Depression, whether chronic or not, has a way of intimidating even the most stoic. However, it doesn’t have to be so. A recent study conducted at the Department of Epidemiology and Public Health, University College London (UCL) has thrown some light on a diet that can help overcome depression.
It has been established that a whole food diet can help the body remain active and the mind, healthy.
In this study, a sample comprising of middle aged people who were suffering from depression of different levels of fitness were given a diet of large quantities of fruit, low fat dairy, vegetables and white meats. Over the next few weeks, this sample group was compared against a control group and another experimental group that was given a diet of high fat dairy products, fried foods, processed meats, high sugar desserts and refined flours.
In this research, the researchers not only looked at the individual nutrients but also an overall diet pattern which can link with depression. A total of 3,486 participants were registered for this research. The study was an attempt to investigate links of diet and lifestyle with mental health.
he method of self reported data was used in this study over a period of five years. The diet patterns and general lifestyle was mapped over a few points and then compared against the depression scale using a self report questionnaire. In this questionnaire, loss of appetite, ability to concentrate, and the tendency to get anxious were investigated. Other indicators were quality of sleep, estimation of self worth, ability to fend off depressive thoughts, physical levels of energy and feelings of loneliness.
Factors like age, exercise, gender, diseases and smoking habits etc. were controlled. The study presented certain surprising revelations. It was concluded that a whole food dietary pattern can greatly reduce the risk of developing depression, it was also seen that though processed food didn’t immediately increase risk of depression, over a long term there may be an increase in the risk factors.
To overcome depression therefore, the patient should be encouraged to add more fresh fruits and vegetables in the diet. There should be plenty of low fat dairy foods, along with whole grain products, vegetables and low sugar desserts. Though it has not been proved that processed foods cause depression or aid in its development, it is known that such foods do significantly increase the risk. It has also been established that obesity can make a person inclined to suffer from chronic depression.
Resources:
1. "Dietary pattern and depressive symptoms in middle age."
2. Tasnime N. Akbaraly, Eric J. Brunner, Jane E. Ferrie, Michael G. Marmot, Mika Kivimaki, and Archana Singh-Manoux.
3. The British Journal of Psychiatry, Nov 2009; 195: 408 - 413.
