food and behaviour: putting caterers at the front …...food and behaviour: putting caterers at the...
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Food and Behaviour:Putting Caterers at the Front
of the Health Agenda
Dr Alex RichardsonSenior Research Fellow, Centre for Evidence
Based Intervention. University of Oxford
Founder Director of the UK Charity, Food and Behaviour (FAB) Research
16 Apr 2004 - Times Educational SupplementBy Stephanie Northern
“The physical risks to children from a nutritionally poor diet are now acknowledged, but the damage being done to their behaviour, learning abilities and mood is not.”
“A Rotten Way to Feed the Children”
• The UK Government has been forced to pump £342 million into school behaviour improvement programmes. • The WHO predicts a 50 per cent rise in child mental disorders by 2020.• Dyslexia, hyperactivity, autism and related conditions all appear to be on the increase.
© A.J.Richardson, Food And Behaviour Research 2012
© A.J.Richardson, Food And Behaviour Research 2012
Childhood Behavioural and Learning Difficulties – The Overlap
Dyslexia
Autistic SpectrumDyspraxia
ADHD
• These diagnoses are descriptions – they are not explanations. • Difficulties are dimensional, affecting > 20% of UK school children
© A.J.Richardson, Food And Behaviour Research 2012
The role of Nutrition?• Appropriate nutrition is essential for:
– The growth and development of brains and bodies – Building, maintaining, fuelling and repairing every cell in
every part of the brain and body
• At least 39 essential nutrients must be provided by our food– These include vitamins and minerals, essential amino acids,
and omega 3 and omega 6 fatty acids
• Many of these are lacking from modern diets• Individual differences affect dietary requirements
– Specific nutrients may be needed in unusually high quantities– There may be allergies or intolerances to certain foods
© A.J.Richardson, Food And Behaviour Research 2010
Nutrition in Young Offenders(Gesch et al, 2002 Brit,J,Psychiat)
• Randomised controlled trial of dietary treatment
• 231 young offenders imprisoned at a high-security unit in the UK took part
• Each received either a multivitamin + fatty acid supplement, or a matched placebo
Could diet help to reduce violence and cut crime?
© A.J.Richardson, Food And Behaviour Research 2010
Gesch et al 2002: RESULTSAll Disciplinary Incidents - Intent to treat (ITT) =231.
1133 offences: Active vs Placebo: -26.3 % (p ‹ 0.027)
0
0.2
0.4
0.6
0.8
1
1.2
1.4
Rat
io o
f Rat
e of
Dis
cipl
inar
y In
cide
nts
Sup
plem
enta
tion/
Bas
elin
e
ActivePlacebo
Active 1 0.737
Placebo 1 0.993
Before Supplementation During Supplementation
Error bars drawn at two standard errors to indicate the 95% confidence interval
Supplementation for at least 2 weeks: Active vs Placebo: -34.0%And for violent offences only: “ -37.0%
© A.J.Richardson, Food And Behaviour Research 2012
The unbalanced diet…
© A.J.Richardson, Food And Behaviour Research 2010
‘Poor Food Choices’1983 - 1997 64 % ↑ in consumption of
high-sugar drinks by children1998 - 2002 68 % ↑ in spending on crisps, chocolate, gum and cigarettes on the way
to school (£433m in 2002)
Most commonly eaten foods: Crisps, chips and chocolate barsLeast commonly eaten foods: Fruit and vegetables
Consumers’ Association report 2003. Food diaries for 246 primary and secondary pupils: diets were • High in saturated fat, sugar and salt• Low in many vital nutrients – including zinc, iron, protein,
calcium, folate and vitamins A and C.
Many children’s diets fail to provide adequate intakes of
essential micronutrients
(vitamins, minerals and essential fatty acids)
© A.J.Richardson, Food And Behaviour Research 2011
Typical for UK Children
Fruit & Veg
Starchy foods
Calcium rich dairy
Fatty/ Sugaryfoods
Protein
Many nutritional features of modern western-type diets are
evolutionarily novel and pathological• High Glycaemic Load• Altered Fatty Acid Composition• Altered Macronutrient Composition• Reduced Micronutrient Density • Acid-Alkaline Balance• Sodium-Potassium Ratio• Dietary Fibre
© A.J.Richardson, Food And Behaviour Research 2012
Sugar
Cordain et al. (2005) Origins and evolution of the western diet: health implications for the 21st century. Am J Clin Nutr, 81:341-54.
