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Brain Changer: The Good Mental Health Diet
'This is a fascinating book, by a leading researcher, covering one of the most exciting areas of modern nutritional research - how what we eat impacts our gut and brain. The combination of personal stories and cutting edge science is a real winner.' Michael Mosley
You feel how you eat.
We accept that the quality of our diet affects the health of our heart and liver. So why wouldn't diet - good or bad - affect the health of our brain?
This is the question that Australian scientist Felice Jacka set out to answer. Having suffered depression and anxiety as a young woman, she wanted to understand the role diet plays in our overall mental and brain health. What she found through her own research and that of other eminent scientists worldwide will revolutionise the way we think about what we eat and how we care for our brains.
* Obesity and depression are two major causes of disease and disability across the globe, and each influences the other.
*Food does affect mood: highly processed foods increase depression risk, while a balanced, whole-food diet can prevent depression and improve mood.
*A healthy diet improves gut health, and in turn health microbiota (gut bacteria) promote brain health and keep our weight in check.
*A healthy diet improves brain performance at all ages, from school-age kids to their work-stressed parents.
*The Mediterranean diet is linked to lower rates of Alzheimer's disease and general cognitive decline in older people.
Professor Jacka, who leads the field of Nutritional Psychiatry research globally, provides not just the most recent scientific evidence but also a range of simple, practical solutions for improving the way we eat on a daily basis, including meal plans and a range of delicious recipes.
This is not a diet book. This is a guide to the good habits that will protect your most precious organ, improve your quality of life and optimise mental and brain health across your lifespan.
PRAISE FOR BRAIN CHANGER
'Jacka is leading the way in providing evidence-based approaches that are rooted in cutting-edge science to transform how we think about mental health.' Professor John Cryan
You feel how you eat.
We accept that the quality of our diet affects the health of our heart and liver. So why wouldn't diet - good or bad - affect the health of our brain?
This is the question that Australian scientist Felice Jacka set out to answer. Having suffered depression and anxiety as a young woman, she wanted to understand the role diet plays in our overall mental and brain health. What she found through her own research and that of other eminent scientists worldwide will revolutionise the way we think about what we eat and how we care for our brains.
* Obesity and depression are two major causes of disease and disability across the globe, and each influences the other.
*Food does affect mood: highly processed foods increase depression risk, while a balanced, whole-food diet can prevent depression and improve mood.
*A healthy diet improves gut health, and in turn health microbiota (gut bacteria) promote brain health and keep our weight in check.
*A healthy diet improves brain performance at all ages, from school-age kids to their work-stressed parents.
*The Mediterranean diet is linked to lower rates of Alzheimer's disease and general cognitive decline in older people.
Professor Jacka, who leads the field of Nutritional Psychiatry research globally, provides not just the most recent scientific evidence but also a range of simple, practical solutions for improving the way we eat on a daily basis, including meal plans and a range of delicious recipes.
This is not a diet book. This is a guide to the good habits that will protect your most precious organ, improve your quality of life and optimise mental and brain health across your lifespan.
PRAISE FOR BRAIN CHANGER
'Jacka is leading the way in providing evidence-based approaches that are rooted in cutting-edge science to transform how we think about mental health.' Professor John Cryan
336 pages, Paperback
First published February 26, 2019
134 people are currently reading
935 people want to read
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Displaying 1 - 30 of 34 reviews
October 11, 2019
I've discovered this book through a brilliant podcast between the author and Ella Mills from the Deliciously Ella podcast and as much as I love to read and learn everything related to health this book was not what I was expecting it to be. I am not denigrating the brilliant work from the author but reading it didn't come out easy for me, mostly because the book seems like an endless article of statistics and studies coming from a health magazine. Is it because I already have a good diet, don't drink alcool, hate fastfood that I didn't feel like this book was meant for me ? ... Perhaps.
The discoveries are brilliant of course, but I was more looking for a book with tips (like on chapter 11) than on studies, researches made all around the globe.
Nonetheless the book has to be read, absolutely, because the percentages of bad dietary habits and obesity are freightening !
The discoveries are brilliant of course, but I was more looking for a book with tips (like on chapter 11) than on studies, researches made all around the globe.
Nonetheless the book has to be read, absolutely, because the percentages of bad dietary habits and obesity are freightening !
