Depression is a mental disorder affecting more than 264 million people worldwide. The problem is very serious so we have prepared an article for you in which we will talk about depression, psychology and the influence of diet on our mental condition.

Urbanisation, technological and cultural development, the pursuit of self-fulfilment, the constant lack of time, unsuitable eating habits and the consumption of high-calorie and processed foods are factors which undoubtedly affect mental health and promote the development of civilisation-related diseases.

Among these, depression and anxiety disorders are becoming increasingly common and are already global epidemics. The number of people using psychiatrists is increasing all the time. The number of people receiving psychiatric treatment is expected to increase over the coming decades.

However, pharmacological treatment does not always bring the expected results. Consequently, non-pharmacological measures are gaining increasing interest. In recent years, there has been a significant increase in research into the impact of nutrition on the mental state of people with mental disorders.

This gave rise to nutripsychiatry (nutritional psychiatry), a new scientific field that studies the impact of nutrition quality and nutrients on mental health. Today, it is already known that nutrition in psychiatry is as important a factor affecting health as it is in cardiology, gastrology or endocrinology.

Diet and depression

Most studies published to date have examined the role of nutrition and specific nutrients in the development and treatment of depression. For example, observational studies suggest that the Mediterranean diet has a protective effect against the onset of depression, whereas dietary behaviours described as a Western dietary pattern increase the likelihood of developing depression.

Another study found that a diet rich in fruit, vegetables and fish was associated with a lower risk of depression, while a diet higher in simple carbohydrates and rich in processed foods increased the risk of depression. A number of studies also suggest a positive effect of dietary modifications in reducing depressive symptoms.

Effects of specific nutrients on mental health:

Zinc – zinc deficiency has been proven to be associated with increased depressive symptoms, and zinc supplementation combined with antidepressant medication plays a role in mood stabilisation. The main dietary sources of zinc are: eggs, whole grains, lean meat, fish, seafood, milk, yoghurt, buckwheat groats, beans, sprouts, nuts, pumpkin seeds.

Omega-3 fatty acids – polyunsaturated fatty acids of the omega-3 family are essential for brain development and function, including participation in the maturation of nerve cells. Studies have shown that patients treated for depression using omega-3 fatty acid supplementation achieved a better reduction in depressive symptoms compared to non-supplementers.

A significantly lower concentration of omega-3 fatty acids in the plasma of people with depressive disorders has also been proved. Good sources of omega-3 fatty acids in the diet are: fish (especially salmon, herring, mackerel, rainbow trout, sardines), seafood, rapeseed oil, soybean oil, flaxseed, nuts, almonds, pumpkin seeds.

Vitamin D – the association of low blood levels of vitamin D with risk of depression has been confirmed. Vitamin D supplementation is effective in reducing symptoms of depression, especially in patients with clinically more severe depression. Maintaining normal blood levels of vitamin D protects against relapse, so it is advisable to test blood levels of this vitamin in all depressed patients and to use appropriate supplementation in patients with abnormal results.

In healthy adults, sunbathing with exposed forearms and legs for at least 15 minutes a day, between 10:00 and 15:00, without sunscreen between May and September, supplementation is not necessary (although it is still recommended and safe). On the other hand, if the above sunshine guidelines are not met, supplementation of 800-2000 IU/day is recommended, depending on body weight and vitamin D intake throughout the year.

Sources of vitamin D include eel, herring, salmon, halibut, rainbow trout, mackerel, eggs, whole milk and dairy products.

Folic acid – is important in the treatment of depression, not least due to its involvement in the synthesis of neurotransmitters. People suffering from depression often have lower levels of folate in their blood compared to healthy people. In several studies, low folate levels have been associated with a poorer response to antidepressant drug treatment. Folic acid deficiency also plays a role in the mechanisms of anxiety disorders, aggression and hyperactivity.

Pregnant women, elderly people who take drugs which may affect the metabolism of folic acid, people with vitamin absorption disorders, those who follow an unbalanced diet, abuse alcohol, smoke cigarettes and drink large amounts of coffee, as well as children and adolescents in the period of intensive growth are most at risk of folate deficiency. Good sources of folic acid in food are: chickpeas, spinach, lettuce, white beans, parsley root and parsley, hen’s eggs, Brussels sprouts, kale, broccoli, sunflower seeds, sesame seeds, whole grain products, nuts, citrus fruits.

Vitamin B12 – its deficiency contributes to depressive states, and take manic states, dementia diseases or acute psychotic states. Vitamin B12 is mainly found in animal products – meat, fish, milk, eggs and cheese.

Vitamin B6 – is essential for the production of neurotransmitters including serotonin from tryptophan, dopamine and noradrenaline. Serotonin is a hormone that affects the regulation of sleep, appetite, blood pressure and body temperature. Low levels of it can cause aggressiveness, depressive disorders, fatigue, increased sensitivity to pain. Good sources of vitamin B6 in food are wheat bran, fish, turkey breast meat, buckwheat groats, rice, potatoes, red peppers, walnuts.

