Observational studies link consumption of a Mediterranean diet rich in vegetables, fruits, whole grains, fish, nuts, and olive oil with a lower risk of depression.
A study published online this month in the American Journal of Clinical Nutrition showed that improving diet quality significantly alleviates depressive symptoms in teens. Also, mood improvements occurred in a short period of time.
The latest trial investigated whether following a Mediterranean diet would improve mood and quality of life in men aged 18 to 25 with moderate to severe depression.
According to the Center on Addiction and Mental Health, teens between the ages of 15 and 24 are more likely to have mental illness than any other age group.
In the 12-week trial, researchers assigned 72 participants to either a Mediterranean diet or friendship therapy (the control group). Researcher friendship includes talking to the participant about neutral topics of interest, such as hobbies, sports, and movies.
Participants in the Mediterranean diet group received three 60-minute dietary consultation sessions throughout the study period. These tips provide personalized diet, goal setting, and careful eating strategies to support adherence to the Mediterranean diet.
Dietary quality, depressive symptoms, and quality of life were assessed in the same group at baseline, mid, and 12 weeks. Participants were not required to stop depression medication or psychotherapy appointments for ethical reasons.
For the Mediterranean diet, participants were advised to eat daily servings of whole grains (5 to 8), vegetables and fruits, one serving of legumes (such as beans and lentils), and nuts once a day. , fish twice a week, and lard. extra virgin olives daily. .
Dairy products, eggs and poultry are also included in the diet, red meat should not be consumed more than once a week and the consumption of sweets, fried foods, processed meats and sugary beverages is limited. in three servings per week.
Participants were provided with an online daily food diary, as well as information on meal sizes, sample meal plans, recipes, grab-and-go options, and tips for eating on a budget.
Compared to those in the friend group, participants who followed the Mediterranean diet had significant improvements in diet quality and depression, with 35% reporting a slight reduction in depressive symptoms after 12 week. higher concentration, sleep, and energy in the Mediterranean diet group. .
The low dropout rate in the Mediterranean diet group suggests that with nutritional counseling, dietary change is highly feasible for young men with clinical depression.
The findings add to the growing evidence that improving the diet by eating more fresh, whole foods while reducing the intake of junk food, added sugar and processed meats has a role in treating depression.
How a healthy diet relieves depression
Whole foods, such as vegetables, fruits, whole grains, and legumes, provide nutrients and phytochemicals that reduce inflammation in the body, and inflammatory immune cells are thought to interact with the brain, affecting in mood and energy levels.
Found in some whole grains, vegetables, fruits, legumes, and fermented dairy products, prebiotic fiber feeds the “good” bacteria in your gut, helping to maintain a healthy gut microbiome. Your gut microbiome makes most of your brain’s serotonin, a brain chemical that controls mood. . .
Additionally, the omega-3 fatty acids found in oily fish are essential for maintaining healthy brain cell membranes.
Eating too much of these fats can change the way brain cells respond to chemicals that affect mood.
Source: theglobeandmail
Source: Arabic RT
