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nutrition for clinical depression

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September 10 is World Suicide Prevention Day which aims to raise awareness and to reduce the stigma associated with suicide and to help one another in making informed actions on the early signs of clinical depression which may lead to suicide. Some of the symptoms of clinical depression are unintentional weight loss or gain, poor appetite, low mood and loss of interest in daily activities. Behavior patterns during depression include poor appetite, skipping meals and a dominant desire for sweet food. For individuals with depression, it is beneficial to seek professional support so an appropriate intervention may be given. In terms of nutrition, here are 5 tips on how to eat smart for individuals experiencing clinical signs of depression:

Lab Results

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Are you now trying to shift to a healthier diet because your doctor told you that you had high blood sugar, prediabetic or diabetic or you had high cholesterol levels or simply trying to prevent the onset of these conditions through healthy living? If yes, then this article is for you! As part of our "Lose weight the right way: A Step-by-Step Guide" Series, this article focuses on the second important step in your weight loss or healthy living journey - the Self-Assessment Step which is divided into the ABCDE:

  • Anthropometric Assessment
  • Biochemical Assessment
  • Clinical Assessment
  • Dietary Assessment
  • Ecological Assessment

This article will focus on the Biochemical Assessment. This step allows you to make an objective assessment of your current nutritional status based on your recent lab results and how they might affect your weight loss or healthy living journey. We will cover: Hemoglobin, Fasting Blood Sugar, HbA1c, Lipid Panel and Thyroid Function Tests.

Image Self assessment

As part of our "Lose weight the right way: A Step-by-Step Guide" Series, this article focuses on the second important step in your weight loss or healthy living journey - the Self-Assessment Step which is divided into the ABCDE:

● Anthropometric Assessment
● Biochemical Assessment
● Clinical Assessment
● Dietary Assessment
● Ecological Assessment

This article will focus on the Anthropometric Assessment. This step allows you to make an objective assessment of your current nutritional status. The materials you will need are:

2nd RNC Meeting06 September 2021, Davao City -- The Regional Nutrition Committee XI (RNC XI), during its 2nd Virtual meeting, approved 6 new Resolutions for the year 2021. National Nutrition Council XI facilitated the conduct of said meeting via Google Meet together with the members of the RNC XI.

Regional Nutrition Program Coordinator Dr. Maria Teresa L. Ungson presented the following draft Resolutions for the approval of the Committee:

1. Resolution No. 04, Series of 2021: Resolution Enjoining All Local Government Units of Davao Region to Organize a Local Bantay ASIN Task Force.
Following the approval of Resolution Organizing the Regional Bantay ASIN Task Force (RBATF) in Davao region in March 25 of this year, this resolution aims to encourage LGUs to replicate the same structure of the Regional Bantay Asin Task Force (RBATF) to ensure proper implementation of RA 8172 at the community level. The Provincial/City/Municipality Bantay Asin Task Force (P/C/MBATF) will be composed of a chairperson, co-chairperson and members from LGU (doctor, nurse, midwife rural sanitary inspector, barangay health worker, barangay nutrition scholar or any worker from the local government depending on the situation at local level). Honorable Dmitri Sator, NAOPA XI President, moved for the approval of this Resolution and seconded by D/CNPC President Lynneth Demaisip.

istockphoto weight loss

Do you want to lose that extra quarantine weight the right way? Are you tired of searching through the internet for the right diet or exercise that works for you? If you answered YES to these questions - this is the article for you. As a tribute to September’s Obesity Prevention Awareness Week, we will give you a step-by-step guide on how to shift into a healthy eating and active lifestyle that will not only address your weight problem but also help improve your feelings about food and your body image, digestive problems such as bloating, hyperacidity and indigestion, cravings and even improve your sleep, mood and productivity for the rest of the day!

So why is it important to shift into a healthy diet and active lifestyle?

● Obesity and excess weight have been recently associated with increased risk for severe illness from COVID-19
● Overweight and obesity is associated with an increased risk of developing Non-Communicable Diseases such as Hypertension, Diabetes and some cancers.
● Early morbidity leads to increased healthcare costs from early maintenance medication or hospitalization and poor quality of life
● Some want to manage current medical conditions such as Hypertension, Diabetes, PCOS, Gout and Arthritis through dietary modification and weight loss.
● Some want to prevent diseases early after having a family history of the disease condition.
● Some have personal body goals to feel stronger or look more attractive or confident.
● Some want to improve productivity in school or work.
● Some simply want to have a healthy lifestyle.

With these reasons in mind, what can we do and where should we start? Here’s a step-by-step guide that will help you in your weight goals and healthy eating journey:

Image 1 Body CompositionHave you ever wondered why your weight doesn’t change even with calorie restriction and continuous exercise? If yes, then this article can help you understand the components that contribute to your overall weight and the different body composition that you must consider when trying to lose excess fat rather than just weight.

The image here shows the four main components of our body weight: water, fat, lean body mass and other components such as minerals from bone, carbohydrates and other substances that form the building blocks of our internal organs.

Water

Our bodies are composed of 60 - 70 % water and may fluctuate everyday based on our water intake, urine output and water loss from sweat or exercise. A daily variation of 0.5 kg may be due to water loss or intake of 500 mL or around a half glass of water. Thus, it is recommended to take your weight measurement early in the morning with no food or water intake and after you have urinated to reduce the measurement variations due to water weight. Moreover, taking your weight after an exercise session may falsely decrease your weight due to water lost from sweat.

Lean Body Mass or Muscle Mass

The second greatest contributor to our body weight is muscle mass. For beginners, it is good to have a measurement of your muscle mass baseline using Bioelectrical Impedance Analysis (BIA) or In-Body Measurement available in gyms or estimated muscle mass percent using smart digital weighing scales. This will allow us to monitor whether your muscle mass is affected by a drastic calorie restriction or is increasing based on your physical activity. One of the factors that lead to a sudden drop in muscle weight is drastic calorie restriction from fad diets, fasting or medical conditions such as infection or cancer related muscle wasting. When you lose too much muscle, your metabolism slows down and may make it harder for you to burn excess fat - leading to a plateau phase. Thus, it is important for you to still eat adequately to preserve your muscle mass and combine physical activity such as strength training or weight training into your plan to maintain muscle even on a calorie-controlled diet.