When metacognitions repeatedly tend towards the negative, they can be problematic.
Reduce depression by combining two activities well-known to make you feel better.
One way this dietary change may help reverse depression is by affective levels of serotonin, the neurotransmitter that is central to mood.
One way this dietary change may help reverse depression is by affective levels of serotonin, the neurotransmitter that is central to mood.
Switching to a healthy Mediterranean diet can help reverse the symptoms of depression, a study finds.
Young men with moderate to severe depression in the clinical trial swapped out processed red meats, sugar and fast foods.
Instead, they ate colourful vegetables, wholegrains, fish and raw, unsalted nuts (see: the MIND diet).
One way dietary change may help reverse depression is by affective levels of serotonin, the neurotransmitter that is central to mood.
For the research, 72 depressed young men were assigned to either a dietary change group or a control group that consisted of ‘befriending’.
Ms Jessica Bayes, the study’s first author, said:
“We were surprised by how willing the young men were to take on a new diet.
Those assigned to the Mediterranean diet were able to significantly change their original diets, under the guidance of a nutritionist, over a short time frame.
It suggests that medical doctors and psychologists should consider referring depressed young men to a nutritionist or dietitian as an important component of treating clinical depression.”
After 12 weeks, the results revealed that changing to the Mediterranean diet reduced depressing significantly more than befriending.
The young men also rated their quality of life as higher after changing their diet.
Ms Bayes explained the importance of diet:
“The primary focus was on increasing diet quality with fresh wholefoods while reducing the intake of ‘fast’ foods, sugar and processed red meat.
There are lots of reasons why scientifically we think food affects mood.
For example, around 90 per cent of serotonin, a chemical that helps us feel happy, is made in our gut by our gut microbes.
There is emerging evidence that these microbes can communicate to the brain via the vagus nerve, in what is called the gut-brain axis.
To have beneficial microbes, we need to feed them fibre, which is found in legumes, fruits and vegetables.”
Around 30 percent of people do not respond to standard depression treatment, such as medication and/or cognitive-behavioural therapy.
Ms Bayes said:
“Nearly all our participants stayed with the program, and many were keen to continue the diet once the study ended, which shows how effective, tolerable and worthwhile they found the intervention.”
Hundreds of studies have linked a better diet with improved mental health.
For example, studies have shown a link between a diet rich in vegetables, nuts, fruits and fish and a lower risk of depression.
Raw fruits and vegetables in particular have been linked to better mental health.
Avoiding a high-fat diet can reduce depressive behaviour in mice.
Reducing the intake of common inflammatory foods including fast food, cake and processed meats reduces the risk of depression.
Similarly, cutting down on refined carbohydrates, such as white bread, white rice and soda, may lower depression risk.
All sorts of positive dietary changes, including weight loss, fat reduction and nutrient boosting diets, have been shown to improve mental health.
The study was published in The American Journal of Clinical Nutrition (Bayes et al., 2022).
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Critical neurotransmitters were boosted in the study, possibly helping to restore mental health.
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Cognitive behavioural therapy (CBT), now a standard option for treating depression, involves addressing people’s thoughts and behaviours together.
A range of common drugs, many available over the counter, help to reduce depression.
A range of common drugs, many available over the counter, help to reduce depression.
Fish oils, statins and common painkillers like aspirin — all available over-the-counter — can help treat depression, research concludes.
The positive effects of these anti-inflammatories are even stronger when taken with antidepressants.
The reason these drugs may help is because inflammation in the body can contribute to depression.
The research found that the most effective anti-inflammatory drugs are:
The study also found that other anti-inflammatories, like steroids, modafinil and N-acetyl cysteine, were linked to a positive effect on depression.
The conclusions come from an analysis of 30 different studies which collected their results together.
Professor Ed Bullmore, a neuropsychiatrist at Cambridge University, who was not involved in the study, explained:
“The paper uses rigorous statistical methods to combine results from 30 previously published trials, involving about 1600 people with depression.
Based on this large amount of data, they find that anti-inflammatory agents “on average” have modest but robust anti-depressant benefits.
Interestingly, anti-inflammatory agents had a stronger effect when they were taken together with a conventional anti-depressant drug, like an SSRI.”
Around one-third of people given antidepressants do not respond to the medication.
Taking anti-inflammatories, though, reduced depression symptom severity by 52 percent.
They also increased the chance of curing depression symptoms by 79 percent.
Prof Bullmore sounded a note of caution, though:
“The study falls short of providing definitive evidence that any particular agent is an effective anti-depressant, or is likely to work well for everybody with depression.
Even for over the counter drugs and food supplements, it is advisable to let your doctors know what you’re taking, especially if you’re already taking prescribed medication or you experience any side-effects.”
The study was published in the journal Journal of Neurology Neurosurgery & Psychiatry (Bai et al., 2019).
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