How does good nutrition habit help cope with depression?

Caviarlieri | Published September 17, 2022

Normal life is not always a joy ride, mostly it is filled with ups and downs. Positive emotions
like gratitude, love, care and self-satisfaction bring happiness. Negative emotions such as
guilt, jealousy, loss, self-doubt, inferiority and superiority complex make life toxic and
destructive. An adequate balance of all sentiments is desirable to lead a conventional healthy
life.


Emotional turmoil erupts when pessimistic feelings overpower optimistic ones. Due to known
or unknown reasons, a few people start to entangle themselves in their harmful thoughts.
Slowly without realization, they enter into a mental disorder condition which is popularly
known as depression. Mostly this is a tabooed, ignored, low reported and less diagnosed
health condition. The majority of the patients are unaware of the symptoms, remain
untreated throughout their life and suffer silently.


Depression ranks 4th among the most common causes of disease burden worldwide (WHO)
and is expected to rank 1st in the 2030s. Preventing and managing depression is a global
public health priority because it creates a lot of health care burdens.


Time-appropriate consciousness of depression and its noiseless signs and suitable emotional
intervention to manage daily life challenges is of prime concern.


What is depression?
Depression also includes dysthymia and bipolar disorder and causes significant impairments
in the ability to perform routine life activities.
Symptoms
Depression is comprised of normal and transient minor symptoms to severe life-threatening
complications.
1. Low mood
2. Loss of interest or pleasure
3. Feelings of guilt or low self-worth
4. Disturbed sleep or appetite
5. Feelings of tiredness
6. Poor concentration
7. Thoughts of suicide


Risk factors or causes of depression
• Chronic lifestyle diseases like diabetes, heart diseases, Parkinson’s diseases, obesity
• Poor and inadequate sleep routine
• Imbalanced lifestyle and nutrient deficient eating pattern
• Long-lasting stress
• Anxious nature and pessimistic thinking style
• Less social support and loneliness
• Prolonged illness• Sudden shock and grief
• Alcohol and cigarette smoking addiction


How depression is linked with eating habits?
Very few people are aware of the connection between depression and nutrition. Depression
is typically thought of as strictly biochemical-based or emotionally rooted. On the contrary,
nutrition can play a key role in the onset as well as severity and duration of depression.


Many of the easily noticeable food patterns that precede depression are the same as those
that occur during depression. These may include poor appetite, skipping meals, and a
dominant desire for sweet foods.


Nutrition has a role in the prevention and treatment of behavioural health disorders. The
International Society for Nutritional Psychiatry Research recommends that nutritional
medicine can be considered a mainstream treatment in psychiatric practice.


An unhealthy dietary pattern like consumption of a high number of sweetened beverages,
refined flour foods, and fried and salty foods are inadequate in nutrients, leads to obesity and
mostly increases the prevalence of depression.


Suboptimal nutrition leads to the underlying pathology of behavioural health disorders
because of the essential role of nutrients in the neuroendocrine system.


Sufficient nutrition activates hormonal, neurotransmitter and signalling pathways in the gut
which modulate brain functions like appetite, sleep, energy intake, neurogenesis, reward
mechanisms, cognitive function and mood. These changes may modulate eating behaviour
and might chronically result in stress-related disorders.


Nutritional interventions are some of the most promising intercessions for mental health
illnesses. Healthy diets containing high amounts of olive oil, fish, fruits, vegetables, nuts, and
legumes reduce depression risk.


Special nutrients and dietary supplements which may influence depression risk
Nutrients, including tryptophan, vitamin B6, vitamin B12, folic acid (folate), phenylalanine,
tyrosine, histidine, choline, and glutamic acid are necessary for the production of
neurotransmitters such as serotonin, dopamine, and norepinephrine, which are involved in
the regulation of mood, appetite, and cognition.


Poor diet quality leads to incomplete nutrient intake, a risk factor for the development of
behavioural health disorders.


