Eating Fried Food Linked to Depression/Anxiety?

 

People who frequently eat fried food like french fries, have a higher risk of anxiety or depression, according to a new study. 

Specifically, the results showed that frequent fried food consumption was linked to a 12% higher risk of anxiety and 7% higher risk of depression. Males and young people were impacted the most. 

One cause could be that fried foods contain a chemical called acrylamide, which arises when some foods are cooked at very high temperatures. The researchers noted that acrylamide is linked to “anxiety- and depressive-like behaviors” related to brain inflammation. 

However, the causal pathway could just as readily go the other way: people with anxiety/depression turn to ‘comfort food’ like french fries with increasing frequency for some semblance of relief.  Thus the study might not prove causation. 

Actually, both anxiety and depression are clinical mental illnesses. Anxiety disorders are the most common of all mental disorders, affecting as many as 30% of adults at some point in their lives, according to the American Psychiatric Association. 

Depression, also called major depressive disorder, affects how someone feels, thinks and acts, causing feelings of sadness or a loss of interest in activities that were once enjoyed. Depression can lead to emotional and physical problems, and it affects an estimated 1 in 15 adults annually, while 1 in 6 adults will have depression during their lifetime, the association said.

How Many Calories Should We Eat in a Day?

 

Our body requires a steady supply of calories in order to perform vital functions and maintain healthy energy levels. Our calorie needs depend on a variety of factors, including body weight, activity levels, age, health and gender. For example, men typically need more calories than women due to body size and body composition.

Male Adults

According to the Dietary Guidelines for Americans, the estimated daily calorie needs for men range from 2,000 to 3,000 calories per day. These estimated requirements are based on a “reference man” who is 5 feet 10 inches tall and weighs 154 pounds:

Age	Calorie needs per day
19-20	2,800
21-25	2,800
26-30	2,600
31-35	2,600
36-40	2,600
41-45	2,600
46-50	2,400
51-55	2,400
56-60	2,400

Female Adults

The estimated calorie needs for adult women range from 1,600 to 2,400 calories per day. These ranges are based on the needs of a “reference woman” who is 5 feet 4 inches tall, weighs 126 pounds and walks about 1.5 to 3 miles per day at 3 to 4 miles per hour:

Age	Calorie needs per day
19-20	2,200
21-25	2,200
26-30	2,000
31-35	2,000
36-40	2,000
41-45	2,000
46-50	2,000
51-55	1,800
56-60	1,800

As we age, our BMR (Basal metabolic rate) usually drops due to changes in body composition, including a loss of muscle mass, as well as a gradual decline in physical activity. 

Because of this, adults over the age of 60 generally require fewer calories than younger adults.

Male Older Adults

Most men over 60 need between 2,000 and 2,600 calories per day to maintain their weight, which is slightly less than younger men require. Older men who are more active have higher calorie needs compared to older men who are sedentary. Here’s an estimation of calorie needs for moderately active older men:

Age	Calorie needs per day
56-60	2,400
61-65	2,400
66-70	2,200
71 and over	2,200

Female Older Adults

Females over the age of 60 typically require between 1,600 and 2,200 calories per day to maintain their weight. Older women who are more active will need more calories in order to support body weight maintenance compared to older women who are less active: 

 

Age	Calorie needs per day
56-60	1,800
61-65	1,800
66-70	1,800
71 and over	1,800

Ways to Fight the Aging Process

 

Aging is the process of becoming older. This leads to a gradual decrease in physical and mental capacity, for example:

Little Aches and Pains

Whether it is an old injury that keeps flaring up or the start of arthritis, you are more likely to feel a few aches more often as you age. Regular movement can ease pain and make your joints more flexible. Try low-impact exercises like swimming, yoga and tai-chi. Heating pads or ice packs can help, too.

Wrinkles

These show up as your skin gets thinner, drier and less elastic. But some things can make them worse, like smoking and ultraviolet rays from the sun or a tanning bed. To ease these signs of aging, protect your skin from the sun, and if you smoke, quit. Some skin products, like moisturizers or prescription retinoids, might make wrinkles less noticeable. But you will need to give them time to work -- most need 6 weeks to 3 months to show results. 

Dry Skin

Sun protection and quitting smoking will help this problem, so will watching how much alcohol you drink -- it can dehydrate you. It is a good idea to keep showers or baths to less than 10 minutes and to use warm water instead of hot. Then put a heavy, oil-based moisturizer all over your body right away.

