Diet Mistakes that Cause Depression and Anxiety

Four essential micronutrients are associated with an increased risk of developing depression.

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Today At A Glance:

A prospective study of more than 16,000 people in Spain demonstrated that deficiency in more than four essential micronutrients was associated with an increased risk of developing depression.

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Neuro Athletes,

Have you ever felt like you're not enjoying things as much as you used to? Sometimes feeling nervous or getting angry for no reason can be the start of depression and anxiety.

But did you know that the food you eat could help fight these feelings?

I have come across numerous stories that are both shocking and intriguing. The connection between nutrition and depression is a topic that has captured my attention. After all, who knew that what we eat could affect our mood in such a significant way?

Recent research has shown that nutrition plays a significant role in the development and management of depression.

How?

People with depression are often deficient in several key nutrients involved in modulating inflammation, neurogenesis, and aspects of metabolism, including folate, vitamins B6 and B12, and omega-3 fatty acids.

In fact, a prospective study of more than 16,000 people in Spain demonstrated that deficiency in more than four essential micronutrients was associated with an increased risk of developing depression.

Depressed people often exhibit unhealthy dietary patterns, such as poor or excessive appetite, skipping meals, "emotional eating," or preferential consumption of sweet foods.

The worst part?

Some of these behaviors are likely due to derangements in brain function.

For example, whereas depression-related loss of appetite is associated with poor interoception (the ability to perceive sensations from inside the body, including hunger), depression-related increases in appetite are associated with hyperactivity in the brain's reward circuitry.

if you zoom in on these nutrients and understand them, you’ll find that the link between them and depression is not so surprising.

For example;

Did you know that omega-3 fatty acids found in fatty fish, such as salmon, have anti-inflammatory, immunomodulatory, and neuroprotective properties?

These fatty acids, including EPA and DHA, promote the production of anti-inflammatory mediators that can help reduce inflammation in the body.

One study showed that omega-3 fatty acid supplements can significantly improve depressive symptoms in people with depression compared to those who take a placebo.

Similarly, participants with recurrent depression who took omega-3 fatty acid supplements alongside their antidepressant therapy experienced significant reductions in their symptoms.

Taking high dose supplemental omega-3 fatty acids in conjunction with antidepressant therapies offer the most promising outcomes in treating the symptoms of depression.

If you want to learn more about the link between nutrition and depression, you won’t want to miss today’s episode of The Neuro Experience Podcast

Until next time,

Louisa x

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