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Urbanization, technological and cultural development, the pursuit of self-realization, the constant lack of time, improper eating habits, consumption of high-calorie and processed food products are factors that undoubtedly affect mental health and promote the development of civilization diseases.
Among them, depression and anxiety disorders, which are already epidemics on a global scale, are becoming more and more common. The number of people using the services of psychiatrists is constantly growing. It is expected that the number of people receiving psychiatric treatment will increase in the coming decades.
However, the pharmacological treatment used does not always bring the expected results. As a consequence, non-pharmacological activities are gaining more and more interest. In recent years, the number of studies on the influence of nutrition on the mental state of people with mental disorders has increased significantly.
This is how nutripsychiatry (nutritional psychiatry) was created – a new scientific field that studies the effects of nutritional quality and nutrients on mental health. Today it is already known that nutrition in psychiatry is just as important a factor influencing health as in cardiology, gastrology or endocrinology.
Diet and depression
Most of the research published to date has dealt with the role of nutrition and individual nutrients in the development and treatment of depression. For example, observational studies show that the Mediterranean diet has a protective effect against the onset of depression, while the eating behavior of the Western dietary pattern increases the likelihood of developing depression.
Another study found that diets high in fruit, vegetables, and fish were associated with a lower risk of depression, and a diet high in simple carbohydrates and high in processed foods increased the risk of depression. Moreover, many studies suggest a positive effect of introducing dietary modifications in reducing the symptoms of depression.
Mental Health Effects of Individual Nutrients:
Zinc – it has been proven that zinc deficiency is associated with the exacerbation of depressive symptoms, and its supplementation combined with the intake of antidepressants plays a role in stabilizing the mood. The main sources of zinc in the diet are: eggs, whole grains, lean meat, fish, seafood, milk, yogurt, buckwheat, beans, sprouts, nuts, pumpkin seeds.
Omega-3 fatty acids – polyunsaturated fatty acids from the omega-3 family are necessary for the development and functioning of the brain, including participation in the maturation of nerve cells. Studies have shown that patients treated for depression, who supplemented with omega-3 fatty acids, achieved a better reduction in depression symptoms compared to those who did not take supplementation.
It has also been proven that the concentration of omega-3 fatty acids in the plasma of people suffering from depressive disorders is significantly lower. Good sources of omega-3 fatty acids in the diet are: fish (especially salmon, herring, mackerel, rainbow trout, sardines), seafood, rapeseed oil, soybean oil, linseed, nuts, almonds, pumpkin seeds.
Vitamin D – the association of low vitamin D concentration in the blood with the risk of depression has been confirmed. Vitamin D supplementation is effective in reducing symptoms of depression, especially in patients with clinically more severe depression. Maintaining the proper concentration of vitamin D in the blood prevents recurrence of the disease, therefore it is advisable to test the concentration of this vitamin in the blood in all patients suffering from depression and to use appropriate supplementation in patients with abnormal results.
In healthy adults who sunbathe with exposed forearms and legs for at least 15 minutes a day, between 10:00 a.m. and 15:00 p.m., without sunscreen in the period from May to September, supplementation is not necessary (although it is still recommended and safe). ). However, if the above guidelines for insolation are not met, supplementation of 800-2000 IU / day is recommended, depending on body weight and vitamin D intake throughout the year.
Sources of vitamin D include eel, herring, salmon, halibut, rainbow trout, mackerel, eggs, whole milk and dairy products.
Folic acid – it is important in the treatment of depression, among others thanks to its participation in the synthesis of neurotransmitters. People suffering from depression often have lower blood folate levels than healthy people. In many studies, low folate levels have been associated with a poorer response to antidepressant drug therapy. Folic acid deficiency also plays a role in the mechanisms of anxiety disorders, aggression and hyperactivity.
Pregnant women, elderly people who take medications that may affect the metabolism of folic acid, people with vitamin malabsorption disorders, people using an improper diet, abusing alcohol, smoking cigarettes and drinking large amounts of coffee are most often exposed to folate deficiency, as well as children and adolescents in the period of intensive growth. Good sources of folic acid in food are: chickpeas, spinach, lettuce, white beans, root and parsley, chicken eggs, Brussels sprouts, kale, broccoli, sunflower seeds, sesame, whole grains, nuts, citrus fruits.
Vitamin B12 – its deficiency contributes to the development of depressive states, as well as manic states, dementia or acute psychotic states. Vitamin B12 is found primarily in animal products – meat, fish, milk, eggs, cheese.
Vitamin B6 – it is necessary for the production of neurotransmitters, including serotonin from tryptophan, dopamine and norepinephrine. Serotonin is a hormone that regulates sleep, appetite, blood pressure, and body temperature. Its low level may cause aggressiveness, depressive disorders, fatigue, and increased pain sensitivity. Good sources of vitamin B6 in food are: wheat bran, fish, turkey breast meat, buckwheat, rice, potatoes, red pepper, walnuts.
