Diet mistakes that cause depression and anxiety.
Four essential micronutrients are associated with an increased risk of developing depression.
Have you ever felt like you're not enjoying things as much as you used to?
Sometimes, feeling nervous or getting angry for no reason can be the start of depression and anxiety.
But did you know that the food you eat could help fight these feelings?
I have come across numerous stories that are both shocking and intriguing. The connection between nutrition and depression is a topic that has captured my attention. After all, who knew that what we eat could affect our mood in such a significant way?
Recent research has shown that nutrition plays a significant role in the development and management of depression.
How?
People with depression are often deficient in several key nutrients that modulate inflammation, neurogenesis, and metabolism, including folate, vitamins B6 and B12, and omega-3 fatty acids.
In fact, a prospective study of more than 16,000 people in Spain demonstrated that deficiency in more than four essential micronutrients was associated with an increased risk of developing depression.
Depressed people often exhibit unhealthy dietary patterns, such as poor or excessive appetite, skipping meals, "emotional eating," or preferential consumption of sweet foods.
The worst part?
Some of these behaviours are likely due to derangements in brain function.
For example, whereas depression-related loss of appetite is associated with poor interoception (the ability to perceive sensations from inside the body, including hunger), depression-related increases in appetite are associated with hyperactivity in the brain's reward circuitry.
If you understand these nutrients, the link between them and depression will not be surprising.
For example;
Did you know that omega-3 fatty acids found in fatty fish, such as salmon, have anti-inflammatory, immunomodulatory, and neuroprotective properties?
These fatty acids, including EPA and DHA, promote the production of anti-inflammatory mediators that can help reduce inflammation in the body.
One study showed that omega-3 fatty acid supplements can significantly improve depressive symptoms in people with depression compared to those who take a placebo.
Similarly, participants with recurrent depression who took omega-3 fatty acid supplements alongside their antidepressant therapy experienced significant reductions in their symptoms.
Taking high-dose supplemental omega-3 fatty acids in conjunction with antidepressant therapies offers the most promising outcomes in treating the symptoms of depression.
Actionable Steps:
Pay attention to your diet and ensure it includes essential nutrients like folate, vitamins B6 and B12, and omega-3 fatty acids.
Consider incorporating fatty fish like salmon into your meals for their anti-inflammatory benefits.
If you struggle with depression, talk to your healthcare provider about whether omega-3 supplements might be a helpful addition to your treatment plan.
