Gaby
Your daily diet can contribute to the development of depression, while improving it can help alleviate the condition. This was once again confirmed by research from the Center for Nutrition and Mood at Deakin University in Australia.
The scientists relied on modern trends in healthy eating that promote feelings of happiness. In a study dubbed the “SMILES Trial,” volunteers suffering from moderate to severe depression participated. The researchers aimed to enhance the participants’ well-being by changing their diet. Specifically, they transitioned them to a modified Mediterranean diet, which included whole grains, vegetables, fruits, legumes, nuts, seeds, and extra virgin olive oil. The fiber content was notably high—50 grams per day. Throughout the week, volunteers consulted with dietitians daily, as reported by the Daily Mail.
The experiment’s findings delighted the researchers. After 12 weeks, one-third of those who adhered to the proposed diet reported no longer experiencing symptoms of depression.
Why a Healthy Diet Brings Happiness
Healthy eating can stimulate the growth of the hippocampus—a part of the brain responsible for memory and emotional regulation. This was emphasized by the authors of an 11-year study involving 400 women, published in 2018 in The American Journal of Medicine. Among those participants who preferred a typical Western diet high in processed foods and red meat, the hippocampus was smaller compared to those women who followed a healthier, plant-rich diet.
Food also affects neuroplasticity, the brain’s ability to change throughout life by forming new connections. Researchers have repeatedly pointed out that individuals with depression typically have lower levels of BDNF—brain-derived neurotrophic factor, which is crucial for neuroplasticity. In 2011, the journal Nutritional Neuroscience published findings from a three-year study indicating that a Mediterranean diet helps increase BDNF levels.
The Role of Gut Microbes
Another vital element is our gut microbes. Year after year, scientists are learning more about their influence on regulating our emotions.
People with depression usually have a less diverse range of gut microbes. To improve this situation, researchers recommend consuming fermented dairy products. Those who do so regularly show lower activity in the brain region responsible for processing emotions and experience less stress. For initial positive results, it is advised to consume fermented dairy products for at least eight weeks.
What to Eat for Joy: Tips
- Follow a Mediterranean diet that you can creatively adjust.
- Replace regular milk with fermented dairy products, such as live yogurt and aged cheeses like Parmesan; include kefir in your diet.
- Remember that not all whole grains are beneficial: rice, bread made from unrefined flour, and processed bran with added sugar break down quickly. This leads to a sharp spike in blood sugar levels and can cause irritability. Opt for sources of “good” carbohydrates like pearl barley, barley, rye, or oats.
- When choosing protein, focus on lean white meat. Additionally, aim to eat two servings of fatty fish rich in omega-3s (such as sardines, salmon, and mackerel) each week. Also, include plenty of legumes like chickpeas and lentils in your meals.
- Drink tea. Three or more cups a day can help prevent depression from worsening. Tea is rich in beneficial plant compounds, including L-theanine, which helps lower the stress hormone cortisol.
- Season your dishes with turmeric. It contains the active compound curcumin, which has anti-inflammatory properties and helps reduce cortisol levels. Don’t overlook black pepper and curry—they also combat stress.
