Could Your Diet Plan Cure Depression

 

Your Diet and Depression

Video taken from the channel: Healthcare Triage


 

Popular diet may reduce depression risk: Study

Video taken from the channel: Good Morning America


 

How Food Can “Cure” Depression and Make You Happier

Video taken from the channel: Max Lugavere


 

Diet and Depression

Video taken from the channel: David Woodruff


 

The link between junk food and depression

Video taken from the channel: ColumbiaPsych


 

Here’s a Diet That Treats Depression

Video taken from the channel: Dr. Tracey Marks


 

How does your diet impact mental health?

Video taken from the channel: CBS This Morning


Eating a diet high in whole grains, fish and fruits and vegetables was linked with a reduced likelihood of developing depression, according to research published in. Depression and Diet Unfortunately, there’s no specific diet that’s been proven to relieve depression. Still, while certain eating plans or foods may not ease your symptoms or put you instantly in a.

In September, an analysis of 26 previous studies found that psychiatry, along with following a Mediterranean diet full of green vegetables, fruits, nuts, beans, olive oil, and seafood could ease. It’s an easy-to-implement 30 day Paleo diet experiment that restricts many foods that are known to cause a systemic inflammatory response (one of the main causes of depression), and focuses on real whole foods that provide what’s essential for stable and balanced moods. An increase in fruit in your diet is always a good thing regardless of whether you have depression or not! Fruits such as kiwi fruit, plantains, bananas, sour cherries, pineapples, tomatoes and. Jacka found in 2010 that women who ate a diet high in produce, meat, fish, and whole grains had lower odds of major depression and anxiety than others.

The Mediterranean diet is more about what you’re adding in — fresh fruits and vegetables, protein-rich legumes, and fatty fish and olive oil (high in omega-3s). One studylooked at. Fresh, plant based foods, such as berries, are good sources of antioxidants. A diet that is rich in fresh fruits and vegetables, soy, and other plant products may help reduce the stress-related. Research has shown that what we eat matters for every aspect of our health, including our mental health, and found that a healthy diet was associated with a significantly lower risk of developing symptoms of depression.

Eat lots of fresh fruits and vegetables, and don’t overeat. It may also help to eat fish high in omega-3 fatty acids, such as salmon, on a regular basis. Changes to your diet may make some difference to your general mood or sense of well-being, but they’re not a substitute for treatment.

List of related literature:

According to preliminary research, a healthy diet may reduce the risk of severe depression, and junk food, sugar, and processed meats may increase depressive symptoms.

“Positive Psychiatry: A Clinical Handbook” by Dilip V. Jeste, Barton W. Palmer
from Positive Psychiatry: A Clinical Handbook
by Dilip V. Jeste, Barton W. Palmer
American Psychiatric Publishing, 2015

You cannot cause a depression to remit simply by choosing the right foods; but you can certainly bring on a depression by failing to eat the right foods, and you can to some extent protect against recurrence through careful monitoring of diet.

“The Noonday Demon: An Atlas Of Depression” by Andrew Solomon
from The Noonday Demon: An Atlas Of Depression
by Andrew Solomon
Scribner, 2001

The dietary guidelines for depression are identical to those for optimal health.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2012

Even more impressively, two clinical trials have found that when depressed people are counseled by nutritionists on how to eat a healthier diet, their depression improves.

“Neurofitness: A Brain Surgeon's Secrets to Boost Performance and Unleash Creativity” by Rahul Jandial
from Neurofitness: A Brain Surgeon’s Secrets to Boost Performance and Unleash Creativity
by Rahul Jandial
Houghton Mifflin Harcourt, 2019

Similar supporting evidence comes from a large-scale study in England.10 There, researchers examined the link between diet and depressed mood across 5 years in 3,486 adults.

“Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being” by Michael Otto, Jasper A.J. Smits
from Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being
by Michael Otto, Jasper A.J. Smits
Oxford University Press, USA, 2011

It is well recognised that a diet high in fish and omega-3 supplementation may help with depression.