Loss of Muscle

Many people lose strength and endurance as they get older, but the reason is not really about the aging process. Many people just stop working key muscles. The phrase “use it or lose it” applies here, so see if you can start weight training to build up your strength. Regular exercise, like walking, gardening, or swimming, can help, too. Aim for at least 30 minutes a day -- you can split it into two 15-minute sessions if that works better for you.

Sleep Changes

Your need for shut-eye does not change as you age, but your ability to get it can. Older people tend to have a harder time falling asleep, have shorter stretches of deep sleep, and wake up more often in the middle of the night. Coffee and alcohol can cause those issues, so cutting back on these can help. And it is important to keep health conditions that can affect your sleep, like high blood pressure or GERD, under control.

Memory Glitches

They might feel alarming, but they are part of the normal aging process. Your brain changes as you get older, which can affect how well you remember things. You may need to lean on a few tricks, like keeping lists, following a routine, and putting items in a set place. But some habits also help you keep your memory sharp. For example, being around friends and family often has been shown to boost your brain power. Regular exercise and eating healthy foods are key, too.

Weight Gain

As you get older, you do not burn calories like you used to. But you can counter that slower metabolism by being more active and watching what and how much you eat. Make fruits, vegetables and leaner protein key parts of your diet. Also, limit sugar and foods that are high in saturated fat. And keep an eye on portion sizes.

Changes in Your Sex Life

Erectile dysfunction, vaginal dryness and other conditions that become more likely with age can make sex a challenge. Talk with your partner about how you are feeling and if you want to try different ways to be intimate. Over-the-counter products like vaginal lubricants can help some issues. You can also ask your doctor if there are medications you should try. But keeping yourself healthy overall will help, too. Exercise boosts blood flow and sex hormones, and it helps you feel good about yourself.

Peeing More Often

Your bladder and pelvic muscles get weaker with age. Other health problems, like an enlarged prostate, can make the issue worse. Strengthen the area with Kegel exercises -- squeeze your muscles as if you are trying to hold in urine -- 10 to 15 times,  three times a day. Your diet makes a difference, too. Get plenty of fiber, and limit sugary, carbonated drinks and caffeine. If you are having trouble with holding urine, leaking, a sudden, urgent need to pee, or pain when you go, see your doctor.

Being in a Rut

It is easy to get bored if you fall into a predictable routine, especially if it does not change much for years. To shake things up and keep your mind engaged, try breaking out of your daily schedule. Take some time to do something you like or learn a new skill. If you are retired, you might think about getting a part-time job or some temporary work. It can boost your mental health and your bottom line at the same time.

Feeling Lonely

Whether your kids move out or you retire from your job, you may spend more time around fewer people as you age. To avoid feeling isolated, make it part of your daily routine to talk with friends, family and neighbors. Volunteer for a charity or a faith-based group. A pet can be good for companionship, too -- a daily dog walk is good exercise and a chance to meet people. 

Stay on Top of Your Health

Most older adults have at least one health problem, like heart disease or diabetes. If you do, it is important to go for regular checkups, keep your prescriptions filled, and follow all your doctor’s instructions. Checkups are key even if you do not have a health condition so you can spot any issues early and get tips for staying healthy.

Coffee Drinkers Take More Steps, But Get Less Sleep

 

Previously research has long debated the positive and negative results of caffeine. New research found that coffee drinkers tend to take more steps (1,000 extra steps) and get less sleep (lost out on about 36 minutes of sleep) than individuals who do not drink coffee on a daily basis.

Dr. Gregory Marcus, a professor of medicine in the Division of Cardiology at the University of California, San Francisco, also found that coffee could affect the heart as well. On days where participants consumed more than one cup of coffee per day, they were 50% more likely to have an incidence of premature ventricular contractions (PVCs), which are extra heartbeats that start in one of the heart’s two lower pumping chambers, also known as the ventricles, prompting more energy and thus, an easier effort associated with additional steps. This is possibly related to the participant’s “genetic propensities” and how quickly they were able to metabolize or absorb the caffeine.

However, too much caffeine can be concerning for those who have an existing heart condition or problem because the stimulant effects of high caffeine consumption can make your heart beat even faster.

Dr. Hal Skopicki, Chief of Cardiology and Co-Director of the Stony Brook Heart Institute, noted that caffeine can boost energy, as well as endurance and muscle contraction, which is a potential explanation for why the participants in the study who consumed coffee had more steps in a day compared to those who did not consume any at all. He adds coffee can also reduce a person’s perception of how much effort they are truly exerting when they are exercising. 

