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Saturday, 31 August 2019 Can a high - sodium diet cause depression in adolescents ? | White Problem #White_Problem.
According to a new study from the University of Alabama at Birmingham, teens who consume foods with high levels of sodium and low levels of potassium are more likely to develop symptoms of depression .
You are what you eat. How many times have you heard this phrase before? It’s simple, it’s punchy, and it’s actually relatively true.
© Shutterstock salty snacks
There is such a thing called the gut-brain axis, which is the way your gut communicates with your brain (and vice versa). The communication network in each organ is comprised of neurons, and in the Enteric Nervous System, which dictates how the gastrointestinal tract feels, there are somewhere between 200 and 600 million neurons. For context, that’s about as many neurons as there are in the spinal cord. In the brain, there are roughly 100 billion neurons. So, for example, does this mean that what you eat could be a factor of depression symptoms?
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This can cause swollen ankles, puffiness, a rise in blood pressure, shortness of breath, and/or fluid How much sodium should I eat as part of a healthy diet ? Most Americans have too much sodium in their Simple rule of thumb: If salt is listed in the first five ingredients, the item is probably too high in
When blood sodium levels rise too high , your brain responds by making you thirsty, prompting you to drink more water so the excess sodium can be excreted in urine. If you eat too little salt, your adrenal glands release more aldosterone, a hormone that prompts your kidneys to retain sodium .
One new study suggests that it does. And for more, be sure to check out these 16 Foods That Boost Your Mood and Fight Depression.
Are diet and depression related?
A recent study published in Physiological Reports revealed that high sodium levels and low potassium levels were associated with increased risk of depression in teens.
“Depression among adolescents in the United States has increased by 30 percent over the last decade, and we wanted to know why and how to decrease this number,” said Sylvie Mrug, Ph.D., chair of the UAB Department of Psychology in a press release with The University of Alabama at Birmingham. “Very little research has been conducted on diet and depression. Our study shows the need to pay attention to what our children are eating.”
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Eating a diet of mostly processed foods or foods that have been excessively cooked, results in low potassium intake. Fad diets also play a contributing factor in potassium deficiency. According to the Eck Institute, "Many people assume that a high sodium /potassium ratio indicates an excessive salt intake.
Teen depression signs and symptoms include a change from the teenager's previous attitude and Depression symptoms can vary in severity, but changes in your teen's emotions and behavior may Depression in children and teens. American Academy of Child and Adolescent Psychiatry. https
The findings from this study help support ongoing research that diet can affect mental health. It’s not preposterous to think that eating high sodium fast food items on a regular basis can negatively impact mood. Let’s go back to the neurons and their relation to the gut-brain axis for a second. Neurotransmitters are what help facilitate the communication between the brain and the gut, and one such neurotransmitter is pivotal in how the brain responds after eating something that causes gastrointestinal distress.
The neurotransmitter is called serotonin, which is the chemical that allows you to feel happy. Some 95 percent of the body’s supply of serotonin resides within the gastrointestinal tract. Maybe it isn’t so hard to believe that regular consumption of highly processed foods, which are often high in sodium, could trigger the depletion of this happy-inducing chemical.
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Canned foods are often high in sodium . Avoiding, limiting, or buying low sodium varieties is likely best to reduce your overall sodium consumption. However, when the kidneys are damaged, too much phosphorus consumption can cause a buildup of phosphorus in the blood, which can pull calcium
What else do we know about the relationship between diet and depression?
Cynthia Sass, RD, CSSD, LA-based performance nutritionist, says that the conclusions of this study parallel what we already know about dietary habits and mental health.
“Sodium is a marker for highly processed foods, and potassium is a marker for produce, so zeroing in on these two provides insights into the bigger picture of one’s nutritional status,” she says.
The study mostly analyzed the sodium and potassium levels of Black adolescents in urban, low-income areas, where fresh produce may not be accessible or affordable. The 84 participants were asked to report how they felt at the beginning of the study and at the end, a year and a half later. A urine sample was also collected to measure sodium and potassium levels.
