We know for a long time that nutrition has affected depression, but science has become stronger and stronger over time. Science has been moved by diet affects depression, but we are not sure that, in specific diets that benefit those with depression, but we are not sure because, in more specific ideas such as a high -end depression diet. At this point, it seems to me that if you do not look at your diet as a possible increase in treatment for depression, you are missing. Here are some recent knowledge of research and dietary research.
(There is one Tl; Dr for this articleIf you want to skip in the meat of the subject.)
Can your diet really deal with depression?
Research has shown for years An unhealthy diet can increase the risk of depression and even symptoms of depression. However, the recommendations have stopped simply by trying to eliminate processed foods, eat more vegetables and all other common tips for healthy diet. We thought that a lower quality diet could hurt you, but we didn’t know which diet could really help you. This let people understand what they were “healthy” were alone.
Mediterranean diet and depression treatment
Then the research came out about the diet of the mind (read about it here), which is similar to a Mediterranean diet. Mind diet seems to improve people’s mental health and new research shows that it is not the only one. Various nutritional interventions have been tested and show that they can cure depression.
For example, Here is a study This was done with 72 young men with moderate to severe depression. He showed that after 12 weeks in the Mediterranean diet, they were less depressing and had a higher quality of life.
Salt and Mental Health: What does the research say
There are very few times science is willing to go to the end of the causal relevance. In other words, it is very difficult to say one thing causes other. It is much easier to say that someone is related or affecting the other. This is one of the reasons I almost never say anything causes depression or bipolar disorder. The causal relevance is incredibly difficult to prove.
However, two recent studies indicate that a high salt diet causes depression and perhaps stress. Here, a huge study by half a million in the UK, followed for 12 years, found that people who usually add salt to their food had 16% higher risk of depression and 5% higher risk of stressand the people who always added salt had one 37% higher risk of depression and 27% higher risk of stress. These are numbers worth paying attention.
But this does not prove the causal relevance, as I said. This study of animals But it indicates that. While in mice, its effects suggest that increased nutritional salt intake causes depression. (Note that while we all would like to prove it by human studies, it is probably impossible to design a study that would be moral and show causal relevance.) There are However, other ideas around salt and depression.
(Thanks to Chris Aiken, MDTo share this and many other incredibly useful research.)
Could Keto help with bipolar disorder?
Lately, there has been a lot of emphasis among some people on the ketogenic diet (also known as metabolic therapy) to treat bipolar disorder and schizophrenia. Research is still at an early age here, but it seems that some people with serious mental illness can improve in the KETO diet. A small study They have shown improvements in overall health indicators and improved psychiatric results in four months.
This study of 31 people With a resistant significant depressive disorder, bipolar disorder or schizo -emotional disorder, it also showed impressive improvements in metabolic health along with depression scores and other psychiatric indicators.
(Here are some information on why Keto can help those with bipolar disorder. Have examined the connection for years.)
This is very preliminary. As this review states:
Although there are no high quality LC/KD signs [low-carbohydrate/ketogenic diets] Effectiveness in mood or anxiety disorders, several uncontrolled studies indicate possible beneficial effects. Strong studies are now needed to prove effectiveness, to identify clinical groups that can benefit and if a ketogenic diet is required (beyond low carbohydrates) and characterize adverse reactions and risk of recurrence after stopping diet.
Keep in mind that Keto studies have a decent rate of abandonment (those who could not get stuck in the diet), and this is in populations such as hospitalized, so when this diet is medically medically difficult to maintain. Also realize that if you want to try this diet you have to do with medical supervision. Bad things can happen to your body if you try a ketogenic diet without knowing what you are doing.
Why diet affects mental health: science so far
We do not know exactly why diet affects depression. Sure, you could just say that “you are what you eat”, but this is not a very answer. Some nutrients, Like vitamin D, it clearly affects the moodSo it is clear that if you don’t get enough, you may be more depressing or anxious. But other things are not that clear. Some say that the anti -inflammatory properties of some diets may be the reason they work, while others say it is merely weight loss that makes the trick (Submitted here). Another study Diet reports can work to improve depression through changes in the gut germalide, reduce oxidative stress and form the function of the hypothalamic pituitary-epithelial axis. So people have their theories, and over time, we will learn more.
Diet is not a cure – but could be a powerful part of your depression therapy
What is clear is that the relationship between diet and depression is no longer soft science or speculative – it becomes increasingly accurate and urgent. From general nutritional quality to specific ingredients such as sodium and even targeted dietary strategies such as the Mediterranean or ketogenic diets, what we eat can form brain chemistry, inflammation levels, intestinal health and ultimately our mood.
Of course, nutrition is not a magic sphere. It will not replace treatment, medication or other treatments based on evidence of depression. But, as a growing body of research implies, it may be a powerful ancillary – Something that works alongside your existing treatment to make it more effective. If you live with depression and have not considered your diet as part of your care plan, it may be time to start. Even small changes could help shift your mental health in a more promising direction.
Frequently Asked Questions: Nutrition and Depression
Can diet really improve the symptoms of depression?
Yes, emerging research shows that dietary changes can meaningfully improve the symptoms of depression. Diets such as the Mediterranean or the diet of the mind have been linked to the reduced severity of depression, possibly due to their anti -inflammatory properties, the effects of intestinal health and nutritional density.
What is the diet of the mind and how does it affect mental health?
The mind diet is a hybrid of the Mediterranean and Dash diet designed to support brain health. It highlights leafy greens, berries, nuts, whole grains and fish. Studies have shown that after a diet of the mind it can reduce the risk of depression and cognitive decline.
Does salt increase the risk of depression?
Recent studies indicate that a high temple diet can increase the risk of depression and anxiety. In a large UK study, people who often added salt to their food had significantly higher depression rates – up to 37% higher for those who always Add salt.
Is Keto diet effective for bipolar disorder?
While research is still early, some small studies indicate that a ketogen diet (keto) can improve symptoms in people with bipolar disorder, especially those who have not responded to other treatments. However, it is a strict and medical demanding diet, so it should only be attempted by professional supervision.
Why does diet affect depression?
There is no single answer, but several mechanisms are explored: nutrient deficiencies, inflammation, oxidative stress, hormonal regulation and intestinal germ imbalances seem to play a role. Diet affects these systems, which can explain its impact on mood.
