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Middle Age Depression

by Loring A. Windblad

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Know Link Between Unhealthy Diet And Depression

Recent research indicates a positive link between a balanced healthy diet and depression in middle aged individuals. The occurrence of depression was studied among individuals consuming healthy foods such as vegetables, fruits and fish and individuals consuming foods such as fried food, dairy products, sugary food and processed foods. It was discovered that a diet consisting of whole food was associated with a 26% chance of depression and a diet consisting of processed foods was associated with a 58% chance of depression after five years.

Studies like these only serve to confirm the strong link between dietary habits and mental health.

Certain foods are believed to have an adverse effect on the state of mental health. Such foods are ironically perceived as mood enhancers.

Alcohol is commonly consumed as an escape from stress and depression. But in reality alcohol can result in vitamin deficiencies that can lead to depression. Caffeine is another example of foods which boost mental state temporarily but contribute to depression in the long term.

Caffeine serves to stimulate energy levels and results in an elevated emotional state. However, it also causes sleeping disruptions which lead to mental disturbances.

It also stimulates the nervous system excessively, thereby increasing anxiety. Anxiety is often closely related to depression. A carbohydrate rich diet elevates serotonin levels in the brain which lead to an emotional high. But an increased intake of carbohydrates can lead to weight gain and obesity, and this affects the mental state negatively.

Eating foods that are rich in nutrients encourage wellness of the entire body. Balanced meals consisting of protein, carbohydrates, vitamins, minerals and a moderate amount of fat are necessary for improving functioning of the body. Antioxidants such as vitamin C, E and beta carotene aid in protecting against the negative effects of free radicals. Foods containing beta carotene include carrots, broccoli, spinach, pumpkin and peaches. Vitamin C is found in foods such as oranges, grapefruit and tomato; and vitamin E is present in foods such as nuts, seeds, wheat germ and vegetable oil.

Consuming the right type of carbohydrates such as cereals, whole wheat bread and pasta helps to increase serotonin levels in the brain without causing adverse side effects. Foods rich in protein contain the amino acid tyrosine which elevates levels of dopamine and norepinephrine which boost concentration and alertness. Studies have found that a lack of omega 3 fatty acids is linked with depression. Foods rich in omega 3 fatty acids include fatty fish such as salmon, sardines and mackerel and nuts.

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