How many times have you been told that “you are what you eat”? We tend to think this way in terms of our physical health and appearance. But, doesn’t it make sense that what you eat affects your brain and your mental health as well?
There is a staggering number of people living with depression. Some have reached out and asked for help, and their condition is being managed. But there are a lot more that are either ignoring the problem, hoping that it will go away, or don’t realise that the reason they are finding it so difficult to get through their daily lives is because they have depression. Many feel that it is a weakness and refuse to acknowledge it.
Depression is a complicated matter. The management of the condition usually involves medication and therapy. What if you could prevent or improve your depression by watching what you eat?
Note: Do not stop taking your medication without talking to your doctor first.
Diet for mental health and wellbeing
It is now well recognised that diet is an important tool in the management of depression. It has led to a new field in medicine called nutritional psychiatry. The brain exists within the body and relies on the food you eat for the nutrients it needs to function.
If your diet is full of calorie-dense, fatty, salty, sugary foods, your brain will be flooded with sugar and inflammation-promoting chemicals. It is unlikely that it will thrive on such a diet. You may feel like you have brain fog and your mood is likely to suffer.
On the other hand, if you eat a healthy, balanced diet that provides your body and your brain with a consistent supply of good nutrition, your brain is more likely to function at its best. You will be able to think more clearly, solve problems and manage your mood.
Folate, zinc, and magnesium are known to regulate brain function. A deficiency of these and other micronutrients have been found to be related to depression. To meet your brain’s requirements, your diet needs to contain whole grains, fruit, vegetables, lean red meat, fish and olive oil.
The Mediterranean diet for improved mental health
What’s good for the heart, is more often than not good for the brain. Many people have adopted the Mediterranean diet to improve their cardiovascular health. This style of eating is equally useful in managing your mental health.
The diet is rich in fruit, vegetables, whole grains, legumes, nuts, olive oil and seafood. It brings all of the nutrients that are essential for brain health to the table:
- Fibre: Whole grains, fruit, vegetables, legumes
- Magnesium: Avocados, nuts, legumes, seeds, whole grains, dark green leafy vegetables
- Zinc: Meat, shellfish, legumes, seeds, nuts, dairy products, eggs, whole grains
- Antioxidants: brightly coloured fruit and vegetables
- Omega-3 fatty acids: fish such as salmon and sardines, nuts, seeds, olive oil
Focus on Vitamin D
Vitamin D is important for overall health and wellbeing, including mental health. Low levels of vitamin D are common during the winter months, even in sunnier climates. This may account for the low feeling we have in winter.
Making sure to get enough vitamin D from the sun and in your diet, may help to prevent depression. Dietary sources of vitamin D include: dairy, eggs, fish and organ meats such as liver and kidney.
Get help for your depression
You are not alone if you are suffering from depression. There is help available to you. Talk to your doctor or therapist about the best way to manage your condition.
Making changes to your diet may seem like an extremely steep mountain to climb when you are in the depths of depression. Take it one step at a time. Change what you can now and build on it as you feel able to.