

Här har Harvard Health Publishing sammanfattat några studier och skrivit lite om ämnet:

https://www.health.harvard.edu/blog/...d-201511168626

"Studies have shown that when people take probiotics (supplements containing the good bacteria), their anxiety levels, perception of stress, and mental outlook improve, compared with people who did not take probiotics. Other studies have compared “traditional” diets, like the Mediterranean diet and the traditional Japanese diet, to a typical “Western” diet and have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet. Scientists account for this difference because these traditional diets tend to be high in vegetables, fruits, unprocessed grains, and fish and seafood, and to contain only modest amounts of lean meats and dairy. They are also void of processed and refined foods and sugars, which are staples of the “Western” dietary pattern. In addition, many of these unprocessed foods are fermented, and therefore act as natural probiotics. Fermentation uses bacteria and yeast to convert sugar in food to carbon dioxide, alcohol, and lactic acid. It is used to protect food from spoiling and can add a pleasant taste and texture."

[sumialic]

30mg saffran har jag läst ska vara riktigt bra som antidepressant. Jag har dock ätit detta i flera månader och vet inte riktigt om jag känner någon skillnad. Å andra sidan måste man ju nästan vara sinnessjuk eller bo under en sten för att vara lycklig i vår sjuka värld.

[Diomedea exulans]

Ursprungligen postat av herodes

Skralt intresse.

Jag är intresserad! Kan inget om ämnet bara, haha.

Men min mamma har köpt en bok om detta som hon pratar om ibland, får la ta och läsa den.

[herodes]

Ursprungligen postat av sumialic

30mg saffran har jag läst ska vara riktigt bra som antidepressant. Jag har dock ätit detta i flera månader och vet inte riktigt om jag känner någon skillnad. Å andra sidan måste man ju nästan vara sinnessjuk eller bo under en sten för att vara lycklig i vår sjuka värld.

Var har du läst det? Och hur mäter man upp 30mg? Tar ett litet saffransstrå?

[herodes]

L-Tryptophan är (kan vara) lika effektivt som vissa antidepressiva mediciner:

Tryptophan has been found to be as effective as tricyclic antidepressants in a number of trials,181–183 and one study found that the effects of tryptophan and amitriptyline, alone and in combination, were all superior to placebo.184 However, other studies with tricyclic antidepressants have shown inconsistent efficacy for treating depressive symptoms.184–187

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908021/

Tror det är läkemedelsklassat men man får importera från andra EU-länder om det inte är receptbelagt där. Visst är det så?

[sumialic]

Ursprungligen postat av herodes

Var har du läst det? Och hur mäter man upp 30mg? Tar ett litet saffransstrå?

Flera ställen, enkel googling borde ge dig massa info. Orkar tyvärr inte kolla själv nu.

Bakar 14 små bullar på 0.5g saffran och äter 1 bulle om dagen.