March 17, 2021
So this silly woman recommends drinking soy milk and eating lots of carbs - those she considers healthy - lentil stew, whole grain barley, sweet potato mash, lots and lots of fruit, honey and bananas. Oh and she thinks ‘processed meats’ are bad. Well, she should read a bit more about the keto diet, used to cure epilepsy along with many other chronic diseases, and a lot less about ‘whole foods’. By the way, love, soy ‘milk’ is very, very bad for everyone and shouldn’t be recommended by anyone who purports to be writing a book about what is good food for mental health issues. She also quotes a guy who said his mental health improved by eating lots and fruits and vegetables juiced which is basically liquid sugar, and she thinks this is a great diet! No one needs to eat carbs in the quantity she advises, especially if you are suffering from any ill health at all, physical or mental. Saturated fats are what’s needed - butter and lard - and more meat, dairy, eggs, fish, all animal foods in other words. This book is a lot of rubbish about ‘whole foods’, she has no idea what she is talking about. Very Low carb, high animal fats, (coconut oil, too) - anyone who recommends any other type of diet is talking out of her ars@.
April 6, 2024
Great analysis of the impact of the western diet on mental health, advocating for more whole grains less processed materials and an overall balanced diet, all things everyone I’m sure knows but always useful to have an in depth understanding shown to you. Makes it much more motivating to engage with.
November 1, 2023
Brain Changer reveals the vital link between diet and mental health, providing practical guidance for improving well-being.
In today’s fast-paced world, more people than ever are dealing with mental health challenges. The challenges of modern life have prompted a profound exploration of factors that influence our psychological well-being. In this context, Felice Jacka’s Brain Changer becomes a valuable and relevant guide. It focuses on a less-explored aspect: how our diet can significantly influence our mental health.
In this review, we embark on a journey through Brain Changer, unveiling its key takeaways, strengths, and some minor limitations, ultimately illuminating the transformative potential of dietary choices on the landscape of mental health.
Author’s background
Felice Jacka is a renowned Professor of Nutritional Psychiatry, the Director of the Food & Mood Centre at Deakin University, and the founder and president of the International Society for Nutritional Psychiatry Research.
She is credited with pioneering the field of ‘Nutritional Psychiatry,’ establishing the significance of diet as both a risk factor and a treatment target for common mental disorders. Her research has had a substantial impact, with her studies being cited in over 80 global policy documents (including WHO and UNICEF) and influencing psychiatric clinical guidelines in Australia and beyond.
What is the book about?
Brain Changer by Felice Jacka explores the intriguing connection between mental health and diet, offering a unique perspective shaped by the author’s background and personal experiences.
The book starts by delving into some large-scale studies and what they might mean for the future of research in this area. Then, Felice shares her own smaller-scale investigations, where she painstakingly looks for those connections between our diet and how we feel mentally.
Brain Changer also delves into the realm of speculative diet trends and government dietary messaging, providing a broad view of the topic. The book concludes with recipes and insights into Jacka’s own eating habits.
At its core, this book tells a story about the profound impact our food choices have on our mental and brain health throughout our lives. It’s not just about preventing mental health issues; it’s also about dealing with them if they come our way. Brain Changer aims to provide you with practical tools to boost your mental and brain health, no matter where you are in life.
Three key takeaways from Brain Changer
1. There is a strong connection between your diet and mental well-being
Research from various countries, including Japan, China, Korea, Iran, France, Greece, Italy, and the United States, consistently reveals a strong link between dietary patterns and mental health. The author emphasises that diets rich in plant foods, fish, and healthy oils are associated with lower rates of depression, while diets high in manufactured foods with added fats, sugars, and salt are linked to increased depression.
A Mediterranean-style diet, in particular, shows promise in reducing the risk of developing depression by approximately 30%. On the contrary, a study involving over 7000 young Australians showed that participants with high ‘unhealthy’ diet scores, reflecting frequent consumption of fast food and sugary snacks, faced a nearly 80% increased risk of depression. These findings emphasise the importance of considering dietary choices as a key factor in mental well-being.
2. If you improve your diet, your mental health will improve
In Brain Changer, Felice Jacka discusses groundbreaking research from the SMILES study, which aimed to answer the question: Can changing your diet improve your mood if you’re depressed? While this question remained unanswered for a long time, the SMILES study provided compelling evidence. By helping people with clinical depression make dietary improvements, the study found that their mood significantly improved.
Notably, a third of the participants in the dietary support group achieved remission from depression, while only 8% in the social support group did. This breakthrough highlights the potential of dietary changes as a complementary approach to managing depression, offering hope and empowerment to those seeking alternative solutions alongside other forms of treatment.
3. Diet during pregnancy can affect a child’s emotional health
Research exploring the relationship between maternal diet during pregnancy and children’s emotional health reveals intriguing findings. Felice Jacka discusses studies from Norway, the Netherlands, and the United Kingdom, all pointing to a significant connection between a mother’s diet during pregnancy and her child’s emotional well-being. Unhealthier diets during pregnancy, characterised by processed meats, refined cereals, and sugary snacks, were associated with higher levels of externalising behaviours in children. Additionally, children who consumed fewer healthy foods like fish, vegetables, and fruits, and more unhealthy items such as sweets and fast food, exhibited more emotional health issues.
