The Mediterranean Diet and Depression Anxiety
Scientists studied the impact of a Mediterranean Diet on Depression Anxiety, by measuring BDNF levels in the brains of study participants, and found that individuals who ate a Mediterranean diet plus walnuts and almonds, had significantly higher levels of BDNF and lower rates of depression.
[New: Study published 8/15/2013 finds anti-depressant effects of olive oil -Read.]
[New: Study published 8/27/2013 discovered that individuals on the Mediterranean Diet who drink 2 to 7 small glasses of red wine each week are 30% less likely to have depression Anxiety. Learn More: Drink Red Wine for Depression Anxiety.
BDNF stands for Brain Derived Neutrophic Factor, and is a protein which helps grow new neurons and support existing neurons and synapses (brain cells), in the hippocampus region of the brain responsible for learning, memory, and mood.
Individuals with depression anxiety tend to have low levels of BDNF. The Mediterranean diet high in fish, fruit, vegetables, olive oil, whole grains, was shown to increase BDNF levels in the brain, resulting in a lowering of reported depression among participants.
Diet has been scientifically proven to have both a positive and negative effect on depression anxiety. A research study published in the American Journal of Psychiatry in 2010, examined the Standard American Diet versus the Mediterranean Diet and found that.
…a “traditional” dietary pattern characterized by vegetables, fruit, meat, fish, and whole grains was associated with lower odds for major depression or dysthymia and for anxiety disorders. A “western” diet of processed or fried foods, refined grains, sugary products, and beer was associated with a higher GHQ-12 (depression anxiety) score.
Eating a junk food diet like the typical American diet can give you depression anxiety, while eating a traditional or Mediterranean diet can prevent or reverse depression anxiety.
In a study of the inhabitants of the Greek island of Ikaria, where people live unusually long lives, University of Athens cardiologist found that the…
“Ikarian diet featured a lot of beans and not much meat or refined sugar. The locals also feast on locally grown and wild greens, some of which contain 10 times more antioxidants than are found in red wine, as well as potatoes and goat’s milk. Ikaria is still an isolated island, especially in the villages in the north, where the highest longevity rates have been recorded, life is largely unaffected by the westernised way of living.”
Learn More: What Causes Depression Anxiety
How the Mediterranean Diet Helps Depression Anxiety
The Mediterranean diet is high in anti-inflammatory Omega 3 fatty acids found in fish fats and walnut oil, while the Standard American Diet is high in pro-inflammatory Omega 6 fatty acids found in vegetable oils, and processed foods.
Inflammation in the body and brain can cause depression anxiety. Gut inflammation allows food particles and toxins to enter the blood stream, which sets off an inflammatory immune response, releasing cytokines which enter the brain and affect depression anxiety.
Learn More: Gut Brain Connection and Depression Anxiety
The Mediterranean diet helps depression anxiety by reducing inflammation in the body and brain.
The Depression Anxiety Diet is a Mediterranean Diet
The Depression Anxiety Diet is a more refined version of the Mediterranean Diet. The Depression Anxiety Diet accentuates and focuses on the more depression anxiety friendly aspects of the Mediterranean Diet, and eliminates or minimizes the less friendly aspects of the Mediterranean Diet.
The Depression Anxiety Diet promotes a higher intake of Omega 3 fatty acids by featuring three Omega 3 Rich Sockeye Salmon Recipes each week. Minimizes meat consumption to only 2 servings per week or less. And eliminates gluten, wheat, bread, lactose, milk, yogurt, cheese, which can cause inflammation in individuals with depression anxiety and a damaged gut.
The Depression Anxiety Diet is a Mediterranean Diet created specifically to help depression anxiety recovery.
Our website contains recipes, a weekly meal plan, and a weekly shopping list, containing all the ingredients you need for your depression anxiety recovery.
Learn more about our diet, exercise, supplement plans, and get started with our step by step Guide to Depression Anxiety Recovery.