Diet in Anxiety & Depression
Food, anxiety & depression
The food and drink we consume plays a role in our thinking, emotions, and behaviour.
While we have shown a clear relationship between diet and physical health (1), we have much to learn about the links between nutrition and mental health. Many studies conducted to date are of low quality, so we can draw only limited conclusions from existing research. Bearing this in mind, what role might diet play in the two most prevalent mental health issues; depression and anxiety?
What is the Relationship Between Food and Anxiety?
Does diet play a role in anxiety? We have emerging evidence that diet may indeed influence anxiety levels. Focusing your food intake on fruit and vegetables, while minimising saturated fats and processed foods appears to be associated with lower anxiety levels (2).
Note that this is not the same as suggesting this diet reduces anxiety levels, but an association does appear to exist. Adding protein to your breakfast and drinking lots of water has also be recommended to help manage anxiety (3).
What Foods Should Anxious People Avoid?
In a sense, the answer to this question is the opposite of the diet recommended in the previous section. But in addition, anxious people should pay attention to food sensitivities, while minimising their intake of caffeine, alcohol, and sugary foods (3).
How Does Anxiety Influence Your Diet?
There is very little research comparing the diets of anxious and non-anxious people. Some anxious people I see in my practice tend to experience reduced appetites, while others find themselves eating more processed (junk) foods. It is reasonable to assume that anxiety can lead to changes in what we eat and how we eat. But, there is much to learn in this area.
What is the Best Natural Antidepressant?
Three popular substances thought to influence mood are St. John's Wort, S-adenosyl methionine, and omega-3 fatty acids (eicosapentaenoic acid and docosahexaenoic acid). The reality is that we just don't know if or how effective these agents are in fighting depression.
Diet for Depression
Again, we have some ideas about what foods might play a role in mood. The Royal College of Psychiatrists, for instance, suggests a focus on omega-3 fatty acids, selenium, folic acid, and tryptophan (4). In term of food themselves, one review of several studies (5) recommended lots of fruit and vegetables, whole grain, fish, olive oil, low-fat dairy, and low levels of meat.
Summary
The same old dietary advice you've probably heard time and time again can be repeated here. Eat mostly fruit, vegetables, and whole foods, keep meat intake low, and minimise processed foods (6). You can't be worse off by eating a diet in line with these recommendations. I would expect that in the coming years we will see more high-quality evidence in support of a relationship between food and psychological well-being.
However, the links are likely to be complex and affected by a range of other variables (e.g., exercise, amount of stressful life events, etc).
References
(1) Mental Health Foundation. (2017). Food for thought: Mental health and nutrition briefing. London: Mental Health Foundation.
(2) Sarris et al. (2012). Complementary medicine, exercise, meditation, diet, and lifestyle modification for anxiety disorders: A review of current evidence. Evidence-based complementary and alternative medicine, Article ID 809653, 20 pages
(3) Sawchuk, C. N. (2017). Coping with anxiety: Can diet make a difference? Accessed from https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/coping-with-anxiety/faq-20057987 on 24/03/20.
(4) Royal College of Psychiatrists (2015). Eating well and mental health. Accessed from https://www.rcpsych.ac.uk/mental-health/problems-disorders/eating-well-and-mental-health on 24/03/20
(5) Li, Y., Lv, M., Wei, Y. J., Sun, L., Zhang, J. X., Zhang, H. G., & Li, B. (2017). Dietary patterns and depression risk: A meta-analysis. Psychiatry Research, 253, 373-382.
(6) Firth, J et al. (2019). The effects of dietary improvement on symptoms of depression and anxiety: A meta-analysis of randomised controlled trials. Psychosomatic medicine, 81(3), 265-280.
