Depression refers to an immobilizing sadness, not necessarily related to an external cause, which may last for several days or weeks at a time and inhibits day-to-day functioning. By contrast, anxiety is characterized not as sadness, but rather as extreme worry over specific events or conditions. A person's level of depression or anxiety may be directly correlated to diet and lifestyle. If you are worried that you may suffer from either condition, discuss treatment options with your medical advisor.
Background
Medical researchers at the University of Maryland Medical Center believe that depression and anxiety in an individual may be attributed to nutrient deficiencies. Those on a highly restrictive or low-fat diet plan may be more prone to symptoms of depression or anxiety due to a lack of essential vitamins, minerals and fatty acids needed for proper brain functioning. Certain eating habits, such as skipping meals or overeating, may also contribute to depressive behaviors due to either an imbalance in blood-sugar levels or emotional implications involved with overeating. Lifestyle may also be a contributing factor as lack of sleep or high stress may interfere with the production of serotonin, which regulates functions such as mood, appetite, sleep and social behaviors.
Nutritional Triggers
Foods types that have been linked to depression and anxiety disorder include processed foods, simple carbohydrates and alcohol. "American Journal of Psychiatry" published a study in January 2010 in which a direct correlation was found between processed foods, depression and anxiety. Processed foods may include enriched flour, deli meats or snack products. Potentially dangerous simple carbohydrates include artificial sweeteners and added sugars, such as in fruit juice and dessert items. Excess amounts of sugar causes the blood-sugar level to fluctuate which may explain the short-lived highs post-sugar consumption immediately followed by feelings of depression and anxiety. Excessive consumption of alcohol is sometimes due to a person's need to self-medicate, or numb the effects of depression and anxiety, and functions primarily as a central nervous system depressant.
Prevention
In order to prevent depression or anxiety attacks, an increased intake of heart-healthy fatty acids, such as omega-3, and essential B vitamins is required. Food sources with containing an abundance of omega-3 include salmon, mackerel and herring. Nutritional vitamins that have been proven to suppress depression and anxiety levels include vitamins B-3, B-6, folic acid, zinc and magnesium. These are plentiful in many vegetable and fruits varieties, such as leafy greens, apricots, avocados and bananas, as well as in nuts, seeds and rice cereals.
Nutritional Balance
Attaining nutritional balance is crucial to mental health. Not only must the right foods be eaten, less alcohol and processed foods and more fruits, fish and vegetables, but proper eating habits also affect mental health. For instance, eating smaller, more frequent, meals throughout the day ensures stable blood-sugar levels and constant hydration will also help with keeping depression and anxiety at bay.
References
- ADAA: Depression
- Mayo Clinic: Depression
- Psychology Today; "Low Carb State of Mind"; Brenda Goodman; March 2004
- American Journal of Psychiatry; "Association of Western and Traditional Diets With Depression and Anxiety in Women"; Felice N. Jacka, Ph.D., et al.; January 2010
- Natural News; "The Top Five Foods for Beating Depression"; Erin Bates; October 2006
- UMMC: Depression
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