What does this particular study inform us about diet and depression?
The results? A diet that’s high in sodium and low in potassium best predicted an increase in adolescent depression.
“It also supports other research,” says Sass. “One study a few years back found that in young people, a higher intake of veggies and fruits predicted greater well-being, including happiness, life satisfaction, even curiosity, and creativity. Researchers refer to this as flourishing.”
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This particular study explored two factors in participants: the effects the body has on limiting exposure to chemicals in processed foods, as well as increasing exposure to healthful nutrients. It was found that certain chemicals in processed foods may spur inflammation and stress the immune system.
Conversely, increasing amounts of nutrient-rich foods such as fresh fruits and vegetables feed beneficial gut bacteria, which is linked to better mood and immunity as well as reduced inflammation.
“In my opinion, hitting the daily target for produce and reducing or eliminating processed foods is the most important and most powerful change you can make in your diet,” says Sass. “This duo triggers a domino effect that influences mental and physical health in numerous ways and has the power to dramatically improve the quality of life.”
In short, you are what you eat and what you eat is likely affecting how you feel.
Gallery: 18 saltiest restaurant meals on the planet
18 Saltiest Restaurant Meals On the Planet
Even if you are counting calories, cutting back on sugar, and diligently tracking your fat intake, there’s one item on the nutrition panel that you might be ignoring: sodium. Turns out, the typical American adult eats enough salt a day to cause heart damage, according to a study published in the Journal of the American College of Cardiology.
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Researchers found that half of the participants consumed at least 3,730 milligrams of sodium a day—much more than the FDA-recommended max of 2,300 milligrams. Those who ate that much sodium were twice as likely as those who consumed the least sodium to have signs of muscle strain in the heart and have an enlarged left chamber of the heart, which controls pumping oxygen-rich blood into the body.
Although 3,700 milligrams seems like a lot, it’s an easy number to achieve if you’re dining out and not paying attention to the nutrition information. That’s why we compiled a list of dishes from popular restaurant chains that each have nearly—and in most cases more than—4,000 milligrams of sodium, nearly twice your recommended daily amount.
”Salt is the deadliest ingredient in the food supply, and one of the biggest problems with chain-restaurant food,” the Center for Science in the Public Interest (CSPI) co-founder and senior scientist Michael F. Jacobson explains. “But most chains aren’t making much progress in reducing sodium.”
Ranked from bad to worst, find out which of your favorite meals are total sodium bombs. And while you’re watching your sodium intake, be sure to avoid The #1 Worst Menu Option at 76 Popular Restaurants.
18. Carrabba’s Fettuccine Weesie With Whole Grain Spaghetti
Nutrition: 1,520 calories, 99 g fat (61 g saturated fat), 3,710 mg sodium, 101 g carbs (18 g fiber, 6 g sugar), 58 g protein
Don’t let the “whole grain” pasta fool; at 1,520 calories and more than 3,700 milligrams of sodium, this pasta dish from Carrabba’s is anything but healthy. To stay safe, you should probably pick something else on the menu.
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17. P.F. Chang’s Hot and Sour Soup Bowl
Nutrition: 470 calories, 12 g fat (2.5 g saturated fat), 3,800 mg sodium, 63 g carbs (3 g fiber, 8 g sugar), 26 g protein
It’s no secret that soups tend to be heavy on the sodium, and a bowl of the Hot and Sour Soup from P.F. Chang’s is no exception. Usually, if you order a bowl of soup, that’s not the only thing you’re eating, especially at P.F. Chang’s, where it’s easy to order a few dishes to share.
