Elisabeth Crafts

(Vegetarian) nutrition and depression

2010-03-07T00:15:00.003+02:00

Lifestyle illnesses have an obvious connection with nutritional choices. It's not so far-fetched that also nutrition and depression might have a strong correlation. It's logical to think that improper nutrition can lead to poor brain function, as the brain relies on sufficient nutrition like the rest of the body. There are many reports that people with clinical depression suffer from malnutrition as they can't take proper care of themselves. Nutrient deficiencies themselves could also lead to abnormal brain function. So why don't health care professionals pay more attentions to patients' eating habits?

The neurobiological base of depression is not well known, albeit it has been detected that the metabolism of the neurotransmitter serotonin is closely linked to depressive symptoms. A lower level of serotonin activity has been detected in those who suffer from a major depressive disorder. Thus substances that selectively increase the neurotransmission of serotonin have been ascertained to been effective antidepressants.

Serotonin synthesis of the brain is dependent on tryptophan, a precursor molecule to serotonin, found in plasma. Dr. P. J. Cowen and his crew concluded in their research over 20 years ago that there might be a strong correlation between tryptophan intake and depressive symptoms. Sleeplessness, anxiety or irritability may indicate low tryptophan levels. The recommended daily intake (RDI) of tryptophan is about 240 mg. 100 grams of meat protein contains 1300 mg of tryptophan. Legumes contain about 2 % of protein, but for a vegetarian to satisfy the RDI of tryptophan they should eat about 1 kg of legumes a day. This arouses the question of incidence of depression in those following a special diet. The best sources of tryptophan for a ovo-lacto-vegetarian are TVP and cheese.

Carbohydrates play an indirect, yet important role in brain function. Food rich in carbohydrates triggers the release of insulin in the body, which simultaneously triggers the entry of tryptophan to the brain, which needs sugar to work normally. It is suggested that low glycemic index (GI) foods are more likely to provide a moderate but lasting effect on brain chemistry due to more stable insulin release.

Depression has also been linked with low tyrosine levels. Tyrosine is another amino acid, a precursor to neurotransmitters and hormones, forming catecholamines such as dopamine, noradrenaline and adrenaline. The lack of tyrosine can cause symptoms such as lethargy, fatigue, sleeping too much or feelings of immobility. Tyrosine occurs naturally in high protein foods, which again might be an issue with a poorly constructed vegetarian diet.

There have been numerous studies on the benefits of two omega-3 fatty acids, DHA and EPA in treating and preventing brain related disorders. EPA is conversed to leukotrienes, prostaglandins, and other chemicals required by the brain. Both EPA and DHA influence neuronal signal transduction. The best source of omega-3 fatty acids is fish oil. Flaxseed oil and nuts are the best choice for a vegetarian.

Also many other micronutrient deficiencies have been linked with depression. Low levels of especially B6- vitamin and folate have been detected in depressed subjects, though it's not yet clear whether poor nutrition, as a symptom of depression, causes folate deficiency or primary folate deficiency produces depression and its symptoms. Lower levels of iron, zinc, and selenium tend to be more common among depressed than non-depressed persons. Vegetarians are at risk of vitamin B deficiencies due to the lack of meat in their diets, meat being the highest source of B-group vitamins. Vegetarians also have often lower iron levels than omnivores, as haem iron is absorbed more easily by the intestine than iron obtained from plants.

A plant-based diet has many health-promoting factors, protecting against chronic diseases such as cancer, cardiovascular disease and diabetes, so in no way should vegetarianism be connected to poor nutritional value. Nor should it be seen as a possible cause for bodily disfunction. The above text only shows that vegetarians should pay extra special attention to what they consume (noting this aspect only after my research). It should be believed that sufficient eating habits help in healing and preventing depression. Thus health care professionals should be educated in nutrition intervention, as it could be an inexpensive, safe and easy way to cut the increasing number of statistical cases of depression.

Mold health effects

2009-09-21T10:43:00.006+03:00

I was on sick leave for two days last week. I felt like I was coming down with the flu, but never got proper symptoms. First a cold sore broke on my face and several pimples rose. Then I got random nose bleeds, general discomfort in the body and a headache. My throat was itchy and my nose stuffy. I felt better after resting over the weekend, but feel a little weary again after being at work for three hours. Am I allergic to work? Or more likely, to mold?