“A Guide to Evidence-based Integrative and Complementary Medicine” by Vicki Kotsirilos, Luis Vitetta, Avni Sali
from A Guide to Evidence-based Integrative and Complementary Medicine
by Vicki Kotsirilos, Luis Vitetta, Avni Sali
Elsevier Health Sciences APAC, 2011

This makes sense because depression is characterized by low energy and increased tension, just the underlying pattern that motivates people to self-regulate with food.

“Calm Energy: How People Regulate Mood with Food and Exercise” by Robert E. Thayer
from Calm Energy: How People Regulate Mood with Food and Exercise
by Robert E. Thayer
Oxford University Press, 2003

2) Balancing mood through diet A major key to keeping depression at bay is to get your nutritional needs met through eating a balanced diet of healthy foods.

“Healing from Depression: 12 Weeks to a Better Mood” by Douglas Bloch
from Healing from Depression: 12 Weeks to a Better Mood
by Douglas Bloch
Nicolas-Hays, Incorporated, 2009

No correlation was found between depression and diet quality.

“Spinal Cord Medicine, Second Edition: Principles and Practice” by Christopher M. Bono, MD, Diana D. Cardenas, MD, MHA, Frederick S. Frost, MD, Margaret C. Hammond, MD, Vernon W. Lin, MD, PhD, Laurie B. Lindblom, MD, Inder Parkash, MD, MS, FRCS, FACS, Stevens A. Stiens, MD, MS, Robert M. Woolsey, MD
from Spinal Cord Medicine, Second Edition: Principles and Practice
by Christopher M. Bono, MD, Diana D. Cardenas, MD, MHA, et. al.
Springer Publishing Company, 2010

It is not clear if depressive symptoms lead to poor choices in eating habits and decreased exercise, if poor choices and obesity lead to depressive symptoms, or if the obesity is a side effect of antidepressants, or perhaps a combination of all of these.

“Advanced Practice Psychiatric Nursing: Integrating Psychotherapy, Psychopharmacology, and Complementary and Alternative Approaches” by Joyce J. Fitzpatrick, PhD, MBA, RN, FAAN
from Advanced Practice Psychiatric Nursing: Integrating Psychotherapy, Psychopharmacology, and Complementary and Alternative Approaches
by Joyce J. Fitzpatrick, PhD, MBA, RN, FAAN
Springer Publishing Company, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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42 comments

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  • Since you can’t double-blind the study, could you beat the placebo effect by varying explanation of the suggested outcome of the study. You’re looking for change in mood, but tell half the participants you’re trying verify that the new diet makes them feel worse, and the other half that you expect it to make them feel better. Then maybe you can separate the power of suggestion from the power of nutrition.

  • Hello there, have you considered Custokebon Secrets yet? Simply just do a google search. On there you’ll find an awesome guidelines about how exactly you can lost a lot of weight. Why not give it a chance? perhaps it is going to work for you too.

  • I’ve been keto for a few months. Definite improvement in mood, more stable, less irritable. It was a tough adjustment for me, especially the first month. But if you’ve been eating one way all your life, a month or two sounds reasonable as an adjustment period.

  • All mental health problems are caused by severe calcium deficiency. This begins in the womb or in infancy. The human body can assimilate calcium only from fresh, natural, uncooked foods especially leafy greens and grasses, wheatgrass. Artificial supplements do not work. The best way to get the calcium from greens is through green smoothies.

    Brain chemical imbalances have never been proved.

    One of the reasons why mental health problems generally develop or manifest in late adolescence is because of the body’s need for tremendous amounts of calcium due to the sudden spurt in physical growth.

    Calcium is needed for proper neurotransmitter function.

    It is also important to minimise chronic cellular inflammation by avoiding white sugar, refined carbs and oils and fats that increase cellular inflammation.

    Cellular inflammation prevents the absorption of nutrients vitamins and minerals.

  • It’s great that you talk about non-farmaceutical treatments. My doctors didn’t tell me anything about it. I follow recommendations in this video, i also found out,that omega-3 fatty acids,bone broth and eggs are VERY beneficial. Nutrition helped me more than medication. I talk about it extensively on my channel.

  • Has anyone tried Custokebon Secrets? (search on google) We’ve noticed numerous amazing things about this popular fat burn diet plan.