Moreover, maternal depression and anxiety symptoms are associated with children’s mental health, but diet seems to play an independent role. While the results generally support the idea that maternal dietary habits matter, one study showed that particularly healthy diets during pregnancy may be linked to more internalising behaviours in children, possibly due to maternal anxiety.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• The book provides valuable insights into the connection between diet and mental health, drawing from a wide range of research studies and evidence.
• The author’s personal journey and background in nutritional psychiatry bring a unique and relatable perspective to the topic, making it more engaging for readers.
Weaknesses:
• Some parts of the book may be too technical for a general audience, potentially making it challenging for readers without a background in nutrition or psychology to fully grasp the concepts.
• The book could benefit from more summary tables and concise explanations of research findings to make the complex information more accessible.
Best quotes from Brain Changer
“Almost unbelievably, given the rise of large-scale agriculture and our subsequent increased access to food, poor diet is now the leading risk factor for early death in developed countries and number two worldwide. Across the entire globe in 2016, the number-one risk factor for death in men and the second leading risk factor for death in women was a diet low in fruits, vegetables, whole grains, nuts and seeds, fibre and good-quality fats from fish and plants, and/or a diet high in processed meats, salt and sugar-sweetened beverages.”
“Many studies from around the world now indicate that diet quality is related to mental health in young people from different cultures, with different dietary practices. For example, a study in Chinese adolescents showed that higher scores on a ‘traditional’ dietary pattern, including whole grains, vegetables, fruit, rice and soy products, were related to reduced depression and anxiety, while both an unhealthy ‘snacking’ dietary pattern and a high- meat dietary pattern were related to more depression and anxiety.”
“…Professor Ian Colman, has recently published the results of a large study showing that while depression is associated with an increased risk of early death (this has been shown before – indeed, my Norwegian colleagues showed that depression was roughly equivalent to smoking in increasing the risk for early death), anxiety is associated with reduced risk. One possible reason for this is that people who are more anxious take better care of themselves.”
Final takeaway
In Brain Changer, Felice Jacka, a leading expert in nutritional psychiatry, unravels the intricate relationship between diet and mental health. With a wealth of research, she underscores the significance of dietary patterns in shaping our mental well-being. Jacka’s book introduces groundbreaking studies, offering hope that improving one’s diet can lead to substantial mood enhancements, particularly for individuals grappling with depression.
While the book may delve into technical details that could challenge some readers, its unique perspective, extensive research coverage, and transformative insights make it an essential read for anyone interested in harnessing the power of nutrition to bolster mental health.
In today’s fast-paced world, more people than ever are dealing with mental health challenges. The challenges of modern life have prompted a profound exploration of factors that influence our psychological well-being. In this context, Felice Jacka’s Brain Changer becomes a valuable and relevant guide. It focuses on a less-explored aspect: how our diet can significantly influence our mental health.
In this review, we embark on a journey through Brain Changer, unveiling its key takeaways, strengths, and some minor limitations, ultimately illuminating the transformative potential of dietary choices on the landscape of mental health.
Author’s background
Felice Jacka is a renowned Professor of Nutritional Psychiatry, the Director of the Food & Mood Centre at Deakin University, and the founder and president of the International Society for Nutritional Psychiatry Research.
She is credited with pioneering the field of ‘Nutritional Psychiatry,’ establishing the significance of diet as both a risk factor and a treatment target for common mental disorders. Her research has had a substantial impact, with her studies being cited in over 80 global policy documents (including WHO and UNICEF) and influencing psychiatric clinical guidelines in Australia and beyond.
What is the book about?
Brain Changer by Felice Jacka explores the intriguing connection between mental health and diet, offering a unique perspective shaped by the author’s background and personal experiences.
The book starts by delving into some large-scale studies and what they might mean for the future of research in this area. Then, Felice shares her own smaller-scale investigations, where she painstakingly looks for those connections between our diet and how we feel mentally.
Brain Changer also delves into the realm of speculative diet trends and government dietary messaging, providing a broad view of the topic. The book concludes with recipes and insights into Jacka’s own eating habits.
At its core, this book tells a story about the profound impact our food choices have on our mental and brain health throughout our lives. It’s not just about preventing mental health issues; it’s also about dealing with them if they come our way. Brain Changer aims to provide you with practical tools to boost your mental and brain health, no matter where you are in life.
Three key takeaways from Brain Changer
1. There is a strong connection between your diet and mental well-being
Research from various countries, including Japan, China, Korea, Iran, France, Greece, Italy, and the United States, consistently reveals a strong link between dietary patterns and mental health. The author emphasises that diets rich in plant foods, fish, and healthy oils are associated with lower rates of depression, while diets high in manufactured foods with added fats, sugars, and salt are linked to increased depression.
