The Everyday Foods Linked To Good Mental Health

The foods can offset the impact of major life events, like divorce and unemployment.

The foods can offset the impact of major life events, like divorce and unemployment.

Eating more fruits and vegetables is linked to a lower risk of depression, research concludes.

An extra four portions of fruit and vegetables per day can offset the impact of major life events, like divorce and unemployment.

The boost from more fruit and vegetables could counteract half the pain of getting divorced or one-quarter that of being unemployed.

The effect on mental well-being of eating 8 portions per day compared with none is even more dramatic.

These benefits come on top of the well-known protective effect against cancer and heart disease.

The conclusions come from an Australian survey of 7,108 people carried out every year since 2001.

All were asked about their diet and lifestyle.

The results showed that the more fruit and vegetables people ate, the less likely they were to be diagnosed with mental health problems later on.

Dr Redzo Mujcic, the study’s first author, said:

“If people eat around seven or eight portions of fruit and vegetables a day the boost in mental wellbeing is as strong as divorce pushing people the other way, to a depressed state.

We found being made unemployed had a very bad and significant effect on people’s mental health, greatly increasing the risk of depression and anxiety.

But eating seven or eight portions of fruit and vegetables a day can reduce that by half.

And the effect is a lot quicker than the physical improvements you see from a healthy diet.

The mental gains occur within 24 months, whereas physical gains don’t occur until you are in your 60s.”

One possible mechanism by which fruit and vegetables affect happiness is through antioxidants.

There is a suggested connection between antioxidants and optimism.

Dr Mujcic said:

“If people increase their daily intake of fruit and vegetables from zero to eight they are 3.2 percentage points less likely to suffer depression or anxiety in the next two years.

That might not sound much in absolute terms, but the effect is comparable to parts of major life events, like being made unemployed or divorced.

We tested for reverse-causality—ie whether it might be that depression or anxiety leads to people eating less fruit and vegetables—but we found no strong statistical evidence of this.”

The study was published in the journal Social Science & Medicine (Mujcic & Oswald, 2019).

The Brain-Boosting Superfood That Reduces Stress (M)

They are full of antioxidants, omega-3 fatty acids, polyphenols and many other micronutrients that improve brain and gut health.

They are full of antioxidants, omega-3 fatty acids, polyphenols and many other micronutrients that improve brain and gut health.


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The Great Disconnect: How Humans Are Losing Touch With Nature (M)

All around the world people are becoming more disconnected from nature — despite its enormous psychological benefits.

All around the world people are becoming more disconnected from nature -- despite its enormous psychological benefits.


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The Most Depressed College Majors

These college majors have a higher risk of serious mental illness, including depression, schizophrenia and bipolar disorder.

These college majors have a higher risk of serious mental illness, including depression, schizophrenia and bipolar disorder.

People studying artistic subjects like painting, music or drama are 90 percent more likely to be hospitalised for schizophrenia later in life, research reveals.

The epidemiological study adds weight to the argument that creativity is linked to madness.

Among almost 4.5 million Swedish people, those studying creative subjects were also 62 percent more likely to be hospitalised for bipolar disorder.

Similarly, they were 39 percent more likely to be hospitalised for depression.

Hospitalisations were most likely to occur when the person reached their 30s.

Those in the visual arts — like painters, designers, photographers and so on — had the strongest link to mental illness.

The authors write:

“…the association with mental illness was strongest for core creative subjects, especially for visual arts.

It is notable that, in the visual arts, most if not all practitioners are engaged in the creative process, whereas performing arts place more emphasis on interpretation.

Hence, the core creative subjects, particularly visual arts, may capture the concept of creativity most closely, supporting the idea that mental disorder is associated with creativity per se.”

The study was published in the The British Journal of Psychiatry (MacCabe et al., 2018).

The Most Common Myth About Psychosis And Violence (M)

The media regularly contributes to this myth about how delusions and hallucinations affect behaviour.

The media regularly contributes to this myth about how delusions and hallucinations affect behaviour.


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Types Of Delusions: 13 Mind-Blowing Mental Syndromes

Types of delusions include Cotard’s syndrome, erotomania delusion, Capgras syndrome and Alice-in-Wonderland syndrome.

Types of delusions include Cotard’s syndrome, erotomania delusion, Capgras syndrome and Alice-in-Wonderland syndrome.

