Depression: Nutrition & Fitness

Hello friends,

It’s Maria, (client of HFC and psychology researcher), back again this time to discuss in-depth how nutrition and fitness can affect depression.

So, how can nutrition affect depression? I wasn’t sure either. It turns out depression is affected by the nutrients we eat and those we don’t. As Eva Selhub MD explains in her Harvard Health blog post,

”...what you eat directly affects the structure and function of your brain and, ultimately, your mood.”

Eva Selhub goes on to state that “multiple studies have found a correlation between a diet high in refined sugars and impaired brain function — and even a worsening of symptoms of mood disorders, such as depression.” Tldr; refined sugar is not your friend.

But, I love sugar! How do you replace refined sugar? Fruit. It’s all about healthy alternatives, not deprivation. And it’s been helping me. Since joining the Health and Fitness Collective online nutrition and fitness program, I have improved my symptoms of depression through strategic, simple, and achievable habit changes. (To read more about my journey read my first blog post).

I’m not the only one who has seen symptom improvement from a nutrition program.

In the Medical News Today article, What Foods Are Good for Depression, it states that this 2017 study found,

“depressive symptoms, including mood and anxiety, improved enough to achieve remission criteria in more than 32% of the participants. The study also found that “the symptoms of people with moderate-to-severe depression improved when they received nutritional counseling sessions and ate a more healthful diet for 12 weeks.”

If you’re like me, 12 weeks, (3 months!), sounds overwhelming. I speak from experience when I say depression can make things seem overwhelming. Trust me. It's not.

My (non-professional) recommendation: See how you feel after one day, a week, then a month. If you are anything like me, your symptoms will gradually improve as the program continues no matter the pace. I saw progress with this perspective and felt so good I couldn’t help but keep going past 12 weeks.

Remember, you're not alone, Taylor is there with you every step of the way to answer questions and give encouragement. He is always there for me. Taylor even helped tailor, (excuse the pun), my program to include foods that help depression, (walnuts, brazil nuts, berries, etc).

“Nutritional psychiatry has found...many consequences and correlations between not only what you eat, how you feel, and how you ultimately behave, but also the kinds of bacteria that live in your gut, (Carpenter, S.).”

Wait. Why does my gut bacteria matter?

Dr. Siri Carpenter talks about it in the 2012 American Psychological Association article, That gut feeling,

"gut bacteria...produce(s) hundreds of neurochemicals that the brain uses to regulate basic physiological processes as well as mental processes such as learning, memory, and mood. For example, gut bacteria manufacture about 95 percent of the body's supply of serotonin, which influences both mood and GI activity.”

Wait. How does serotonin play a role? What even is serotonin?

“Serotonin is made from the essential amino acid tryptophan. This amino acid must enter your body through your diet and is commonly found in foods such as nuts, cheese, and red meat. Tryptophan deficiency can lead to lower serotonin levels. This can result in mood disorders, such as anxiety or depression,” (Scaccia, A).

What we eat affects serotonin levels and so does regular exercise.

The HFC online nutrition and fitness program began by focusing on my diet and then worked its way up to exercise. After getting the right nutrients, (thereby boosting my serotonin), I now have more energy to exercise which is also helping alleviate my depression symptoms. Currently, that exercise is a 15-minute walk. Baby steps.

If you’re interested in my journey read my first blog post and stay tuned for updates!

Did this post help you? Are you interested in learning more? Feel free to email: Taylor@hfitcollective.com with your thoughts!

Make sure checkout Health and Fitness Collective's Nutrition and Fitness Program <-- Click There!

**Disclaimer: Depression and other mood disorders are serious mental illnesses that may require medical attention and treatment. Please consult with your physician before starting a nutrition and fitness program.**

References:

1. Carpenter, S. (2012, September). That gut feeling. Monitor on Psychology, 43(8). http://www.apa.org/monitor/2012/09/gut-feeling

2. Godman, H. (2018, April 05). Regular exercise changes the brain to improve memory, thinking skills. Retrieved from https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

3. Harvard Health Publishing. (n.d.). Boost your memory by eating right. Retrieved from https://www.health.harvard.edu/mind-and-mood/boost-your-memory-by-eating-right

4. Jacka, F.N., O’Neil, A., Opie, R. et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med 15, 23 (2017). https://doi.org/10.1186/s12916-017-0791-y

5. Johnson, J. (2017, July 16). Diet and depression: Foods to eat and avoid. Retrieved from https://www.medicalnewstoday.com/articles/318428.php#vitamin-d

6. Marvel, C. L., & Paradiso, S. (2004, March). Cognitive and neurological impairment in mood disorders. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2570029/

7. Scaccia, A. (2017, May). Serotonin. Medically reviewed by Debra Rose Wilson, Ph.D., MSN, RN, IBCLC, AHN-BC, CHT Retrieved from https://www.healthline.com/health/mental-health/serotonin

8. Selhub, E. (2018, April 05). Nutritional psychiatry: Your brain on food. Retrieved from https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626