Mental illness is a huge public health challenge, with anxiety disorders and depression being among the most severe. There’s been a lot of research on how diet affects depression, revealing some surprising insights. Today, there are several treatment options for depression:
– **Cognitive Behavioral Therapy (CBT)**: This type of therapy changes thought patterns to improve thoughts and beliefs. It’s used to treat depression, anxiety, OCD, PTSD, phobias, chronic pain, bipolar disorder, and more. Typically, CBT involves around 20 sessions but can extend if needed. It helps identify unhealthy thought patterns that affect beliefs, mood, and perspective.
– **SSRIs and SNRIs**: Medications like Zoloft, Paxil, Prozac, Celexa, and Lexapro treat depression and anxiety by affecting brain chemistry. However, they can cause side effects such as sweating, headaches, dizziness, nausea, dry mouth, and sexual dysfunction.
– **Transcranial Magnetic Stimulation (TMS)**: This method uses magnetic fields to alleviate symptoms of mental health conditions. BrainsWay Deep TMS, approved by the FDA in the U.S. and CE Marked in Europe, treats Major Depressive Disorder, Anxious Depression, OCD, and Smoking Addiction. It uses a special helmet to send magnetic pulses deep into the brain, positively impacting neural activity.
Studies show that people who follow medically-recommended diets, which exclude processed foods and are rich in folic acid, magnesium, Omega-3 fatty acids, and anti-inflammatory foods, tend to have fewer depressive symptoms. A study by Berk et al. found that lifestyle modifications like diet, exercise, and avoiding smoking and drinking improve depression management.
Further studies have shown the impact of diet on depression:
– In 2019, Adijibade et al. in France found that inflammatory diets, particularly in obese individuals, are linked to an increased risk of depressive symptoms. Consuming processed foods also correlates with higher depression rates.
– In 2017, Bergmans and Malecki in the USA discovered that a diet high in inflammatory foods is associated with a higher risk of depression and chronic anxiety.
– In 2019, Elstgeest et al. in the Netherlands noted that a poor-quality diet is linked to current and past depressive symptoms.
Exercise is also crucial for mental health. Regular physical activity helps alleviate depression and enhances overall well-being. It also benefits conditions like arthritis, diabetes, high blood pressure, and anxiety. Exercise distracts from worries and releases endorphins, which improve mood and well-being. It also boosts social behavior, self-confidence, and steers people away from negative habits.
Health coaches recommend at least 30 minutes of exercise 3 to 5 times a week. It doesn’t need to be intense; activities like gardening, walking, biking, or playing sports are effective.
