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Dietary Patterns &

Depression

Depression Facts:

Depression is one of the most common mental illnesses in the United States.

According to the National Institute of Mental Health, around 17.3 million Americans had at least one major depressive episode in 2017. The prevalence was highest among the age between 18 to 25.

Women experience depression more than men.

What can we do in addition to exercising to prevent depression and improve our mood?

How does food affect the brain?  Let's take a look!

Impact of diet on depression: What do studies say?

  • High-quality dietary patterns reduce the risk of depression and depressive symptoms

  • A high-quality diet includes:

    • Fruits, vegetables, fish, whole grains, olive oil, lean meat such as chicken breast, and low-fat dairy products

    • Reduced intake of red meat, processed meat, butter, refined grains, and added sugar 

  • Low consumption of fruits and vegetables is associated with an increased risk of depression

  • Increased consumption of fruits and vegetables and reduced intake of trans fat are associated with future recurrence of depressive symptoms in women

  • High adherence to the Mediterranean diet or anti-inflammatory diet protects against depression

Mediterranean Diet

   Characteristics of Mediterranean Diet:

  • High consumption of fruits, vegetables, whole grains, beans, and nuts

  • Low to moderate consumption of low-fat dairy products, and poultry

  • Moderate consumption of fatty fish (rich in essential fatty acids such as omega-3)

  • Very low consumption of red meat that is high in unhealthy saturated fat

  • Use of olive oil, which is rich in healthy monounsaturated fat

​

   Key Facts:

  • Relatively high calories from healthy fats

  • High in fiber and antioxidants

  • Low in saturated fat

  • Has anti-inflammatory properties

  • May protect heart and brain health

Olives on Wood Background
Healthy Morning

Take-Home Message

  • Eat a variety of colors!

    • Fresh fruits and vegetables

  • Choose healthy fats!

    • Olive oil, canola oil, flaxseed oil, fatty fish, avocado, and nuts

  • Go for whole grains!

    • Whole wheat bread, whole wheat spaghetti, brown rice, and whole grain crackers

  • Eat lean protein sources!

    • Skinless chicken breast, turkey, tofu, white fish, Greek yogurt, beans, & low-fat cottage cheese

  • Limit consumption of unhealthy foods!

    • Red meat, processed meat, added sugar, and high-fat dairy products

RESOURCES

 References:

  1. Major depression. (n.d.). Retrieved November 28, 2019, from https://www.nimh.nih.gov/health/statistics/major-depression.shtml

  2. Facts & statistics. (n.d.). Retrieved November 28, 2019, from https://adaa.org/about-adaa/press-room/facts-statistics

  3. Molendijk, M., Molerod, P., Sánchez-Pedreñod, F. O., der Does, W. V., & Martínez-González, M. A. (2018). Diet quality and depression risk: A systematic review and dose-response meta-analysis of prospective studies. Journal of Affective Disorders, 226, 346-354.

  4. Li, Y., Lv, M. R., Wei, Y. J., Sun, L., Zhang, J. X., Zhang, H. G., & Li, B. (2017). Dietary patterns and depression risk: A meta-analysis. Psychiatry Research, 253, 373-382.

  5. Akbaraly, T. N., Sabia, S., Shipley, M.J., Batty, G. D., & Kivimaki, M. (2013). Adherence to healthy dietary guidelines and future depressive symptoms: Evidence for sex differentials in the Whitehall II study. Am J Clin Nutr, 97(2), 419–27.

  6. Lassale, C., Batty, G.D., Baghdadli, A., Jacka, F., Sánchez-Villegas, A., Kivimäki, M., & Akbaraly, T. (2019). Healthy dietary indices and risk of depressive outcomes: A systematic review and meta-analysis of observational studies. Molecular Psychiatry, 24(7), 965-986.

  7. Mediterranean diet. (n.d.). Retrieved November 28, 2019, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet

  8. Mahan, L. K. & Raymond, J. L. (2017). Krause’s food & the nutrition care process. St. Louis, MO: Elsevier Inc.

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