Food for Thought: The Connection between Food and Mental Health
Milene Mary George
Mental health issues are soaring - the prevalence of those experiencing psychological issues rose from a baseline of 20.02 to 29.63 in 2020 during the COVID-19 pandemic. The prevalence of both major depressive disorder and suicide risk has tripled and current anxiety disorders has nearly doubled.{1} A perceived lack of control over current events and our own lives has had a major impact on our generation. While rates of pharmaceutical prescriptions rise, and medication can help manage conditions, it is also important to look into the day to day changes we can make to improve our mental health.
The bidirectional link between the brain, gut, and microbiome is something that has been studied by the scientific community for quite a while now. The gut bacteria seen in people with anxiety and depression is significantly different from those that do not suffer from the condition. Several pieces of literature reflect that adhering to a healthy diet, such as a traditional Mediterranean diet, is shown to be associated with reduced risk of depressive symptoms or clinical depression.
In contrast, Western dietary patterns including the consumption of sweetened beverages, fried foods, processed meats, and baked products have been shown to be associated with an increased risk of depression in longitudinal studies(9). Healthy foods such as olive oil, legumes, nuts, dairy products, fish, fruits, and vegetables have been associated with a lower risk of depression and might also improve symptoms{2}.
Today, depressive and anxiety disorders have become a leading cause of disease, and it is necessary for the mental health care system to create a system that utilises a holistic approach to bridge the gap between different dimensions of health. Modern research has been researching herbs and spices and discovering that Saffron, an ancient spice used in India, has provided mental health benefits. Research conducted so far provides initial support for the use of saffron for the treatment of mild-to-moderate depression.In fact, saffron was as effective as synthetic antidepressants. Another interesting find is the impact of curcumin and combined curcumin/saffron was effective in reducing depressive and anxiety in people with major depressive disorder. (10)
How can I use food to improve my mental health?
Reducing artificial sugar intake - sugar increases anxiety and can trigger hormonal imbalances
Incorporate natural ingredients like saffron, which can act as a natural anti depressant
Staying hydrated and getting in at least 20 minutes of exercise a day
Incorporate more unsaturated fats and try to lower saturated as well as trans fats in our daily diets
Medicinal plants have long been utilized in traditional medicine and worldwide ethnomedicine.
Do I have to give up “ghar ka khaana” or “home food”?
No! There is a common belief that ethnic foods are inherently unhealthy. However, turmeric, black pepper, clove, cumin, mustard seeds not only add flavour but are also anti-inflammatory and have antioxidant properties. Dishes like whole grain chapatis or a classic daal can help you get necessary micronutrients while adhering to a healthy diet. Check out this article for more on that.
While we are seeing the tip of the iceberg in the effectiveness of herbal supplements in managing medical and mental conditions, it is in fact very promising, equally as good as synthetically produced medication and is being pursued intensely. These are examples of how what you put into your body directly correlates to not just the physical aspect of leading a healthy lifestyle but also the psychological side of things.
Mental disorders can be a sign that your environment needs optimization. Physical and mental health are inextricably linked. The most important relationship you have is YOU. So let’s take care of that relationship- one step at a time. You have all you need - in you and around you.
References
Increase in prevalence of current mental disorders in the context of COVID-19: analysis of repeated nationwide cross-sectional surveys
Healthy dietary indices and risk of depressive outcomes : a systematic review and meta-analysis of observational studies. 2021;(2019):965-986. doi:10.1038/s41380-018-0237-
The Effects of Dietary Improvement on Symptoms of Depression and Anxiety : A Meta-Analysis of Randomized Controlled Trials. 2019;0(April). doi:10.1097/PSY.0000000000000673
Saffron (Crocus sativus) for depression: a systematic review of clinical studies and examination of underlying antidepressant mechanisms of action
Firth J, Marx W, Dash S, et al. The Effects of Dietary Improvement on Symptoms of Depression and Anxiety : A Meta-Analysis of Randomized Controlled Trials. 2019;0(April). doi:10.1097/PSY.0000000000000673
Safety and Efficacy of Saffron (Crocus sativus L.) for Treating Mild to Moderate Depression: A Systematic Review and Meta-analysis
Gut microbiota variations in patients diagnosed with major depressive disorder-A systematic review
Efficacy of curcumin, and a saffron/curcumin combination for the treatment of major depression: A randomised, double-blind, placebo-controlled study
Nutritional Aspects of Depression in Adolescents - A Systematic Review
Gut microbiota variations in patients diagnosed with major depressive disorder-A systematic review