© A.J.Richardson, Food And Behaviour Research 2012
Sugar and ‘Refined Carbs’
Blood glucose metabolism
© A.J.Richardson, Food And Behaviour Research 2012
Sugary foods and drinks cause rapid swings in blood sugar (affecting mood, behaviour and
cognition)
Optimal range for brain function
© A.J.Richardson, Food And Behaviour Research 2012
‘Slow-release’ foods at breakfast help to keep blood sugar levels stable (minimising fluctuations
in mood, behaviour and cognition)
Optimal range for brain function
© A.J.Richardson, Food And Behaviour Research 2012
Sugar addiction?
• Evidence that intermittent, excessive sugar intake causes endogenous opioid dependence.Colantuoni C, et al (2002) Obesity Research,10(6):478-88.
• Opiate-like effects of sugar on gene expression in reward areas of the rat brain.
• Spangler R, et al (2004) Brain Research and Molelcular Brain Research, 19;124(2):134-42.
Sugar – the new poison?Robert Lustig Prof of Pediatrics at UCSF: Interview with New Scientist, 2011 on his Youtube lecture,
"Sugar: The bitter truth“
Q: Why Do We Consume so much Sugar?
© A.J.Richardson, Food And Behaviour Research 2012
• One reason is that it's addictive. The food industry knows that when they add fructose we buy more. That's why it's in everything.
• There are five tastes on your tongue: sweet, salty, sour, bitter and umami. Sugar covers up the other four, so you can't taste the negative aspects of foods.
• You can make dog poop taste good with enough sugar. In essence, that is what the food industry has done
Glucose vs Fructose• Glucose
– Used by all living cells as a source of energy– Absorbed directly into the bloodstream
© A.J.Richardson, Food And Behaviour Research 2012
• Fructose– Requires processing by the liver before its energy
can be used (technically – a ‘toxin’)– NO PROBLEM if consumed via eating fruits and
sweet vegetables (nature provides the antidote..)– NOT HEALTHY if consumed as a ‘white powder’
– i.e table sugar or High-Fructose Corn Syrup (both approx 50% glucose, 50% fructose.
© A.J.Richardson, Food And Behaviour Research 2007
All Calories are NOT equal(Lustig 2006 Nature Endocrinology)
• ‘Energy in, energy out’– Consuming more calories than are burned for energy leads to fat
storage. Yes, BUT:
• Conventional advice to ‘Eat Less, Exercise more’ does not work – because:– Consuming excess sugar can increase appetite and reduce energy
• Excessive calories from sugar (fructose) affect the balance of key hormones that regulate energy metabolism and appetite• Insulin resistanc, leptin resistance, increased ghrelin etc
© A.J.Richardson, Food And Behaviour Research 2010
Artificial Food Colourings and HyperactivitySchwab, D.W., Trinh, N.H. (2004) J Dev Behav Pediatr 25(6) 423-434
© A.J.Richardson, Food And Behaviour Research 2010
Food Additives also affect Behaviour in Children from the General Population
Two randomised controlled trials commissioned by the UK Food Standards Agency
• Bateman et al 2004 - Arch Dis Childhood; 89: 506-11 The effects of a double blind, placebo-controlled, artificial food colourings and benzoate preservative challenge on hyperactivity in a general population sample of preschool children.
• McCann et al 2007 - Lancet; 370 (9598): 1560-67 Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: a randomised, double-blinded, placebo-controlled trial
© A.J.Richardson, Food And Behaviour Research 2010
Diets high in refined, packaged & processed foods lack many essential nutrients (& fibre)
• Fruit and vegetables are lacking– the ‘5-a-day’ message still isn’t working… – and vitamin and mineral content has fallen
• Whole, unrefined foods are lacking– these should provide fibre, and key micronutrients
• Omega-3 fatty acids are lacking– found in fish and seafood, green vegetables, some nuts &
seeds (…not children’s favourite foods…)
What’s missing from our diets ?
