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Diet and Depression:
The Connection Between Food and Your Mood
A healthy diet has long been the goal of wellness-minded individuals, but in large part the benefits of eating right were thought to be related to physical health. New studies, however, suggest that "you are what you eat" may even carry over into the realm of mental health.
Most people understand that a healthy diet will help them stay fit and add years to their lives, but the role of food in mental health has often been overlooked. Depression, for example, is a devastating mental condition that may be influenced by diet. Many researchers believe that what a person eats, and doesn't eat, may well be a big factor in depression. Understanding how foods influence depression may help manage some of the most devastating symptoms of depression such as sleep disturbances, feelings of hopelessness, melancholy, trouble concentrating and a lack of energy.
What does food have to do with my mood?
Food provides the nutrients our bodies need to develop and maintain optimum health. Every cell in the body depends on a complex balance of vitamins, minerals, fatty acids, amino acids and other elements to function. When this balance is disrupted either from failure to get the proper nutrients in the first place, or because they are depleted because of something ingested, disease occurs. This is true for our brains as well. When we don't provide the brain food, we may potentially suffer a variety of mental health challenges, most notably depression.
The Mighty Omega-3
Omega-3 fatty acids are one example of an essential nutrient that seems to be significant to our overall well-being1. Omega- 3 is not produced in the body so it must be supplemented. It can be found in foods like fish oil, walnuts, cauliflower, cabbage, olive oil and winter squash. One of the most significant reasons that Omega-3 seems to be so good for the human body and brain is that it helps prevent inflammation, and reduce inflammation when it is already present. The presence of inflammation in the brain has been a marker for depression, cognitive decline, and bipolar disease)2.
Omega-3 in the form of Docosahexaenoic acid (DHA) is associated with cell development in the brain. In fact, it is believed that DHA was instrumental in allowing the large human brain to develop such impressive mass. Some biologists suggest that lower levels of this Omega fatty acid in our diet has lead to increased levels of depression in most countries around the world. The high consumption of fish oils in Japan may explain in part why depression has not risen at the same rate as it has in other countries3.
The Soft Drink Blues and the Power of the Vitamin
Vitamin deficiency has also been shown to lead to cognitive decline and depression4. Other culprits that may contribute to depression include high fructose corn syrup as found in many soft drinks along with MSG and aspartame, a popular artificial sweetener. Other bad influences in the diet include pesticides and mercury. These all contribute to inflammation and high levels of free radicals which are notorious for damaging health cells in the body including the brain. Avoiding foods that contain these ingredients may help manage depression.
Vitamin B1 is found in foods like dried beans, liver, and also in whole grains. It helps promote well-being and reduce symptoms of depression by increasing energy and stamina. Other important B vitamins include B3, B5, B6 and B 12 all of them are associated with our mood and affect. Good sources of these vitamins can be found without taking supplements in such foods as legumes, nuts, whole grains and lean protein. For some people multivitamins may be beneficial for combating depression. In particular, elderly people may benefit from multivitamins that contain essential nutrients5.
Another nutritional element that has garnered considerable interest in the relationship between depression and diet is amino acids6.
Foods that contain tryptophan, for instance, have been examined as regulators of the neurotransmitter serotonin. Serotonin seems to be instrumental in mood regulation. Amino acids are found in eggs, meat, and beans.
A Poor Diet is a GLOBAL Problem
Studies in Europe and in the US suggest that our modern diets may be a factor in the increased incidences of depression on a global scale7. Cited as possible factors that are contributing to depression are pesticides and farming techniques that have altered the foods the public consumes. For example, the diet given to livestock may be resulting in less essential fats like Omega-3 in the meat. Further manipulations to DNA are seen in genetically altered or engineered foods that may, according to some research, alter the nutritional value of food leading to increased incidences of depression8. Concerns about the quality of genetically altered foods have led to the ban of their production and consumption in many countries.
Allergies: Hives, Swelling, and... Depression?
There is evidence that food and mood are related in studies on allergies and depression as well. In fact, some forms of depression might be directly linked to allergic reactions9. According to researchers on allergies and depression/mental disorders, a reaction in the brain to allergens creates a state referred to as brain fatigue that leads to symptoms associated with depression such as slowed reactions, trouble concentrating, and despondency. It is suggested by some of these researchers that eliminating foods that cause allergic reactions may aid in the relief of depression in some individuals.
It's Up to YOU to Improve Your Diet
Understanding how foods interact with the body and brain may make a huge difference for people who have suffered with depression. Every day more is becoming known about how to best use this information to help treat people of all ages in regards to depression. Medical providers are routinely urging diet and exercise as means of reducing the severity and occurrence of depression and its symptoms. Common recommendations include adding Omega-3s (like that found in salmon), increasing vitamin B intake, amino acids, and introducing a healthy level of chromium into the diet. Health professionals also recommend avoiding caffeine, refined sugar, alcohol and packaged foods that contain preservatives and pesticides. Scientists frequently warn that saturated fatty acids should also be used sparingly, if at all.
The age-old adage that you are what you eat seems to be truer than ever as rates of depression seem to rise as diet becomes less balanced and nutritious. While modern pressures such as stress and environmental factors like poverty, divorce, trauma, and anger cannot be overlooked when discussing depression, apparently neither can the role of food on depression.
For article sources, please see below.
Nutritional Health Supplements - Facts about nutrition and health supplementation; A natural way to healthy living for men, women, children and pets. Informative and experienced knowledge on vitamin benefits and anti-aging nutrition.
For a more complete look at how to maintain a balanced and healthy diet, visit Nutrition Builds Wellness.
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