A Mediterranean-style diet, in particular, shows promise in reducing the risk of developing depression by approximately 30%. On the contrary, a study involving over 7000 young Australians showed that participants with high ‘unhealthy’ diet scores, reflecting frequent consumption of fast food and sugary snacks, faced a nearly 80% increased risk of depression. These findings emphasise the importance of considering dietary choices as a key factor in mental well-being.
2. If you improve your diet, your mental health will improve
In Brain Changer, Felice Jacka discusses groundbreaking research from the SMILES study, which aimed to answer the question: Can changing your diet improve your mood if you’re depressed? While this question remained unanswered for a long time, the SMILES study provided compelling evidence. By helping people with clinical depression make dietary improvements, the study found that their mood significantly improved.
Notably, a third of the participants in the dietary support group achieved remission from depression, while only 8% in the social support group did. This breakthrough highlights the potential of dietary changes as a complementary approach to managing depression, offering hope and empowerment to those seeking alternative solutions alongside other forms of treatment.
3. Diet during pregnancy can affect a child’s emotional health
Research exploring the relationship between maternal diet during pregnancy and children’s emotional health reveals intriguing findings. Felice Jacka discusses studies from Norway, the Netherlands, and the United Kingdom, all pointing to a significant connection between a mother’s diet during pregnancy and her child’s emotional well-being. Unhealthier diets during pregnancy, characterised by processed meats, refined cereals, and sugary snacks, were associated with higher levels of externalising behaviours in children. Additionally, children who consumed fewer healthy foods like fish, vegetables, and fruits, and more unhealthy items such as sweets and fast food, exhibited more emotional health issues.
Moreover, maternal depression and anxiety symptoms are associated with children’s mental health, but diet seems to play an independent role. While the results generally support the idea that maternal dietary habits matter, one study showed that particularly healthy diets during pregnancy may be linked to more internalising behaviours in children, possibly due to maternal anxiety.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• The book provides valuable insights into the connection between diet and mental health, drawing from a wide range of research studies and evidence.
• The author’s personal journey and background in nutritional psychiatry bring a unique and relatable perspective to the topic, making it more engaging for readers.
Weaknesses:
• Some parts of the book may be too technical for a general audience, potentially making it challenging for readers without a background in nutrition or psychology to fully grasp the concepts.
• The book could benefit from more summary tables and concise explanations of research findings to make the complex information more accessible.
Best quotes from Brain Changer
“Almost unbelievably, given the rise of large-scale agriculture and our subsequent increased access to food, poor diet is now the leading risk factor for early death in developed countries and number two worldwide. Across the entire globe in 2016, the number-one risk factor for death in men and the second leading risk factor for death in women was a diet low in fruits, vegetables, whole grains, nuts and seeds, fibre and good-quality fats from fish and plants, and/or a diet high in processed meats, salt and sugar-sweetened beverages.”
“Many studies from around the world now indicate that diet quality is related to mental health in young people from different cultures, with different dietary practices. For example, a study in Chinese adolescents showed that higher scores on a ‘traditional’ dietary pattern, including whole grains, vegetables, fruit, rice and soy products, were related to reduced depression and anxiety, while both an unhealthy ‘snacking’ dietary pattern and a high- meat dietary pattern were related to more depression and anxiety.”
“…Professor Ian Colman, has recently published the results of a large study showing that while depression is associated with an increased risk of early death (this has been shown before – indeed, my Norwegian colleagues showed that depression was roughly equivalent to smoking in increasing the risk for early death), anxiety is associated with reduced risk. One possible reason for this is that people who are more anxious take better care of themselves.”
Final takeaway
In Brain Changer, Felice Jacka, a leading expert in nutritional psychiatry, unravels the intricate relationship between diet and mental health. With a wealth of research, she underscores the significance of dietary patterns in shaping our mental well-being. Jacka’s book introduces groundbreaking studies, offering hope that improving one’s diet can lead to substantial mood enhancements, particularly for individuals grappling with depression.
While the book may delve into technical details that could challenge some readers, its unique perspective, extensive research coverage, and transformative insights make it an essential read for anyone interested in harnessing the power of nutrition to bolster mental health.
March 24, 2019
Thought provoking. I first hear Felice Jacka speak at Festival21 and she mentioned her study (which I'd never heard of). I was super curious. I wasn't sure how easy to read her book would be, but when I got a copy I was pleasantly surprised. Felice uses the technical scientific language, but also breaks it down into easy to understand language.
I was interested to read about the studies, and also great to see it is written by an Australian - even if many of the studies are based overseas.
THIS IS NOT A DIET BOOK. I put that in capitals in case you think it might be. It's about variety of food, and there are a few recipes at the back, and I like how they are for just 1 or 2 people, less waste! Fresher food!
