Kristin Kirkpatrick – Fueling Well in A New World; The Latest Data on How to Fuel Better for Mental Health, Immunity, and Longevity

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Exploring the Essential Features of “Kristin Kirkpatrick – Fueling Well in A New World; The Latest Data on How to Fuel Better for Mental Health, Immunity, and Longevity”

Speaker:Kristin Kirkpatrick, MS, RDN

Duration:1 Hour 28 Minutes

Format:Audio and Video

Copyright:Oct 07, 2021  

Media Type:Digital Seminar

Description

Though good nutrition has always been important for good mental health; the last 18 months has altered our discussion on what it means to truly fuel well. The way we snack, the way we utilize food, and the challenges we face to maintain a balanced immune system and a balanced brain is more important than ever. In this presentation, Senior Fellow and Nationally Recognized Registered Dietitian Kristin Kirkpatrick will cover the top nutrition needs to focus on this year for YOU, your family, and your therapy practice. She will break down the latest research and give tools you can easily translate to your patient base on how to make sustainable behavior change.

Speaker

Kristin Kirkpatrick, MS, RDN, is the former lead dietitian and manager of Wellness Nutrition Services at the Cleveland Clinic Wellness Institute in Cleveland, Ohio, and a Senior Fellow at Meadows Behavioral Healthcare. A bestselling author, experienced presenter, and award-winning dietitian, Kristin is a sought-after national speaker on a variety of nutrition and wellness-related topics, appearing on the Today show, NBC Nightly News and The Dr. Oz Show. She has also contributed to national publications including The New York Times, Wall Street Journal, TIME, Runners World, Oprah, Martha Stewart Living, Food Network, Costco Connection, Self, Women’s Health, TODAY.com, The Huffington Post, US News and World Report, and she is a featured expert on Cleveland Clinic’s Health Essentials. The Huffington Post named Kristin “one of 35 diet and nutrition experts you need to follow on Twitter,” and in December 2017, her show The New Rules of Food aired nationally on PBS.

Kristin’s career began in Washington, DC, where she assisted in lobbying efforts for medical nutrition therapy reform on behalf of the American Dietetic Association Policy and Advocacy group. She then went on to become the regional coordinator of the Hearts N Parks program in Montgomery County, Maryland. During her time there, she designed, implemented, and measured health promotion programs within the Washington, DC metro area. Kristin then returned to Ohio to work for the Cleveland Clinic’s Department of Cardiovascular Genetics. She eventually became the lead dietitian in the Cleveland Clinic Wellness Institute. In addition, she serves on Dr. Oz’s medical advisory board as well as the advisory board for Lose it!

Kristin has more than 17 years of experience in the health management arena and holds an MS in health promotion management from American University and a BA in political science from George Washington University. A Licensed Registered Dietitian in the state of Ohio, in May 2012 she received the Ohio Outstanding Dietetic Educator of the Year Award. In January 2017, Kristin published her first book, Skinny Liver: A Proven Program to Prevent and Reverse the New Silent Epidemic – Fatty Liver Disease.

Speaker Disclosures:

Financial: Kristin Kirkpatrick is a contributing writer for the TODAY show and has employment relationships with Meadows Behavioral Health and the Cleveland Clinic. She is a published author and receives royalties. Ms. Kirkpatrick receives a speaking honorarium and recording royalties from PESI, Inc. She has no relevant financial relationships with ineligible organizations.
Non-financial: Kristin Kirkpatrick has no relevant non-financial relationships.

Objectives

1. Explain the data on the latest studies on nutrition habits and behavior change that have occurred in the past 18 months.
2. Describe three nutrients associated with better mental health.
3. Compile tools on how to convey better nutrition habits to their patient base.

Outline

Introduction of topic and Kristin Kirkpatrick

1. The Powerful Connection Between Diet and Mental Health
2. Michael Pollan’s definition of food
3. 1. Food is something that comes from nature, is fed from nature, and will eventually rot.

Nutrition in the News

Discussion of three current studies

1. Small changes in diet could help you live healthier, more sustainable
2. Good sleep-time recovery is associated with a healthier diet and lower alcohol consumption
3. Diet may affect risk and severity of COVID-19

Habitual Changes due to COVID-19

a. Average undesired weight gain for U.S. adults ~30 pounds

Change in daily routine

i. Higher overall consumption

1. 1. Increased snacking
   2. Increased alcohol consumption

ii. Lack of sleep
iii. Lower activity levels

b. Obesity epidemic growing

COVID-19 Data and Metrics

1. Vulnerable Populations (hospitalizations and deaths)
2. 1. Children
   2. ≧ 65 years
   3. Underlying medical conditions
   4. Race/ethnicity
   5. Demographics/ Occupation

Practical Ways to Support Immunity

1. Regular exercise
2. Get adequate sleep
3. Quit smoking
4. Reduce/cease alcohol consumption
5. Keep up personal and home hygiene (hand washing, sanitizer, cleaning frequently touched surfaces, etc.)
6. Increase fruit and vegetable intake
7. Manage mental health and stress

Discussion of IFCI “Pandemic-related changes to eating and food prep are decreasing”
Diet and Mental Health

1. Studies have found that poor mental health is linked with poor diet quality— regardless of personal characteristics such as gender age, education, age, marital status, and income level

Discussion of study “The Effects of Dietary Improvement on Symptoms of Depression and Anxiety: A Meta-Analysis of Randomized Controlled Trials

