Samuel Kim - Lifestyle Medicine and Mental Health Department
Have you ever wondered how your diet affects your mental health? In the article “Dietary pattern and depressive symptoms in middle age,” Dr. Tasnime Akbaraly et al. studied the effects of healthy versus unhealthy dietary habits on the mental health of middle-aged employees. The researchers used the Center for Epidemiologic Studies–Depression (CES–D) scale, a common scoring tool to diagnose depression, to assess the mental status of the participants who ate from two groups: whole foods (vegetables, fish, nuts, and whole grains) and processed foods. The results demonstrated that participants who consumed processed foods demonstrated depression on the CES-D scale more often. On the other hand, participants who consumed whole foods had lower chances of developing depression. Although many studies have focused on the benefits of individual nutrients, this study proved that categorical eating habits (whole versus processed) had a definite impact on an individual’s mental health.
The scientific mechanism of increased whole food consumption decreasing the chances of developing depression remains unclear, however, the article discusses the increased folate availability in whole foods, such as leafy greens or lentils, as a plausible explanation. Eating higher amounts of folate (Vitamin B9) can increase the S-adenosylmethionine (SAM) levels in the body. SAM is the universal methylation mechanism in the body, and in the case of depression, has several neurological benefits, such as improved myelin production. Myelin forms a protective sheath around neuron axons to increase the speed of action potential transmission. Decreased myelination of neuron axons may be a cause of depression in those who do not get adequate Vitamin B9 in their diets. In addition, SAM is used to produce neurotransmitters in the brain, helping maintain a proper balance. For example, SAM is used in the production of dopamine and serotonin; these are two important neurotransmitters in the regulation of satisfaction and reward. Myelination and a healthy balance of neurotransmitters are dependent on SAM and Vitamin B9; therefore, a carrot a day may help your frown go away!
References:
Akbaraly, T. N., Brunner, E. J., Ferrie, J. E., Marmot, M. G., Kivimaki, M., & Singh-Manoux, A. (2009). Dietary pattern and depressive symptoms in middle age. British Journal of Psychiatry, 195(5), 408–413. https://doi.org/10.1192/bjp.bp.108.058925
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