The phrase “you are what you eat” underscores the profound impact of diet on overall well-being, including mental health.
Research suggests that consuming nutrient-rich foods can positively influence mood and alleviate symptoms of depression, while diets high in processed foods and sugars may increase the risk of developing or worsening depressive symptoms.
Thus, making careful dietary choices can play a crucial role in promoting mental health and reducing the prevalence of depression.
What is Depression?
Many people will feel negative emotions in response to difficult life events. But is this depression? A person with depression experiences persistent feelings of sadness, hopelessness, and loss of interest or pleasure in activities once enjoyed; and for no apparent reason. Their symptoms last for a prolonged period, two weeks or more. Depression may also originate from severe emotional hurt, fear and resentment, or anxiety.
Additionally, symptoms such as changes in appetite or sleep patterns, low energy, difficulty concentrating, and thoughts of self-harm or suicide may be present.
Types of Depression
The American Psychiatric Association’s Diagnostic Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) classifies five depressive disorders.
Clinical depression (major depressive disorder): A diagnosis of major depressive disorder means you’ve felt sad, low, or worthless most days for at least two weeks while also having other symptoms such as sleep problems, loss of interest in activities, change in appetite or self-destructive thoughts. This is the most severe form of depression.
Persistent depressive disorder (PDD): This disorder is mild or moderate depression that can last for years.
Disruptive mood dysregulation disorder (DMDD): Causes chronic, intense irritability and frequent anger outbursts, mainly in children.
Premenstrual syndrome (PMS): Hormones cause mood instabilities, such as extreme irritability, anxiety or depression. These symptoms improve within a few days after a period starts.
Depressive disorder due to another medical condition: Many medical conditions can create changes in your body that cause depression. Examples include hypothyroidism, heart disease, Parkinson’s disease and cancer.
As can be seen from these different types of depression, they have different roots, and therefore have different treatments. For example, depression caused by a poor diet could be fixed through a proper diet.
Please see your doctor should you suspect you have a depressive disorder.
Using Food as a Pacifier
Sometimes, when people are depressed, they use food to pacify their emotions. They over-eat to help them cope or to compensate for their constant negative emotions.
One of the biggest symptoms of depressive overeating is compulsively eating more than you need to, while never quite feeling satisfied. This is especially true if you’re eating for emotional relief, as opposed to eating because you’re hungry.
Unfortunately, most of the food people turn to for comfort has the opposite effect. Eating the wrong food when you’re depressed can actually make you feel even worse.
Certain Food Can Increase the Feelings of Depression
A study done through Harvard School of Public Health in October 2023 shows that eating high amounts of ultra-processed foods — particularly those containing trans-fatty acids, sugars and artificial sweeteners — may increase the risk of developing depression.
Certain foods can indeed trigger depression, especially if a person already has some toxic thoughts.
Food that is a possible trigger to depression:
- Eating high levels of saturated fat, like fatty meat and dairy
- High levels of trans-fatty acids – found in processed foods like cookies and spreads
- High levels of sugar
- Alcohol
- Smoking cigarettes – as cigarettes hinder the absorption of essential fatty acids
Natural Anti-Depressants
Studies show that certain dietary supplements, including omega-3s, vitamin D, Rhodiola (herb), B12, and saffron, may help reduce depressive symptoms in some people.
Serotonin is an essential neurotransmitter that balances mood and daily functioning. Most antidepressants work to boost serotonin levels in the brain.
Several fruits and vegetables contain tryptophan, which is a building block to creating mood-boosting serotonin. So, if we consume produce rich in tryptophan, our bodies can make more serotonin.
Tryptophan-rich fruits include pineapples, bananas, kiwi fruit, plums, and tomatoes.
Other Foods That Naturally Boost Serotonin
- Salmon – also a source of omega-3 fatty acids, which are essential to brain cells
- Poultry – includes chicken, turkey, and goose
- Eggs – some preparation methods are healthier than others
- Spinach and kale
- Seeds
- Milk
- Soy products
- Nuts – especially walnuts
Natural Ways to Beat Depression
- Take a strong grip on your thought-life. Do not allow thoughts of self-condemnation, bitterness, self-pity or fear to rule your mind
- Reduce stress by planning activities to avoid bottleneck situations
- Plan regular exercise sessions each week
- Get educated concerning healthy nutrition
It is of utmost importance to increase your intake of omega-3 fatty acids. Professor Basant K Puri has done extensive research on the prevention and treatment of depression by using EPA (Eicosapentaenoic acid) in combination with Evening Primrose oil, folic acid, vitamin B12, zinc and selenium. EPA is naturally found in oily fish, cod liver oil, eggs, and a small quantity in chicken.
“Man will not live from bread alone”
This is a quotation from the Bible. Taking in (eating) the Word of God brings true life. We find practical advice in handling our thought-life in the Bible: “Fix your thoughts on what is true, right, pure and lovely... and the peace of God will flood your minds.”
Isaiah says: God will keep him in perfect peace, whose mind is stayed on Him.
Takeaway
- Eating the right food helps to lessen the symptoms of depression and can even prevent it
- Using unhealthy food as a pacifier will in the long run cause more problems and more depression
- Stress and toxic thoughts must be managed
- Exercise regularly — a healthy body contains a healthy soul