16. On the Border Three Sauce Fajita Burrito
Nutrition: 920 calories, 40 g fat (20 g saturated fat), 4,070 mg sodium, 71 g carbs (4 g fiber, 10 g sugar), 64 g protein
With such a large tortilla and a selection of salty sauces, it’s no wonder this burrito has nearly a whopping 4,100 milligrams of sodium. And that’s just for the burrito itself; the number goes up an additional 1,000 milligrams if you add beans and rice on the side.
15. Yard House Boneless Buffalo Wings
Nutrition: 930 calories, 57 g fat (9 g saturated fat), 4,100 mg sodium, 49 g carbs (4 g fiber, 6 g sugar), 48 g protein
Boneless chicken wings usually mean more meat than the bone-in versions, meaning there’s more room to pack in the sodium with a fried coating and thick and creamy sauce. The biggest sodium bomb at Yard House is a plate of Boneless Buffalo Wings, which have more than 4,100 milligrams of salt.
14. Quiznos Classic Italian 12-inch Sandwich
Nutrition: 1,400 calories, 77 g fat (25 g saturated fat, 1 g trans fat), 4,140 mg sodium, 116 g carbs (6 g fiber, 16 g sugar), 62 g protein
This Italian sandwich is like a combo of the saltiest (and fattiest) deli meats available: capicola, salami, ham, and pepperoni. Add to that some olives and a vinaigrette dressing, and you’ve got yourself over 4,000 grams of belly-busting sodium.
13. On The Border Firecracker Stuffed Jalapenos with Queso
Nutrition: 920 calories, 61 g fat (34 g saturated fat), 4,160 mg sodium, 49 g carbs (14 g fiber, 11 sugar), 43 g protein
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These jalapeno poppers should be called “firecracker” because of how much they’ll make your waist explode. In addition to packing more than 150 percent of your day’s worth of saturated fat, these stuffed jalapenos have more sodium than 22 packets of salt.
12. Red Robin Clucks & Fries Buffalo Style
Nutrition: 1,630 calories, 113 g fat (27 g saturated fat, 1 g trans fat), 4,180 mg sodium, 105 g carbs (11 g fiber, 4 g sugar), 49 g protein
Chicken fingers and french fries is already a fattening combo, so it’s no surprise this entree from Red Robin clocks in at more than 100 grams of fat (!!!) and about as many calories as you should have in a day. But it’s a sodium bomb too with 4,180 grams—that’s more than 20 salt packets from McDonald’s.
These jalapeno poppers should be called “firecracker” because of how much they’ll make your waist explode. In addition to packing more than 150 percent of your day’s worth of saturated fat, these stuffed jalapenos have more sodium than 22 packets of salt.
11. Cheesecake Factory Burrito Grande
Nutrition: 1,870 calories, 98 g fat (43 g saturated fat; 2.5 trans fat), 4,210 mg sodium, 159 g carbs (24 g fiber, 22 sugar), 94 g protein
The Cheesecake Factory is known for its larger portions, and this burrito, while an entree, can easily be shared. Still, more than 4,200 milligrams of sodium is a lot, as is 159 grams of carbs.
10. Red Lobster Dragon Shrimp
Nutrition: 890 calories, 30 g fat (3 g saturated fat), 4,230 mg sodium, 123 g carbs (8 g fiber, 32 g sugar), 33 g protein
Don’t be fooled by thinking this shrimp dish “isn’t so bad” compared to others on this list. It’s overall lower in calories (although still high!), but with a whopping 4,230 milligrams of sodium, you still want to be careful if you’re thinking of ordering this during your next trip to Red Lobster.
9. Friendly’s Loaded Waffle Fries
Nutrition: 1,300-1,500 calories, 100 g fat (30 g saturated fat), 4,410 mg sodium, 90 g carbs (10 g fiber, 0 sugar), 20 g protein
As if fries weren’t salty enough, Friendly’s douses theirs with cheddar cheese, bacon, and sour cream. This is one menu item that’s not very friendly for your waistline (or blood pressure).
