Depression is a mental illness that occurs with a frequency of 4-7.1% in all countries, is associated with biological and environmental factors, and can be recurrent or chronic. Depression affects every area from a person’s productivity to his social life and negatively impacts physical health. Gender, socioeconomic status, genetic factors, social support, alcohol and drug use, medical diseases, inflammation, and diet may increase the risk of depression.
There is a two-way relationship between food and depression. Mood can affect which food individuals consume, and the foods consumed can affect mood. Depression can cause an unplanned increase or decrease in body weight. In studies, the strongest relationship between nutrition and psychiatric disorders was found in the risk of depression.
There is a mutual interaction between depression and obesity. Studies have shown that obesity increases the risk of clinically diagnosed depression and that depression is a factor in the development of obesity. Especially people who are prone to depression have higher body mass index and waist circumference values than those who are not prone to depression.
Consumption of excessive amounts of processed, fried, sweetened, high-fat, doughy foods, especially those containing refined sugar, increases the risk of depression; On the other hand, healthy foods such as the Japanese diet (fruit, soy products, vegetables, green tea) or the Mediterranean diet or other healthy diets containing high amounts of olive oil, fish, fruits, vegetables, nuts, legumes, poultry, dairy products, unprocessed meat may help prevent depression. Studies have shown that it is inversely proportional to the risk.
The results of 20 different studies examining serum folic acid levels of patients with psychiatric disorders showed that 1/3 of psychiatric cases had low or insufficient folate levels. Folate deficiency reduces the effectiveness of antidepressants. Especially in elderly individuals, high serum folate levels enable individuals to respond better to treatment.
Inadequate intake of omega-3 (n-3) fatty acids plays an important role in the development of depression, and its deficiency increases the risk of depression. n-3 fatty acids, which we know as EPA and DHA, are important elements of the nerve cell membrane. Its deficiency causes changes in the cell membrane structure and negatively affects serotonin release and uptake into the cell. Because of the studies, it has been shown that it is possible to reduce the symptoms of depressed individuals by giving n-3 supplements.
Studies have shown that vitamin B12 deficiency is frequently seen in depressed patients.
It has been found that depression is more common in adults with zinc deficiency. It has been determined that the use of magnesium and zinc as supplements in individuals using antidepressants supports the antidepressant effect.
During depression, constipation may occur due to decreased food intake, physical inactivity, and antidepressants. For this reason, it is very important to take care to consume plenty of water, high-fiber vegetables, and probiotic foods.
Intestinal microbiota; It has been shown in studies on the subject that it may be associated with depression through its interaction with the brain, bacterial secretions, and changes in inflammation status.
Since nutrition plays an important role in microbiota balance and depression, an issue needs to be taken into consideration for mental and intestinal health.
- Adopting healthy diet approaches such as the Mediterranean diet,
- Including antioxidant and anti-inflammatory nutritional ingredients in the diet,
- Ensuring balance and diversity in nutrition
- Using probiotics and supplements of missing nutrients with the advice of a physician when necessary, Avoiding unhealthy diet approaches,
- Preventing excessive weight gain,
It shows positive effects on mechanisms related to nutrition and depression.
Esra Toktay
Nutritionist
Mail: dytesratoktay@gmail.com
Instagram: @uzmandiyetisyenesratoktay
References
SAĞLIK & BİLİM 2022: Beslenme-1
