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de santis: your diet can impact mood
social isolation getting you down? try changing up what you eat.
apr 7 2020
3 minute read
if you are feeling down, take a closer look at what you are eating. stock/getty
about a decade ago, i first heard the words “nutritional neuroscience” while studying at the university of toronto.
it’s loosely defined as the study of the effect of food on the brain, and it was, as far as i knew, a fledgling field of study.
today, it’s stretched its wings and taken off.
over the past decade, the evidence connecting good food to good mental health continues to stockpile.
there are, for example, multiple studies that now show dietary changes can actually reduce the symptoms of depression.
given the challenges many of us are facing in self-isolation — myself included — i could think of no better opportunity to share some insights into the connection between diet and mental health.
what style of eating is best for mental health?
despite what you may have read online, there is no magic bullet to completely change your mental health trajectory.
what scientists find matters most is your overall dietary pattern — the sum of foods you eat on a regular basis.
studies from multiple scientific journals published in the last decade point to something that resembles the mediterranean diet as being the most protective against depression and other negative mental health outcomes. a 2017 study found that diets that consisting of high amounts of fruit, vegetables, whole grain, fish, olive oil, and low-fat dairy was associated with decreased risk of depression. meanwhile, high amounts of red and processed meats, refined grains, sweets, high-fat dairy products, butter, and low-intake of fruits and vegetables was associated with increased risk of depression. another 2017 meta-analysis found meat consumption was associated with higher risk of depression.
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research on the mediterranean diet specifically has shown it can prevent brain diseases , reduce depression risk , and even help reduce depression risk in people with type 2 diabetes .
what is the mediterranean diet?
this diet is most common in the regions of the world bordering the mediterranean sea, which includes a number of countries from europe, africa, and the middle east.
the mediterranean food guide revolves around whole grains, fruits, and vegetables. it also differentiates itself by rethinking the relative importance of different protein sources.
it creates a three-tiered system.
tier 1: plant-based protein sources like nuts, seeds, and legumes (lentils, chickpeas, soy, etc).
tier 2: fish and seafood are your go-to animal-based proteins.
tier 3: poultry, eggs, dairy, and red meat are consumed least often in the mediterranean diet style.
many people consume protein in the exact opposite manner that the mediterranean diet provides, so there’s room for improvement to shift where we fall on this spectrum.
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there are infinite options so i’ve broken it down by categories from daily to monthly and provided examples to guide you.
consume daily: whole grains, fruits, and vegetables
this includes foods like whole grain bread, oatmeal, quinoa, brown rice, barley; beans, such as lentils, chickpeas and navy beans, oils (especially olive oil); and all types of fruits. vegetables that fit into this way of eating include leafy greens like spinach, kale, chard and bok choy; cruciferous vegetables like broccoli and brussels sprouts; and finally, allium, like onions, garlic and leeks. legumes also should be consumed daily and these include tree nuts, like almonds, pecans, walnuts, and seeds, such as sunflower seeds, pumpkin seeds
consume often: fish and seafood at least twice a week
foods that fall into the “consume often” category include pink fish, like salmon and trout and white fish like cod, haddock, pollock and tuna. plant-based milk, such as fortified soy milk and almond milk are also included.
consume weekly: moderate portions
poultry, dairy, eggs and red meat should only be consumed weekly.
consume monthly: less often
limit sweets and red and processed meats to monthly or small amounts.
andy is a registered dietitian and multi-book author who has operated a private practice in toronto since 2015. he spends his free time eating, writing and talking about kale @andytherd. he can be reached at andytherd.com
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