The World Health Organization states that depression will become the second leading cause of global burden of disease in 2020. Why is that? Many people consume a diet rich in bad fats, fried foods, refined and sugary. Studies show that this diet can certainly increase the risk of depression. When this happens, a person can usually make an appointment with a doctor who usually ends up prescribing anti-depressants, resulting in potential long-term problems of mental and physical health. It is a fact that a diet rich in vegetables, fruit and fish helps prevent depression.
According to the findings of a study conducted by researchers between 1985 and 2004, whose results were published by the British Journal of Psychiatry, the scientists concluded that there is a definite relationship between poor food choices and depression. Based on these published results, proponents of health in Britain will soon be recommending diets rich in unprocessed foods specifically to prevent depression.
What foods contribute to depression?
What humans eat controls the levels of brain chemicals called neurotransmitters, which regulate behavior. Neurotransmitters are very tied to mood.
Studies show that the neurotransmitters most commonly associated with mood are dopamine, serotonin and nor epinephrine. When the brain produces serotonin, tension is eased and will feel happier. When it produces dopamine or nor epinephrine, individuals tend to be more alert and tend to think and act more quickly.
Eating fruits and vegetables increases the level of trytophan brain, thereby increasing the production of serotonin, which has a calming effect. Foods rich in protein, on the other hand, promote the production of dopamine and norepineprine, which promote wakefulness.
Eating dirt, food aquacades reduces the levels of these hormones in the brain, thereby increasing the stress and strain, and reducing the liveliness and joy.
Mediterranean Diet - Help to prevent depression
The Mediterranean diet, as described by Dr. Sanchez-Villegas has nine main components:
- High ratio of monounsaturated fatty acids to saturated fatty acids;
- High intake of legumes
- High intake of fruits and nuts
- High intake of cereal
- High vegetable intake
- High fish intake
- Moderate alcohol intake
- Intake of dairy
- Moderate
- Low eating meat
In his research, Dr. Sanchez-Villegas wrote that the diet "was thought to reduce inflammation, vascular and metabolic processes" which may be involved in the risk of clinical depression.
In contrast to the Standard American Diet (SAD), the peoples of the Mediterranean diet include mostly fresh fish and seasonal vegetables finished fish rather than canned or imported produce. The diet eliminates foods that are fried or cooked in roasted vegetable oils or trans fats rancid.