Many nutritional features of modern western-type diets are
evolutionarily novel and pathological• High Glycaemic Load• Altered Fatty Acid Composition• Altered Macronutrient Composition• Reduced Micronutrient Density • Acid-Alkaline Balance• Sodium-Potassium Ratio• Dietary Fibre
© A.J.Richardson, Food And Behaviour Research 2012
Cordain et al. (2005) Origins and evolution of the western diet: health implications for the 21st century. Am J Clin Nutr, 81:341-54.
Fat
© A.J.Richardson, Food And Behaviour Research 2010
Food and mood
Depression shows strong associations with diet
Omega-3 fatty acids(found in fish and seafood)
seem to be a protective factor
© A.J.Richardson, Food And Behaviour Research 2007
r =-0.84 p <0.005
Fish Consumption and Major DepressionAnnual Prevalence by Country
W. Germany
Korea
0
1%
2%
3%
4%
5%
6%
20 40 60 80 100 120 140 160Apparent Fish Consumption (lbs./ person/year)
Maj
or D
epre
ssio
n,
Ann
ual p
reva
lenc
e, (r
ate
/100
per
sons
)
Japan (0.12%)
New Zealand (5.8%)
United States (3.0%)
Puerto Rico (3.0%)
Taiwan (0.8%)
(2.3%)
Canada (5.2%)
France (4.5%)
(5.0%)
Hibbeln, The Lancet 1998; 351-1213
© A.J.Richardson, Food And Behaviour Research 2010
The paradigm governing human nutrition last century was
wrong
The main emphasis has been on physical growth (and dietary protein)
© A.J.Richardson, Food And Behaviour Research 2010© Professor Michael Crawford, London Metropolitan University
© A.J.Richardson, Food And Behaviour Research 2007© Professor Michael Crawford, London Metropolitan University
© A.J.Richardson, Food And Behaviour Research 2010
Human development is about the growth of the BRAIN, not the body –
and Nutrition is simply Critical
© A.J.Richardson, Food And Behaviour Research 2010
© Professor Michael Crawford, London Metropolitan University
© A.J.Richardson, Food And Behaviour Research 2010
The human brain is 60% FAT
and it matters what kind
Dietary advice has not been taking this into account
© A.J.Richardson, Food And Behaviour Research 2007
Getting the Fats WrongMargarines and commercially baked or fried foods usually contain high levels of hydrogenated and trans fats
These are artificially saturatedand ‘twisted’ fats, which have• no known nutritional benefits• many health risks.
Trans fats compete with the essential fatty acids (omega-3 and omega-6) needed for brain and body health
© A.J.Richardson, Food And Behaviour Research 2011
Getting the Fats RightQuality, not Quantity
Some Fats are EssentialOmega-3 and Omega-6
Polyunsaturates
© A.J.Richardson, Food And Behaviour Research 2007
Changes in Dietary Fat Intake Dramatic increase in Omega-6 / Omega-3 Ratio
© A.J.Richardson, Food And Behaviour Research 2012
Dietary Sources of Omega-6omega-6
LA (Linoleic) 18:2
GLA 18:3
DGLA 20:3 *
AA (Arachidonic) 20:4 *
Adrenic 22:4
DPA(n-6) 22:5
Vegetable oils, nuts, seeds, grains
Meat, eggs, dairy products (milk cheese, butter, yogurt etc)
Evening primrose
oil
EFA
HUFA
© A.J.Richardson, Food And Behaviour Research 2007
Dietary Sources of Omega-3omega-3
ALA (α-linolenic) 18:3
18:4
20:4
EPA 20:5 *
DPA(n-3) 22:5
DHA 22:6
Green leafy vegetables, seaweed, & some nut & seed oils (flax, walnut, canola)
Fish and seafood
Shorter-Chain
Long-Chain (LC-PUFA)
© A.J.Richardson, Food And Behaviour Research 2007
What are omega-3 essential for?1. The structure of all cell membranes
– Omega-3 (and omega-6) LC-PUFA increase membrane fluidity, essential for optimal cell signalling
– 6-10% of the dry mass of the brain should be DHA
– DHA is particularly concentrated in nerve terminals, where chemical signals between cells are exchanged
– Concentrations of dopamine, serotonin, noradrenalin etc are influenced by omega-3 status
© A.J.Richardson, Food And Behaviour Research 2012
What are omega-3 essential for?1. The structure of all cell membranes
– Omega-3 (and omega-6) LC-PUFA increase membrane fluidity, essential for optimal cell signalling
2. Brain development– Omega-3 and Omega-6 LC-PUFA make up around 20% of dry
brain mass, and affect brain growth and connectivity– Supplementing infant formula with LC-PUFA (found naturally
in breastmilk) can improve visual and cognitive development
Growth of Brain Cells Enhanced by DHA
Total Neurite Length/Neuron (m)
Freq
uenc
y(N
umbe