How to take care of your well-being?

We have prepared some universal tips for you, which will be applicable not only in the context of improving mental health:

1. always eat breakfast – eating breakfast helps you to start the day full of energy and in a good mood. It is best to eat breakfast within an hour of waking up.

2. remember about regularity of meals – eat 4-5 meals a day, at regular intervals. Regularity of meals has a positive effect on stabilisation of glucose levels in blood, which reduces the risk of energy losses during the day, the appearance of fatigue, apathy, lack of desire to act.

3. your diet should include fruit, vegetables, fish, lean meat, nuts and vegetable oils.

4. avoid highly processed foods, sweets, salty snacks, fast food. Processed foods containing preservatives, colourings, emulsifiers promote damage to the intestinal barrier.

5. remember about carbohydrates – they cannot be avoided! Your diet should mainly contain complex carbohydrates with a low glycaemic index. These should be present in cereals, groats, wholemeal bread, cereals, brown rice, wholemeal pasta, potatoes and pulses, among others. Glucose is the main energy substrate for nerve cells, so it cannot be lacking. Carbohydrate consumption has been shown to increase the concentration of tryptophan in the brain, resulting in serotonin – the ‘happy hormone’.

(6) The nervous system and the gut are closely interdependent and interact with each other. Inflammation in the intestines and an imbalance in the intestinal microbiota are factors that have a significant impact on the incidence of mental disorders (e.g. depression and schizophrenia). Therefore, it is worth taking care to provide the body with probiotic bacteria, which produce beneficial compounds in the intestines and also act antagonistically to pathogenic microorganisms.

7. drink coffee – but in adequate quantities – ideally no more than 3 cups a day. Caffeine is considered the world’s most widely used psychostimulant, which when consumed in adequate amounts has a positive effect on mental and physical performance. Caffeine consumption in moderate amounts promotes improved mood, concentration, alertness and increased memory capacity. However, consumption of high doses of caffeine may cause overactivity, restlessness, insomnia.

8. remember to stay well hydrated – water in the body plays a role in all life processes as it is the main component of all body fluids and tissues. The water requirement is approximately 30-35 ml/kg body weight/day. It is important to remember that dehydration may cause a decrease in the volume of the brain mass, impairment of cognitive abilities, reflexes, alertness and concentration. It also leads to mood changes.

A growing body of research indicates a clear link between diet and predisposition to the development of mental disorders and mood deterioration. I hope that a well-chosen diet and appropriate supplementation will soon become the canon of conduct in both the prevention and treatment of mental disorders. It should be remembered, however, that diet cannot replace pharmacology and psychotherapy.

We have also gathered some ideas from our users on how to take care of your mental condition, especially in autumn. Tomek’s solution is exercise in the form of walking with sticks and creative work, Agata supplements vitamin D3 and DHEA and also recommends movement, and Kasia uses large amounts of coffee, especially in the autumn, she also recommends giving up sugar, taking care of the intestinal microbiome or, for those willing, cold shower therapy! 🙂

If you want to take a look at your diet and monitor the consumption of nutrients listed in the article, as well as control the amount of water you drink, use the Fitatu application. More information about Fitatu can be found at: https://www.fitatu.com

Bibliography:

Dorota Łojko, Marta Stelmach-Mardas, Aleksandra Suwalska. Does diet matter in bipolar disorder? Psychiatr. Pol. 2018; 52(5): 783–795

Ewelina Gulas, Grzegorz Wysiadecki, Dominik Strzelecki, Oliwia Gawlik-Kotelnicka, Michał Polguj. How can microbiology influence psychiatry? Links between gut microbial flora and psychiatric disorders. Psychiatr. Pol. 2018; 52(6): 1023–1039

Krzysztof Szczygieł, Jerzy Samochowiec. The impact of nutrition on mental health in the opinion of a psychiatrist. Varia Medica 2019 vol. 3, no. 4, pages 289-296.

Agnieszka Wilczyńska. Fatty acids in the human diet and cognitive and emotional functioning. “Neuropsychiatry and Neuropsychology” (Vol. 7, No. 1 (2012) pp. 35-42).

Opie RS, Itsiopoulos C, Parletta N, et al. Dietary recommendations for the prevention of depression. Nutr Neurosci. 2017; 20(3): 161–171

Berk M, Williams LJ, Jacka FN, et al. So depression is an inflammatory disease, but where does the inflammation come from? BMC Med. 2013; 11: 200

Lai JS, Hiles S, Bisquera A, et al. A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults. Am J Clin Nutr. 2014; 99(1): 181-197

Jacka FN, O’Neil A, Itsiopoulos C, et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med. 2017; 15(1): 23