Does Diet Reduce Symptoms Of Depression?

Did you know that diet is one of the factors that influence depression? Although there are several reasons that cause it, knowing about this is very important for its prevention.

According to research, this mental disorder affects more than 151 million people around the world, and is one of the main causes of lost years of healthy life. To know how to reduce your symptoms through nutrition, we invite you to continue reading.

Depression, a multifactorial disorder

There are many theories regarding the etiology of depression, but it is known that the disorder is influenced by social, environmental, psychological, genetic, hormonal, and neurodegenerative factors, among others. Likewise, the symptoms it generates have certain peculiarities in those who suffer from it.

Sadness is only a small part. Even some people may not even feel it, but manifest other similar sensations. The following symptoms are the most frequent:

• Feeling of anxiety or emptiness.
• Feelings of pessimism or lack of hope.
• Feeling of guilt, worthlessness, or helplessness.
• Loss of interest in activities and hobbies.
• Lack of energy and fatigue.
• Difficulty concentrating, remembering, or making decisions.
• Difficulty sleeping, waking up early in the morning, or sleeping too much.
• Changes in appetite or weight.
• Thoughts of death or suicide.
• Restlessness or irritability.
• Headaches.
• Digestive discomfort with no apparent physical cause, or that is not relieved with treatment.

Diet in depression

Although many of the factors that produce depression are immutable, there are some that can be modified to facilitate the management of this condition. In general, current strategies for treatment are focused on the biological and psychological variables of the disease, neglecting the important role of lifestyle.

Also, nutrition and depression are closely related as the brain needs
a number of nutrients to function optimally.

If this contribution is deficient, or there is a poor dietary quality, it can interfere with the proper functioning of the nervous system and could trigger a mental pathology such as the one mentioned.

Essential nutrients in food

It has been associated with a healthy drinking pattern with fewer depressive symptoms. So it is actually the nutrients that positively influence mental health.

These are involved in the production of hormones that promote general well-being, and prevent the signs of this disorder. Among those that provide these benefits are the following:

• Magnesium.
• Folates
• Manganese.
• Omega 3 polyunsaturated fatty acids.
• Zinc.
• Vitamins A, B, E, D and C.

All of them are found in fruits, vegetables, cereals, legumes, oils, seeds and all natural or minimally processed foods. However, it is convenient to supplement its consumption with the usual practice of physical exercise.

Diet in the prevention of depression

For years, the intake of processed foods and simple carbohydrates has been associated with the development of obesity and metabolic problems. However, beyond this, the consumption of these foods also has to do with the appearance of mental illnesses such as depression.

In a study published in Biological Trace Element Research it was determined that when the diet is low in omega 3 fatty acids and minerals such as manganese, copper or zinc, the person is more prone to anxiety and depression.

On the contrary, in a review published in 2016 it was found that people who eat abundant fruits and vegetables obtain higher scores on cognitive tests and have fewer depressive symptoms. They are even less at risk for this disorder. Apparently, this has to do with the contribution of beta-carotene, vitamin C, fiber and folate.

In addition to this, in a study published in 2019 it was suggested that the quality of the diet, in general, is significantly associated with the presence of some level of anxiety, stress or depression.

Likewise, this established that the prevalence of alterations in psychological well-being and sleep are related to the lack of adherence to the recommendations for the intake of vegetables, vegetables and dairy products.

Eating in depression promotes well-being

The study of modifiable risk factors in depression provides a great advantage in its management because it allows preventive and palliative interventions.

When you have a lifestyle based on quality food and physical exercise, you ensure the contribution of nutrients that are essential for the brain, as well as the production and release of hormones that are associated with well-being.