(Newswire.net — December 3, 2019) — Depression is a serious and widespread lifestyle disease. However, the appropriate diet may have a preventive and therapeutic effect. Check the latest research and fight off your depressive mood.
Depression is but another lifestyle disease of our times – it occurs with a frequency close to that of cardiovascular diseases and cancers. It is estimated that depressive disorders afflict over 300 million people worldwide, and in the United States approximately 40 thousand people who suffer from depression commit suicide. Depression is caused by genetic predispositions and environmental factors (social, financial, health). The most common symptoms of the disease are:
- withdrawing from social and family life
- sleep disorders
- loss/decline of feelings of pleasure and interests
- feelings of guilt and uselessness
- constant fatigue
- problems with concentration
- loss of appetite
- melancholy, sadness (known as depressive mood)
Prophylaxis and the ability to overcome the first symptoms of depression are both extremely important. More and more scientific reports indicate that diet is a factor influencing the risk of developing depression. After reviewing 16 available studies on the topic of dietary changes and their influence on the possibility of the occurrence of depressive disorders, it was noted that:
- consuming large quantities of vegetables and fruit rich in polyphenols can reduce the likelihood of developing depression. This is thanks to their anti-inflammatory and protective effects on the nervous system.
- Processed foods containing saturated fats and artificial additives influence the composition of the intestinal microbiome (the bacteria “residing” in the intestines). In turn, a disturbed microbiome increases the risks of developing depression.
- Supplementation or inclusion of B vitamins, zinc, magnesium, omega-3 acids and probiotics in the diet can have a protective effect against mental disorders.
- Modifications to the diet that resulted in a weight loss in studied overweight or obese persons also significantly reduced their depressive symptoms.
- A more prominent connection between the diet and depressive disorders can be found in women. This is most likely a result of the differences in their metabolism and the 1.5 to 3 times greater incidence of depression in women than in men.
One of the latest studies concerned the consumption of dark chocolate. The study was conducted on over 13.5 thousand adult Americans (excluding diabetics) who received pre-determined rations of chocolate every day (in the years 2007-2008 and 2013-2014). After the study was concluded, it turned out that the participants who received the greatest amounts of dark chocolate (104-454 g per day!) exhibited a 57% lower likelihood of developing depression compared to the control group (that did not consume chocolate). More long-term research is required, but even now we can savour a bit of dark chocolate… all in the name of depression prevention, of course.
But what to do when we already experience the initial symptoms of depression, but dietary modifications don’t help? In that case, it’s imperative to obtain a fast diagnosis and begin therapy. To do this, it’s best to consult specialists in mental disorder therapy, for example at The Kusnacht Practice (https://kusnachtpractice.com/). The therapy at this luxury rehabilitation centre is tailored to the patient’s individual needs, depending on the diagnosed level of depressive disorders. The most commonly employed treatment methods include cognitive behavioural therapy, clinical hypnotherapy, somatic experiencing, family therapy, pharmacotherapy and mindfulness. Treating depression isn’t easy and it requires constant monitoring of the patient. A full remission is not common, though a resolution of a part of its symptoms is observed in 40% of patients over a year-long therapy. You can learn more about the applied therapy methods and about depression itself on the website of the National Health Service ( https://www.nhs.uk/conditions/clinical-depression/treatment/).
Depression is an embarrassing disease for many people – it’s viewed as a sign of weakness or self-pity. However, you don’t need to go through powerful trauma or experience failure to develop depression. This illness can concern even the strongest individuals, and it’s certainly not a reason for embarrassment. So if you notice that something bad is happening with you, don’t hesitate to seek help.
Sources
Chand S. P. & Arif H., 2019, Depression
Firth J. et al., 2019, The Effects of Dietary Improvement on Symptoms of Depression and Anxiety: A Meta-Analysis of Randomized Controlled Trials
Jackson SE. et al., 2019, Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults