Depression hurts, and many people suffer in silence. What’s worse is that certain foods and beverages can worsen the symptoms of depression. Research has consistently demonstrated that our diets can have both a negative or a positive effect on our mental health.
The typical American diet can worsen health issues like autism and anxiety among many others. More than 7% of the adult population suffers from depression at any given time. It’s crucial to know which foods help combat depression and which exacerbate the condition. Here’s an overview of foods to avoid if you experience depression.
Foods That Make Depression Worse
Gluten
Sensitivities to gluten have been linked to mood disorders, and research shows that eliminating gluten can provide mental health benefits to people with issues like celiac disease. Research published in Psychiatric Quarterly shows an association between gluten sensitivities and mood disorders, depression, ADHD, anxiety disorders, and more. A review of 13 studies in 2018 found that eating a gluten-free diet significantly improved depressive symptoms. This can be a helpful strategy for enhancing the treatment of mood disorders in people with gluten sensitivities.
Pesticides in produce
Pesticides have been linked to issues like hormone disruption, cancer, cognitive problems, and behavioral issues. A review published in the International Journal of Hygiene and Environmental Health investigated the findings that high pesticide exposure correlates with a greater risk for psychiatric disorders and suicidal behavior. The researchers found that multiple studies noted that people who worked in agriculture with intensive pesticide use seemed to have a higher risk of suicide versus other occupations. To help minimize pesticide exposure, wash produce thoroughly before eating and choose organic when possible.
Alcohol
Americans use alcohol to self-medicate way too much for issues like depression and stress. Alcohol is a depressive agent. In addition to contributing to dehydration, poor behaviors, and cognitive issues, it increases depressive symptoms and suicidal thoughts. A 2019 report in Alcohol Research noted that psychiatric disorders, including anxiety and mood disorders, commonly co-occur with alcohol use disorder (AUD), with depressive disorders being the most common. When both depression and AUD are present, both the symptoms and prognosis are worse including a greater risk of suicidal behavior.
Vegetable oils
Common vegetable oils, including canola, corn, safflower, and soy, contain higher levels of omega-6 fatty acids, which have been associated with inflammation, depressive disorder, memory issues, and a decline in cognitive function, including Alzheimer’s. Diets high in omega-6 to omega-3 polyunsaturated fatty acid ratios may lead to a higher risk for both depression and inflammatory diseases. Research suggests that as early humans evolved, they ate a diet with an almost equal ratio of omega-6 to omega-3. But in our modern society, omega-6 intake from foods like vegetable oils far surpasses omega-3 intake. This significant imbalance means that the brain does not obtain the fuel it needs to function optimally, leading to issues like depression.
Trans fats
The FDA banned trans fats in 2015, giving food processors a few years to comply. Food labels can be misleading. These fats are found in partially hydrogenated oils used in many processed foods, like store-bought baked goods, microwave popcorn, frozen pizza, fried foods, margarine, and more. Trans fats have negative health effects on cholesterol, depressive symptoms, and inflammation.
Meat alternatives
Eating a vegetarian diet sounds healthy and better for the environment. However, there are some potential negative effects. A 2021 study published in the Journal of Affective Disorders noted that vegetarians tallied higher depression scores. While there is no definitive link, it’s possible that when vegetarians and flexitarians alike decide to replace their former go-to proteins with highly processed meat alternatives, they are adding deleterious food additives to their diets. If you forgo meat, be sure to read the labels of any meat alternatives that you eat.
High-glycemic foods
Eating a diet of foods with a high glycemic index has been linked to a greater risk of depression. A 2015 study in the American Journal of Clinical Nutrition looked at 70,000 women with no history of mental health disorders (including depression) or substance abuse, they found that those eating a high-glycemic diet, with high levels of refined carbs, had an increased risk of depression. Researchers concluded that added sugars, not total sugars or total carbohydrates, were strongly associated with the onset of depression.
Toxic fish
We know that mercury can contribute to a wide range of health complications, including neurological, immune, cardiac, reproductive, and even genetic disorders. While fish are often considered healthy choices for their rich omega-3 content, some varieties of fish contain dangerously high levels of mercury. Exposure to heavy metals has been linked to depression, anxiety, Alzheimer’s, Parkinson’s, autism, and lupus, among other health concerns. In general, larger fish contain more mercury. Choose smaller fish.
Artificial sweeteners
Sugar substitutes may offer up low- and no-calorie alternatives, but they often have health-damaging qualities. Aspartame has been linked to depression, anxiety, irritable moods, insomnia, and a range of other neurophysiological issues. Furthermore, aspartame, saccharin, and sucralose can help create high insulin levels, which are associated with a higher risk for depression.