There is so much information out there - hello media & 'personalities' - keep in mind most of them have a vested interest in Big Food companies, who profit from keeping us confused.
I would recommend the book, you may not read all the chapters (for example I didn't read the chapter on children, as I don't have any). However you will learn a lot, and become a more informed consumer - and that's a good thing! Plus support Aussies!
I was interested to read about the studies, and also great to see it is written by an Australian - even if many of the studies are based overseas.
THIS IS NOT A DIET BOOK. I put that in capitals in case you think it might be. It's about variety of food, and there are a few recipes at the back, and I like how they are for just 1 or 2 people, less waste! Fresher food!
There is so much information out there - hello media & 'personalities' - keep in mind most of them have a vested interest in Big Food companies, who profit from keeping us confused.
I would recommend the book, you may not read all the chapters (for example I didn't read the chapter on children, as I don't have any). However you will learn a lot, and become a more informed consumer - and that's a good thing! Plus support Aussies!
January 14, 2020
Eat a Mediterranean diet. It’s good for your physical and mental health. There. Done.
Actually it was a well written and interesting book but I skimmed the background research and went straight for the dietary recommendations. Maybe I’m not being fair to the author. I’m sure I’m not. I’ve just upgraded my stars to reflect that my own laziness is not the fault of this very clever author who has devoted her scientific career to improving people’s health and wellbeing and who writes in an approachable way.
Actually it was a well written and interesting book but I skimmed the background research and went straight for the dietary recommendations. Maybe I’m not being fair to the author. I’m sure I’m not. I’ve just upgraded my stars to reflect that my own laziness is not the fault of this very clever author who has devoted her scientific career to improving people’s health and wellbeing and who writes in an approachable way.
November 20, 2021
Full of interesting stuff. Only spoilt by the tremendous smugness of the author, who loves vegetables and sees junk food as the poisonous crap it undoubtedly is and can't understand why the rest of us can't just eat properly.
February 22, 2021
Steeped in hard research and would follow her recommendation of “The Good Gut” at some point.
Although, she needs to calm down on her obsession with the Mediterranean diet lmao.
Although, she needs to calm down on her obsession with the Mediterranean diet lmao.
October 22, 2022
Felice grew up in a family of naturopaths, studied arts, then decided to study psychiatry. As she had suffered from anxiety, she wondered if there was a link between mood and food. This book collates parallel lines of evidence from meta data analysis of psychiatric studies, clinical research into animal diet and nutritional information (of which she does not claim to have expertise) to draw correlations between mental health and diet.
The meta analysis of data dredged from other studies is not designed to test her strong belief that there must be links. She notes that proof is impossible to find, as it involves unethical studies on humans. In addition she outlines the caveats of the analysis she uses, discussing sample size (in most studies this is way too low) and confirmation bias (which, ironically, Felice has in spades).
The strength of the book is at the beginning, with the description of large studies and how these observations may direct future research. The middle part outlines her own smaller scale research. Everywhere she looks, it seems, there is some correlation between food and mental health.
The third part of the book is speculative about diet trends today, such as ketones, low carbs, Paleo etc. and a summary of different government messaging about diet. The final part, surprising to me, were recipes, and a description of her eating habits. Essentially she is provides diet advice throughout but says this is not a diet book.
We've always known that diet impacts physical and mental health, but Felice wants to take that one step further. She has set up her own branch of psychiatry and convinced the Australian government to provide better diet messaging. All very good.
Her writing is chatty, but possibly too technical for the general audience. I would have liked some summary tables with sample sizes, the population demographic and some assessment of the accuracy of conclusions (low, I suspect). What was frustrating is that when her studies don't show what she expects, she invents yet another hypothesis. Reverse causality? Well, prove it!
What Felice does show is how complex mental health and diet are, how difficult it is to provide advice to individuals from population studies, and that the impact of one on the other can only be shown at the extremes. Even then, the cause and effect (physiological/psychological basis) is unknown.
Felice mentions the method by which she collected some data, and it would have been good to have those questions or a short version of them in the book. The book as a whole outlines her motivations, passion and interest in this branch of psychiatry, and a lot is common sense.
Claims that a whole food diet can improve your mental health on the back cover mean that it can, but it won't necessarily will. As we know, mental health depends on a lot of factors and the degree to which diet influences it depends on a lot of things too.
Good luck to Felice as she undertakes more research with specific objectives. Hopefully others do the same so that future meta analysis can be as or more useful.
The meta analysis of data dredged from other studies is not designed to test her strong belief that there must be links. She notes that proof is impossible to find, as it involves unethical studies on humans. In addition she outlines the caveats of the analysis she uses, discussing sample size (in most studies this is way too low) and confirmation bias (which, ironically, Felice has in spades).
