Depression is characterized by a low mood, loss of interest or pleasure in life, and lack of sleep or appetite.
According to the WHO , depression affects more than 300 million people worldwide, which represents a global prevalence of 7% for women and 4% for men.
According to the World Health Organization , depressive and anxiety disorders cost the global economy $ 1 trillion in lost productivity each year
This condition is usually recurrent, with an apparent relapse in 50% of cases
In order to identify the risk factors for depression, a series of points of the affected population have been investigated, such as:
- demographics
- biological data
- genetic data
The neurological pathways that can affect the risk of depression, can be modulated by nutritional intake are related to inflammation, oxidative stress, neuroplasticity, mitochondrial function and the intestinal microbiome.
This study also cautions that based on the patterns analyzed, recent reviews have shown that healthy dietary patterns are associated with a lower risk of depression or depressive disorders.
Here is a brief summary of the table where it is noted where the information was obtained and analyzed.
Common patterns in the study that support the diet
- higher fruit consumption
- higher consumption of vegetables
- increased consumption of nuts
- less consumption of pro-inflammatory foods like processed meats and trans fats
- Drinks with alcohol should be moderated.
Study results show a consistent association between an inflammatory diet (as measured by the DII ) and incident depressive outcomes , supporting the hypothesis that avoiding pro-inflammatory foods in favor of an anti-inflammatory diet could help prevent the incidence of depression and depressive symptoms.
> A new model for the prevention of heart disease
Where did the study data come from?
The vast majority of the studies included in this systematic review have been conducted in countries such as: Australia, France, Greece, Ireland, Japan, the Netherlands, Norway, Spain, the United Kingdom, and the United States. But there are also some data from countries with another type of food such as Brazil.
Other studies carried out
Other studies that have been carried out using a randomized controlled trial design have investigated the efficacy of a diet improvement program for the treatment of major depressive episodes.
The idea was to try to answer the question:
If I improve my diet, will my mental health improve?
Answer: The results of our study suggest that dietary improvement guided by a clinical dietitian can provide an effective treatment strategy for the treatment of this highly prevalent mental disorder.
Reference: https://doi.org/10.1186/s12916-017-0791-y
conclusion
A healthy diet of fruits, vegetables, whole grains, and legumes that avoids processed meats and trans fats reduces the risk of depression, according to this meta-analysis published in Molecular Psychiatry .
The researchers reviewed 41 studies on diet and the onset of depression.
Inflammatory diets that include high amounts of processed meats and trans fats , found in junk foods, increase the incidence rates of clinical depression.
The results showed that antioxidants from healthy foods , such as vegetables, nuts and fruits, help regulate emotions among other protective effects.
Researchers suspect that this healthy diet reduces inflammation, oxidative stress, and insulin resistance, all of which are linked to depression.
The OMS
The World Health Organization warns that antidepressants can be an effective form of treatment for moderate-severe depression, but they are not the first line of treatment for mild depression.
Antidepressants should not be used to treat depression in children and are not the first line of treatment in adolescents, among whom they should be used with extra caution.
As we can see, an anti-inflammatory diet is highly advisable in depressive disorders , both as prevention and to reduce symptoms. And the vegan diet can be a good choice.
References
http://www.who.int/mediacentre/factsheets/fs369/en/
World Health Organization. Mental health in the workplace 2017
Gomez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008
https://losebellyfatin30days2021.blogspot.com/2020/11/a-healthy-diet-helps-prevent-depression.html
https://losebellyfatin30days2021.blogspot.com
https://wraptoloseweight.blogspot.com/2020/11/chinese-medicine-obesity-solutions.html
https://wraptoloseweight.blogspot.com