r of N
euro
ns)
0
5
10
15
20
25Control
+ DHA
B
Control + DHA
Chow Diet Neurite measure-ments and fattyacid analysis
E2 E18 6 DIV
±1.5 µM DHA
Culture andfatty acidanalysis
Calderon and Kim, J. Neurochem. 2004Number of Branches/Neuron
Freq
uenc
y(N
umbe
r of N
euro
ns)
0
5
10
15
20
© A.J.Richardson, Food And Behaviour Research 2012
Omega-3 and VisionOmega-3 fatty acids from fish oils are absolutely essential to
the visual system
• 30-50% of the retina should be made of the omega-3 DHA
• At the earliest stages of visual processing, DHA deficiency can reduce retinal signalling by more than a thousand-fold
• Omega-3 deficiency is associated with poor night vision and other problems with visual, spatial and attentional processing.
© A.J.Richardson, Food And Behaviour Research 2007
What are fatty acids essential for?1. The structure of all cell membranes
– Omega-3 (and omega-6) increase membrane fluidity, essential for optimal cell signalling
2. Brain development– Fatty acids make up around 20% of dry brain mass, and affect
brain growth and connectivity– Supplementing infant formula with HUFA (found naturally in
breastmilk) can improve visual and cognitive development3. Maintenance of optimal brain function throughout life
– Cell signalling depends on membrane fluidity– Omega-3 and omega-6 fatty acids and their derivatives have
very powerful effects on most brain signalling systems– The substances we make from them can profoundly affect
hormone balance, blood flow and immune system function
© A.J.Richardson, Food And Behaviour Research 2010
Omega 6 and Omega-3 ‘functional fats’ – a matter of balance
A few simple dietary changes can make a big difference• Eat more: fish and seafood, green vegetables, nuts, seeds• Eat less: meat, dairy products, refined vegetable oils
The omega-6 AA(from meat, eggs and dairy products – or converted from LA in vegetable oils) gives rise to substances that• promote inflammation• promote blood clotting• narrow blood vessels
The omega-3 EPA(from fish and seafood – or converted from ALA in green leafy vegetables, flax seed etc) gives rise to substances that• reduce inflammation• reduce blood clotting• relax blood vessels
© A.J.Richardson, Food And Behaviour Research 2012
If dietary intake of omega-3 is increased,
will it help?
Evidence from Randomised Controlled Trials
© A.J.Richardson, Food And Behaviour Research 2012
Dysfunctions of Body and Mind that Omega-3 from Fish and Seafood can help
to prevent or ameliorate• Cardiovascular Disease
– Heart Disease and Stroke
• Inflammatory / Auto-immune Disorders– e.g. Rheumatoid Arthritis
• Visual Problems– ‘Retinopathies’ of Prematurity, Diabetes, Old Age
• Disorders of Behaviour, Learning and Mood?– Depression and other mental health problems– ADHD / Dyspraxia / Dyslexia etc
© A.J.Richardson, Food And Behaviour Research 2012
In Adults• Five recent ‘meta-analyses’ show:
– Significant benefits for depression (+ bipolar disorder) • American Psychiatric Association recommends >1g/day
EPA+DHA as an add-on treatment for mood disorders(Freeman et al, J. Clin Psychiat. 2006)
– Mixed results from studies including more varied populations and treatments (Appleton et al 2006, Rogers et al 2008)
In Children• One pilot RCT to date, showing significant benefits for
children with depression (Nemets et al, Am.J.Psychiat. 2006)
Omega-3 for Mood Disorders
© A.J.Richardson, Food And Behaviour Research 2010
EPA alone vs Prozac alone vs Both for major depression
Jazayeri et al (2008) Australian and NZ J Psychiat, (Epub ahead of print)
© A.J.Richardson, Food And Behaviour Research 2012
Omega-3 for Depression - EPA vs DHA?Sublette et al (2011) J Clin Psychiat
Omega-3 for Child Behaviour and Learning
Evidence from RCTs
Omega-3 from fish oils are effective in reducing ADHD symptoms
© A.J.Richardson, Food And Behaviour Research 2011
Bloch and Qawasmi 2011, JAACAP
• All showed specific difficulties in motor coordination (DSM-IV DCD)
• 40% were behind expected achievement in reading and spelling
• Over 30% scored in the clinical range for ADHD-type symptoms(>2SD above population means)
THE OXFORD-DURHAM STUDY:A randomised controlled trial of dietary supplementation with
fatty acids in children with developmental coordination disorder.