The strength of the book is at the beginning, with the description of large studies and how these observations may direct future research. The middle part outlines her own smaller scale research. Everywhere she looks, it seems, there is some correlation between food and mental health.
The third part of the book is speculative about diet trends today, such as ketones, low carbs, Paleo etc. and a summary of different government messaging about diet. The final part, surprising to me, were recipes, and a description of her eating habits. Essentially she is provides diet advice throughout but says this is not a diet book.
We've always known that diet impacts physical and mental health, but Felice wants to take that one step further. She has set up her own branch of psychiatry and convinced the Australian government to provide better diet messaging. All very good.
Her writing is chatty, but possibly too technical for the general audience. I would have liked some summary tables with sample sizes, the population demographic and some assessment of the accuracy of conclusions (low, I suspect). What was frustrating is that when her studies don't show what she expects, she invents yet another hypothesis. Reverse causality? Well, prove it!
What Felice does show is how complex mental health and diet are, how difficult it is to provide advice to individuals from population studies, and that the impact of one on the other can only be shown at the extremes. Even then, the cause and effect (physiological/psychological basis) is unknown.
Felice mentions the method by which she collected some data, and it would have been good to have those questions or a short version of them in the book. The book as a whole outlines her motivations, passion and interest in this branch of psychiatry, and a lot is common sense.
Claims that a whole food diet can improve your mental health on the back cover mean that it can, but it won't necessarily will. As we know, mental health depends on a lot of factors and the degree to which diet influences it depends on a lot of things too.
Good luck to Felice as she undertakes more research with specific objectives. Hopefully others do the same so that future meta analysis can be as or more useful.
January 21, 2022
Autor Felice Jacka on toitumispsühhiaatria professor ning Deakini ülikooli Food & Mood Centre (toidu- ja meeleolukeskuse) direktor. Ta on ka Rahvusvahelise Toitumispsühhiaatria Uurimise Seltsi (ISNPR) asutaja ja president ning Austraalia vaimsete häirete ennetamise liidu endine president. Tema praegune uurimus keskendub tihedalt seostele toitumise, soolestiku tervise ning vaimse ja aju tervise vahel.
Ta kirjutab enda kohta, et kasvas üles ebatraditsioonilises naturopaatide peres, kus oli tugev uskumus, et sa oled see, mida sa sööd. Vanemad olid vegetaarlased ja ema ei osanud üldse süüa teha: keetis neid seni, kuni olid muutunud ühtlaseks plögaks ja siis valada taldrikule. Nii et noorena Jacka köögivilju ei armastanud.
Noorena näbi ta oma karjääri kunstnikuna. Kuid teismelisena alanud ärevushäired ja haigestumine depressiooni, muutis valikuid ja ta asus õppima psühholooogiat:
„Selle (psühholoogiaõpingute) väga oluline põhjus oli minu isiklik kogemus ärevuse ja depressiooniga. Pärast seda, kui lapsepõlves oli välja kujunenud ärevushäire – mis ei ole sugugi haruldane –, oli mul teismeeas välja kujunenud üsna tõsine paanikahäire ja hakkasin kogema regulaarseid depressioonihooge. Kahjuks on see paljude inimeste jaoks väga levinud kogemus. Hilistest kahekümnendatest eluaastatest olin aga hakanud treeningule, dieedile ja unele keskendudes taastuma.“
Raamat ise on väga hästi liigendatud, teemad jaotatud lühemateks alapeatükkideks, nii et lugeda on väga lihtne ja mõnus. Peatüki lõpus on peamised pidepunktid uusesti välja toodud.
Jacka uurinud erineva toidu mõju ajule ja raamatu lõpupeatükis vastab ja selgitab ta selliseid küsimusi: kas punane liha on ajule halb, kas gluteen ikka on nii halva mõjuga, kuidas mõjuvad ajule piimatooted, kas Paleo on ajule parim, kas peaks vältima kaunvilju jms.
Ta kirjutab enda kohta, et kasvas üles ebatraditsioonilises naturopaatide peres, kus oli tugev uskumus, et sa oled see, mida sa sööd. Vanemad olid vegetaarlased ja ema ei osanud üldse süüa teha: keetis neid seni, kuni olid muutunud ühtlaseks plögaks ja siis valada taldrikule. Nii et noorena Jacka köögivilju ei armastanud.