I hear this health centre is moldy. The shop I used to work in also had mold, as did another health centre, until it moved to a new building. I don't remember having respiratory sympoms then, but I did suffer from a regular headache. I blamed it on poor air quality. But, half the nurses at my old work place had either arthritis or asthma. I asked around and also here the staff suffers from similar illnesses. Sounds like a big percentage for it to be just a coincidence, as 4-5 % of the Finnish population suffers from asthma and only about 2 % from arthritis.

There are articles on the Internet about the negative health effects of mold, yet none of the nurses I know have been admitted that their diagnose would relate to a moldy environment. According to an article found from the National Institute for Health and Welfare, typical symptoms caused by a damp building include respiratory, skin and eye irritation, coughing and excess mucus production, a runny nose, hoarseness, difficulty in breathing and other general symptoms such as fatique, fever, muscle and joint aches and problems with memory and concentration. These symptom appear when in the building, but usually become milder or vanish when exposure has ended. Other links also mention diarhhea, vomiting, dizziness and liver damage.

After some research, I couldn't find percentages on how many public buildings in Finland suffer from mold, but I found an example from a study done in vocational schools. 42 % of the participating schools suffered from dampness and 22 % from mold. The working environment of healthcare personel has been studied, but I couldn't get my hands on the actual article. But from my experience, several health institutes in Finland (health centres, hospitals) are moldy and many workers have been forced to move to another location.

Scary shit.

Strawberry milkshake

2009-09-16T18:54:00.003+03:00

I guess modifying a ready recipe makes it my own... This is an altered version of a milkshake recipe from the All Bran packet. Excellent for after work or training:

Strawberry milkshake

1 dl milk, 1 dl natural yogurt, 1 dl orange juice, 8 strawberries, 1/2 banana, 20g All Bran flakes

Whiz up and enjoy!

Does anyone else have favorites in milkshakes?

Fitness routines in everyday life

2009-09-14T22:17:00.011+03:00

Going out to anyone who might be reading this blog:

What is your fitness routine in everyday life?

With this I don't mean the regular trip to the gym once a week. I mean the "home-knit" routines you might have. 1o sit-ups before going to bed, 15 mins of yoga every morning, running to the bus stop... I'd be more than interested to hear what exercises you have come up with. And more importantly, does it work for you and do you have the persistency to keep up with the routine?

Since I seem to be having trouble making it to training now that I work further away, I should probably plan a fitness routine that's fun and easy to do in my home surroundings. I have basic knowledge of working out, but I'd like to find inspirational ideas from you.

I did plan a conditioning day for our fencing school, but for some reason I got only one person enrolling and another one giving a maybe so the event had to be cancelled. I have yet to discover why this was. Was it bad timing, the wrong instructor, a useless subject? I personally would have seen the day useful for all of us, as I planned the exercises so that they'd satisfy everyone dispite one's fitness level. This leads me to another question I'd like to hear answers to:

What is your personal reason for carrying out fitness routines?

Is it because of pressure from society, for looking good, personal well-being, or is it just fun?

In my opinion there is a growing gap between two types of people - those who work through esthetic values and those who sadly have no interest in their health. Take the stereotype idea of a blond young girl. She shops in quantities for clothes, wears them once and chucks them away. She eats salads so she won't gain any excess fat. Some girls smoke because it supposedly makes them thinner. Other girls work out like crazy to look their best. A majority seems to go to the tanning salon all year round. Probably anyone reading this can recognize this type from the people they know, the type that needs to look good no matter what. At the same time, obesity, type 2 diabetes, heart diseases, joint problems, bowel cancer, watching TV and the consumption of junk food is increasing.

Where's the interest in health issues gone, taking care of the body with nutritious food and a fun form of sports? Or is it that the values of our society have changed so much that they change how our bodies are treated and infact interest towards health has remained level?

If you think about the working class 100 years ago, I doubt they had time for leasure sports. And the food they got their hands on was maybe simple, but at least made from pure ingredients. Today, many people are in the modern version of the same setting - long days at the work place, leaving no time or energy for sports. The choices for food are nearly infinite, still often the quickest, and unhealthiest option is chosen. Although, a handful of said busy people fall into the category mentioned in the previous paragraph. They still make the time to look good, as looks sell.

I wrote similar thoughts down after reading Mats-Eric Nilsson's book. But today's views on beauty and health still intrigue me.

Where do you fall on the described line?