Richardson AJ & Montgomery P. Pediatrics, 2005, 115:1360-6
117 underachieving children aged 5-12 years from mainstream schools
Reduction in ADHD-related Symptoms
-0.10 0.00 0.10 0.20 0.30 0.40 0.50 0.60
Opposition
Cognitive Problems
Hyperactivity
AnxietyPerfectionism
Social Problems
Conners Index
CG Restless-Impulsive
CG Emotional LabilityConners Global Index
DSM Inattention
DSM Hyperactivity
DSM Combined-type
Treatment Effect Size (Mean change 0-3m / Pooled Baseline SD)
Placebo (N=52)Active (N=50)
Behaviour RatingsRichardson AJ & Montgomery P. Pediatrics, 2005, 115:1360-6
© A.J.Richardson, Food And Behaviour Research 2012
Reading and Spelling
Active treatment• Compared with expected
progress for normal children, gains were > 3 x normal rate for reading, > 2 x for spelling
Placebo• Gains were 1 x normal rate for
reading, < 0.5 x for spelling
Group Differences• Reading p < 0.004• Spelling p < 0.001
Improvements in Literacy Skills
0
3
6
9
12
Active (N=55) Placebo (N=57)R
eadi
ng /
Spel
ling
gain
(mon
ths)
Mea
n +/
- 1SE
Reading Age Gain 0-3mSpelling Age Gain 0-3m
Richardson AJ & Montgomery P. Pediatrics, 2005, 115:1360-6
© A.J.Richardson, Food And Behaviour Research 2012
The DHA (Docosahexaenoic Acid) Oxford Learning And Behaviour
(DOLAB) Study
© A.J.Richardson, Food And Behaviour Research 2012
DOLAB Study – Basic Design• RCT: 16 weeks of supplementation with DHA
(600mg/day) or placeboPopulation:
• 360 healthy children aged 7-9 years from mainstream schools
• Normal ability range, but reading < 20th 33rd centilePrimary outcomes:
• Reading• Behaviour (ADHD-type symptoms)• Working Memory
– All children invited to provide a finger-stick blood sample for Fatty Acid analysis (Martek Biosciences Inc, USA)
© A.J.Richardson, Food And Behaviour Research 2012
Reading
Implications / Practical Relevance
Reading Age changes• Improvements for Active treatment over Placebo
during the 4-month treatment period
33rd centile (n=362) - 0 months
20th centile (n=224) - 0.8 months (≈20% improvement)
10th centile (n=105) - 1.9 months (≈ 50% improvement)
Parent-Rated Behaviour – Sub-Scales
Parent-Rated Behaviour – Global Scales
© A.J.Richardson, Food And Behaviour Research 2012
Dietary need for Omega-3 (EPA/DHA)**Available evidence does not show similar health benefits from shorter-chain omega-3 (ALA), derived from plant sources
Recommendations from international scientific & health organisations
• General population - cardiovascular health: – ≥ 500mg / day EPA+DHA (ISSFAL Statements 2004, 2009, 15 other
International authorities 1989-2009)
• Depression or other mental health conditions: – ≥ 1000mg (1g) / day EPA+DHA (APA Freeman et al 2006, Hibbeln & Davis
2009)
• In the UK, US, Australia and Canada, most people consume less than 150mg/day
© A.J.Richardson, Food And Behaviour Research 2012
Fish and seafood provide other essential nutrients that few other foods contain
In addition to providing long-chain Omega-3 (EPA and DHA), fish is also an important dietary source of other nutrients important for brain function, including:
• Vitamin D• Iodine• Selenium
© A.J.Richardson, Food And Behaviour Research 2010
Nutrition in disorders of mood, behaviour and cognition
– key issues1. Blood sugar regulation problems
2. Fatty Acid deficiencies / imbalances
3. Micronutrient deficiencies or imbalances
4. ‘Anti-nutrients’ and toxicity issues
5. Food allergies / intolerances
6. Gut dysbiosis / digestion & malabsorption issues
© A.J.Richardson, Food And Behaviour Research 2012
The Modern, Western-Type Diet
• Modern, ‘junk food’ diets are seriously damaging our physical health – leading to increased rates of:– Obesity– Type-II Diabetes– Heart Disease– Cancer– Allergies / Immune Disorders
• Diet also affects our brains and behaviour
• Low income groups are most at risk
© A.J.Richardson, Food And Behaviour Research 2007
Learning is easier when your brain is well fed!
