“Recently, I have been feeling emotionally distressed and a bit unwell.” Such feelings are something that everyone may have experienced. What should one do if experiencing these mild depressive emotions? Research now confirms that there are two cost-free methods to combat depression that are as effective as treatment by psychologists!
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Two things to do to combat depressive emotions
In July 2024, a study published in The Lancet’s sub-journal “The Lancet Regional Health (Western Pacific)” pointed out that improving diet and increasing exercise are lifestyle changes that are as effective as treatment from psychologists for mild depression.①
This study included 182 participants with depressive symptoms, randomly divided into two groups: one receiving lifestyle therapy and the other receiving traditional psychological therapy. In the lifestyle therapy group, the established positive lifestyle changes included choosing high-fiber plant-based foods, consuming healthy fats, eating less processed foods, foods high in saturated fats, and added sugars, and engaging in regular exercise.
The results showed significant improvements in depressive symptoms in both groups. On average, the depressive scale scores for participants in both groups decreased by about 40%, indicating that lifestyle therapy is as effective as psychological treatment in alleviating depressive symptoms.
This study highlights the interconnection between physical health and mental health. Implementing both interventions simultaneously may bring about a more comprehensive improvement in mental health. However, researchers emphasize that this does not imply that merely changing lifestyle can replace other forms of treatment.
To combat depression, this is the most effective way to adjust your diet!
Food can influence emotions, but what foods are helpful in alleviating depressive feelings? Li Yan, head of the Psychology and Sleep Department at Guangdong Provincial Hospital of Traditional Chinese Medicine, suggested in a 2023 WeChat article that to adjust depressive emotions, dietary changes should follow the principle of “4 more, 2 less.”②
1. Eat more foods rich in Omega-3 fatty acids
Omega-3 fatty acids promote the expression of neurotrophic factors and enhance their activity. The best way to obtain sufficient Omega-3 fatty acids is by consuming fatty sea fish such as salmon and sardines. Oysters, seaweed, and flaxseeds are also rich in Omega-3 fatty acids.
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2. Eat more foods rich in polyphenols and antioxidants
Such as coffee, dark chocolate, blueberries, and extra virgin olive oil, all of which have been shown to increase brain-derived neurotrophic factors and support brain health.
3. Eat more foods containing curcumin
Curcumin, found in turmeric, can increase levels of brain-derived neurotrophic factors; piperine in black pepper can significantly enhance the effectiveness of curcumin.
4. Eat more magnesium-rich foods
Magnesium ions can significantly increase brain-derived neurotrophic factors. Foods rich in magnesium include avocados, almonds, and leafy green vegetables.
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5. Eat less sugary foods
Excessive intake of sugar will correspondingly reduce the levels of brain-derived neurotrophic factors.
