By Kelsey Casselbury
The struggle of a mental health disorder such as anxiety and depression is a significant factor in the daily lives of millions of Americans. In fact, around 16 million have been diagnosed with a major depressive disorder, and 40 million adults grapple with some form of anxiety disorder, making it the most common mental health issue in the country. While there are a bunch of ways that a person can go about handling anxiety and depression, including therapy, medication, and exercise, few consider the one form of treatment that’s already in their home: food.
First things first: Mental health is a serious problem for a lot of people, and it’s always a good idea to talk to your doctor about which treatment strategies are best for you. While you’re waiting for an appointment with a PCP or psychiatrist, though, take a look at what you’re eating and consider how it might affect your mental well-being.
Reviewing the Research
Time and time again, scientific studies have linked dietary patterns to increased prevalence of depression and anxiety in adults. Just one of the latest comes from Psychiatry Research, where a meta-analysis (that is, a review of multiple studies) reported associations between nutrition and depression. Depression risk was higher for those who ate diets consisting of:
• Red and/or processed meat
• Refined grains
• Sweets
• High-fat dairy and butter
• Potatoes
However, the study noted that there was a lower risk of depression for those with diets comprised mostly of:
• Fruit
• Vegetables
• Whole grains
• Olive oil
• Low-fat dairy
Additional research has backed up the idea that a similar diet affects a person’s anxiety levels, too.
A Two-Way Street
The link between food and anxiety/depression isn’t just about how food affects your body, but also about how your body affects your brain and its cravings. “The relationship between depression/anxiety and nutrition is a two-way street,” notes Lindsey Smith, author of “Eat Your Feelings” and proprietor of FoodMoodGirl.com. “For example, if you are feeling sad and depressed, you might naturally gravitate toward foods that are high in carbs and sugar—so, pizza and ice cream.” These foods give your body a temporary serotonin boost (that’s a feel-good neurotransmitter), but you’ll eventually come crashing down,” she says.
This means that it’s important to not focus solely on food, but take other measures to address mental health problems. “You can eat as much kale and avocado as you want, but that won’t fix a broken heart or the fact that your job gives you anxiety,” Smith says. “Sometimes you just need to have a good cry and talk it out in therapy.”
12 Foods That May Fight Depression and Anxiety
Some foods have research backing up a link between consumption and decreased symptoms of depression and anxiety, and it could serve you well to add them to your daily diet. Keep in mind that no food is guaranteed to help every person with mental health, and it’s always the best idea to talk to your doctor about mental health issues.
Avocado • Bananas • Berries • Dark chocolate • Green tea • Kimchi • Leafy greens • Oysters • Salmon • Sweet potatoes • Walnuts