Noorena näbi ta oma karjääri kunstnikuna. Kuid teismelisena alanud ärevushäired ja haigestumine depressiooni, muutis valikuid ja ta asus õppima psühholooogiat:
„Selle (psühholoogiaõpingute) väga oluline põhjus oli minu isiklik kogemus ärevuse ja depressiooniga. Pärast seda, kui lapsepõlves oli välja kujunenud ärevushäire – mis ei ole sugugi haruldane –, oli mul teismeeas välja kujunenud üsna tõsine paanikahäire ja hakkasin kogema regulaarseid depressioonihooge. Kahjuks on see paljude inimeste jaoks väga levinud kogemus. Hilistest kahekümnendatest eluaastatest olin aga hakanud treeningule, dieedile ja unele keskendudes taastuma.“
Raamat ise on väga hästi liigendatud, teemad jaotatud lühemateks alapeatükkideks, nii et lugeda on väga lihtne ja mõnus. Peatüki lõpus on peamised pidepunktid uusesti välja toodud.
Jacka uurinud erineva toidu mõju ajule ja raamatu lõpupeatükis vastab ja selgitab ta selliseid küsimusi: kas punane liha on ajule halb, kas gluteen ikka on nii halva mõjuga, kuidas mõjuvad ajule piimatooted, kas Paleo on ajule parim, kas peaks vältima kaunvilju jms.
September 20, 2022
Australian Professor Felice Jacka presents her (and various other researchers) findings on the links between diet and common mental health disorders. I do love a book that cites it's sources and this one is well researched and Jacka also carefully explains the limits and any issues of the various studies she references.
Essentially it boils down to while people have long suspected links between mood and diet it is only recently (since early 2000s) that there have been well conducted, relatively large scale studies (both coss-sectional and longitudinal) to either prove or disprove various dietary theories and links to mental health; specifically Anxiety and Depression. Jacka dives into those studies and explains to the reader (or listener) the findings in plain English - both the positive and negative results.
I found it very interesting and motivating to make positive dietary changes. Please note; this is not a "diet" book - while Jacka gives some advice and suggest some recipes, mostly she is advocating for long-term lifestyle changes to put mostly unprocessed, natural foods back on the menu. If you read this expecting a menu plan and restrictive calories you are going to be frustrated.
If you or someone in your life is experiencing Anxiety or Depression this might be the motivation you need to make some changes. It should also be noted that at no time does Jacka suggest diet alone is enough to manage clinical mental health conditions, this is something to do alongside therapy and medication and with the support of health professionals.
Essentially it boils down to while people have long suspected links between mood and diet it is only recently (since early 2000s) that there have been well conducted, relatively large scale studies (both coss-sectional and longitudinal) to either prove or disprove various dietary theories and links to mental health; specifically Anxiety and Depression. Jacka dives into those studies and explains to the reader (or listener) the findings in plain English - both the positive and negative results.
I found it very interesting and motivating to make positive dietary changes. Please note; this is not a "diet" book - while Jacka gives some advice and suggest some recipes, mostly she is advocating for long-term lifestyle changes to put mostly unprocessed, natural foods back on the menu. If you read this expecting a menu plan and restrictive calories you are going to be frustrated.
If you or someone in your life is experiencing Anxiety or Depression this might be the motivation you need to make some changes. It should also be noted that at no time does Jacka suggest diet alone is enough to manage clinical mental health conditions, this is something to do alongside therapy and medication and with the support of health professionals.
October 28, 2019
I heard the author on a podcast and was so intrigued by her research that I ordered this book, which is not published in the US.
The overall message is that by improving diet, people with all sorts of conditions can improve their mental health. In general, the diet is the same that would be recommended for health in general: lots of vegetables, whole grains, legumes, some fermented dairy and vegetables, and fish a couple of times a week. The author also recommends eating small amounts of grass-fed beef, though she does not do it herself, being a mostly-vegetarian. Another interesting note is that the improved mood produced by a better diet is independent of weight loss. This is not a book about weight loss at all.
The book's tone was chatty, interspersed with serious research, but at times I felt like it could have used a better editor. It was also disheartening to read from the US -- apparently our food system is very bad, and on top of that we don't have a government that's invested in keeping us healthy, which countries with more comprehensive public health systems do have.
The overall message is that by improving diet, people with all sorts of conditions can improve their mental health. In general, the diet is the same that would be recommended for health in general: lots of vegetables, whole grains, legumes, some fermented dairy and vegetables, and fish a couple of times a week. The author also recommends eating small amounts of grass-fed beef, though she does not do it herself, being a mostly-vegetarian. Another interesting note is that the improved mood produced by a better diet is independent of weight loss. This is not a book about weight loss at all.
The book's tone was chatty, interspersed with serious research, but at times I felt like it could have used a better editor. It was also disheartening to read from the US -- apparently our food system is very bad, and on top of that we don't have a government that's invested in keeping us healthy, which countries with more comprehensive public health systems do have.