Correction of nutrient deficiencies is important in the management of behavioural health
disorders like depression.
• Carbohydrates- intake of an adequate amount of carbohydrates triggers the release
of insulin in the body. Insulin helps let blood sugar into cells where it can be used for
energy and simultaneously it activates the entry of tryptophan into the brain.
Consumption of diets low in carbohydrates tends to precipitate depression since theproduction of brain chemicals serotonin and tryptophan promote the feeling of well-
being. Tryptophan in the brain affects the levels of the neurotransmitter.
Sources: low glycaemic index complex carbohydrates
• Protein- affect the brain functioning and mental health
Sources: Low-fat chicken and fish, eggs, beans, peas and nuts
• Zinc- Decreases depression risk
Sources: low-fat dairy products and chicken, legumes, pumpkin seeds, flaxseeds,
almond, peanut, spinach, garlic, peas and banana
• Polyunsaturated fatty acid (PUFA) and monounsaturated fatty acid (MUFA)-Act as an
antidepressant
Sources: vegetable oils, flaxseeds, olive oil and soybean oil
• Chromium- enhances hypothalamic function by increasing glucose use, increases the
synthesis of serotonin, norepinephrine and melatonin
Sources: Broccoli, oats, barley, green beans, potato, garlic, tomatoes, romaine lettuce,
hazelnut and black pepper
• Antioxidants like vitamin E, vitamin C and Vitamin A- reduces oxidative stress related
to depression risk
Sources: carrot, spinach, oranges, guava, sunflower seeds, tomato, watermelon and
almonds
• Folic acid and Vitamin B12- deficiency causes psychiatric conditions and is required for
proper brain functioning
Sources: beans, peanuts, dark green leafy vegetables, low-fat meat and fish, eggs and
chickpea
• Calcium and vitamin D- influence cognitive performance and mood
Sources: low-fat dairy products and fish, eggs, green leafy vegetables, whole grains
and sprouts


Along with a balanced diet, Caviarlieari a dietary supplement can be used as impressive
dietary support for depression. It is made up of healthy ingredients


Caviar cellular DNA extract and marine peptides-
Docosahexaenoic acid (DHA), is one of the main phospholipid components of caviar extract.
This may help
• Improving depression symptoms
• Offering Anti-inflammatory activity
• Maintaining body membrane integrity and fluidity

Coenzyme Q10 may aid
• Offering anti-depressant effect
• Restoration of the balance of tryptophan catabolites pathways into serotonin
• Improving depressive behaviour
• Reversing mitochondrial dysfunction and behavioural abnormalities


Selenium may assist in
• Offering a protective role against depression, especially post-partum depression
• Supporting normal brain functioning
• Providing significant modulatory effects on dopamine, which plays a role in the
pathophysiology of depression


Lastly, a must-have healthy lifestyle tips for depression
1. Eat a simple prepared and healthy diet including a high number of fruits and
vegetables
2. Have meals at regular intervals and avoid skipping meals
3. Limit intake of refined, sugary, salty and fried food
4. Try to include a wide variety of food and new interesting twist to old recipes
5. Drink a sufficient amount of water and healthy fluids throughout the day
6. Restrict excess intake of coffee
7. Prohibit the consumption of alcohol and cigarette smoking
8. Do a minimum of 30 physical activities regularly
9. Have appropriate sleep and handle stress positively


Conclusion
Mental health is a neglected component of health and dietary habits are a major facet of
people’s lifestyles that control health. The role of nutrition in the development of mental
health problems is still under-recognized, yet evidence relating to diet and mental health is
growing fast.


Food plays an important role in the development, management and prevention of mental
health problems. Proper nutrition and expert-guided incorporation of dietary supplements
such as Caviarlieari can be manifested as an affordable investment for people at high risk of
depression. This will mitigate their symptoms and improve overall health.


Screening and treatment of stress and depression and motivating individuals to adopt healthy
dietary habits may help reduce depression complications.


It is advisable to proactively identify depression symptoms and consult doctors about
changing dietary habits, particularly for achieving the proper calorific and nutritional values
balance from meals.


Continuous awareness of periodical psychiatric examinations, psychological interventions
and nutritional suggestions is mandatory to improve the overall health of the depression-
prone population.

References
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2. Nutrition ReviewsVR, 2020;79(3):247–260
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7. Scientific Reports (2022) 12:1045