Mental illness is a significant public health challenge, especially severe conditions like anxiety disorders and depression. A lot of research has gone into understanding the connection between diet and depression, revealing some eye-opening results. These days, there are various treatment options available for depression, including:
– **Cognitive Behavioral Therapy (CBT)**: This psychotherapy approach helps change negative thought patterns to influence thoughts and beliefs positively. It’s commonly used to treat depression, anxiety, OCD, PTSD, phobias, chronic pain, and bipolar disorder. Typically, CBT involves about 20 sessions, but it can extend if needed. The goal is to identify and change unhealthy thought patterns affecting how you feel and view the world.
– **Medications (SSRIs and SNRIs)**: These drugs, such as Zoloft, Paxil, Prozac, Celexa, and Lexapro, are used to treat depression and anxiety by affecting neurotransmitters in the brain. However, SNRIs can cause side effects like excessive sweating, headaches, dizziness, nausea, dry mouth, and sexual dysfunction.
– **Transcranial Magnetic Stimulation (TMS)**: This noninvasive treatment uses magnetic fields to target areas in the brain associated with depression. Deep TMS™, a specific kind, uses a specially designed helmet to send magnetic pulses deeper into the brain. It’s FDA-cleared to treat Major Depressive Disorder, Anxious Depression, OCD, and smoking addiction in the U.S., and CE Marked for various conditions in Europe. Studies show it can positively impact neural activity and help alleviate symptoms.
Research indicates that following a medically-recommended diet can help manage depressive symptoms better than unhealthy diets. These diets typically exclude processed foods and are rich in folic acid, magnesium, Omega-3 fatty acids, fish, and anti-inflammatory foods.
A study by Berk et al. highlighted that lifestyle changes are crucial in managing depression. Factors like smoking, drinking, inactivity, and poor diet can increase depression risk. Subsequent studies have delved into the connection between diet and mental health, revealing significant findings:
– In **2019, a French study by Adijibade et al.** found a link between inflammatory diets and increased depression risk, especially in obese individuals. It also showed a positive correlation between consuming processed foods and depression.
– **In 2017, Bergmans and Malecki in the USA** studied diet’s inflammatory index and found that higher intake of inflammatory foods is associated with a higher risk of depression and chronic anxiety.
– **A 2019 study in the Netherlands by Elstgeest et al.** discovered that poor diet quality is connected to current and past depressive symptoms in men.
Exercise is another important factor in managing depression. Despite the challenges, staying active has been proven to alleviate symptoms and enhance overall well-being. Regular physical activity helps with not just depression but also conditions like arthritis, diabetes, and high blood pressure. Exercise releases endorphins, which improve mood, and helps distract the mind from negative thoughts.
Health experts recommend at least 30 minutes of exercise three to five times a week. This doesn’t have to be intense workouts; it can include activities like gardening, walking, biking, or playing sports, which all contribute to better physical and mental health.
Overall, maintaining a healthy lifestyle through diet and exercise can significantly impact managing and improving symptoms of depression.
