Right diet can beat depression and anxiety.
According to the World Health Organization (WHO), one in eight people worldwide lives with a mental disorder. Mental health disorders like depression and anxiety continue to rise, and 970 million people are affected globally. In India, 10.6 percent of adults suffer from mental disorders as per the National Mental Health Survey of 2015-16, and urban areas have a higher prevalence (13.5%) compared to rural areas (6.9%).
Among the mental disorders, depression and anxiety are of particular concern. Recent scientific research indicates a strong link between depression and anxiety and an increased risk of developing other diseases, including cardiovascular problems, diabetes, and neurodegenerative conditions. Moreover, the emergence of the COVID-19 pandemic has made public mental health issues eminently crucial, as the pandemic has pushed an additional 129.4 million cases of depression and anxiety globally.
Through medical treatment and counselling can provide immediate relief and help alleviate symptoms of depression, our focus should also be on other forms of therapy that address the root causes. While the exact and pinpointed cause of depression is still unclear, existing evidence suggests that it is a complicated disease caused by the interaction of genetic, biological and environmental factors are unmodifiable and play a partial role in this disease, modifiable environmental factors — including lifestyle, diet, and social support — contribute greatly to the onset of the condition.
Different scientific studies have found positive outcomes of certain dietary patterns, natural food groups, macronutrients, and micronutrients on the incidence and severity of depression and anxiety symptoms.
FOODS TO TAKE:
People with symptoms of depression and anxiety should preferably include certain foods in their daily diet that contain important nutrients like selenium, vitamin D, and antioxidants to help relieve symptoms. Research findings indicate that selenium intake helps improve mood and reduce anxiety due to its antioxidant, anti-inflammatory, immunomodulatory, and neuroprotective properties. As selenium deficiency also affects other conditions, its adequate intake prevent diseases such as type 2 diabetes mellitus, cardiovascular disease, kidney diseases, infertility, and cognitive decline. Selenium is present in a variety of foods such as whole grains, Brazil nuts, seafood like tuna (especially yellowfin), sardines, shrimp, cod, halibut, salmon, and organ meats such as liver.
Vitamin D is another essential element that should be included in the diet. While sun exposure fulfills most of our vitamin D needs, we should still include foods like oily fish, fortified dairy products, mushrooms, and eggs in our diet as they are rich in this vital nutrient. Inclusion of foods rich in omega-3 fatty acids has also been reported to reduce the risk of mood disorders and brain diseases, as omega-3 fatty acids enhance brain function and preserve the myelin sheath that protects nerve cells. To increase omega-3 intake, prioritize foods like fatty fish (salmon, sardines, mackerel), nuts and seeds (walnuts, flaxseeds, chia seeds), and plant oils (flaxseed oil, soyabean oil, and canola oil).
Antioxidants also play an important role in reducing depression and anxiety. Foods rich in Vitamins A (beta carotene), C and E contain such antioxidants. Antioxidants help eliminate free radicals from our bodies — waste products of natural bodily processes. If the body cannot eliminate enough free radicals, oxidative stress can develop. For a diet rich in antioxidants, focus on incorporating plenty of colored fruits and vegetables, particularly apples, pomegranates, red/purple grapes, blueberries, raspberries, strawberries, blackberries, cranberries, spinach, kale, broccoli, beetroot, and carrots.
Vitamins B-12 and B-9 (folate or folic acid) also help protect and maintain the nervous system, including the brain. Sources of vitamin B-12 include eggs, meat, poultry, fish, oyster mushrooms, milk, and some fortified cereals.
Foods that contain vitamin B-9 include dark leafy vegetables, fruits and fruit juices, nuts, beans, whole grains, dairy products, meat and poultry, seafood, and eggs.
Zinc has also been reported to boost the immune system may reduce the intensity and severity of depression. Overall, our diet should be rich in fresh fruits, vegetables, and other plant-based products to reduce the stress-related symptoms of depression.
Furthermore, a healthy diet promotes a healthy gut, which communicates with the brain through what is known as the gut-brain axis. Microbes in the gut produce neurotransmitters like serotonin and dopamine, which regulate our mood and emotions. A growing body of scientific findings indicates that the gut microbiome plays a significant role in a variety of psychiatric disorder. Probiotic-rich foods such as yogurt and kefir may boost the levels of beneficial bacteria in the gut. A healthy gut microbiota may reduce both the symptoms and risk of depression.
FOODS TO AVOID:
Some foods and beverages may aggravate the symptoms of depression and anxiety and should therefore be avoided. Drinking too much alcohol can cause dehydration and lead to vitamin B deficiency, which may you feel more depressed or anxious. Alcohol is a depressant that disrupts the balance of neurotransmitters (chemical messengers) in your brain and affects your feelings, thoughts and behavior.
Dehydration may sometimes lead to feelings of anxiety and other mood-related symptoms, as the brain relies on proper hydration to function optimally. Water helps maintain the proper balance of electrolytes, which are crucial for the function of neurotransmitters that regulate mood and behavior. It is advised to drink around six to eight glasses ( about 1.5 -2 liters) of fluid per day to stay well hydrated.
Caffeine intake has also been reported to affect mood. It can lead to withdrawal headaches and cause a low or irritable mood when the effects of the drink wear off. Caffeinated drinks such as coffee, cola, energy drinks, tea, and chocolate should be consumed in moderation. High intake of fast food has also been linked to increased risks of both depressive and anxiety disorders due to disturbances in lipid metabolism and neuroinflammation. However, non-caffeinated drinks such as fruit squash, lemonade, or herbal teas are good alternatives.
Scientific studies also link obesity to the risk of depression, possibly due to the hormonal and immunological changes that occur in people with obesity. A person who is overweight or obese may wish to consult a doctor or dietitian about ways to manage their weight, as weight loss can reduce the risk of depression.
Thus, with changes in our daily diet, we can beat this lifestyle disease of our times effectively.
