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“Recently feeling upset, low in mood, and also feeling a bit uncomfortable physically.” Almost everyone may have had such feelings. What should you do if you have these mild depressive emotions? Now research has confirmed that there are 2 methods to combat depression without spending money, and their effectiveness is comparable to therapy by a psychologist!
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Do two things to combat depression
In July 2024, a study published in the sub-journal “Lancet – Regional Health (Western Pacific)” of “The Lancet” pointed out that making changes to diet and increasing exercise, two lifestyle changes, are equally effective in treating mild depression as therapy by a psychologist.
This study involved a total of 182 participants with depressive symptoms, who were randomly divided into two groups: one group received lifestyle therapy, and the other group received traditional psychological treatment. In the lifestyle therapy group, positive lifestyle changes were set, including choosing high-fiber plant-based foods, consuming quality fats, eating less processed foods, foods rich in saturated fats and added sugars, and engaging in physical exercise.
The results showed that both groups experienced significant improvements in depressive symptoms. On average, the depression scale scores of participants in both groups decreased by about 40%, indicating that lifestyle therapy is as effective as psychological therapy in alleviating depressive symptoms.
This study emphasizes the interconnection between physical health and mental health. Implementing both intervention methods simultaneously may bring about a more comprehensive improvement in mental health. However, it is important to note that researchers emphasize that changing lifestyle alone does not necessarily replace other treatment methods.
Adjusting your diet in this way is most effective in combating depression!
Foods can have an impact on emotions, so what foods can help alleviate depressive emotions? Li Yan, director of the Psychological Sleep Department at the Guangdong Provincial Hospital of Traditional Chinese Medicine, suggested in a post on the hospital’s WeChat official account in 2023 that to adjust depressive emotions, diet should follow the principle of “more of 4, less of 2”.
1. Eat more foods rich in Omega-3 fatty acids
Omega-3 fatty acids can promote the expression of neurotrophic factors and enhance their activity. The best way to intake sufficient Omega-3 fatty acids is by consuming fatty fish such as salmon, sardines, etc. Oysters, seaweed, and flaxseeds are also rich sources of Omega-3 fatty acids.
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2. Eat more foods rich in polyphenols and antioxidants
Foods like coffee, dark chocolate, blueberries, and extra virgin olive oil have been proven to increase brain-derived neurotrophic factors and support brain health.
3. Eat more foods containing curcumin
Curcumin is found in turmeric and can increase brain-derived neurotrophic factor levels; while piperine in black pepper can significantly enhance the effectiveness of curcumin.
4. Eat more foods rich in magnesium
Magnesium ions can significantly increase brain-derived neurotrophic factors. Foods rich in magnesium include avocados, almonds, green vegetables, etc.
5. Eat less sugary foods
Excessive sugar intake can decrease brain-derived neurotrophic factors in the brain. Besides common high-sugar foods like milk tea, cakes, candies, there are also some hidden high-sugar foods such as refined white rice, fruit yogurt, energy drinks, condiments, etc., which unintentionally accumulate excess sugar intake.
6. Eat less processed foods
Processed foods are usually high in calories but low in nutritional content, often leading to weight gain and negatively impacting brain health by reducing the production of brain-derived neurotrophic factors. Highly processed foods often contain large amounts of sugar, trans fats, and salt, such as fried potato chips, candies, instant noodles, microwave popcorn, sauces, etc., which are not recommended for consumption.
Combatting depression, regular exercise is most effective!
1. What type of exercise is most effective?
A finding published in the “British Medical Journal” in 2024 about the relationship between exercise and depression stated that exercise can have a good therapeutic effect on depression. While familiar light exercises like walking or jogging can have a therapeutic effect on depression, they are not the top-ranking. Based on the effectiveness of exercises against depression, the best exercises have been selected:
2. Where is the best place to exercise?
An important study published in “Molecular Psychiatry” in 2022 found that taking a one-hour walk in a park or urban green space can reduce the activation of the amygdala – a stress-related brain area, which can prevent anxiety, depression, and other mental illnesses. However, taking a walk in commercial city streets or malls has no effect.
3. How long should you exercise for the best results?
In combating depression, exercise is like a free “prescription”. To achieve treatment effects similar to medication, there are certain requirements for the frequency and intensity of exercise.
A document released by the National Institute for Health and Care Excellence (NICE) in London on the treatment and management of adult depression stated in 2022 recommends an exercise frequency and intensity of three times a week, with each session lasting 45-60 minutes, for a duration of at least 10-14 weeks.
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Selected Articles
This article is a compilation of:
①Clinical and cost-effectiveness of remote-delivered, online lifestyle therapy versus psychotherapy for reducing depression: results from the CALM non-inferiority, randomised trial. The Lancet Regional Health – Western Pacific 2024
②06-07-2023 Guangdong Provincial Hospital of Traditional Chinese Medicine “Reading the Hearts | What Foods Help with Depression?”
③Noetel M, Sanders T, Gallardo-Gómez D, Taylor P, del Pozo Cruz B, van den Hoek D et al. Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials BMJ 2024; 384 :e075847 doi:10.1136/bmj-2023-075847
④Sudimac S, Sale V, Kühn S. How nature nurtures: Amygdala activity decreases as the result of a one-hour walk in nature[J]. Mol Psychiatry. 2022 Sep 5 Online ahead of print
⑤Depression in adults: treatment and management. London: National Institute for Health and Care Excellence (NICE); 2022 Jun 29
Editor: Wang Nan
Reviewer: Lu Yang
