Dealing with mental illness is a huge challenge for public health and wellness. Among the most serious mental conditions are anxiety and depression.
There’s been a lot of research done on how diet affects depression, and the results are quite surprising. Today, there’s a variety of ways to treat depression, including:
– **Cognitive Behavioral Therapy (CBT)**: This type of therapy focuses on changing thought patterns to alter thoughts and beliefs. It’s effective for various mental health issues like depression, anxiety, OCD, PTSD, phobias, chronic pain, and bipolar disorder. Typically, it involves around 20 sessions but can go longer if needed. The goal is to identify harmful thought patterns impacting mood and perspective.
– **SSRIs and SNRIs**: These medications, like Zoloft, Paxil, Prozac, Celexa, and Lexapro, are commonly prescribed for depression and anxiety disorders. They work by affecting brain chemistry and neurotransmitters between brain cells. However, they can have side effects like excessive sweating, headaches, dizziness, nausea, dry mouth, and sexual dysfunction.
– **Transcranial Magnetic Stimulation (TMS)**: This non-invasive treatment uses magnetic fields to alleviate depression symptoms. Deep TMS™, in particular, is FDA-approved for treating Major Depressive Disorder, Anxious Depression, OCD, and Smoking Addiction in the US, and it’s also approved in Europe for various conditions. It involves wearing a special helmet that sends magnetic pulses deeper into the brain, impacting neural activity and potentially improving symptoms.
Studies show that people who follow medically-recommended diets generally experience fewer depressive symptoms. 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. found that lifestyle changes are crucial in managing depression. Factors increasing depression risk include smoking, drinking, inactivity, and a poor diet. Further research supports that avoiding processed foods is beneficial for mental health.
– **2019, France**: Adijibade et al. found that diets high in inflammatory foods are linked to a higher risk of depressive symptoms, especially in obese individuals. They also noted a relationship between processed foods and depression.
– **2017, USA**: Bergmans and Malecki discovered that diets high in inflammatory foods are associated with an increased risk of depression and chronic anxiety.
– **2019, the Netherlands**: Elstgeest et al. found that poor diet quality is linked to both current and past depressive symptoms in men.
Exercise is also widely recognized as beneficial for mental health. Even though depressed individuals might shy away from physical activity, exercise has been shown to relieve symptoms and improve overall well-being. It helps with other conditions like arthritis, diabetes, and high blood pressure, too. Working out can distract from worries and promote positive thinking, thanks to the release of endorphins.
Regular exercise offers many health benefits, such as increased social interaction, higher self-confidence, and healthier coping mechanisms. Health experts recommend at least 30 minutes of exercise 3 to 5 times a week. This doesn’t have to be intense gym workouts; it can be activities like gardening, walking, biking, or playing sports.