8. Applebee’s Brew Pub Pretzels & Beer Cheese Dip
Nutrition: 1,200 calories, 48 g fat (15 g saturated fat), 4,470 mg sodium, 154 g carbs (7 g fiber, 19 g sugar), 38 g protein
Pretzels might seem like a harmless appetizer option at first glance, but it should really come as no surprise that they’re carrying a lot of salt. You’ll be downing more than 4,500 milligrams of sodium before your main course arrives.
7. Romano’s Macaroni Grill Classic Italian Bake
Nutrition: 1,550 calories, 117 g fat (42 g saturated fat, 0.5 g trans fat), 4,620 mg sodium, 42 g carbs (8 g fiber, 18 g sugar), 78 g protein
With so much salty sausage, cheese, and sauce in this recipe, it’s no wonder it’s twice your daily intake of saturated fat and more than 4,620 milligrams of sodium. Swap it out for the grilled steak and potatoes to save over 3,000 milligrams of sodium and 1,000 calories.
RELATED: The easy way to make healthier comfort foods.
6. Pei Wei Asian Diner Chicken Pad Thai
Nutrition: 1,470 calories, 42 g fat (7 g saturated fat), 4,730 mg sodium, 167 g carbs (14 g fiber, 52 g sugar), 84 g protein
Even though this chicken dish has some veggies thrown in, that doesn’t mean it’s healthy. After this chicken is tossed in a salty sauce, it’s served on top of a bed of noodles, making it a shocking 1,470 calories and more than 4,700 milligrams of sodium.
5. Chili's Crispy Buffalo Bleu Crispers
Nutrition: 1,920 calories, 127 g fat (23 g saturated fat), 4,750 mg sodium, 136 g carbs (13 g fiber, 16 g sugar), 60 g protein
The word “crispy” should already be a red flag because it’s just code for deep fried. This chicken is served with French fries and slathered in bleu cheese, adding more calories and sodium to this meal that is already doing no favors for your health.
4. Maggiano’s Gnocchi & Italian Sausage
Nutrition: 1,540 calories, 90 g fat (41 g saturated fat, 1.5 g trans fat), 5,180 mg sodium, 101 g carbs (9 g fiber, 6 g sugar), 66 g protein
You already know pasta is carb-heavy, which is why the slightly more than 100 grams of carbs for this gnocchi shouldn’t be a huge shock. But the added salty Italian sausage brings this dish over 5,000 milligrams of sodium—that’s more than two day’s worth.
3. Applebee’s Neighborhood Nachos
Nutrition: 1,970 calories, 126 g fat (56 g saturated fat, 2.5 g trans fat), 5,250 mg sodium, 124 g carbs (12 g fiber, 14 g sugar), 86 g protein
If you order Applebee’s Neighborhood Nachos as an app, you’re ingesting over 5,000 milligrams of sodium before your entree even arrives. Yikes. Not watching your sodium count is one of the 20 Surprising Reasons Why You’re Gaining Weight.
2. Uno Pizzeria & Grill's Whole Hog Burger
Nutrition: 3,510 calories, 252 g fat (82.5 g saturated fat, 0 g trans fat), 8,690 mg sodium, 146 g carbs 13 g fiber, 18 g sugar), 157 g protein
This burger is so alarming high in calories, fat, and sodium, as it is served with both onion rings and fries. But even if you ditch the sides, the burger itself comes in at 6,510 milligrams of sodium. That’s just a whole lot of everything from one burger!
1. Buffalo Wild Wings Large Blazin' Boneless Wings
Nutrition: 2,180 calories, 125 g fat (43.5 g saturated fat), 9,490 mg sodium, 175 g carbs (17 g fiber, 2 g sugar), 107 g protein
Just know that a large order of wings and sauce can cost you nearly 10,000 milligrams of sodium. Even if you’re sharing this order (which we hope you are), it’s best to have plenty of water and celery on hand. And in case you’re wondering what else you should avoid, we rounded up the 100 unhealthiest foods on the planet, too.
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