Depression is a debilitating but widespread
condition involving low mood, low self-esteem, and loss of interest or pleasure
in normally enjoyable activities. Nutrition may have the potential to affect a
person’s risk of depression, its symptoms and its severity. The link is
frequently explored in research studies, but the results are not yet
conclusive.
Some aspects of nutrition that may be associated
with depression include omega-3 fatty acids, vitamins C and E, folate, alcohol,
caffeine, and overall style of diet such as the “western” diet containing
processed foods.
Some people eat more when they are depressed, while
others eat less. In any case, it is likely that a depressed person will not
prioritize healthy eating all the time. Fast food or comfort food can seem more
appealing. However, sustaining food is needed to maintain stable blood sugar
levels. Although the brain needs glucose to enable it to perform effectively,
very sugary foods cause blood sugar levels to shoot up and then plummet,
leading to lethargy. This can trigger another sweet craving, and the cycle
continues.
Certain foods increase the physical stress on your body by making digestion more
difficult, or by denying the brain essential nutrients. Drinks can have just as
great an effect: caffeine and alcohol both put a considerable strain on the
body, and sometimes the mind.
Relying on caffeine for energy is not a good idea.
It raises stress hormones and can cause insomnia and dehydration, having a
negative impact on the body. Yet the link appears somewhat complex. A very
recent study in Finland looked at the connection between caffeine and
depression. Based on 2,232 middle-aged men, it found that depression was
significantly less likely in heavy coffee drinkers (more than 813ml per day),
than non-drinkers. Tea and overall caffeine intake were not linked to
depression.
Heavy consumption of alcohol will have unpleasant
effects the following day and perhaps in the longer-term. This does not mean
that depressed people need to avoid alcohol completely, but it is not a healthy
coping technique.
Foods That May Help
Fight Depression
Regarding omega-3 fatty acids, experts suggest they
may affect depression because they are widespread in the brain. Dr. Rossella
Liperoti and colleagues at from the Catholic University of the Sacred Heart in
Rome, Italy, explain that the omega-3 fatty acids eicosapentaeoic acid (EPA)
and docosahexaenoic acid (DHA) are the most common polyunsaturated fatty acids
in the brain.
These compounds help regulate cell membranes, dopamine and serotonin levels, communication between brain cells, and
brain glucose metabolism. “Increasing evidence from animal and human research
shows omega-3 depletion may play a role in several disorders,” say the team.
“In particular, an association between omega-3 and
depression was repeatedly suggested in observational and experimental studies
on populations affected by major depression, depressed mood or postpartum depression,” they add. But they point out that
larger and more sophisticated studies are needed to provide “convincing
evidence of a causal relationship” and to show a benefit from supplementation.
In any case, omega-3s are found in high
concentrations in oily fish such as salmon, herring, mackerel, anchovies and
sardines, as well as flax seeds and walnuts–all generally considered “healthy”
additions to the diet.
Earlier this year, an Australian study found that a
“traditional” dietary pattern characterized by vegetables, fruit, meat, fish,
and whole grains was associated with lower risk of depression than a “western”
diet of processed or fried foods, refined grains, sugary products and beer. But
the researchers say a direct association cannot be confirmed.
A 2009 study from the University of Minnesota
investigated whether depressed women had a higher consumption of sweet foods. Dr. Robert
W. Jeffery and colleagues say that stress and depression are associated with
cravings for sweets, and chronic sweet consumption may reduce levels of the
“stress hormone” cortisol. Individuals with seasonal affective disorder also show a
preference for sugar-rich foods in the winter months.
They did find that depressive symptoms
were associated with sweet food intake, which is “consistent with the
hypothesis that eating sweet foods reduces negative mood.” Of course, this coping technique could
backfire, as it is well established that depression is more common among
overweight and obese people.
However weak or strong the effects of nutrition are
on depression, providing the body with the nutrition it needs is a positive
step individuals can take toward combating their condition. With adequate
nutrition, we are all better prepared to face the challenges of the day.