“Although I am not advocating it, many athletes consume caffeine to improve their exercise tolerance,” he said. “Caffeine also enhances the use of fat as fuel during exercise, which may be beneficial for endurance athletes. By sparing the body using its storage sugar, glycogen, athletes may maintain their energy level for longer periods of time and delay the onset of fatigue.” 

Dr. Marcus explained that while they do not know the exact reasons why people took more steps when exposed to coffee, previous research suggests caffeine may boost physical performance making exercise easier after coffee consumption.

“There is also an activating effect of caffeine on the central nervous system, which may have contributed to greater motivation to engage in physical activity,” he added.

On the other hand, one potential reason why coffee may impact someone’s ability to sleep is that caffeine gets quickly absorbed throughout the body, including the brain. This allows people to feel more alert and awake, Wahaj Aman, an interventional cardiologist with UTHealth Houston and Memorial Hermann in Texas, said.

Dr. Aman explained that once caffeine is absorbed by the body, it can block adenosine receptors, which are sleep-promoting chemicals that are produced in the brain when we are awake. The longer we are awake, the more adenosine builds up and the sleepier we can become. However, when caffeine is consumed, it can block this process and disrupt overall sleep.

The Food and Drug Administration says that up to 400 milligrams a day—about four to five cups of coffee—is safe for healthy adults. The administration says this amount is not generally associated with dangerous or negative effects. However, how much coffee you consume will depend on your lifestyle, health conditions, sensitivity and reactions to caffeine along with how fast you can metabolize it or break it down

For example, people who struggle with insomnia or have other sleep disorders may benefit from cutting back on coffee consumption or cutting coffee out altogether. On the flip side, if you do not normally have any sleep issues but tend to be more sedentary, consuming coffee may give you more energy and potentially boost physical activity.

What is NMN?

 

NMN, which stands for nicotinamide mononucleotide, is a type of molecule called nucleotide which our body makes naturally. Nucleotides play many roles in our body, including as the building blocks of DNA. 

NMN is one of the main precursors of nicotinamide adenine dinucleotide (NAD+) — an essential enzyme for various critical cell functions, including metabolism, DNA repair, cell growth and survival. NAD+ is found in abundance in mitochondria, the cell cytoplasm and nucleus. It is required for the addition of poly-ADP ribose to proteins and the deacetylating activity of sirtuin enzymes, which are critical for regulating cell growth, energy metabolism, stress resistance, inflammation, circadian rhythm and neuronal function. 

NAD+ is the oxidized form of NAD and is the precursor to most chemical reactions involving NAD.

Our body needs NAD for a variety of functions including: 

Increase longevity

In our cells, NAD activates a group of proteins called sirtuins, which help repair our DNA. The activity of sirtuins is linked to longevity. On the flip side, low-NAD levels are associated with age-related diseases.

Our NMN levels naturally decline over time. People with different age-related conditions, including diabetes and liver diseases, may have lower levels of NMN and NAD. NMN may play a role in other aspects of aging, including heart and brain health. 

Have protective effects on the brain

NAD is thought to modulate the production of a protein that helps guard cells against impairment of mitochondrial function and oxidative stress. These cellular stressors are related to some neurological diseases, including Alzheimer’s disease.

Help reduce heart disease risk

High NAD levels in the blood reversed age-related arterial damage, which may help guard against heart disease.

Protect against cancer

Elevated NAD levels may help protect cells against oxidative stress and DNA damage, which are associated with cancer development. 

Help with jet lag

NAD may help adjust our internal clock, potentially helping ease jet lag or other circadian rhythm disorders.

Help aging muscles

High blood NAD levels helped improve muscle function, strength, and endurance.

NMN is found naturally in a variety of foods. Some NMN-rich dietary sources include: 

• avocados — 0.36 to 1.60 mg per 100 grams
• broccoli — 0.25 to 1.12 mg per 100 grams
• cabbage — up to 0.9 mg per 100 grams
• tomatoes — 0.26 to 0.30 mg per 100 grams
• raw beef — 0.06 to 0.42 mg per 100 grams

Small amounts of NMN are also found in cow’s milk, cucumbers and edamame.

NMN and NAD levels naturally decline with age, so many researchers have suggested that taking NMN supplements may help with age-related health concerns. While animal studies have found the supplement reversed many age-related health effects, the evidence in humans is still limited. More studies on these effects in humans are needed to investigate this potential benefit. Given the limited data available on taking NMN supplements, it is difficult to determine the ideal dose. Studies have found health benefits with doses as low as 250 mg of NMN per day, up to a maximum of 1,200 mg daily.