Biomechanical clock

2009-09-14T21:06:00.008+03:00

In our family one dog is learning patterns of acceptable behavior. The other is very particular on his views on behavior and routines. Waking hours and breakfast time have room for negotiation, but dinner time is set for 8pm. I was sitting here in this pc. 8.30pm, Pepe comes to sit close to me, giving me a meaningful look. 8.35pm I'm apparently still not understanding I'm behind schedule - I get The Look 30 cm from my face:

Gadget boy

2009-09-14T17:46:00.005+03:00

Often boys are into gadgets. In this case, not so much. But sometimes gadgets are the key to a proud mamma.

Onni is our younger dog, a dog that acts younger than his respectable age of a year and four months. Give him a surrounding with more than one stimulus and he becomes totally brainless. Walks outside are at most times a nightmare. Onni seems to think that people, especially children and dogs have to be barked at, just in case. And if you pull hard enough, the leash just might stop existing and you can run back and forth much quicker.

Enter a lemon collar and a pull preventing leash and we have a well-behaving young gentleman. I sort of felt sorry for the guy for dressing him up in such a futuristic, uncomfortable style, but our walk today was the most enjoyable yet. And if mamma is content and wants to give a reward at the end of the walk, also Onni is a happy dog.

There just might be hope for this individual to be a respectable part of society.

Plans

2009-09-14T14:30:00.004+03:00

"Plan out your life on paper but life you life by your heart"
Warren DeMike

After the previous post on this blog, I went through a personal crisis. I needed thorough change. I made mighty plans for the year to come. But you can only plan so far. Usually life has something else planned. And this becomes your new plan to live out.

Last March I and a friend of mine decided to go to Australia to work for a year. I quit my job to work in a hospital to gain work experience in a different field and put lots of money into getting the right papers for the working license. A few weeks ago I got a letter from Queensland Nursing Council saying that I needed to provide some papers that my school didn't have. I talked with my friend, and she knew she'd face the same problems as I. So, Australia as the way we planned it is off. I made all those changes for nothing. Or did I?

I believe in the cliché of everything happening for a reason. I find it relieving, whether it's actually true or not. Also, when you look hard enough, sometimes even to the point of getting a headache, you can find something positive in everything. In this case, there are multiple positive factors.

Careerwise, I found I had the courage to quit a "safe" job and gain experience in something new. I'm actually not that bad in what I do. And by changing scenery, I know what direction I want my career to head. Personally, I gained confidence in myself. I have the ability to make big changes in my life. I would be missed if I went. But thinking how things could be different, I'm quite happy already with that I have.

One of my goals for Australia was to look at my current life from a distance. Seems like I didn't have to go that far for the revelation to come...

"Failure is nature's plan to prepare you for great responsibilities"
Napoleon Hill

Plans may fail, but failure gives room for new plans and opportunities. My not-so-mighty, but all the more meaningful plans for the autumn are:

Redecorating. It's soon been a year since we bought our flat. And the decor is horrid! I plan on making a good old life-style magazine type series on how the renovation is going. Right now the flat is so messy, that it won't be too difficult to stun with the aftershots!

Studies. For three years I've been looking interestedly at the Helsinki Open University virtual course on nutrition. This year I finally enrolled. The web page for the course opens tomorrow. Be prepared for some health education in the future. ;)

Sports. Two varieties fall under this category, HEMA and yoga. I've been neglecting both for awhile, but no time like the present to step up. And I have good reason to do so, one of the biggest HEMA happenings in Europe, Swordfish. I don't know if I'm crazy or just insane, but by the encouragement of a friend of mine I offered to hold cold down yoga after classes at Swordfish. It shouldn't be any harder than what I've done in our school, but of course it's a little nerve wrecking to stand in front of 30 strangers and ask them to pose silly. If I get that many to come. At least my husband and previously mentioned friend have promised to attend.

Christmas. OK, say no more! I will hush up about Xmas for now, as it's hardly autumn yet. But to let you know, I have started preparations. Hand-made pressies and cards take time to produce...

Plans on paper, but definitely thought through with my heart.

Cheerleadershouts for the weekend survived!

2008-12-01T08:23:00.009+02:00

"V" for victory and "G" for "God don't let another weekend like this come very soon!".

