Mental illness significantly impacts public health, with anxiety disorders and depression being some of the most serious. Researchers have deeply explored the link between diet and depression, discovering some surprising findings. Today, there are many treatment options for depression, including:
1. **Cognitive Behavioral Therapy (CBT)**: This psychotherapy method helps change thought patterns to influence beliefs and emotions. It’s used for various mental health issues like depression, anxiety, OCD, PTSD, phobias, chronic pain, and bipolar disorder. Typically, CBT involves about 20 sessions, aiming to identify and alter unhealthy thought patterns affecting mood and outlook.
2. **SSRIs and SNRIs**: These medications, including Zoloft, Paxil, Pexeva, Prozac, Celexa, and Lexapro, treat depression and anxiety by affecting brain chemistry and neurotransmitters. While effective, SNRIs can have side effects like sweating, headaches, dizziness, nausea, dry mouth, and sexual dysfunction.
3. **Transcranial Magnetic Stimulation (TMS)**: This treatment is becoming more popular for depression, particularly Deep TMS. In the U.S., BrainsWay Deep TMS is FDA-cleared for Major Depressive Disorder, Anxious Depression, OCD, and Smoking Addiction, and is CE Marked in Europe for various conditions. It uses magnetic pulses, delivered through a helmet, to target deep brain areas and influence neural activity positively.
Research suggests that following medically-recommended diets, which avoid processed foods and are rich in folic acid, magnesium, Omega-3s, and anti-inflammatory foods, can lessen depressive symptoms. A study by Berk et al. indicated that lifestyle changes, including diet, impact depression significantly. Factors like smoking, drinking, inactivity, and poor diet can increase depression risks.
Several studies have explored diet and depression:
– In 2019, Adijibade et al. in France found a link between inflammatory diets and higher depression risks, especially in obese people.
– Bergmans and Malecki in the USA (2017) showed that diets high in inflammatory foods are linked to higher depression and chronic anxiety risks.
– Elstgeest et al. in the Netherlands (2019) observed that poor diet quality is associated with current and past depression, particularly in men.
Exercise also significantly benefits depression, improving overall wellbeing and helping with conditions like arthritis, diabetes, high blood pressure, and anxiety. Regular physical activity can distract from negative thoughts and induce the release of endorphins, which enhance happiness.
Experts recommend at least 30 minutes of exercise 3 to 5 times a week. This doesn’t have to be intense—gardening, walking, biking, and playing sports all count. Regular exercise can boost social interaction, self-confidence, and focus on healthy habits instead of detrimental ones.