Types of delusions come in all shapes and sizes; from transient episodes to full-blown and incurable mental illnesses.

Delusions frequently accompany mental health conditions such as schizophrenia, psychosis, dementia, bipolar disorder and even depression.

But all the types have one thing in common: being detached from reality.

Delusions do not listen to reason and they do not bow to facts.

Here are thirteen of the strangest types of delusional beliefs…

1. Alice-in-Wonderland syndrome

Named after the novel by Lewis Carroll, this types of delusion affects perceptions of both space and time.

The sufferer may see some objects as smaller than they really are and others as bigger than they really are.

They may also find it difficult to judge time.

A relatively common delusion, not necessarily associated with mental illness, people sometimes report experiencing this as children or even just before falling asleep.

Often, though, the delusion is caused by migraines, which Lewis Carroll suffered from and may have used as inspiration for the story.

2. Cotard’s syndrome

Also known as ‘Walking Corpse Syndrome’, Cotard’s syndrome or Cotard’s delusion is when the sufferer believes he or she is dead, does not exist or has lost their internal organs.

Typically, those suffering from this type of delusion will deny they exist; naturally, this means they find it very difficult to make sense of reality.

People with Cotard’s syndrome become very withdrawn from others and tend not to look after themselves properly.

The delusion is often found amongst people suffering from schizophrenia.

3. Capgras syndrome

Capgras syndrome or delusion is thought to be neurologically similar to Cotard’s.

This type of delusion is the belief that a person who is close to the sufferer has been replaced by an imposter who appears identical, but isn’t the same person.

The delusion is named after French physician Joseph Capgras who first described it.

Capgras is often associated with schizophrenia but the delusion may also result from brain damage and dementia.

4. Folie à deux delusion

Winner of my special award for most attractively named delusion, Folie à deux literally means ‘madness shared by two’.

So much better than the technical name of ‘shared psychotic disorder’.

It’s when two (or more) people who (usually) live in close proximity come to share the same delusion(s).

5. Thought insertion delusions

Thought insertion is the delusion that the sufferer’s thoughts are not their own.

The person will sometimes think they are coming from another specific person and sometimes they won’t know where they are coming from.

The delusion of thought insertion is often a symptom of schizophrenia.

6. Paris syndrome

Paris syndrome is a transient experience that affects tourists to Paris who find that the City of Light does not live up to their expectations.

They may experience hallucinations, delusions of persecution, anxiety and other somatic symptoms.

Paris syndrome may sound like a joke, but around twenty Japanese tourists a year are thought to be hospitalised with it.

Some think it is brought on by culture shock, as the Japanese have a particularly idealised view of Paris.

The usual treatment for Paris syndrome is to go home.

7. Jerusalem syndrome

Paris does not have the monopoly on causing visitors to be struck down by mental illness.

Some visitors to Jerusalem can become obsessed with the city after arriving.

Those experiencing the syndrome may suffer from anxiety, start wearing a toga, begin singing hymns or shouting out verses from the Bible.

Some even begin giving poorly practised sermons in public.

Estimates place the number of people who require hospital admission from this type of delusion at around 40 per year.

As for Paris syndrome, the normal treatment is to go home.

8. Othello syndrome

This type of delusion is the belief that the sufferer’s partner is cheating on them, despite there being no evidence whatsoever.

It’s much more than just common-or-garden jealousy, though, with sufferers experiencing strong obsessive thoughts.

They may continuously check up on their partner, stalk them, interrogate them about where they’ve been and, in extreme cases, it can lead to violence.

9. Ekbom’s syndrome

Ekbom’s syndrome is the stuff of nightmares.

In this particularly nasty form of hypochondria, the sufferer thinks their body has been infested by parasites.

It is not uncommon for sufferers to contact pest control specialists or dermatologists rather than psychologists or psychiatrists.

It is named after Swedish neurologist Karl Axel Ekbom, who wrote about it in the 1930s.

10. Clinical lycanthropy delusions

Clinical lycanthropy is the belief that the person has, or is in the process of, turning into an animal.

And it’s not just wolves that people believe they are turning into: published cases of clinical lycanthropy include people believing they were turning into frogs, cats, horses, birds, hyenas and even bees.

The condition is very rare.

