A Whole Food Diet Can Prevent Depression
by Dana Burnett
Do the foods you eat affect your mood? Processed meats, refined carbohydrates, fried foods, and sugar may impact your attitude. If you find yourself succumbing to despair, you may want to focus on a “whole food” diet. Published in The British Journal of Psychiatry, researchers looked at data from the Whitehall II study, which recruited 3,486 subjects to investigate how lifestyle factors influence the development of diseases.
Depression was measured through a questionnaire created by the Center for Epidemiologic Studies, which assessed mood with questions concerning, energy levels, concentration, sleep patterns, etc. Individuals that consumed more whole foods, including complex carbohydrates, lean protein, vegetables, and fruit, had lower symptoms of depression. Participants that consumed a whole food diet had a 26% lower risk of depression five years later. In contrast, subjects with a diet pattern that was high in refined foods had a 58% higher risk of depression five years later. Results from this study offer new insights into the relationship between diet and depression. Several depression studies only focus on a specific nutrient; yet, this research indicates overall dietary habits may have a large impact.
Starting a whole food diet can be difficult, as a diet high in processed foods can be hard to change. Start slow by cutting out high sugar substances, such as soda, artificial sweeteners (aspartame, etc.) and sugar-laden desserts. Include more fresh fruits and whole grains to curb sugar or refined carbohydrate cravings. Also, include lean proteins and vegetables to provide added nutrients and balance blood sugar.
Reference
Tasnime N, Akbaraly EJ, Brunner JE, Ferrie MG, et al. Dietary pattern and depressive symptoms in the middle age. The British J of Psychiatry. 2009 Nov; 195:408-413.
