Nutrition and Mental Health

**New Article Alert**: Our research team implemented and explored a home-delivered produce prescription program to tackle food insecurity among families with young children. Key Highlights: 1. Impact on Food Security and Financial Relief: The PRx intervention helped families by providing fresh produce deliveries, which alleviated financial stress and allowed them to stretch their food budgets. This support enabled families to prioritize fresh produce over staples and reduced concerns about food affordability, especially during economic hardships like COVID-19. The program supplemented existing food assistance (e.g., SNAP, WIC) and improved food literacy, helping participants make informed choices and better manage their resources. 2. Promotion of Healthy Eating Behaviors and Skills Development: The program increased families' fruit and vegetable consumption and encouraged them to experiment with new produce. Virtual cooking classes and nutrition education resources led to positive shifts in food preparation skills and healthier eating habits. Participants reported trying new foods, reducing processed food intake, and incorporating more diverse, healthy options into their diets. The home-delivery model effectively enhanced nutrition security through both improved access to produce and educational support. 3. Enhanced Family Engagement: The program fostered quality family time by encouraging cooking together, leading to shared experiences and healthier eating practices. Participants enjoyed involving their children in meal preparation, which strengthened family bonds and established healthier habits.  4. Development of new framework: Research team developed new innovative framework to assess and implement PRx initiatives based on the qualitative data This research underscores the importance of Produce Prescription (PRx) programs in supporting families and influencing future work in this space. Food is a powerful tool to transform health from the inside out, lets work together to ensure families have access, availability, and interest. Read more about our findings and their implications for nutrition and food security below. Lastly, I must say that I always appreciate teaming up with my colleagues and mentees. Congratulations everyone! Graciela Caraballo Anar Parmar Hemen Muleta, MD Noah Kim Laura Fischer Qadira M. Ali, MD, MPH, FAAP, DipABLM Brent Ling Kurt Hager Senbagam Virudachalam #FoodasMedicine #FoodSecurity #NutritionSecurity #ProducePrescription #PublicHealth #Families

Nutrition & Depression What Every Nutritionist Should Know Depression isn't just (in the mind) It's also in the gut, the hormones, and even the immune system. And as nutrition professionals, we’re in a strong position to support clients beyond calories and macros. Here’s a clear, practical guide to how food affects mood, and what you can apply in your practice 👇🏻 𝗧𝗵𝗲 𝗚𝘂𝘁-𝗕𝗿𝗮𝗶𝗻 𝗖𝗼𝗻𝗻𝗲𝗰𝘁𝗶𝗼𝗻 About 90% of serotonin (the mood-regulating neurotransmitter) is made in the gut - not the brain. When the gut is inflamed or imbalanced, mental health often declines. 𝐖𝐡𝐚𝐭 𝐭𝐨 𝐝𝐨: • Encourage probiotic & prebiotic foods • Reduce gut irritants (processed food, artificial sweeteners) • Support with fiber, fermented foods, and omega-3s 𝗞𝗲𝘆 𝗡𝘂𝘁𝗿𝗶𝗲𝗻𝘁 𝗗𝗲𝗳𝗶𝗰𝗶𝗲𝗻𝗰𝗶𝗲𝘀 𝗶𝗻 𝗗𝗲𝗽𝗿𝗲𝘀𝘀𝗶𝗼𝗻 Depressed clients often show low levels of: ✔️ Vitamin D ✔️ B vitamins (especially B12 & folate) ✔️ Magnesium ✔️ Iron ✔️ Zinc 𝐖𝐡𝐚𝐭 𝐭𝐨 𝐝𝐨: • Assess dietary intake and labs if possible • Include eggs, legumes, leafy greens, seafood, and whole grains • Supplement when clinically needed 𝗕𝗹𝗼𝗼𝗱 𝗦𝘂𝗴𝗮𝗿 & 𝗠𝗼𝗼𝗱 𝗦𝘄𝗶𝗻𝗴𝘀 Fluctuating blood sugar can mimic symptoms of anxiety and fatigue — and worsen emotional lows. 𝐖𝐡𝐚𝐭 𝐭𝐨 𝐝𝐨: • Recommend balanced meals with protein, fat, and fiber • Limit refined carbs and sugary snacks • Encourage consistent eating patterns (no skipping meals) 𝗢𝗺𝗲𝗴𝗮-𝟯𝘀 = 𝗕𝗿𝗮𝗶𝗻 𝗦𝘂𝗽𝗽𝗼𝗿𝘁 Omega-3 fatty acids (especially EPA) have anti-inflammatory effects and support brain health. 𝐖𝐡𝐚𝐭 𝐭𝐨 𝐝𝐨: • Include 2–3 servings of fatty fish/week • Consider EPA-rich supplements in clients with depression • Use food first, then supplement wisely 𝗜𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻 & 𝗗𝗲𝗽𝗿𝗲𝘀𝘀𝗶𝗼𝗻 Chronic low-grade inflammation is now recognized as a contributor to depression in many clients. 𝐖𝐡𝐚𝐭 𝐭𝐨 𝐝𝐨: • Promote anti-inflammatory diets (Mediterranean-style works well) • Include colorful fruits, olive oil, turmeric, nuts, and green tea • Educate on sleep, stress, and movement as part of an anti-inflammatory lifestyle So, Your Role as a #Nutritionist: You might not treat depression directly, but your guidance can: → Reduce symptom intensity → Improve energy and motivation → Enhance results of other therapies You are part of the care team. Let’s keep bridging the gap between food and mental health. How do you support clients with mood disorders nutritionally? Let’s exchange ideas and raise awareness 🫱🏻🫲🏼 #abdelmobdy #Nutrition #Healthcare #Education #LinkedIn #health #HealthyLiving #mentalhealth #nutritionist