November 20, 2024
I understand the difficulty science writers have in making their results interesting, I think Dr Jacka did her best but omg this book had me dragging my feet. I found the first half so dry, but that’s literally it, it’s about research and statistics, it’s important to know but the stories and application to the world in the second part was what actually kept me reading. And I can’t deny it HAS had an impact, I feel compelled to change and feel motivated, so objective obtained?
I knew 90% of this already with my background on researching veganism and it was a nice boost to know I’m on the right path with the data to back me up.
I didn’t know that diet had such a clear link to mental health. She really drives home the point.
I knew 90% of this already with my background on researching veganism and it was a nice boost to know I’m on the right path with the data to back me up.
I didn’t know that diet had such a clear link to mental health. She really drives home the point.
July 26, 2019
This is a great book for understanding the current level of evidence regarding the importance of food on our mood, and therefore our life. I am very interested in food and health at the moment because I am currently struggling with food sensitivities. This book is one of the few written by an academic that draws heavily from the evidence-base, as a fellow scientist I loved it!
I would recommend this book to anyone needing a logical/intellectual reason to change their diet. I think this book is primarily written for a lay audience, I loved the 'scientific' chapter!
I would recommend this book to anyone needing a logical/intellectual reason to change their diet. I think this book is primarily written for a lay audience, I loved the 'scientific' chapter!
May 14, 2021
This is a useful introductory book on nutrition, mostly in the context of mental health.
I had concerns around how much she pushes fish, given the obvious sustainability concerns & overfishing, risks of ingesting unhealthy levels of mercury and antibiotic use in farmed fish.
Similarly, using olive oil as liberally as she suggests (several tablespoons per day) means huge amounts of calories and fat, even if it's the "good" kind, that's still a lot of one's daily calories.
I would additionally consult other sources for a more rounded picture.
I had concerns around how much she pushes fish, given the obvious sustainability concerns & overfishing, risks of ingesting unhealthy levels of mercury and antibiotic use in farmed fish.
Similarly, using olive oil as liberally as she suggests (several tablespoons per day) means huge amounts of calories and fat, even if it's the "good" kind, that's still a lot of one's daily calories.
I would additionally consult other sources for a more rounded picture.
September 3, 2019
When it comes to diet and foods, there are many myths and tons of different opinions from different sources, which makes you end up confused, avoiding good food and consuming too much of something not necessarily so nutritious. Having read from an expert with scientific study results at hand, I have learned a ton. A must read, in my opinion. I also admire the author who attended college in her 30s again and went through all the academic path to study the effects of diet on mental health.
August 1, 2021
Amazingly written and researched book on nutritional psychiatry i.e. how the food we eat affects the health of our brain. I'm biased because I loosely know the author and have heard her speak a few times, but she's a shining star in the field for a reason. I highly recommend listening to the audiobook, which she reads herself. Five big stars and recommended to anyone interested in healthy (i.e. not prescriptive, restrictive, or maladaptive) eating.
April 12, 2023
I really found this book useful and informative. She confirmed a lot of what I already knew by signposting solid research in the area of ‘food and mood’. Perhaps further detail on why people make poor choices would be helpful. (Low income being a major contributor). Sadly a basket of fruit and vegetables no longer comes cheap. At least not in the UK in 2023. But still a very valuable read that’s worth your time.
June 25, 2019
Wow. This clearly researched and written book explains the relationship between the gut and brain, particularly the links between mental health issues like anxiety and depression and nutrition. Not hard going to follow along with, and there are clear summaries at the end of each chapter detailing what research has (and maybe hasn't yet) proven.
April 19, 2019
Eye opening and research based. Felt it was a bit repetitive at times but I liked how she used a lot of studies and research to back up her points. Will definitely be incorporating it into my lifestyle!
August 6, 2021
A well written and well researched book which taught me a few things I didn’t know and reinforced a lot that I did know, largely that if you eat rubbish, you feel rubbish. I think this may have worked better in a recipe book format however it was interesting and informative
September 22, 2019
Encontré interesante la forma de presentar como nuestra alimentación impacta en la salud mental. Es una buena lectura para meditar sobre lo que comemos diariamente.
February 18, 2020
Important stuff!
September 15, 2020
A sensible, no nonsense book that has been well researched and is presented in an easy to understand way.
December 21, 2020
Interesting read about the science around mental health and diet and how to form better habits to improve your mind and body
June 10, 2021
I’ve read a few of this kind of brain book recently, and this offers similar advice (Mediterranean diet). This is a little different with policy recommendations, recipes and quick lunches.
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August 15, 2021It is for those who are interested in learning in details about the relationship between diet and mental health. For me, there are so much studies that I want only to know the conclusion from.
March 13, 2023
Brilliant.
December 2, 2023
3.5 stars.
September 7, 2024
Very informative book about the current research related to diet and mental health. Factual and data driven.
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