Diet and depression
Recent clinical studies have shown that diet is directly linked to depression.
People who eat a lot of processed foods, sugar and unhealthy fats, are more likely than others to be depressed. However, those who eat a healthy diet, rich in vegetables, fruits and healthy fats, are less likely.
This connection could be due to the effect of diet on gut microbiome. The ecosystem of microorganisms in your gut is crucial in the production of neurotransmitters that regulate moods and emotions (such as glutamate and serotonin).
Eating a lot of processed food and sugar can affect your gut microbiome. This will lead to a reduced production of neurotransmitters, and an increased risk of depression.
A diet that is high in fats, but low in antioxidants, (from foods derived from plants), can also lead to inflammation, which has been linked with depression. Inflammation can trigger the release of cytokines which can disturb the balance of neurotransmitters, causing feelings of anxiety and sadness.
Benefits of Healthy Eating for Depression
Healthy eating habits can be beneficial for people with depression. A diet high in fruit, vegetables and healthy fats can provide the necessary nutrients to the body for it to produce neurotransmitters that improve mood and emotional states.
A healthy diet will also help to reduce inflammation, which in turn can improve your mood and lower the risk of depression.
Fermented foods such as yogurts, kimchis, and sauerkraut are also good for those who suffer from depression. These foods contain beneficial probiotic bacteria which may increase the production serotonin within the gut. This can lead to an improvement of mood and reduce symptoms of depression.
Changes in Diet to Improve Depression
Making dietary changes can be an effective tool for managing depression.
Here are some tips on how to start:
* Increase your intakes of fruits, vegetables and healthy fats. Choose a variety colorful fruits and vegetables and healthy fats like avocado, nuts and olive oil.
Limit your intake of processed foods and unhealthy fats. These foods can disturb your gut microbiome, and cause inflammation.
Include fermented foods in your diet. These foods contain beneficial bacteria which may help regulate emotions and mood.
* Drink plenty of water to stay hydrated. Feelings of fatigue can worsen depression symptoms.
It may take time and patience to make changes in your diet. Approach this process with positivity.
Although diet may not be able to cure depression on its own, it can help manage the symptoms and improve your overall health.