How to take care of your well-being?
We have prepared for you some universal tips that will be used not only in the context of improving mental health:
1. Always eat breakfast – Breakfast consumption has a positive effect on starting the day in full strength and on the right mood. It is best to eat breakfast within an hour after you wake up.
2. Remember about the regularity of meals – eat 4-5 meals a day at regular intervals. The regularity of meals has a positive effect on the stabilization of blood glucose levels, thanks to which it reduces the risk of energy drops during the day, fatigue, apathy, and lack of willingness to act.
3. Your diet must include fruits, vegetables, fish, lean meat, nuts and vegetable oils.
4.Avoid highly processed products, sweets, salty snacks, fast-food dishes. Processed foods, containing preservatives, dyes, and emulsifiers, contribute to damage to the intestinal barrier.
5. Remember about carbohydrates – they cannot be avoided! The diet should consist mainly of complex carbohydrates with a low glycemic index. These should be carbohydrates present, among others in cereal grains, groats, whole grain breads, cereals, brown rice, whole grain pasta, potatoes and pulses. Glucose is the main energy substrate for nerve cells, so it cannot be missing. Carbohydrate consumption has been shown to increase levels of tryptophan in the brain and, as a result, serotonin, the “happiness hormone”.
6. The nervous system and the intestines are closely related and interact with each other. Inflammation in the gut and an imbalance in the gut microbiota are factors that have a significant impact on the incidence of mental disorders (e.g. depression and schizophrenia). Therefore, it is worth ensuring the supply of probiotic bacteria to the body, which produce compounds beneficial for health in the intestines, and also have an antagonistic effect on pathogenic microorganisms.
7. Drink coffee – but in appropriate amounts – preferably no more than 3 cups a day. Caffeine is considered the most widespread psychostimulant in the world, which when consumed in appropriate amounts has a positive effect on mental and physical performance. Consumption of caffeine in moderate amounts promotes the improvement of mood, concentration, alertness and an increased ability to remember. However, consuming high doses of caffeine can cause excessive activity, anxiety, and insomnia.
8. Remember about proper hydration – water in the body plays a role in the proper course of all life processes, as it is the basic component of all body fluids and tissues. The demand for water is approx. 30-35 ml / kg body weight / day. It should be remembered that dehydration may reduce the volume of the brain mass, impair cognition, reflexes, alertness and concentration. It also leads to changes in mood.
An increasing number of studies show a clear relationship between diet and a predisposition to the development of mental disorders and deterioration of mood. I hope that soon a properly selected diet and proper supplementation will become the canon of conduct both in the prevention and treatment of mental disorders. However, it should be remembered that diet cannot replace pharmacology and psychotherapy.
We have also collected some ideas from our Users on how to take care of their mental condition, especially in autumn. Tomek’s solution is exercises in the form of walking with poles and creative work, Agazur57 supplements vitamin D3 and DHEA and also recommends exercise, and Natural! (who by the way is the author of a great diary https://.pl/pamietnik/blog/Jestem-naturalna), especially in autumn, uses large amounts of coffee, also recommends giving up sugar, taking care of the intestinal microbiome or, for those willing, cold shower therapy! 🙂
Finally, staying on the topic of psychology, we would like to invite you to an interesting study. If you use Vitamotywacja, be sure to check out here: https://.pl/Vitamotywacja, Marta has prepared an interesting surprise for you 😉
Bibliography:
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Ewelina Gulas, Grzegorz Wysiadecki, Dominik Strzelecki, Oliwia Gawlik-Kotelnicka, Michał Polguj. How can microbiology affect psychiatry? Relationships between the intestinal flora and mental disorders. Psychiatr. Half. 2018; 52 (6): 1023-1039
Krzysztof Szczygieł, Jerzy Samochowiec. The influence of nutrition on mental health in the opinion of a psychiatrist. Varia Medica 2019 vol 3, no 4, pages 289-296.
Agnieszka Wilczyńska. Fatty acids in the human diet and its cognitive and emotional functioning. «Neuropsychiatry and Neuropsychology» (Vol. 7, No. 1 (2012) pp. 35-42).
Opie RS, Itsiopoulos C, Parletta N, et al. Dietary recommendations for the prevention of depression. Nutr Neurosci. 2017; 20(3): 161–171
Berk M, Williams LJ, Jacka FN, et al. So depression is an inflammatory disease, but where does the inflammation come from? BMC Med. 2013; 11: 200
Lai JS, Hiles S, Bisquera A, et al. A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults. Am J Clin Nutr. 2014; 99(1): 181–197
Jacka FN, O’Neil A, Itsiopoulos C, et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‚SMILES’ trial). BMC Med. 2017; 15(1): 23