11. Reduplicative paramnesia delusions

This condition is usually caused by brain damage and results in the person believing a place or location has been duplicated and/or moved somewhere else.

Soldiers with head injuries have been reported to believe that the hospital in which they are recuperating is actually in their home town, when in fact it is nowhere near.

It shares some features with Cotard’s syndrome and Capgras syndrome in that people, places or things have been replaced or are somehow transformed.

12. Subjective doubles syndrome

This is where someone genuinely believes that they have a doppelgänger who looks like them, but has a different personality and a different life.

Sometimes the doppelgänger can be a stranger, sometimes it can be a family member.

In some cases sufferers can become enraged by someone they perceive has having stolen their appearance, and this can lead to psychological or physical attacks.

The syndrome is most commonly seen in people with bipolar disorder or schizophrenia, although it is very rare.

13. Erotomania delusions

Not quite as exciting as it sounds, erotomania, also known as de Clérambault’s Syndrome, is named after a French physician.

Erotomania is a delusion in which the sufferer is convinced that another person is in love with them.

Typically, the object of an erotomania delusion is unobtainable because they are married, disinterested or in some cases almost unknown to the sufferer or even dead.

Erotomania occurs more in women, who may believe they have several ‘secret admirers’ who send them coded messages which are so subtle as to be obviously random — such as, crossing their legs a certain way.

Erotomania is sometimes caused by or accompanies another serious mental health problems, such as schizophrenia or bipolar disorder.

Why these types of delusions persist

Many of these mental delusions seem so far fetched that it can be difficult to understand how people can continue to believe them — especially when they are repeatedly assured of the ‘truth’.

One reason people find it difficult to break free of mental delusions or hallucinations is down to faulty ‘reality testing’, one psychologist argues (Gerrans, 2014).

This is caused by a fault in part of the brain that normally checks strange ideas against reality.

Professor Philip Gerrans, the study’s author, explains:

“Normally this ‘reality testing’ in the brain monitors a ‘story telling’ system which generates a narrative of people’s experience.

A simple example of normal reality testing is the person who gets a headache, immediately thinks they might have a brain tumor, then dismisses that thought and moves on.

Their story episode ‘I might have brain cancer’ gets tested and quickly rejected.

In someone who has problems with reality testing, that story might persist and may even be elaborated and translated into action.

Such people can experience immense mental health difficulties, even to the point of becoming a threat to themselves or to others.”

Professor Gerrans describes one man who had a serious head injury and developed Capgras syndrome:

“His family looked familiar but didn’t feel familiar, and the story in his head made sense of that feeling.

It didn’t matter how much people tried to point out that his family was the same, in his mind they had been completely replaced by impostors.”

A familiar point at which we often reject a delusion is when experiencing déjà vu, said Professor Gerrans:

“People also experience feelings of familiarity and unfamiliarity in déjà vu — a sense that a new place is strangely familiar, and the reverse, jamais vu — a sense of extreme unfamiliarity evoked by a familiar place.

However, such feelings do not lead to delusion in people whose reality testing is intact.”

Understanding the reality testing system in the brain could help to treat people experiencing delusions and hallucinations:

“Trying to treat someone experiencing these delusions by telling them the truth is not necessarily going to help, so new strategies need to be developed to assist them.

Ultimately, that’s the aim of this work — to help explain the nature of reality testing in order to help people find a way of working through or around their delusions so that the delusions no longer adversely affect their lives.”

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Sleep Is At The Heart Of Almost All Mental Health Issues (M)

Whether it is anxiety, schizophrenia, Tourette’s or depression, all have circadian rhythm disruption in common.

Whether it is anxiety, schizophrenia, Tourette's or depression, all have circadian rhythm disruption in common.


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Vaping Is Linked To Brain Fog And Memory Loss

Vaping is linked to brain fog and memory loss by research involving almost 1 million people.

Vaping is linked to brain fog and memory loss by research involving almost 1 million people.

Vaping is linked to brain fog: problems with memory, concentration and making decisions, research finds.

While e-cigarettes have been touted as ‘healthier than real cigarettes’, they can produce a brain fog as well as a literal one.

Vapers are at three or four times the risk of experiencing a brain fog than those who have never used them, the study revealed.

