Diet Mistakes That Can Cause Depression and Anxiety.
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 involved in modulating inflammation, neurogenesis, and aspects of metabolism, including folate, vitamins B6 and B12, and omega-3 fatty acids.
Where you can find these key nutrients in your diet:
Folate: Dark leafy greens (spinach, kale, collard greens), Asparagus, Broccoli, Citrus fruits (oranges, grapefruits), Beans and lentils (black beans, kidney beans, chickpeas), Avocado, Brussels sprouts
Vitamin B6: Chicken and turkey breast, Fish (tuna, salmon), Potatoes, Bananas, Spinach, Sunflower seeds
Vitamin B12: Beef liver, Fish (salmon, trout, tuna), Eggs, Dairy
Omega-3 fatty acids: Fatty fish (salmon, sardines, herring), Flaxseeds and chia seeds, Walnuts
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 disorders 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 zoom in on these nutrients and understand them, you’ll find that the link between them and depression is not so surprising.
For example;
Fish high in omega-3 fatty acids, like salmon, have anti-inflammatory, immune-regulating, and brain-protecting benefits such as;
Help regulates the levels of neurotransmitters in the brain, such as serotonin and dopamine, which are important for mood regulation.
Chronic inflammation has been linked to depression, and omega-3s have anti-inflammatory properties. By reducing inflammation in the brain and throughout the body, omega-3s may help improve symptoms of depression.
Enhancing brain cell communication. Omega-3s may help enhance communication between brain cells, which can improve overall brain function and may help alleviate symptoms of depression.
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.
What Other Areas of Physical Health Impact our Mental Health?
We often talk about physical and mental health as two separate entities, but they are very closely interconnected and affect each other in a number of ways.
Living with a long-term physical health condition, for example, can have a serious impact on mental well-being. In fact, nearly one in three people with a chronic physical health condition also have a mental health issue, such as depression or anxiety. This is due to a number of reasons including pain and the psychological effects of living with a physical condition that may affect appearance or reduce a person’s physical capabilities.
Similarly, those who are experiencing mental health issues are also more likely to have poor physical health. For example, people with depression have an increased risk of cardiovascular disease, diabetes, and stroke. The reasons for this are complex, and in part due to the fact that people with depression may have less access to good medical care and find it more challenging to look after their health (e.g. taking medication and exercising).
That said, just as our mental and physical health can have a negative impact on one another – they can also positively influence each other – so what you do for your body to stay physically healthy (such as staying active and eating a healthy diet) can also support your mental wellbeing.
Here are some ways we can support our mental day-to-day:
Nutrition
The gut-brain axis refers to the physical and chemical connections between your gut and brain. One way this may manifest is the “butterflies” in your stomach that you experience when nervous or excited.
However, not only does your brain have an impact on your gut health, but your gut, and the food that you eat, influence the brain – and your mood.
It’s not as simple as eat this not that for better mental health but the diet which seems to come out on top, when it comes to reducing the risk and perhaps even reducing the symptoms of depression, is a high-fibre Mediterranean diet. Think colourful fruit and vegetables, nuts and seeds, whole grains and legumes, olive oil, fish and seafood, with moderate amounts of dairy and lower intakes of red and processed meat.
Movement
Regular physical activity is not only beneficial for long-term physical health and longevity but reduces the risk of anxiety and depression also.
A landmark study of over 33,000 people, followed them up after 11 years to find out if exercise provides protection against depression, and if so, what intensity and total amount of exercise is required to gain protection? The answer to the first question was yes, and what was even more encouraging is that they found that even as little as 1 hour a week could prevent 12% of future cases of depression.
Ideally, for both our physical and mental health, we want to be moving every day but it’s reassuring to know that every little bit counts.
Sleep
Depression can lead to disrupted sleep, including difficulty falling asleep, staying asleep and waking early – but it can also go the other way and lead to not being able to get out of bed. At the same time, lack of sleep can also increase the risk of depression and make symptoms worse.
Prioritising your sleep hygiene routine, particularly during stressful periods, may help to offset the risk of poor mental health.
Relationships
When discussing health interventions, we often overlook the people in our lives and our relationships when in fact social connection has been found to be the most important protective factor when it comes to depression.
This isn’t about having loads of friends, but really feeling connected and supported by the people around you. Think quality, not quantity.
Mindfulness
Mindfulness-based therapies are used as a treatment for certain mental health problems including anxiety and depression. This involves paying attention to the present moment and using techniques like meditation, breathing and yoga. In fact, in a small pilot study, a breathing-based meditation practice known as Sudarshan Kriya yoga helped to improve symptoms in people with severe depression.
Conclusion
In conclusion, the relationship between physical health and mental health is a complex and multifaceted one, with both aspects of health being closely interlinked. Taking care of your physical health by engaging in regular exercise, maintaining a healthy diet, and getting enough sleep can lead to improved mental well-being.
Similarly, taking care of your mental health by practising self-care, seeking support, and managing stress can have a positive impact on your physical health.
It is important to recognize that achieving overall well-being requires a holistic approach that takes into account both physical and mental health. By making small lifestyle changes and prioritizing self-care, we can work towards achieving a healthy balance of both physical and mental well-being.