We are finally giving away the keys to the old flat today, which means no more teeth gringing while packing random objects that have no special place in our household, but which are seemingly too important to throw away. Unfortunately this means the teeth gringing has partially translocated to our new flat, as the items have to be unpacked as well. On the positive side, it has a more relaxed feeling to it as it is Our Own Home Bought With Our Own Money (=bank's money) we are fixing. And with the effort we are putting to the place, I don't think we'll be moving out any time soon...

Last weekend saw a more collective victory as well. The sword school held a syllabus day, allowing a bunch of students from several branches to train together and many to grade as well, including myself. Grade 1 might not sound like a lot, but one must start from somewhere. And it sounds much better than being a basic level 0 student. :) I'd give a deep analysis on the subject, Ken style, but honestly the day is quite a blur to me. I remember feeling good in the beginning, after a light warm-up second grade candidates had to lead and doing some dagger work, but the sword stuff... Let's just say the diagnostic drill proved there is a lot to work on, but in general I'm getting the feel of what everything swordsmanship just might be. And my first grading gives me the encouragement that I might be good for something after all.

Speaking of being good for something, I have decided to make an early new year's resolution. I don't usually make new year's resolutions, as I see no point in making some mighty plans just because the year changes (says someone who obviously hasn't been able to keep her previous plans and has decided to let go of the tradition altogether!) but this time I thought of a good promise to make. This moving business has revealed how much crafting supplies I have: piles of paper, yarn and cloth. I hereby promise, that I do not buy anymore supplies until I have used up atleast a half of my stash. I also promise, that atleast a part of the crafts I create will go to charity. I already have some ideas, but will reveal them later when I have given the ideas a little polishing. Firstly though, I have to get through that teeth gringing...

Plastic food

2008-11-26T11:01:00.004+02:00

Did you know that an averige person in an industrial country eats 6-7 kilograms of additives per year? That's about 19 grams per day. Considering that additives are the lightest components of a produce, 6 kilograms is a huge amount! Preservatives and mildew inhibitors have their place, sure. But what about components such as mono- and diglycerid emulsifiers, carminic adic, monosodiumglutamate (MSG), dinatriumguanylate, gluconodeltalactone, sodium benzoate, potassium sorbate, maltodextrin, modified potato-, corn- and wheatstarch and several unanalysed aromas (all found in a Swedish crayfish pie, being a part of a 52 ingredient total. By the way, the amount of crayfish in the pie is an astonishing 4 percent.). Do you know what all of the mentioned additives do, to the food or to your body? Can you even pronounce most of the names?! I know I can't.

Mats-Eric Nilsson's book Den hemlige kocken (translated into Finnish as Petos lautasella) is a great read. I have been aware of the downsides of "plastic food" as I call it for years, but receiving in depth information on industrially manufactured goods was quite mind stopping. Most of the ready-to-eat products we buy from the store are made from such poor ingredients, that the products need to be filled with dozens of emulsifiers, artificial aromas and other additives, so they keep their shape and taste like something (usually the same). Breads, being a big part of our every day diet, in their simpled form should only contain flour, salt, water and yeast but store bought bread may have as many as 15 ingredients, if spices are counted as one. The orange juice you buy as fresh might be a year old. I won't even mention the grossities related to sausages... Need I go on?

As cliché as it might sound, you are what you eat. How can you become strong, fit and smart if your basic diet is built from empty calories and year old ingredients? A retorical question, that I feel everyone never-the-less needs a ponder on.

The next book on my reading list is a similar-themed book on cosmetics by Rita Steins: The Truth About Cosmetics. The way this is going, I just might have to become vegan and go au naturel, letting my pimples blossom! Or maybe just find that midway of living well.

(P.S. The picture I chose for this entry is somewhat ironic, as it was the 1950's which saw the birth of so-called TV-dinners and the explosive popularity of ready-to-eat meals.)

It's time

2008-11-12T11:18:00.000+02:00

Personally I find I am living interesting times. We just bought a new flat and are moving in by the end of the month. I have quite recently discovered a noble martial art with a modern twist, historical swordsmanship. I have the honour of watching life growing in the form of a miniature schnauzer. And monthly I seem to get interested in a new topic in the field of crafts, fashion, history, sports, nutrition or health, just to mention a few. There are so many great things happening around me, and I feel I am letting them pass too easily if I don't have them documented somewhere. I feel it is time to do the thing I have thought of for a couple of years now and open a blog, condensing my life into one neat(er) package.

So, with these words I announce this blog opened, for my joy, and hopefully yours too!