Diet to fight depression

Pharmacotherapy and psychotherapy are the cornerstones of depression treatment, but research shows that a proper diet can also help improve a sufferer’s condition. Learn about dietary components that can positively affect the treatment and prevention of depression.

Depression is more than simple mood swings caused by the difficulties of everyday life. It is a condition that can make the sufferer suffer greatly and unable to function normally at work, school and in the family. In addition to pharmacotherapy and psychotherapy, is there anything else that can positively affect the sick person’s condition? Can diet and physical activity also have a beneficial effect on the treatment of depression?

Depression – statistics

In 2019, about 280 million people worldwide suffer from depression, including 23 million children and teenagers. Unfortunately, despite a number of campaigns normalizing mental health problems, many people still do not seek help from appropriate specialists for various reasons. However, this should not be underestimated, as in the worst-case scenario depression can even lead to suicide. Each year, more than 700,000 people die from suicide, and it is the fourth most common cause of death among people aged 15-29.

Diet and emotional well-being/mental health

Diet is such an important component of mental health that it has inspired an entire field of medicine called nutri psychiatrist, otherwise known as nutritional psychiatry.

In 2017, a meta-analysis was conducted on a summary of several recent scientific studies showing a link between diet and mental health. The meta-analysis confirmed that a dietary pattern characterized by the consumption of high amounts of vegetables, fruits, whole grains, low-fat dairy, and low consumption of animal products was clearly associated with a reduced risk of depression.

A higher risk of depression, on the other hand, was associated with an increased intake of red and/or processed meat, refined grain products, highly processed snacks, and high-fat dairy, while a low intake of fruits and vegetables.

What comes first? Bad diet or depression?

Each of us has surely found out firsthand that feeling bad makes us more inclined to eat processed, high-fat and high-carbohydrate foods such as chips, fast food, sweets and so on. In depression, of course, this problem is exacerbated, well, because of how a sick person is supposed to find the will to prepare a delicious salad when he often doesn’t even have the strength to get out of bed. But do we know what really came first – poor diet or depression?

Another large meta-analysis conducted in 2018 provides the answer. It dealt only with prospective studies, that is, studies in which researchers first looked at the diet of the subjects and only later calculated the risk of developing depression. The aforementioned study confirmed that a healthy diet was associated with a significantly lower risk of depressive symptoms. However, it is important to remember that the causes of depression are complex, and diet is only one of many factors affecting its development.

Nutrients essential when treating depression

While meta-analyses indisputably prove that a healthy diet has a positive impact on the condition of people with depression, there is still a lack of studies that conclusively identify which specific nutrient is responsible for this. Analyses so far suggest that the ingredients listed below may be desirable for treating depression, while more research is needed to confirm this.

Nutrient	Mode of action in depression	Source
Vitamin D	reduce symptoms of depression	sun exposure, fatty fish, eggs
Selenium	improve mood and reduce anxiety	brazil nuts, cereal products, seafood, liver
Acids of the omega-3 group	reduce the risk of mood disorders including depression by supporting brain function	fatty fish, nuts, flaxseed oil, flaxseed
Antioxidants	help eliminate free radicals from the body, which can affect the occurrence of oxidative stress and, consequently, many diseases	red and green vegetables and fruits, i.e. berries, strawberries, pomegranates, carrots, spinach, kale, etc.
B vitamins (vit. B12, folic acid)	by supporting brain function, may reduce the risk of mood disorders such as depression	eggs, meat, seafood, dairy products, green leafy vegetables, nuts, fruits, whole grain products
Zinc	immune system support	whole grain products, oysters, meat, beans, nuts
Protein	the amino acid that builds protein (tryptophan) is used in the production of serotonin, which plays an important role in mood disorders including depression	meat, fish, eggs, dairy, legumes, soy and products made from it
Probiotics	support the maintenance of normal intestinal microflora, which may have a role in reducing the risk of depression	fermented milk drinks, supplements

Note: The main source of vitamin D is its synthesis in the body during sun exposure. Unfortunately, in our climate and with the lifestyle of most of the population, it is sometimes insufficient. Therefore, its supplementation is necessary. 

However, we remind you that the decision to start any supplementation should be preceded by tests and consultation with a doctor.

To learn more about how to better compose your diet, read the articles:

4 rules to help you easily compose a balanced meal

8 superfoods to include in your diet

Products to avoid when treating depression

Improved health, both mental and physical, will never contribute:

• alcohol (and other stimulants),
• highly processed products (e.g., chips, candy, salty snacks, fast food, etc.),
• saturated fats and trans fats (such as those found in red meat or margarine).

Physical activity

The World Health Organization (WHO) recommends:

• 150-300 minutes of moderate, aerobic physical activity per week or 75-150 minutes of vigorous, aerobic physical activity per week; or a combination of the two recommendations,
• a minimum of 2 days per week of strength training,
• reducing a sedentary lifestyle in favor of physical activity.

Regular physical activity can help reduce the incidence and development of depression symptoms. Find a sport you enjoy and stay active!

Professional help

If you are in a difficult situation or feel that you are going through a mental crisis, call:

Samaritans – 116 123 (24h/7). To talk about anything that is upsetting you (free from any phone).

National Suicide Prevention Helpline UK – 0800 689 5652 (6pm–3:30am every day). Offers a supportive listening service to anyone with thoughts of suicide. 

Campaign Against Living Miserably (CALM) – 0800 58 58 58 (5pm–midnight every day). If you are struggling and need to talk. Or if you prefer not to speak on the phone, you could try the CALM webchat service.

Shout – text 85258 (24h/7). If you would prefer not to talk but want some mental health support, you could text SHOUT. Shout offers a confidential text service providing support if you are in crisis and need immediate help.

The Mix – 0808 808 4994 (3pm–midnight every day). If you’re under 25, you can call The Mix or use their crisis text messenger service.

Papyrus HOPELINEUK – 0800 068 4141 (weekdays 10am-10pm, weekends 2pm-10pm and bank holidays 2pm–10pm). If you’re under 35 and struggling with suicidal feelings, or concerned about a young person who might be struggling, you can call Papyrus, email pat@papyrus-uk.org or text 07786 209 697.

Bibliography:

1. Dietary patterns and depression risk: A meta-analysis.Psychiatry Research, July 2017.
2. Diet quality and depression risk: A systematic review and dose-response meta-analysis of prospective studies. Journal of Affective Disorders, January 15, 2018.
3. https://www.medicalnewstoday.com/articles/318428
4. https://www.who.int/news-room/fact-sheets/detail/mental-disorders
5. https://www.who.int/news-room/fact-sheets/detail/physical-activity 

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