Most everyone experiences sadness, loneliness, sleep difficulties and lethargy on occasion. If your symptoms detract significantly from your life, however, you may have a depressive disorder in need of treatment. In addition to psychotherapy, stress management and medications, when necessary, a healthy dietary lifestyle may help minimize your symptoms. Gaining understanding of the ways protein-rich foods impact your emotional wellness can help you establish a beneficial eating plan. For best results, consult your doctor before altering your diet.
Relationship/Needs
Protein provides amino acids--the building blocks of lean tissue that promote production of various brain chemicals. According to psychiatrist and co-author of "Depression-Free for Life" Dr. Gabriel Cousens, protein-rich foods send the amino acids tryptophan and phenlylalanine to your brain, which are converted into the "feel-good" brain chemicals such as serotonin and dopamine. Serotonin promotes calmness, but not without the help of carbohydrates. Dopamine is more likely to "rev you up," according to Cousens. Your protein needs vary, depending upon how your body and moods react to protein-rich foods and other factors, such as your body composition and activity level. Since men and athletes have more muscle mass than women and non-athletes, their protein needs are higher.
Benefits
Increasing your protein intake may help manage your depressive symptoms. In a study published in "Appetite" in November 2007, 25 overweight women with polycystic ovary syndrome consumed a high-protein, low-carbohydrate diet or a low-protein, high-carbohydrate diet for 16 weeks while they were attempting to become pregnant. By the study's end, researchers found that though the women lost similar amounts of weight, the high-protein diet was associated with improved emotional well-being and fewer depressive symptoms. Incorporating protein-rich foods into your meals may help keep your blood sugar and energy levels stable and prevent food cravings between meals. These attributes are important if you carry excessive body weight and/or experience increased appetite or food cravings as symptoms of depression. If you have deficient serotonin levels, increasing your protein intake as part of a healthy, balanced diet may also help relieve depression symptoms.
Risks
Consuming too much protein may damage your emotional wellness. In an interview with "Psychology Today" published in December 2010, director of the Women's Health Program at the Massachusetts Institute of Technology Judith Wurtman warned that high-protein, low-carbohydrate diets can lead to poor serotonin levels and increased depressive symptoms. This is in part due to the fact that serotonin production requires sufficient carbohydrate intake. Diets that limit or severely restrict particular foods or nutrient groups, such as carbohydrates, may also trigger feelings of deprivation and/or nutrient deficiencies that can contribute to low moods. Your risk for worsened depression may increase with the severity of your dietary rules. However, diets that allow more moderate amounts of carbohydrates, such as the South Beach Diet, can also trigger or exacerbate symptoms of depression. If you consume excessive amounts of protein, particularly derived from fatty meats or other foods rich in saturated fat, your risk for weight gain, high cholesterol and heart disease also increases--factors that may further damage your emotional well-being.
Suggestions
Rather than consume an extremely high or low-protein diet, aim for balance. If you have depression and a relatively fast metabolism, Cousens recommends aiming for a diet containing 35 percent protein. If you have depression and your metabolism is slower, meaning it's more difficult for you to lose excess body weight, he recommends a diet containing 45 percent protein. In either case, incorporate high-quality protein sources, such as fish, lean poultry, legumes, low-fat dairy products and egg whites, into healthy, balanced meals and snacks, consumed at appropriate time intervals. If you're prone to anxiety or have difficulty falling asleep at night, emphasizing tryptophan-rich foods, such as turkey, chicken, low-fat milk, bananas and potatoes, may help by promoting calmness. Enjoy turkey and chicken with whole grain bread, rice or crackers, since complex carbohydrates help boost serotonin levels. Avoid fad and restrictive diets, which tend to exacerbate depressive symptoms, and seek guidance from your doctor or dietitian when in doubt.
References
- "Depression-Free for Life: A Physician's Natural 5-Step Plan"; Gabriel Cousens, M.D., Mark Mayell; 2001
- ScienceDirect: Psychological Benefits of a High-Protein, Low-Carbohydrate Diet in Obese Women with Polycystic Ovary Syndrome -- A Pilot Study
- Psychology Today: Low-Carb State of Mind
