Choosing what to eat doesn't just impact your physical health but also affects your mood and mental well-being. Research suggests that a diet rich in whole foods like fruits, vegetables, and unprocessed proteins can lift your mood and protect against depression. On the flip side, too much junk food and sugar may jeopardize your mental health.
A recent study in Psychosomatic Medicine looked at 16 experiments involving nearly 46,000 participants. It found that adopting a healthier diet reduced symptoms of depression compared to other self-improvement activities. The details revealed that these diet programs were more effective for women and when administered by dietary professionals.
In a specific study, individuals with poor diets were divided into two groups: one following a healthy Mediterranean-style diet and the other receiving social support. Surprisingly, the diet group showed better results in reducing depression and anxiety.
While the connection between diet and anxiety isn't as clear, the evidence suggests that what we eat can directly impact depression. Biological processes influenced by diet, inflammation, oxidative stress, mitochondrial function, and gut microbiome may contribute to mental health.
Can diet make you happy? A study found that even a small increase in fruit and vegetable intake improved energy, creativity, and motivation. However, the short duration of the study might not capture long-term mental health effects.
In conclusion, the overall advice is to focus on a diet rich in fruits and vegetables while avoiding junk food. For women, adopting a healthier diet seems particularly beneficial. Rather than fixating on a perfect diet, the key is to cultivate sustainable and healthy eating habits for long-term well-being.
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