Depression has been called the silent killer, but certain foods and beverages can be working just as stealthily to worsen the symptoms of this potentially deadly disorder. Research has demonstrated how diet can create negative or positive impacts on mental health.
Fast Food
Fast food, often cheap and convenient, has been linked to increased inflammation in the body, exacerbated by ingredients like artificial trans fats, refined carbs, sodium, and sugar. Regular fast food consumption is linked to a 40% higher risk of depression.
Processed Meat
Processed meats like sausages, ham slices, corned beef, and jerky can increase the risk of depression due to their trans and saturated fat content, which promotes higher inflammation levels in the body, similar to fast food.
Alcohol
Alcohol can boost mood by releasing serotonin in the brain, but for those with depression, higher intake may lead to increased symptoms called “alcohol induced depressive disorder. Alcohol affects different brain pathways, affecting mood and behavior.
Energy Drink
Energy drinks, often consumed after sleep or workouts, can significantly impact physical health due to their caffeine and sugar content. Consuming them regularly can lead to higher stress levels and heightened symptoms of depression, especially in men. While coffee may lower depression risk, excessive caffeine can disrupt sleep and worsen symptoms.
Salt
Excessive salt intake is linked to negative effects on blood pressure, cardiovascular health, and mental health. Studies show increased inflammation, negative effects on gut microbiome and blood flow in the brain, potentially leading to depression and impaired cognitive function.
Sweeteners
Research suggests that artificial sweeteners in drinks can increase the risk of depression, with certain types having a greater impact. Consuming a diet high in aspartame may lead to more depression and irritable mood due to the imbalance of brain chemicals and increased cortisol levels.
Refined Grains
Grains like rice and wheat are generally healthy, but refined grains lose their nutritional value. Research shows a link between refined grains and depression, with refined grains increasing the risk of new-onset depression in postmenopausal women, and unrefined grains lowering it.
Refined Sugar
Refined sugar is linked to various physical health conditions, including diabetes, heart disease, obesity. and cancer. It also affects mental well-being, with research suggesting a potential link between sugar intake and depression. Long-term effects include inflammation, hormone imbalance, brain cell growth, and neurotransmitter influence.