Can your diet shape your brain health? Turns out, the answer may lie in your oral microbiome. 📌 Key Insight A new study on older adults found that diets with higher inflammatory potential were linked to distinct shifts in both oral and gut microbiota. And these shifts correlate with cognitive performance Especially in memory and verbal fluency 🧠 For example -Anti-inflammatory diets = more Corynebacterium, TM7x, and Eubacterium_yurii_group in the mouth (linked to better cognition). -Pro-inflammatory diets = more Haemophilus and Porphyromonas in the gut (linked to poorer cognition). 🚀 Why It Matters The oral microbiome may be an untapped gateway to the brain. Unlike the gut, oral microbes showed diversity changes tied to diet and cognition Hinting they could be earlier, more sensitive markers of neuroinflammation and mild cognitive impairment ✅ What to Watch For Emerging tests that profile oral microbiota as early screening tools for cognitive decline Also: anti-inflammatory dietary programs that don’t just target the gut, but start in the mouth. Should oral microbiome testing be part of routine brain health checks?

Why should managers eat healthily? And what are 3 tips to start? You’re juggling decisions, deadlines, and team dynamics. It’s a lot. But here’s the thing: →    What you eat directly impacts how you lead Nutrition isn’t just about your health — it’s about your performance. At least, that’s how I see it. I don’t eat healthily just for health. I eat healthily for performance AND health. Anyway, here are 3 reasons why you should eat healthily: 1.    Eating healthily improves your sleep Is there peak performance without sleep? I don’t think so. A healthy diet supports better sleep. And better sleep is essential for clear thinking and balanced emotions. Poor sleep leads to poor leadership — let’s not forget that. 2.    Eating healthily boosts your energy levels Ever feel drained by mid-afternoon? No worries — you’re not alone. Eating healthily keeps your energy steady. The right foods fuel your body and mind to handle long days without crashing. I personally eat 7 small meals a day. You know, just to keep my energy high and steady. Go with what works for you. But avoid eating meals that are too big. Two pizzas are never a good idea — and I’m an Italian guy… :) 3.    Eating healthily sharpens your focus Brain fog? Poor nutrition might be to blame. A well-balanced diet improves mental clarity. So you can make better decisions. And stay sharp during important meetings. Best food? Probably walnuts — and water. Hydration is underrated when we talk about mental clarity, isn’t it? Alright, now you might be wondering: →    Okay Matty, where should I start? Here are 3 tips to get started: (even though we could talk about this for hours) 1.    Prep ahead Plan meals or prep ingredients on weekends to save time during busy weeks. I prep everything the day before — or two days ahead. Including lemon water and coffee. Yes, I drink cold coffee. I love the idea of getting to bed with everything prepared for the next day. So yeah, I never eat something prepared the same day I make it. Sorry :) 2.    Snack smart Keep energy-boosting snacks on hand. Like what? Like nuts, fruits, or greek yogurt. Avoid sugary snacks that lead to crashes. Again, try walnuts and almonds — delicious! I prefer walnuts, but I ate almonds for about 8 years nonstop :) 3.    Stay hydrated Dehydration affects focus and energy. Aim for at least 0.04 liters of water per kg of body weight. So, if you weigh 70 kg, drink at least 2.8 liters a day. But if you work out, you “should” add a bit more. How much? About 0.1 liters for every 10 minutes of exercise. There’s a reason Cristiano Ronaldo drinks more than 6 liters a day, right? That’s it. What about you? How much water do you drink daily? “Let’s build a world where everyone belongs through the power of wellbeing!” – Matty

