I’ll answer certain questions via video each week – here’s the first installment…

Psychosocial stress impairs health behavior in patients with mental disorders.
Beutel TF, et al. BMC Psychiatry. 2018.

Abstract

BACKGROUND: It has been shown, that in the general population psychosocial stress affects health behaviors. However similar studies of high risk populations are sparse. Therefore, the aim of this cross-sectional study is to analyze the association between common psychosocial stressors and health behavior in a sample of patients with mental disorders.

METHODS: We analyzed data of n = 2326 outpatients from a mental health care department. Severity of psychosocial stress was assessed by the PHQ-stress module of the Patient Health Questionnaire (PHQ). Health behaviors included obesity, uncontrolled eating, smoking and physical inactivity. Multiple binary regression models were conducted for the PHQ-stress score and for each of the ten PHQ-stress items as independent variables.

RESULTS: ‘Financial stress’ and ‘having no one to turn to with problems’ were mainly associated with adverse health behaviors after adjustment for multivariate effects. The most affected health behaviors were uncontrolled eating in both sexes and obesity in women.

CONCLUSION: Our findings indicate specific influences of psychosocial stressors on unhealthy behaviors in a clinical sample. Patients with financial strain and lack of social support might need specific support for improving their health behavior.

— Read on www.ncbi.nlm.nih.gov/m/pubmed/30509234/

Depressive symptoms, perceived stress, and metabolic health: The REGARDS study.
Gowey MA, et al. Int J Obes (Lond). 2018.

Abstract

OBJECTIVE: To describe the relationship between metabolic health parameters and depressive symptoms and perceived stress, and whether the co-occurrence of these two psychological stressors has an additive influence on metabolic dysregulation in adults at different levels of body mass index (BMI) without diabetes.

METHODS: Participants without diabetes (N = 20,312) from the population-based REasons for Geographic And Racial Differences in Stroke (REGARDS) study (recruited between 2003-2007) who had a body mass index (BMI) ≥ 18.5 kg/m2 were included in this cross-sectional analysis. Mean age of sample was 64.4 years, with 36% African American, and 56% women. Depressive symptoms and perceived stress were measured using brief versions of the Center for Epidemiologic Studies Depression (CES-D-4 item) questionnaire and Cohen Perceived Stress Scale (PSS), respectively. Metabolic health parameters included waist circumference, blood pressure (systolic and diastolic), low- and high-density lipoprotein (LDL, HDL) cholesterol, triglycerides, fasting glucose, and high sensitivity C-reactive protein (hs-CRP). Sequentially adjusted general linear regression models (GLM) for each metabolic parameter were used to assess the association between having both elevated depressive symptoms and stress, either of these psychological risk factors, or none with all analyses stratified by BMI category (i.e., normal, overweight, and obesity).

RESULTS: The presence of elevated depressive symptoms and/or perceived stress was generally associated with increased waist circumference, higher CRP, and lower HDL. The combination of depressive symptoms and perceived stress, compared to either alone, was typically associated with poorer metabolic health outcomes. However, sociodemographic and lifestyle factors generally attenuated the associations between psychological factors and metabolic parameters.

CONCLUSIONS: Elevated depressive symptoms in conjunction with high levels of perceived stress were more strongly associated with several parameters of metabolic health than only one of these psychological constructs in a large, diverse cohort of adults. Findings suggest that healthy lifestyle factors may attenuate the association between psychological distress and metabolic health impairment.
— Read on www.ncbi.nlm.nih.gov/m/pubmed/30518827/

Can Some Holiday Foods Make you Happier than Others?
— Read on milwaukeecourieronline.com/index.php/2018/12/01/can-some-holiday-foods-make-you-happier-than-others/

Can Some Holiday Foods Make you Happier than Others?

DECEMBER 1, 2018

Psychonutritionist Shawn Talbott, PhD reveals why just a few days of a bad holiday diet can throw your gut and your mood out of whack

By Dr. Shawn Talbott, PhD

If you’re struggling to stay in the holiday spirit this year, it may have nothing to do with worries about paying your credit card bills or the stress of distant relatives coming to town. “You may be feeling out of sorts because your gut is out of balance,” explains psychonutritionist Shawn Talbott, PhD, who is fascinated by the connection between our moods and diets. “Simply put: Indulging in those sweet and savory holiday treats may be causing your gut to send the wrong mood signals to your brain.”

Dr. Talbott explains that many health professionals now refer to your gut as your second brain because it determines a big piece of your mental wellness. “Your gut creates most of the serotonin, dopamine and other neurotransmitters responsible for your mood,” he says.

What’s an out-of-balance gut look like? “You may feel bloated and have trouble fitting into your favorite little black dress. Or, you may have occasional diarrhea or occasional constipation. Those could be clues that the wrong signals are going to your brain.”

Which holiday foods help keep your gut (and brain) happier?

This is the time of year when you probably give yourself permission to indulge in things you seldom eat. “But when you fill up on deviled eggs, stuffed mushrooms, gingerbread and fudge, you’re not leaving much room for fiber-rich foods. Research shows that after just a few days on low-fiber diet, the beneficial bacteria in your gut may start to die off,” says Dr. Talbott. “Not eating enough fiber may not only lower your happiness quotient. It may also increase your risk of gaining weight over the holidays.”

No one is saying you must swear off gravy or pumpkin pie. “Moderation is essential. There’s a smart way to indulge in all your favorites without upsetting your gut microbiome.”

Dr. Talbott’s suggestions include:

1. Bring on the soluble fiber! “Soluble fiber helps to normalize digestion. It can also act as a prebiotic, which means it feeds the good bacteria in our gut. I like soluble guar fiber, available over the counter as Sunfiber, because it has been shown in more than 120 clinical studies to support digestive health without the uncomfortable side effects. It blends invisibly in water. Use it before a holiday party or meal because soluble fiber also triggers the release of satiation-inducing hormones, so you may not feel as hungry.”

2. Make veggies your first stop at the buffet table. “Fill up on carrots, bell peppers, cherry tomatoes, celery etc. along with fiber-rich dips such as hummus or guacamole. Then help yourself to smaller servings of must-have treats.”

3. Dress up your salads and say yes to fiber-rich soups. “Get creative by adding walnuts, pine nuts and/or dried cranberries to your salad. Great soup choices you might find on a holiday menu include those made with pumpkin or butternut squash.”

4. Choose fiber-rich side dishes. “Many traditional feasts include wild rice, sweet potatoes and asparagus.”

5. Downsize your dessert portions. “Offer to split dessert with a friend or choose bit-sized treats if they’re available.”

6. Feed your gut and brain plant-based amino acids. “Amino acids are used by the body for many physiological functions. One amino acid found in matcha–called theanine–has been shown to promote relaxation without causing drowsiness, reduce nervous tension, and help prevent the negative side-effects of caffeine. It’s a great brain nutrient that’s ideal with helping you deal with holiday stress. L-theanine is available over the counter as Suntheanine.”

The concept of taking care of your gut and brain simultaneously may seem confusing. “Thankfully, we’re going to see more natural nutritional products coming to market to help people nourish their guts and brains. One of the first is Amare Global’s The FundaMentals Pack, which includes a product called MentaBiotics made with Sunfiber and Suntheanine for gut support and improved mental wellness.”

Doc Talbott concludes, “If sugar cookies make you smile, enjoy them! Just make sure you’re consuming them in moderation and that you’re also getting a minimum of 25 to 30 grams of fiber each day. Being mindful of what you eat during the holidays will help you take better care of your gut and help you stay in a better mood throughout the season.”