A Link Between Depression and Inflammation
The randomized 12 week SMILES control trial study (2017) in Australia was conducted to assess whether improving diet could be a useful tool in treating depression. Participants with known depression received either dietary or social support. The group with dietary support showed greater improvement in depressive symptoms. Now, imagine the power of both supports along with other tools!
The HELFIMED study (2017), another randomized controlled trial, showed that a healthy diet supplemented with fish oil could improve mental health in participants with depression .
Participants were encouraged to decrease their intake of processed foods, refined foods, sugary drinks, and fast foods. In place of those groups, they were asked to eat a diet similar to the Mediterranean diet of whole grains, lean protein, fruits, vegetables, legumes, diary, nuts and seeds, fatty fish twice a week, and olive oil. The results of this study suggests that adding a healthy diet to other treatment strategies, helps to optimize the response to treatment of depression.
Another randomized control study published in October 2019, by Dr. Heather Francis in Australia, supported again the positive influence of a similar non-inflammatory diet on decreasing depressive symptoms and anxiety in young adults. The diet consisted of vegetables, fruits, wholegrains, fish, lean protein such as eggs, tofu , poultry, lean meats, legumes, unsweetened diary, nuts and seeds, olive oil and spices including tumeric which is anti-inflammatory and an antioxidant , and cinnamon which may help to stabilze sugars. Processed foods and refined sugary foods were discouraged. Diet is not considered an alternative to medication and or therapy but rather another very useful tool to augment treatment.
Suggested blood work during assessment may include a test of complete blood count, thyroid function, iron or ferritin, vitamin B12, liver enzymes. A recent study ordering blood work in inpatients was found to be helpful.
Do note, normal thyroid function maybe necessary for an effective response to antidepressant treatment.
Brain inflammation has been linked to some disorders including depression. A recent study at CAMH by Dr. Mizrahi showed increased inflammation in the brain of regular cannabis smokers. This study was done with PET scan. The regular cannabis smokers had significantly higher levels of a protein in the brain called TSPO, which is a bio-marker of neuro-inflammation.
Cannabis can negatively affect brain plasticity and neuron development which is particularly a concern in the young brain which is still developing into the early 20’s.
Therefore, a healthy lifestyle may be an important component of the treatment for depression. Remember, healthy body, healthy mind!
The role of food in health link Ted Talk
Press here for a link to my section on healthy eating habits!
Sardines are an excellent and cost-effective source of Omega 3s!
Why the long face? This dog needs to kickstart his healthy diet!
A sad dog. Perhaps fish oil would be beneficial…?
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