Depression is usually treated with psychotherapy or medication, but some studies suggest that diet can also play a role in mental health, and may prevent or reduce the severity of depression.
“The right kind of diet may give the brain more of what it needs to avoid depression, or even treat it once the mental state kicks in,” says Lisa Mosconi, of Weill Cornell Medical College.
The relationship between diet and depression:
There are many different factors that contribute to depression, some of which are beyond your control, such as genetics or a traumatic life event. But the foods you choose to eat can play a role, too, because food can affect certain brain chemicals, such as serotonin, that help regulate mood.
An estimated 95% of serotonin is produced in the digestive system. So, it makes sense that what you eat may affect your mood.
For example, a 2014 review found that those who ate a Mediterranean diet of fruits, vegetables, fish and whole grains were 16% less likely to experience depression than those who ate a Western diet high in carbohydrates.
It is believed that the Mediterranean diet It is effective in fighting depression because it is rich in anti-inflammatory foods such as leafy green vegetables and fish, while also reducing processed foods that can cause inflammation.
Inflammation is known to contribute to a number of diseases including heart disease, Alzheimer’s and some types of cancer such as liver and cervix. It remains unclear how strongly inflammation contributes to depression. But some studies, such as a 2014 review, suggest that preventing inflammation through your diet may help prevent depression.
Foods that can help relieve depression:
Mosconi says the brain needs certain nutrients to produce the chemicals used to regulate emotions. Some of these foods and beneficial nutrients include:
Small, oily fish (salmon, mackerel, anchovies, sardines, and herring): These fish are all rich in omega-3 fatty acids, a type of fat that has been shown to reduce depression symptoms by reducing inflammation.
Turkey: Eating turkey provides tryptophan, an amino acid that the body uses to produce serotonin.
Cocoa: Certain compounds such as flavanols and procyanidins, which are found in cocoa in dark chocolate, can reduce inflammation in the body.
Probiotic foods: More research is needed to understand exactly how probiotics work and the various diseases they can treat. But what researchers have found is that foods with probiotics like yogurt and sauerkraut contain live bacteria that help balance gut bacteria. This is important when it comes to depression because these bacteria can produce mood-regulating chemicals, such as serotonin and gamma-aminobutyric acid (GABA).GABA).
Fruits and vegetables: Eating foods like fruits and vegetables can be one of the most powerful ways to fight inflammation because they contain antioxidants, which are compounds that help protect cells from damage caused by inflammation.
Foods rich in antioxidants include walnuts, berries, pomegranate, dark chocolate, coffee, green tea, and some herbs such as mint and oregano.
Foods to avoid when feeling depressed:
Many foods that are harmful to physical health can also affect mental health. Here are some foods to avoid to help prevent and combat depression.
Processed foods: “Processed or fried foods often contain trans fats and a variety of chemicals that can promote inflammation,” Mosconi says, adding that inflammation is a potential cause of depression, as well as other brain diseases such as dementia.
Sugar: Eating a diet that contains lots of sugary foods and drinks has been linked to higher rates of depression. This may be because sugar increases inflammation and can destabilize blood sugar. And when it goes down If the blood sugar level is too high, symptoms such as nervousness and inability to focus can appear, while high blood sugar can cause fatigue.
