Depression affects more than 264 million people worldwide
Based on recent research, it will likely be the leading cause of years of life lost as a result of disability by 2030. Researchers note similarities between the causes of depression and cardiometabolic diseases, such as cardiovascular disease, diabetes, insulin resistance, and non-alcoholic fatty liver disease. These similarities point towards diet as a potential way to reduce depression as well as prevent cardiometabolic diseases.
Experts believe that certain dietary practices could reduce the incidence of depression
Diet may influence depression in a way that is similar to how it affects metabolism. One of the key similarities in the development of both depression and cardiometabolic diseases is the presence of inflammatory cytokines. Eating an anti-inflammatory diet reduces these inflammatory biomarkers. The Mediterranean Diet, in particular, is now supported by lots of high quality research. This research shows that it significantly reduces the risk of metabolic and cardiovascular diseases, as well as symptoms of depression.
A Mediterranean-style diet can reduce the risk of developing depression by up to 41%
The Mediterranean Diet is a whole foods, plant-based diet which includes olive oil as the main source of fat. It’s rich in whole grains, vegetables, legumes, fruits, nuts, seeds, seafood, and poultry. It’s just as important to note what the Mediterranean Diet doesn’t include. This diet limits red meat, added sugar, and processed foods.
Shifting your diet towards more of a Mediterranean way of eating can produce significant benefits in both physical and mental health. If you’d like personalized nutritional support to balance mood and mental health, I’d love to connect with you! Visit my Work With Me page to learn more and set up a consult!