We've known for a long time that we are what we eat. And science is striding forward in finding out just how food is linked to mood – and even mental health.
One study found that eating a Mediterranean-style diet could prevent depression – while poor nutrition could cause the illness.
What is a Mediterranean diet?
Let's look at the Mediterranean diet. It's full of fish and healthy fats, packed with vegetables and fruits, and sprinkled with nuts and legumes. That means little processed meat, sugar, and grains.
What did the study involve?
Over 15,000 people took part in the extensive and exhaustive study. Published in BMC Medicine journal, the research analysed three diets:
- Mediterranean
- Pro-vegetarian Dietary Pattern
- Alternative Healthy Eating Index-2010
The diets were scored according to the types of food contained. For instance, diets with more processed meats and sugars were scored negatively.
What did the study find?
Quoted in a Sciencedaily article, lead researcher Almudena Sanchez-Villegas, from the University of Las Palmas de Gran Canaria said: "We wanted to understand what role nutrition plays in mental health, as we believe certain dietary patterns could protect our minds. These diets are all associated with physical health benefits and now we find that they could have a positive effect on our mental health."
They discovered that healthier foods such as nuts, vegetables, and fruits could lower the risk of depression thanks to their concentration of essential vitamins, minerals, and omega-3 fatty acids.
While more research needs to be carried out into the link between nutrition and mental health, you can speak with a nutritionist or dietitian to modify your diet to support positive mental health and wellbeing.
Lead researcher Almudena Sanchez-Villegas highlighted that certain dietary patterns could also protect mental health, similar to their physical health benefits. The study found that even moderate adherence any of the above diets could significantly reduce the risk of depression, although the benefits plateaued beyond a certain point.
The study involved former students of the University of Navarra and other professionals, who were free of depression at the start. After about 8.5 years, 1,550 participants reported depression or used antidepressants. The greatest reduction in depression risk was associated with the Alternative Healthy Eating Index-2010, largely due to its similarity to the Mediterranean diet.
A limitation of the study was that it relied on self-reported data for dietary intake and depression assessment.
What foods shuld you avoid to help your mood?
You may be aware that some foods can negatively impact your mental health, especially contributing to depression. If you are looking to improve your mood here are several key food choices to consider cutting out from your diet:
- Processed Foods: This can include things like fast food, packaged snacks and pre-made meals. They typically have lots of sugar, unhealthy fats and preservatives, which can cause inflammation and negatively impact your mood.
- Sugary Foods and Drinks: Foods high in sugar, like confectionary, soft drinks and cereals (high in sugar), can spike your blood sugar levels and then crash, affecting your energy and mood. High sugar intake is linked to a higher risk of depression.
- Refined Carbohydrates: These include foods like white bread, pastries, and white rice. They can also cause quick changes in blood sugar levels.
- Trans Fats: Found in fried foods, baked goods, and many processed snacks, trans fats can increase inflammation and the risk of depression.
- Artificial Sweeteners: Some studies suggest that sweeteners like aspartame might negatively affect your mood and contribute to depression.
- High-Sodium Foods: Foods with a lot of salt, like chips and processed meats, can impact your heart health and increase stress and anxiety.
- Alcohol: Drinking too much alcohol can lead to depression and other mental health problems. Alcohol is a depressant, which means it can disrupt the balance of chemicals in your brain.
For better mental health, focus on eating fresh fruits, vegetables, lean meats, whole grains, and healthy fats. If you need more personalized advice, talking to a healthcare provider or nutritionist can be very helpful.
Sources:
- Harvard Health Publishing: The link between diet and depression
- Mayo Clinic: Depression and diet