Can the Mediterranean Diet Improve Memory and Reduce the Incidence of Dementia and Alzheimer's Disease in older people? The rising prevalence of cognitive disorders underscores the importance of understanding the relationship between diet and cognitive health. The Mediterranean diet (MeDi) is the most extensively studied diet and has decades of positive clinical research confirming its protective effects against various metabolic diseases. This post examines the impact of diet on cognitive decline. A recent (2024) study found that adherence to the MeDi in individuals over 60 years old reduced the risk of all types of dementia by 11% and Alzheimer's disease by 27%. This suggests that the MeDi could help prevent many dementia cases, promoting cognitive health in ageing populations. A 2022 systematic review and meta-analysis of 31 cohort studies and five randomized controlled trials (RCTs) found that high adherence to the MeDi was associated with a lower risk of mild cognitive impairment (MCI) and Alzheimer's disease. In the RCTs, higher adherence was linked to better episodic and working memory. In a 2020 study by the University of Edinburgh, over 500 adults aged 79 without dementia were tested for cognitive skills and dietary habits. Those adhering to a Mediterranean-style diet, particularly one rich in green leafy vegetables and low in red meat, showed better cognitive functioning. MRI scans of more than 350 participants supported these findings. In conclusion, The Mediterranean diet shows significant promise in improving cognitive health and reducing the incidence of dementia and Alzheimer's disease. Studies demonstrate that high adherence is associated with an 11% reduction in the risk of all types of dementia and a 27% reduction in Alzheimer's disease. Additionally, systematic reviews and meta-analyses confirm that the MeDi lowers the risk of mild cognitive impairment and enhances memory function. The diet's emphasis on fruits, vegetables, nuts, whole grains, olive oil, fish, lean meat, yoghurt and healthy fats and minimal processed foods, offers protective benefits against cognitive decline. Promoting the Mediterranean diet could be a vital public health strategy to enhance cognitive health and reduce the burden of dementia in aging populations. References: 1. Nucci, D., Sommariva, A., Degoni, L.M. et al. Association between Mediterranean diet and dementia and Alzheimer disease: a systematic review with meta-analysis. Aging Clin Exp Res 36, 77 (2024). 2. Association between the Mediterranean Diet and Cognitive Health among Healthy Adults: A Systematic Review and Meta-Analysis. Front. Nutr., 28 July 2022, Sec. Nutritional Epidemiology, Volume 9 - 2022. 3. Janie Corley, Simon R. Cox, et al. Dietary patterns, cognitive function, and structural neuroimaging measures of brain aging. Experimental Gerontology, 2020; 142. #memory #alzheimers #dementia #Mediterraneandiet #vegetables #cognition #metabolicsyndrome 

Your cognitive output is only as good as your inputs. Food is the one most people ignore. You can optimise your morning routine, how you run your meetings, your sleep schedule... Then undo most of it at lunch. That's because what you eat doesn't just affect your health. It directly influences how well you think, decide and lead. I've watched that play out across 20 years of entrepreneurship, and it's one of the things I wish more founders took seriously earlier.   Be wary of these 5 ways your diet is killing your career: (and what to do about each) 1. Skipping breakfast / Running on caffeine alone ☕️ ❌ Problem: Without real fuel in the morning, cortisol stays elevated and your first few hours, usually your sharpest, are wasted. ✅ Fix: Eat protein and healthy fat within an hour of waking (eggs, nuts, Greek yoghurt). Give your brain actual fuel before the day asks anything of it. 2. High-sugar or high-carb lunches 🍝 ❌ Problem: A heavy, refined-carb lunch triggers an energy spike followed by a sharp drop (right in the middle of your most productive window). ✅ Fix: Build your plate around protein and vegetables first. Add complex carbs after. The order does matter! 3. Chronic dehydration 💧 ❌ Problem: Most people are mildly dehydrated by mid-morning without knowing it. Even mild dehydration impacts concentration, memory and decision speed. ✅ Fix: Drink 500ml of water before your first coffee. Keep a 1L bottle on your desk. If you're feeling thirsty, you're already behind. 4. Ultra-processed snacks as default 🍫 ❌ Problem: Most grab-and-go options are engineered to spike and crash your energy, while displacing the nutrients your brain needs to function well. ✅ Fix: Swap one processed snack a day for a handful of mixed nuts or seeds. Simple, whole-food fuel that holds your energy steady. (Truly Nuts is a good place to start!) 5. Eating late and heavy at night 🍔 ❌ Problem: Large, late meals disrupt deep sleep, raise morning cortisol, and leave you starting the next day already in deficit. ✅ Fix: Finish eating 2 to 3 hours before bed. Keep evening meals lighter where you can. Better sleep will do more for your output than most productivity tools. Nobody who's serious about performance leaves their training to chance. We should stop treating food any differently. 📌 Save this for the next time you fall into a bad diet habit. ♻️ Repost to help someone in your network perform better. 🔔 Follow Gareth Lloyd for more on health & wellness.

