What Anti-Inflammatory Foods Can Do for Your Mood
I frequently discuss with patients how to boost their mental health through the pillars of exercise and sleep, but I've become increasingly convinced that there is a third pillar: food—specifically, an anti-inflammatory diet.
We all know that food is a huge determinant of our physical health, but its direct connection to our mental health has been less well-defined—until recently. Now a growing volume of research points to the specific mental health benefits of the anti-inflammatory diet, the best example of which is the Mediterranean diet. This includes foods like whole grains, vegetables, and fish. The worst example is, unfortunately, the Western diet, which often features such foods as cheeseburgers, sugary drinks, and processed junk foods.
What does the research tell us about anti-inflammatory food and mood?
There are multiple studies that link the pro-inflammatory diet not only to an increased risk of depression but also to other diagnoses like bipolar disorder, schizophrenia, and dementia.
Conversely, other researchers have found correlations between the Mediterranean diet and decreased risk and rates of depression.
The bonus: In addition to being good for mental health, a Mediterranean diet can help prevent chronic medical conditions like hypertension, cardiovascular disease, and diabetes.
How does this help us decide what's for dinner tonight?
As a recap: The Mediterranean diet embodies an anti-inflammatory food "gold standard" that researchers have linked to so many health benefits. This diet is not actually a specific set of rules but instead an overall eating lifestyle. Here then are some key anti-inflammatory food "Do's and Don'ts," based on the Mediterranean dietary approach:
Do's:
· fruit, nuts, and seeds
· legumes and beans
· leafy green and yellow vegetables
· whole grains
· generous amounts of olive oil
· avocados
· fish, plant-based proteins, eggs, skinless chicken breast
· anti-inflammatory spices (e.g., garlic, turmeric, ginger, cinnamon)
· green tea
· water as your main daily beverage
Don'ts:
· junk or fast foods
· red meat and butter (use minimally)
· refined carbohydrates (white bread, sugary desserts)
· added sugars such as those in soft drinks, sweetened juices
· processed meats (e.g., deli meats, hot dogs, bacon)
Conclusion
- Our standard Western diets are highly inflammatory.
- Low or anti-inflammatory foods are linked to a lower risk of depression.
- The Mediterranean diet is an excellent source of anti-inflammatory foods.
What changes would you make to your diet to be healthier?
#Nutrition #Mood #Health
