According to the findings of a study conducted by researchers between 1985 to 2004, the results of which have been published by the British Journal of Psychiatry, scientists have concluded that there is a definite relationship between poor dietary choices and depression. Based on these published results, health advocates in Britain will soon be recommending diets high in unprocessed foods specifically to prevent depression.
What Foods Contribute to Depression?
What humans eat controls the levels of brain chemicals called neurotransmitters, which regulate behavior. Neurotransmitters are closely linked to mood.
Studies show that the neurotransmitters most commonly associated with mood are dopamine, serotonin, and norepinephrine. When the brain produces serotonin, tension is eased and a person may feel happier. When it produces dopamine or norepinephrine, individuals tend to be more alert and tend to think and act more quickly.
Eating fresh fruit and vegetables raises the level of trytophan in the brain thereby increasing serotonin production which has a calming effect. High protein foods, on the other hand, promote the production of dopamine and norepineprine, which promote alertness.
Eating junk, sugary foods reduces the levels of these hormones in the brain, thereby increasing stress and tension, and reducing joy and alertness.
Mediterranean Diet - Helps Prevent Depression
The Mediterranean diet, as described by Dr. Sanchez-Villegas, has nine main components:
- High ratio of monounsaturated fatty acids to saturated fatty acids
- High intake of legumes
- High intake fruit and nuts
- High intake of cereals
- High intake of vegetables
- High intake of fish
- Moderate intake of alcohol
- Moderate intake dairy products
- Low intake of meat
In contrast to the Standard American Diet (SAD), the diet of the Mediterranean people includes primarily fresh, seasonal vegetables and freshly caught fish rather than canned or imported produce. The diet eliminates fried foods that have been cooked or baked in rancid vegetable oils or trans fats.
Sources
Mediterranean diet cuts the risk of depression by 30 per cent
Akbaraly, TN., Dietary pattern and Depressive Symptoms in Middle Age, British Journal of Psychiatry, November, 2009.
GEMS: Diet and Depression
Comment: For information about Diet and Inflammation read the following articles:
Battling Inflammation, Disease Through Food
The Anti-Inflammation Diet
Vitamin E Shows Possible Promise In Easing Chronic Inflammation
Inflammation May Be Link Between Extreme Sleep Durations And Poor Health
In addition, books like The UltraMind Solution: How to Fix Your Broken Brain by Dr. Mark Hyman provides a groundbreaking program that shows how we can fix our brains by healing our bodies first, preventing brain issues such as depression, anxiety, memory loss, brain fog, attention deficit disorder, autism and dementia. According to Dr. Hyman 'we have all heard of the mind and body connection and how our thoughts affect the health of our body. But the reverse is far more powerful what you do to your body, your basic biology has a profound effect on your brain'
Watch Dr. Mark Hyman describe how diet can reduce Inflammation, 'How to cool the fire inside you':
Also check out the forum discussion: Anti-Candida, Inflammation, Heavy Metals Detox and Diet