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“We are just beginning to understand how food influences our cells, tissues, organs, moods, thoughts, feelings, and the structure of our bodies, but what scientists have discovered over the last few decades is astonishing —
Food is not only a source of energy, joy, connection, and pleasure, it can also rejuvenate us and even reverse disease.” Dr. Mark Hyman.
In recent times, a link between what you eat and depression has been found.
What you put into your body can affect you a lot more than you realise. The diet you follow not only affects your physical health but also your mental health.
Certain foods can aggravate your pre-existing depression symptoms or even bring it on.
When we feel bad, we eat badly which in turn brings on guilt and that makes us feel bad too and the cycle continues. It’s time to break this cycle once and for all by
establishing a healthy eating pattern, eliminating depression aggravating foods and identifying your trigger foods. It is the first step towards making positive changes when it comes to your mental health.
Here are some foods that you must avoid if you suffer from low moods and depression —
Vegetable oils and processed oils —
This kitchen staple could be the cause of your depression and you don’t even know it. Vegetable oils like canola, corn, safflower and soy have high levels of omega-6 fatty acids which can affect your memory, cause depressive episodes and inflammation.
If your diet has a higher amount of omega-6 as compared to omega-3 fatty acids, the imbalance can put you at risk for depression and inflammatory diseases.
Refined, processed and saturated fats trigger inflammation and depression.
Choose your cooking oils wisely.
Trans Fats —
Trans fats have a bad name for a good reason. These fats are found in partially hydrogenated oils. Commonly in processed foods, like store-bought baked goods, microwave popcorn, frozen pizza, fried foods and margarine to name a few. Apart from their laundry list of negative health effects, trans fats have been linked to depressive symptoms as well. Your so called comfort foods may be doing more harm than good.
Limit your trans fat intake and start eating healthy.
Fast food —
Fast food is cheap and cheerful (in theory) but in actuality, it can wreak havoc on your mind and body. Professionals firmly believe in the link between fast food and depression. Fast food contains trans fats, artificial flavours, additives and preservatives, refined carbs, high levels of sodium and a lot of sugar- all of which is just not good for you.
Run fast from fast food.
Alcohol —
While alcohol might seem like a good solution to forget about your problems, it’s more like a bandaid being used to treat a bullet hole. It can ultimately make you feel worse and not better, especially in the long run.
Apart from being dehydrating it can have unpleasant behavioral side effects on you like increasing depressive symptoms and suicidal thoughts. The link between alcohol and negative mental health is very clear. If you suffer from anxiety, depression or other mood disorders its best to stay away from alcohol. That being said, sometimes a drink can help you calm your nerves and get you out of your shell which can be good for your mental health.
The key is dosage and moderation.
Refined foods —
Refined carbohydrates and foods like white bread, pasta and baked goods can make you feel depressed. Research has shown that eating too many refined carbohydrates can aggravate your depressive thoughts.
Swap out refined carbs for whole grains which believe it or not lowers your risk of depression.
Caffeine and energy drinks —
If your body is not familiar with caffeine, too much of it can make you feel jittery and nervous. Caffeine can mess with your sleep cycle as well which most definitely doesn’t help with anxiety and depression. Caffeine withdrawal is a real thing, so be sure to moderate your caffeine intake.
If you enjoy coffee because of the taste, opt for decaf coffee instead.
Fruit juice —
The fibre in the whole fruit slows down the glucose spike in your blood. Fruit juices make your blood glucose levels shoot up and plummet so fast. This negatively affects your anxiety and depression and even makes you feel hungry.
Without the fibre, fruit juices are basically just sugar-water.
Salt —
Too much sodium is dangerous as you get older. We’re all aware of the effects it can have on your blood pressure and cardiovascular health but did you know that it can also affect your brain and mental health?
High levels of sodium negatively affects the blood flow to your brain which can contribute to depression and a decline in cognition.
Sugar and High-glycemic foods —
Refined sugar and foods with a high glycemic index affects you physically and mentally, and not in a good way. Your sugar intake can have long term, negative effects on your body.
The roller coaster of high blood sugar followed by the sugar crash leads to a quick shift in emotions and energy levels which actually contributes to depression.
Artificial sweeteners —
Artificial sweeteners are no better than refined sugar. It can contribute to health issues like depression and even increase your chance of developing it. Sugar substitutes are enticing because of their no sugar and low calorie guise but they can be very health damaging- mental and physical.
Think twice – Artificial sweeteners are no better than refined sugar.
Produce with pesticides and toxic fish —
Pesticides are sprayed on agricultural produce to keep pests at bay. But if the pesticides are not washed off thoroughly, pesticide exposure directly correlates to a greater risk for developing psychiatric disorders. The high mercury content in certain fish or eating seafood from a contaminated area of the ocean can also cause depression, anxiety, and other congtive disorders.
Be aware of the source of the products you consume.
Gluten —
Nixing gluten from your diet can benefit your mental health. If you find it hard to completely cut out gluten from your diet try limiting your gluten intake to ease depression, mood disorders and anxiety.
Limit intake
Ultra processed foods —
Foods that have additives like emulsifiers, humectants, stabilisers, colourants and flavours should be completely cut out from your diet. Ultra processed foods don’t just mean junk food or fast food, sometimes even “healthy” foods like store bought plant-milks, protein bars and flavoured yogurt tend to be ultra-processed too. The consumption of ultra processed foods and depression are directly proportional to one another.
If you cut out ultra from your diet you will see a significant change in your mood.
Conclusion —
Depression is often referred to as the silent killer. Certain foods and beverages like fast food, excess sugar and alcohol can worsen the symptoms of this mental health disorder. While therapy and medication are the go to treatment options for depression, self care measures and lifestyle changes like altering your diet, practising gratitude, exercising and being aware of your triggers can be extremely beneficial too, along with a healthy diet full of whole grains, lean protein, vegetables, fruits and healthy fats supports your overall physical and mental health. Improving your diet and eating fresh home-made food daily can significantly improve your mental health.
