World Mental Health Day 2024: 5 Expert-Recommended Foods To Eat And Avoid If Depressed

As we observe World Mental Health Day 2024 on October 10, we reached out to our expert Dr Aparna Santhanam (MD, DNB) to understand the link between diet and depression and what we should and shouldn’t eat during a bad mental health phase.

What Is The Link Between Diet And Depression?

“There is a strong and evolving body of research suggesting a bidirectional relationship between diet and mental health. Depression is often linked with inflammation, oxidative stress, and neurotransmitter imbalances, all of which can be influenced by diet,” said Dr Aparna

Foods To Avoid In Depression

From a holistic perspective, avoiding certain foods can help reduce depressive symptoms and prevent the worsening of mental health.

Credits:Neuroscience News

Refined Sugars

Sugar spikes blood glucose, leading to a crash in energy levels and mood. Excessive sugar consumption is linked to inflammation and may increase the risk of depression.

Processed And Fried Foods

These foods are typically high in trans fats and hydrogenated oils, which contribute to systemic inflammation. They can also negatively affect gut health and brain function.

Artificial Sweeteners

Aspartame and other artificial sweeteners can interfere with neurotransmitter production and have been shown to increase depressive tendencies in some individuals.

Excessive Caffeine And Alcohol

While moderate consumption may not be harmful, excessive caffeine can increase anxiety, disrupt sleep, and lead to mood imbalances. Alcohol, as a depressant, can worsen depressive symptoms and disrupt sleep patterns, which are crucial for mental health.

Refined Carbohydrates

Foods like white bread, pastries, and processed cereals can cause rapid fluctuations in blood sugar, exacerbating mood instability and anxiety.

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Diet To Follow In Depression

“A depression-supportive diet focuses on whole, nutrient-dense foods that nourish the brain, reduce inflammation, and promote stable blood sugar,” said Dr Aparna The following dietary strategies have been found to be beneficial:

Credits:nutraingredients-asia.com

Mediterranean Diet

The Mediterranean diet is rich in fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats (especially from olive oil and fatty fish). Studies have shown that this diet significantly reduces the risk of depression.

Anti-inflammatory Diet

Chronic inflammation is often linked to depression. An anti-inflammatory diet includes:

Turmeric: The curcumin in turmeric has powerful anti-inflammatory and antioxidant properties that can improve mood.

Ginger and garlic: Both are known to reduce inflammation and support overall brain health.

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Gut-friendly Diet

Improving gut health directly impacts brain health. A diet rich in prebiotic and probiotic foods can restore gut microbiota balance and improve mood.

Probiotic foods: Yogurt, kefir, sauerkraut, kimchi, and kombucha.
Prebiotic foods: Garlic, onions, bananas, asparagus, and oats help nourish gut bacteria.

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