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Nutrition and Diet for Depression | Dr. David Wiss |

Major depression is a commonly occurring and seriously impairing disorder, distinct from unhappiness or typical feelings of sadness. It is reasonable to expect that the burden of depression will continue to place high demands on the healthcare system, and compromise the quality of life in our communities. The biology of depression is complex, and no single model or mechanism can satisfactorily explain all aspects of its presentation. Biological factors include: 1. Monoamine hypothesis (the primary basis for anti-depressant medications) 2. Hypothalamic-pituitary-adrenal (HPA) axis (responsible for stress response via cortisol) 3. Neuroplasticity and neurogenesis (which facilitates resilience against stress) 4. Inflammation (hot topic) 5. Structural and functional brain changes (measured through neuroimaging) 6. Genetics (which investigates multiple genes- termed polygenic) 7. Epigenetics (modification of genes that do not alter the genetic code itself) The mechanisms of action of associating diet with health outcomes are complex, multifaceted, interacting, and not restricted to any one biological pathway. In nutrition studies, we add some pathways to the list of biological factors offered above: 8. Gut microbiota (collection of microbes colonizing the gastrointestinal tract) 9. Oxidative stress (related to inflammation) 10. Mitochondrial dysfunction (responsible for energy production) 11. Tryptophan-kynurenine metabolism (related to the monoamine hypothesis) 12. Brain-derived neurotrophic factor (BDNF; related to synaptic plasticity) O’Neill S, Minehan M, Knight-Agarwal CR, Turner M. Depression, Is It Treatable in Adults Utilising Dietary Interventions? A Systematic Review of Randomised Controlled Trials. Nutrients. 2022;14(7):1398. I was very pleased to read the latest systematic review on this topic. To date, most studies showing links between nutrition and depression have been cross-sectional, with only a handful of longitudinal studies. But now there are seven randomized controlled trials using dietary interventions for depression that met the criteria for this systematic review! I was particularly impressed with their methodology because the studies used to assess whole-food intervention had no intention of causing weight loss as an outcome. It’s about time we focus on mental health outcomes rather than BMI. This is the future of nutrition! Furthermore, studies examining supplements (such as fish oil or single micronutrients) were also excluded. As humans do not consume micronutrients in isolation, it is more meaningful to consider the effects of whole foods and dietary patterns in relation to depression. Food finally gets the spotlight it deserves! At the conclusion of the interventions, all seven studies revealed a decrease in depressive symptomatology. Interventions were dietary and included counseling and monitoring, ranging in length from ten days to one year. Results show positive results for eating patterns that promote an intake of fresh produce, whole grains, low-fat dairy, and lean protein sources, while simultaneously decreasing the intake of processed and high-fat foods. In my opinion, future studies should disentangle the types of fats used in interventions. We know that high-fat foods such as nuts, seeds, avocado, coconuts, and olives have benefits for mental health therefore the promotion of “low-fat” foods can be misleading. The authors concluded that consumption of high-quality diets with anti-inflammatory properties and an increased supply of antioxidants may reduce systemic inflammation and oxidative stress, thereby potentially decreasing depressive symptomatology. Amazing. Nutrition intervention for depression may be particularly warranted among those who do not respond well to medication. And for those that do, nutrition should be an adjunctive treatment. At Wise Mind Nutrition, we are here to support you in your quest for recovery. Our program utilizes evidence-based lifestyle interventions focused on nutrition to improve mood and brain health. Knowing what to eat is one thing. Knowing how to take the necessary steps to get there is a whole other challenge. We are experts in nutrition-related behavior change and are here to walk you through the entire journey, one bite at a time! #nutrition #depression #nutritionalpsychology #nutritionalpsychiatry #mentalhealth #foodformood Social: Instagram-   / wisemindnutrition   Instagram-   / drdavidwiss   Tiktok-   / drdavidwiss   Twitter-   / drdavidwiss   Website- https://www.wisemindnutrition.com/ Website- https://www.nutritioninrecovery.com/ Google Scholar- https://scholar.google.com/citations?... Linkedin-   / drdavidwiss   Linktree- https://linktr.ee/drdavidwiss