  • “‘How does your diet impact mental health?’ We’ll be back with the answer after a word from our big pharma phood paymasters… stay tuned!”

  • IGg food allergy test saved my life. If i eat eggs, milk, turkey, bananas, and sunflower seeds they give me severe, suicidal depression. It takes 3 full days to recover after the ingestion.

  • This look looks amazing on you Dr.., les clownish.,
    Your professional look gives credibility and confidence to your information.
    Could you do a video in depression and anemia after 50.menopause mental health etc.
    Thank you
    I know you take comments professional matter.

  • Thanks Dr Marks! I will try this. ��. I tried the sleep deprivation and light therapy that you shared about once and it really helped.

  • In relation to the confounding factors Some (maybe many) people know what to eat, but can’t afford healthier food certainly not as a staple. Healthier food also tends to not be shelf stable, meaning you have to go to the store more often, which adds other expenses as well as physical strains on some disabled folks. Poor folks can’t afford to buy more expensive healthier food only to have it go bad, so buying cheaper shelf-stable stuff or at least stuff that’s frozen and will keep until they can get around to it is what doesn’t throw their money in the trash. Food pantries also provide…the calories made available to them, which are a lot of carbs and canned goods of various sorts, and they have no control over what they get, so can’t improve the nutrition of what they give. They also need mostly shelf-stable supplies, or food would go bad before it even got handed out.

  • I was homeless for 11 days last month so I was staying at a shelter. They kicked me out of bed at 6am, breakfast was at 7, lunch at 12, dinner at 6 and plain sandwiches if you need a snack. I’ve never felt so healthy. I’ve been trying to get into an eating disorder program for 2 months now because I was starving and ill in the head… but I’ve been focusing on eating more often and walking long distance every day for blood circulation and to make me hungry. I feel better than I have for a long time.

  • Thank you!
    Yes the best I ever felt was when I meditated, are a whole food plant based diet and exercising at least 4 times a week.
    The best! Way better then anti depressants and adhd meds. But, you just be consistent. It’s gotta be a lifestyle.

  • Nice video content! Apologies for chiming in, I am interested in your thoughts. Have you heard the talk about Lammywalness Erase Depression Guide (do a search on google)? It is a good exclusive guide for beating depression fast without the hard work. Ive heard some amazing things about it and my work buddy after a lifetime of fighting got amazing success with it.

  • I have to say that I was eating healthily every day for years as well as running for 30 minutes at the start of the day, and these natural methods weren’t enough for me! Since the 23rd of July 2020 I’ve been taking 10mg a day of Paroxetine and this is what cured me more or less instantly (and this is a very small dose).
    Whenever I would go online during my depressive episodes (which were as frequent as about every 2 weeks lasting for two weeks, and as severe to lead me into suicidal thoughts), the advice almost always centred around exercise and healthy eating, only that, I was already doing those things consistently and yet my intense depressive episodes kept resurfacing.
    My diet was (and still is) practically what is mentioned in the video, I don’t care at all for crisps and junk and fizzy drinks…I have cereal, nuts, seeds, pasta, rice, cous cous, quinoa, all kinds of fruits and vegetables (cooked and raw)…
    So I think my contribution to the discussion is that it depends on the person. Years of daily exercise and healthy eating did very little for me, whereas medication worked. Of course though, I mean they did little for me in terms of depression, they helped however with energy and concentration and releasing some tension, they couldn’t help however with an overpowering stream of negative thoughts about life and people. I was able to think very dark thoughts even whilst running.
    I saw the video about how SSRI’s affect sexual function. Sexual dysfunction is the only side affect I have with this medication. The stuff about post-ssri sexual dysfunction is quite frightening and hoping to change medication.

  • Max, you forgot to ask her the most important question: Who funded the studies?

    Saturated fat is not so bad for you? Eat butter? Really?

  • To me, this makes a lot of since. The Mediterranean diet is probably close to what humans ate at the beginning of our origins, since according to anthropologists, we originate from Africa. Africa interestingly enough boarders the Mediterranean sea. So even today, there are countries like Morocco and Egypt with cultures that basically eat this diet on a regular bases. When I think of the ideal healthy diet, I try to imagine what humans ate before all the added crap and processing they do to food today. I loved this informational video.

