Wage War Against Your Depression…with Veggies
Your Snack Becomes You
Did you know that our diet and our mental health have what psychologists call “bi-directional” relationship? That means that what we feast upon affects our mental health, and to an extent our mental health determines what we eat. The whole relationship between food and our brains is cyclical and that’s probably something you’ve noticed before, consciously or not.
Feeling healthy and energized? Motivated to exercise? Positive about life? You’re probably thinking more clearly about what you eat these days…practicing a bit more self-discipline, going for salads and lean proteins, or maybe even watching the clock as you determine when to begin and end eating each day.
On the flip side, if you’ve been feeling depressed or anxious recently, chances are your diet has become more sporadic. Perhaps you’ve noticed your appetite increasing or waning, cravings for junk or snack food, or maybe you’ve started eating late into the night. Disordered eating can be a symptom of depression. But it can also be a root cause of depression. Regardless of which it is, realizing that changing your diet can positively affect your mental health, can be a complete game changer.
The Good Stuff for the Good Life
Eating the way we were intended to eat, helps us be the people we were intended to be.
In 2022, the American Society for Nutrition conducted a survey of male patients from the ages of 18-25 who all suffered from extreme bouts of depression and had been diagnosed with major depressive disorder. During the study, half of the participants received nutritional assistance and committed fully to a Mediterranean diet for 12 weeks. This particular diet focuses on natural foods found in the Mediterranean region, including fish, oils, nuts, fruits, vegetables, and grains. Considered an ancient way of eating, this diet consists 100% of unprocessed, whole foods that feed not only the body but nourish and mend the mind. When compared to the control group, the young men who adapted to the new diet reported a significant decrease of depression symptoms at the end of three months. In fact, their overall mental health improved over 20 points on the Beck Depression Inventory Scale, reflecting a considerable change in their quality of life!
Why Food Matters
The latest World Health Organization poll from early 2023 reports that over 280 million people worldwide suffer from depression. In fact, the APA tells us that depression is the leading cause for illness and disability globally. Because the threat of depression is so vast and permeates every part of lives, it’s pertinent that we educate ourselves and our loved ones on the importance diet can make in our quest for wellness. Isn’t it astonishing that a small change such as replacing a starch for fresh veggies or a dessert with fresh fruit can play a significant part in our mental wellness?! Eating the way we were intended to eat, helps us be the people we were intended to be.
Put It Into Practice
It may feel impossible to drastically change your diet.____
As with every major change we make in life, start small if big feels overwhelming…just make sure you start.
Begin with one meal a day. Breakfast: Try baked oatmeal with fresh fruit or hummus on toast. Lunch: grilled veggies tossed in olive oil on a pita. Dinner - salmon and wild rice with veggies. Swap out snacks with raw cucumbers and hummus or a fruit smoothie. Pick one meal and add another next week. Notice how your energy increases and your outlook brightens. It’s worth a shot.
Other Interesting Reads about Healthy Eating
Verified Reliable Sources for the Content in This Article: “How to Boost Mental Health Through Better Nutrition” by the American Society for Nutrition