🚨 PHARMACISTS & PHYSICIANS ALERT: Clinical Nutrition is Foundational Medicine🚨 Too often, we treat disease instead of building health. The most powerful prescriptions often come not from the pharmacy, but from the farm. "When the diet is wrong, medicine is of no use. When the diet is correct, medicine is of no need."  This is the core of preventive medicine. Here’s a clinical breakdown of functional foods and their evidence-based therapeutic actions: 🍌 Banana: Potassium Replenishment. Essential for electrolyte balance and prevention of muscle cramps and hypokalemia. 🟨 Turmeric (Curcumin): Potent Anti-Inflammatory & Antioxidant. Modulates inflammatory pathways (NF-κB, COX-2) comparable to some NSAIDs. 🌰 Almonds: Neuroprotective Support. Rich in Vitamin E, Magnesium, and MUFAs to enhance cognitive function and vascular health. 🥚 Eggs: Complete Protein Source. Bioavailable source of all essential amino acids, choline, and nutrients critical for muscle maintenance and repair. 🍉 Watermelon: Hydration & Vasodilation. >90% water with electrolytes + L-citrulline, a precursor to nitric oxide for cardiovascular support. 🥒 Cucumber: Antioxidant & Anti-Aging. Rich in Polyphenols, Vitamins C and K. Supports skin health and combats oxidative stress. 🍎 Apple: Dietary Fiber (Pectin). Promotes gastrointestinal health, regulates digestion, and supports the gut microbiome. 🫚 Ginger (Gingerols/Shogaols): Powerful Anti-Nausea & Anti-Inflammatory. A proven natural remedy for nausea, vomiting, and inflammatory conditions. 🍋 Lemon: Immune Support & Antioxidant. High-dose Vitamin C and flavonoids for collagen synthesis and enhancing immune defense. 🫀 Beets (Dietary Nitrates): Cardioprotective. Dietary nitrates are converted to Nitric Oxide (NO), promoting vasodilation and improving blood pressure regulation. 🍯 Honey: Antimicrobial & Demulcent. Evidence-based soothing agent for cough and sore throat, with documented antibacterial properties. 🍓 Strawberry: Immunonutrition Powerhouse. Exceptionally high in Vitamin C, antioxidants, and polyphenols to reduce oxidative stress and boost immunity. 📌 Key Takeaway: Integrative patient care starts with nutritional foundations. As healthcare professionals, advocating for Food as Medicine is our first and most impactful intervention. #ClinicalPharmacology #Pharmacy #Medicine #Nutrition #FunctionalFoods #Pharmacist #ClinicalPharmacist #Physician #SaudiArabia #KSA #Healthcare #MedEd #PreventiveMedicine #LinkedInHealth #Recruitment #HospitalPharmacy #CommunityPharmacy #SaudiHealth #Riyadh #Jeddah #Dammam