  • I am on the Mediterranean diet and I really love it. And it has improved my quality of life and my mood. It is tasty, filling, satisfying diet.

  • All mental health problems are caused by severe calcium deficiency. This begins in the womb or in infancy. The human body can assimilate calcium only from fresh, natural, uncooked foods especially leafy greens and grasses, wheatgrass. Artificial supplements do not work. The best way to get the calcium from greens is through green smoothies.

    Brain chemical imbalances have never been proved.

    One of the reasons why mental health problems generally develop or manifest in late adolescence is because of the body’s need for tremendous amounts of calcium due to the sudden spurt in physical growth.

    Calcium is needed for proper neurotransmitter function.

    It is also important to minimise chronic cellular inflammation by avoiding white sugar, refined carbs and oils and fats that increase cellular inflammation.

    Cellular inflammation prevents the absorption of nutrients vitamins and minerals.

  • I really appreciate this information. It is to the point yet explains a few food related things about the brain that are not so well known. I think it’s the first place to start when any health problems arise. Whole foods, real food. It’s literally the way I have eaten 90% of the time. When I was very young I remember thinking Jello wasn’t really food with all its fake flavours and food colouring. Yet, the monster that is depression and anxiety still haunts me. I can only assume I’d be much worse off if my diet was poor.

  • CORRECTION I omitted the fish recommendation on the MediMod Diet handout. I corrected it and if you are on my email list, I resent it it you already. If you downloaded it from my website I’ve uploaded the corrected version on Sept 26th and you can go and download it here: http://markspsychiatry.com/the-depression-diet/

  • I’ve learned that studies are subjective & relative
    from my perspective, the Mediterranean diet (when compared to Plant Based Diet, as recommended by Kaiser Permanente) doesn’t create the same degree of physical improvements as the PBD, and can actually be fatal to someone that is at a critical stage of CVD (cardio vascular disease). however, if adding Extra Virgin Olive Oil helps me eat healthy foods, where i would otherwise not eat them, it is recommened to eat it with EVOO rather than not

  • PLEASE Answer me Dr.Marks,on my first 10 days of Ketogenic diet, I felt like different person, stable mood, no anxiety and clarity, I can focus and understand difficult tasks at work, I started to consider stopping my bi-polar meds. But suddenly my mood is back to normal(swings and anxiety) I am still following keto, taking B supplements and my Ketons level is 0.6, Please HELP..!!!

  • My psychiatrist told me that organic food doesn’t help with mental health and that’s what I want to get on please tell what I need to do

  • I am Greek, i suffered from anxiety. I follow Greek/Med. diet rich in fatty fish, virgin olive oil and consume as many veggies, nuts and fruits i can eat with daily exercise. My symptoms vanished within 3 weeks and i start feeling even happier than i was before my anxiety period. Totally recommended! Taking complex B antistress multivitamins helped me too.

  • Amazing how changing what you put in your body can make a big difference. Could try this too TOGETHER with pro biotics…you may feel like a brand new woman…❤

  • I’ve been a vegetarian for 20 years (with moderate amounts of oily fish). This is my normal diet. However, I can’t say is truly reduces symptoms. Mine tend to be situational. However eating more sugar or appetite regulation changes are a signal for mood issues in my case. That’s not to say it’s not worth doing. Still think it’s the best thing I ever did.

  • Not very helpful, like… of course I’m going to balancing out between fruits and vegetables on my plate because I attended grade school…. What I need to know is what exactly works (specific foods) and why.

  • I was on Keto for a year and my ptsd, anxiety and everything was heightened. When I went back to eating carbs and sugar I felt better (mentally/emotionally). I self medicate with food. Can you explain this?

  • Yes i knew that. That why i’m nuts about nuts or so. And about fish like trout

    Also not that delicious but fecies Transplantation may help with mood and weight. Yes it’s gross but it may help because the gut and following parts are actually demanding for some nutrients (like fatty or sugary stuff or a certain type of fruits)

    PS: Oh damn, messed up with cheese for longer than 5 days.. that’s probably why i have such serious problems the last days. But i also need kcal to keep me up cause of the adhd. Yeah it’s really crap right now and i expect an accountabily buddy to help me out, but i have to find one. Eww.