1. 16 randomized controlled trials
2. >45,000 participants
3. Dietary interventions dramatically reduced depressive symptoms
4. Studies with females showed greater benefits in depression and anxiety

Discussion of IFCI “Fewer Americans Dieted in 2020 in order to lose weight, although it still ranks #1”
Diet and Depression are Linked

1. Discussion of study “Evidence of the Importance of Dietary Habits Regarding Depressive Symptoms and Depression”
2. 1. 2020 review of 20 scientific studies
   2. High adherence to dietary recommendations shows a protective effect against depressive systems and depression

Mental Health Disorders and Chronic Disease

1. CVD
2. Asthma
3. Cancer
4. Diabetes
5. Obesity

Discussion of IFCI “Americans’ definition of “healthy food” took a more positive tone in 2021
Better Overall Brain Health
The MIND Diet

a. “MIND”

1. 1. An acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay

b. A Combination of the Mediterranean and DASH diet

1. 1. Highlights the foods and nutrients shown through science to be associated with dementia prevention.
   2. Largely plant-based diet and low in high-fat foods

The MIND

1. Rigorous adherence to the MIND diet can lower your risk of Alzheimer’s disease by 53% and moderate adherence can lower your risk by 35%
2. The MIND diet has 15 dietary components
   1. 10 Brain Healthy Food Groups
   2. 5 Unhealthy Food Groups

The MIND: 10 Healthy Foods

a. Green Leafy Vegetables

1. 1. One salad daily or another green leafy vegetable

b. Other Vegetables

1. 1. One serving daily at least

c. Nuts

1. 1. One serving daily

d. Berries

1. 1. Two or more servings a week, blueberries and strawberries preferred

e. Beans

1. 1. 3-4 servings per week

f. Whole Grains

1. 1. Three servings daily

g. Fish

1. 1. One or more servings per week

h. Poultry

1. 1. At least two servings per week

i. Olive oil

1. 1. Primary oil

j. Wine

1. 1. One glass per day

The MIND: 5 Foods to Avoid

a. Red meat

1. 1. Eat rarely

b. Butter

1. 1. Eat no more than a tablespoon a day; never eat margarine

c. Cheese

1. 1. One serving or less per week

d. Pastries and sweets

1. 1. Avoid all

e. Fried and Fast Foods

1. 1. Less than one serving per week

Nutrients found in the blood tied to brain health

1. 32 key nutrients in the Mediterranean diet
2. 116 healthy adults 65-75 years of age
3. Omega-3 fatty acids (abundant fish, walnuts)
4. Omega-6 fatty acid, found in flaxseed, pumpkin seeds, pine nuts, and pistachios
5. Omega-3 fatty acids (abundant fish, walnuts)
6. Lycopene, a vivid red pigment in tomatoes, watermelon and a few other fruits and vegetables
7. Alpha- and beta-carotenoids, which give sweet potatoes and carrots their characteristic orange color
8. Vitamins B and D

Nutrients Associated with Better Mental Health

1. Omega-3 Status
2. Gut microbiota
3. Sugar/junk food
4. Vitamin D
5. Folate

Omega-3 fatty acids

1. Review of study “A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: a randomized controlled trial (HELFIMED)”

Vitamin D

1. Fatty Fish
2. Eggs
3. Cod Liver Oil
4. Dairy Products
5. Mushrooms
6. Review of studies
7. 1. Effect of adjunctive single dose parenteral Vitamin D supplementation in major depressive disorder with concurrent vitamin D deficiency: A double-blind randomized placebo- controlled trial
   2. Vitamin D, Depressive Symptoms, and Covid-19 Pandemic

Gut Microbiota

1. Review of research

i. The gut-brain axis mediates sugar preference

1. 1. Eating habits are the main significant determinants of the microbial multiplicity of the gut, influencing both microbial populations and metabolic activities

ii. The Role of the Gut Microbiota in Dietary Interventions for Depression and Anxiety (Improve your gut)
iii. Probiotic Supplementations Improves Cognitive Function and Mood with Changes in Gut Microbiota in Community-Dwelling Older Adults: A Randomized, Double-Blind, Placebo-Controlled, Multicenter Trial

1. A strong diet for a strong gut includes
2. 1. Fermented foods
   2. Prebiotics
   3. Probiotics supplementation
   4. Yogurt

Sugar and Junk Food
Fast/Junk Food Alters Immune System

1. The immune system acts similarly to a high fat and high calorie diet as to a bacterial infection
2. Unhealthy food seems to make the body’s defenses more aggressive in the long term

Western Diet and Behavioral Changes

1. Discussion of research “Western Diet” Implications for Brain Function and Behavior

Explaining of the “Vicious Cycle” of Hyperpalatable foods
Folate
Implementing Behavior Change

1. Assess Patient
2. Identify Top Concern
3. Outline Small Steps
4. Outline Steps to Maintenance

Explanations of graphic depicting determinants of health
Assess patient

1. History with food/nutrition
2. Life circumstances
3. What resources are available in their life?

Identify Top Concern

1. Low hanging fruit
2. First priorities

Outline Small Steps

1. Creating a sustainable and easy list of behavior change for the patient

Outline Steps to Maintenance

1. Identify

Target Audience

• Social Workers
• Counselors
• Marriage & Family Therapists
• Addiction Counselors
• Therapists
• Nurses
• Other Mental Health Professionals

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