Dr Dongmei Li, study co-author, said:

“Our studies add to growing evidence that vaping should not be considered a safe alternative to tobacco smoking.”

Brain fog and memory loss

The results come from two major national surveys including almost one million people.

The surveys asked people about their vaping habits and any problems with attention, memory and concentration.

Both studies found that more vaping was linked to greater problems with mental function.

Smoking regular cigarettes plus vaping together was linked to the greatest problems.

The study also found that vaping is more strongly linked to brain fog if started before age 14.

More than one-quarter of high school students used e-cigarettes in 2019.

The number of young people vaping is of particular concern, Dr Li said:

“With the recent rise in teen vaping, this is very concerning and suggests that we need to intervene even earlier.

Prevention programs that start in middle or high school might actually be too late.”

Adolescence is a critical period for brain development, the study’s authors write:

“During adolescence, the brain is still developing and vulnerable to neurotoxicants like nicotine.

Previous studies on cognitive effects of nicotine have found that early exposure to nicotine could impact the brain development in youth and lead to cognitive deficits in later life.”

Although e-cigarettes deliver fewer dangerous compounds, they provide as much or more nicotine.

The study’s authors write:

“During the past few years, e-cigarette use has increased substantially and e-cigarettes have become the most widely used tobacco product among youth.

In 2019, about 27.5% of high school students and 10.5% of middle school students reported use of e-cigarettes in the US, which suggests that around 4.1 million high school students and 1.2 million middle school students have used e-cigarettes in 2019.”

The researchers plan to track people over time to test if vaping leads to brain fog and memory loss or the other way around.

The design of these studies does not make it clear.

The studies were published in the journals Tobacco Induced Diseases and PLOSONE (Xie et al., 2020; Xie et al., 2020).

The Best Diet For Good Mental Health

The ten best foods to feel more positive about life and have a lower risk of depression.

The ten best foods to feel more positive about life and have a lower risk of depression.

Eating more raw fruits and vegetables is linked to better mental health, research finds.

Those who eat more raw fruit and vegetables tend to feel more positive about life and have a lower risk of depression.

The maximum benefit to mental health came from just over 6 servings of raw fruits and vegetables per day, the study found.

Cooked and canned vegetables do not provide the same boost to mental health.

Apples and raw bananas were particularly effective for mental health.

Other studies have shown that the Mediterranean diet is good for mental health.

One study has found that the Mediterranean diet could reduce the risk of depression by up to one third.

Here are ten typical ingredients of the Mediterranean diet:

  • Green leafy vegetables,
  • other vegetables,
  • nuts,
  • berries,
  • beans,
  • whole grains,
  • fish,
  • poultry,
  • olive oil,
  • and wine.

Switching to a healthy diet including fruits, vegetables, fish and olive oil could reduce depression symptoms in just three weeks, one study has found.

Even relatively small changes to diet have been shown to have a positive effect on mental health.

For the current study, though, over 400 people in the US and New Zealand were surveyed about what they ate and their mental health.

The results suggest that the ten best foods for mental health are:

  1. carrots,
  2. bananas,
  3. apples,
  4. dark leafy greens such as spinach,
  5. grapefruit,
  6. lettuce,
  7. citrus fruits,
  8. fresh berries,
  9. cucumber,
  10. and kiwifruit.

Dr Connor, study co-author, explained:

“Controlling for the covariates, raw fruit and vegetable consumption predicted lower levels of mental illness symptomology, such as depression, and improved levels of psychological wellbeing including positive mood, life satisfaction and flourishing.

These mental health benefits were significantly reduced for cooked, canned, and processed fruits and vegetables.

This research is increasingly vital as lifestyle approaches such as dietary change may provide an accessible, safe, and adjuvant approach to improving mental health.”

Best diet changes with age

There is some evidence that the best diet for mental health changes with age.

The mood of young people — aged between 18 and 30 — benefits from neurotransmitter precursors provided by foods like meat.

However, mature adults are in a better mood if they eat foods that boost their antioxidant levels, such as fruit.

Foods to avoid

Whatever age you are, though, one food to avoid for good mental health is sugar.

Research finds that a high sugar intake is linked to anxiety and depression.

Similarly, fast foods, cake and highly processed meats are also linked to worse mental health.

The study was published in the journal Frontiers in Psychology (Brookie et al., 2018).