  • Thank you for this video Tracy. I’m posting this particular comment around a bit to find people who can relate. I definitely experience insomnia induced depression as a result of an unfortunately long list of foods from which I’m obviously highly intolerant (I’ve had Ige based intolerance tests to back this up). My theory is that the foods cause an inflammatory response, that in turn ‘send’ proteins/inflammatory cytokines over the blood brain barrier and wake me up at times in the night where I would not wake up naturally. I’m then awake for hours in the night, which in turn causes depression (now imagine the same process can take place without waking up into full consicousness, you wouldn’t even be aware that your body is trying to tell you something). I’d put money on this theory, it happens without fail whenever I eat a ‘bad’ food. I”m not sure it’s even possible to get extreme insomnia and not feel depressed is it? They go hand in hand it seems. Anything here in my theory that you agree with Tracy? Best Wishes, Aaron.

  • Yes, I too am guilty of jumping from weight loss plan to others as well, I think that I need to have tested every weight loss method that was available, however in the end not one of them helped me to shed and keep the weight off. I ended up trying for the very last time using the Custokebon Secrets because my work buddy who told me amazing things about it and so far to date I have successfully lost 19 lbs within 3 weeks!

  • Anybody tested out the Custokebon Secrets (look on google search engine)? I’ve noticed numerous awesome things about this popular diet plan program.

  • I feel this way: a healthy diet would improve my brain, but in a way that I have trained myself to avoid, because then I would have to mentally face my own mind and my society and I would rather numb my mind with these bad foods to subdue trauma. It’s self medication. It’s not “good” but it’s kept me alive. I ate a family size bag of M&M’s over two days and I feel great! But not like real great, great in the sense I can’t process what’s going on, which for me is great! Hahaha.

    Thanks for your videos they always do a good job of giving me information and encouragement. Thanks.

  • Its still surprise me, just how many people don’t know about Custokebon Secrets, although lots of people get great results because of it. Thanks to my cooworker who told me about Custokebon Secrets, I have lost a ton of weight with it without starving myself.

  • Thanks so much, Dr. Tracey. How to be on your email list? I have some questions sometimes but cannot email to ask you. could you please give me? If you have time, please answer. Thanks again.

  • It’s still shock me just how a number of people have no idea about Custokebon Secrets (just search it on google) although lots of people lost a lot of weight using it. Thanks to my friend who told me about it. I’ve lost a lot of fat.

  • I got off gluten after reading “Wheat Belly” & have definitely noticed an improvement in my over all health & depression too. Gluten free foods are expensive though & many corn & oat products are loaded with glyphosate residue so choose organic when you can. Our regulatory agencies have been bought out by the corporations they SHOULD be watching more closely.

  • I was hoping it would have been carbs and ice cream to aid in depression. But yes, I definitely would say that mindful eating helps with depression. As does cutting out most processed foods. But damn, is bread so goooooooood. ��

  • This is a GREAT detailed overview. New sub!!
    Just a note… couscous isn’t a whole grain. It’s tiny pasta (refined wheat flour). Perhaps Dr. Marks meant bulgar (which is cracked whole wheat)?

  • Great video! I would just add that if you do eat whole grains, they should ALWAYS be NON-GMO, as GMO grains will cause further inflammation; and the ones that are sprayed with pesticides should also always be organic. Same goes for fruits and vegetables. You can find many lists online as to which grains, nuts, seeds, fruits, and vegetables are sprayed with pesticides. Again, the ones that are need to always be organic (which means they are also NON-GMO), and the ones that are not sprayed still need to be at the very least NON-GMO, and organic whenever possible.

  • so confused by these tests.. why only 2? why not have the 2 as you stated, but then 2 more with the combination of diet AND psychotherapy/ whatever therapy, AND a test with the social environment in combination with diet? it would show more nuances and save time, no? I know it would increase the cost to run the research, but I feel like those tests were flawed. what was the control? the existence of depression itself? ok.. but he variables of just social interaction is weak, why not have chosen therapy practices instead? there seem to be too many variables with just hanging out.. at least therapy has a supposed directive..?