The challenge!
Psychology of the child
Child Food preferences in
context
Parenting style
Family food culture
Financial resources
Advertising & marketing
School /nursery food policy
Peer food culture
Shops
Catering outlets
Peer pressureLocal catering outlets
School/nursery food policy
Family food culture Local shops Child psychology
Financial resources Advertising & marketingParenting style
School food and younger children
• Model healthy eating
• Expose children to a variety of healthy foods
• Remove the unhealthy options
• Decouple unhealthy food and rewards
School food and older children• EDUCATION
– Give young people the opportunity to think and learn about what makes “good” food
• Taste?• Image?• Health impact?• Environmental impact?• Fair trade?• Local?• Animal welfare?
• SCHOOL MEAL ENVIRONMENT ?– Eating should be a SOCIAL activity
The Importance of Education
• Young people (and older people!) who can– Taste– Grow– Cook– Critically assess advertising, marketing and
packaging– Apply the concept of balance to their diet
.... are much more likely to make good decisions about food
Farr (Sutherland)
Inverness High School “REAL” project
Resilience• Children and Young people need to be resilient.
• For food, resilience is needed against viral marketing
and peer pressure.
• They need not just ‘food literacy’, but confidence and
self esteem.
• Food literacy creates a virtuous circle: good mental
health – good food choices – good mental health.
What can parents, caterers and school / LA staff do to promote a healthy food culture?
• Do– Set a good example– Expose children (and staff!) to the right foods– Encourage self-service– ‘Play’ / be creative with your food– Cook with children– Reward with healthy food
• Avoid– Buying the wrong food– Nagging / Pressure– Bribery / Threats– Inconsistency– Reward with high fat / sugar foods
© A.J.Richardson, Food And Behaviour Research 2012
The take-home message (1)• Nutrition matters
– To brains as well as bodies – This is not an ‘alternative’ approach – it is fundamental
• Controlled trials show benefits for mood, behaviour and cognition from some dietary interventions, such as:– Supplementation with Long-chain Omega-3 fatty acids– Withdrawal of Artificial Food Colourings
• Modern, western-type diets are not healthy, and are affecting the way our brains develop and function– The issues are not just about obesity and poor physical health– Nutrition affects mental health and performance throughout life, so
it’s worth getting the basics right.
© A.J.Richardson, Food And Behaviour Research 2012
The take-home message (2)• School Food Matters
– Free School Meals benefit all children – but particularly those from low income groups
– Breakfast Clubs can improve learning and social skills– After School Clubs can foster stronger, healthier communities
(involve parents? teach cookery skills? school gardening club?)
• Local Authorities will have an unrivalled opportunity to cater to the ‘bigger picture’ in future– ‘Cheap’ food is very often a false economy– ‘Cost-benefit’ analysis: i.e. Taking into account the broader costs
and benefits of good (or bad) nutrition
© A.J.Richardson, Food And Behaviour Research 2012
Further InformationFor details of this and related research see
Food And Behaviour (FAB) Researchwww.fabresearch.org
and the bookThey Are What You Feed Them