🧠 𝐈𝐟 𝐟𝐨𝐨𝐝 𝐢𝐬 𝐭𝐡𝐞 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐛𝐥𝐨𝐜𝐤 𝐨𝐟 𝐥𝐢𝐟𝐞...  𝐰𝐡𝐲 𝐝𝐨𝐧’𝐭 𝐰𝐞 𝐬𝐭𝐮𝐝𝐲 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐢𝐧 𝐦𝐞𝐝𝐢𝐜𝐢𝐧𝐞? We prescribe statins, antidepressants, and antihypertensives. But what about prescribing fiber, polyphenols, micronutrients? Instead, we’re trained to memorize drug pathways—not dietary ones. Some criticize nutritional epidemiology for relying on self-reported questionnaires, which can limit statistical power. ("Do you remember what you ate for dinner four months ago?") Fair enough. But despite this limitation, the data are consistent—over decades and cohorts. Nutrition shapes aging—deeply, systemically, undeniably. 🧬 THE SCIENCE: In a massive 30-year study of 105,015 participants, researchers identified the optimal diets for healthy aging. Not just disease prevention—but thriving into old age. 🧓🏽 What defined “healthy aging”? Reaching ≥70 years Free from 11 chronic diseases Preserved cognitive, physical, and mental function Only 9.3% achieved this gold standard. And what did those people eat? 🥦 THE WINNING FORMULA: Adherence to dietary patterns rich in: ✅ Fruits & vegetables ✅ Whole grains & legumes ✅ Unsaturated fats (especially omega-3s) ✅ Nuts & seeds ✅ Dairy ✅ Minimal red/processed meats, sodium, trans fats, and sugary drinks 📈 The strongest predictor? The Alternative Healthy Eating Index (AHEI) — 86% increased odds of healthy aging. Those who followed it doubled their chances of reaching 75+ in good health. 📉 Worst predictor? Ultra-processed food intake — 32% lower odds of healthy aging. 🧩 Takeaway: Food isn’t just fuel. It’s a strategy for resilience. 🌍 FOR DOCTORS AND LEADERS IN LONGEVITY: Why is this important? Because we’re entering an age where “disease-free survival” must be the medical goal—not just lifespan. Let this study be a call to action: 🔹 To teach nutrition in every medical curriculum. 🔹 To help patients create sustainable dietary patterns, not crash diets. 🔹 To measure food quality as seriously as we track LDL or HbA1c. 🧬 Nutrition is not a lifestyle preference. It’s molecular programming. Every bite rewires your future. 📚 Study: Tessier, A.J., Wang, F., Korat, A.A. et al. “Optimal dietary patterns for healthy aging” Nature Medicine, 2025 → https://lnkd.in/ddyjyMXh 👥 Tag a medical student, a dietitian, or a parent who needs to see this. Let’s raise a generation that ages well—starting now. #HealthyAging #NutritionalMedicine #FoodAsMedicine #LongevityScience #NatureMedicine #DrAddor #HealthOptimization

Decision fatigue isn’t a discipline problem. It’s a fueling problem. You wouldn't run a marathon on an empty tank. Yet most high-performers are making critical decisions, leading teams, and solving complex problems while running on survival mode nutrition. The pattern I see constantly: ➡️ Skip breakfast or grab something quick ➡️ Power through on coffee until lunch ➡️ Eat whatever's convenient (usually fast, processed, low-nutrient) ➡️ Experience the 2pm crash ➡️ Reach for more caffeine or sugar Repeat Sound familiar? Here's the performance cost: Your brain is 2% of your body weight but uses 20% of your energy. When you're underfueling or misfueling, you're literally operating at reduced cognitive capacity. ➡️ Blood sugar crashes = focus crashes. ➡️ Nutrient deficiencies = decision fatigue. ➡️ Chronic inflammation = brain fog. What actually works for busy schedules: Forget restrictive diets. Think: strategic fuel. ✅ Protein + fiber at breakfast stabilizes blood sugar for hours ✅ Colorful plants throughout the day provide the micronutrients your brain craves ✅ Prep-free options that travel well (nuts, fruit, pre-cut veggies, quality bars) The real shift: Stop treating nutrition as a "nice to have" and start treating it as performance infrastructure. You optimize your tech stack. Your CRM. Your workflows. Your biology deserves the same strategic attention. I work with professionals who want sustainable energy, mental clarity, and long-term resilience - without restrictive meal plans or complicated protocols. Ready to fuel like you perform? Comment "FUEL" or send me a DM. #HighPerformers #ExecutiveWellness #ElevareAdvisoryGroup

There’s a growing push, led by leaders like Robert F. Kennedy Jr., to remove “junk food” from hospitals and bring in more whole, nutrient-dense options. And on the surface, that sounds like progress. But as a former department head in a hospital system, I can tell you: 👉 The problem isn’t awareness. 👉 The problem is how hospitals fundamentally view food. In most systems, nutrition and foodservice are not treated as part of care. They’re treated as: – A line item to cut – A department to outsource – A cost center… sometimes even viewed as waste So now we’re asking hospitals to “fix” food quality, without changing the structure that undervalues it. Here’s the contradiction: We’re pushing to eliminate ultra-processed foods in hospitals… while those same hospitals are operating on food budgets that practically require them. Even recent initiatives highlight removing processed foods and improving patient meals, but they don’t address the operational reality hospitals face in doing so. And that’s the gap. Because you can’t build a “food as medicine” model on a system that doesn’t fund food like medicine. From my experience, until nutrition is: ✔ Funded appropriately ✔ Integrated into clinical outcomes ✔ Seen as part of treatment, not an afterthought …these initiatives will struggle to create real change. This isn’t about removing junk food. It’s about redefining how healthcare values nutrition in the first place. https://lnkd.in/e-uPeWhq #FoodAsMedicine #HealthcareLeadership #Dietitian #HospitalNutrition #HealthPolicy #ValueBasedCare