- [Narrator] Hey, Psych2Goers.
Welcome back to another video.
Did you know if you have depression,
you can help your symptoms
by avoiding certain foods?
There are various ways
to treat depressive symptoms.
The most traditional route
involves talk therapy
and sometimes medication,
but there are other ways
to help battle depression.
Self-care and changing your eating habits
can be helpful too.
Your gut health has a far greater impact
on your mental health
than you may realize.
Research from clinical psychopharmacology
and neuroscience shows that
the microbiota living in your gut
communicates with neurotransmitters in your brain
and vice versa,
via the vagus nerve.
So it makes sense
that what we put into our gut
can impact our mental health.
Here are five foods
you should avoid
to help your mental health.
Number one, fast foods.
a 2017 paper on immunology
by Andrew Miller and Charles Raison
demonstrated a link
between inflammation and depression.
It found the release of inflammatory cytokines
impinges upon the behavior
of neuro-transmitters and neural circuits,
which results in poor behavioral functioning.
Inflammation happens when something
triggers an immune response.
While external factors
can cause inflammation in your body,
food, particularly fast foods,
can exacerbate it.
Fast foods typically contain
high amounts of refined
and artificial ingredients,
which make you more susceptible
to depressive episodes.
A 2011 paper published
in Cambridge University Press
found that those who consumed
processed commercial baked goods
were at a higher risk for depression.
A similar study was published
in 2016 by SpringerLink
regarding fried foods.
Giving up these types of foods
may seem a bit strict.
But if you must eat processed foods,
do so with moderation and sensibility.
The best solution is to find healthier substitutes.
Number two, alcohol.
Alcohol is another thing you should avoid
if you have depression.
It is a depressant
as it slows down your central nervous system.
Because it is a small molecule,
alcohol can easily cross the brain barrier
and neurologically affect it.
It usually contracts your brain
and destroys your brain cells
while it depresses your central nervous system.
Additionally, it interferes between your brain receptors,
which causes a disconnect
between your thoughts and physical actions.
Long-term consumption of alcohol can cause
neuro-cognitive deficiencies and neurodegeneration.
It's common to grab a glass of wine
or champagne during celebrations,
but always drink in moderation.
Many people resort to alcohol
as a coping mechanism.
If this is the case for you,
please reach out to a therapist
to help you find a better and healthier way
to cope with emotional distress.
Number three, salt.
Salt is vital when preparing food.
It helps highlight the flavor of the ingredients
and makes the meal taste better.
Also, some salt provide minerals to our bodies.
However, in some cases,
salt, table salt especially,
can be harmful to our health
as it is a refined salt
that lacks minerals.
This is the kind of salt
that usually leads
to high blood pressure and heart disease.
Not surprisingly, salt can also
cause other complications.
Studies have shown that salt
increases inflammation,
harms gut microbiomes,
and affects blood flow to the brain.
The use of salt can also cause
or worsen depression,
and impair cognitive function.
So instead of dousing your food in salt,
add a sprinkle.
You can also try substituting your table salt
for Himalayan or Celtic salt,
which has more minerals than the alternative.
Number four, refined grains.
Another food you should avoid
if you have depression is refined grains.
Unfortunately, most of our favorite foods
like pizza, pasta, and cake
are culprits of worsening mental health.
Most commercial foods
are made using refined grains,
which have none to very little nutritional value.
What you're mainly eating
is the starchy part of the grain, the endosperm.
When you eat refined grains over whole ones,
you miss out on the nutrients
stored in the germ and the bran.
These two contain vitamins,
healthy fats, minerals, fibers, and phytochemicals.
Necessary things that your body and brain
need to function well.
The endosperm primarily contains
starchy carbohydrates, some proteins,
and some vitamins and minerals.
While most manufacturers inject the endosperm
with the minerals and vitamins
they initially removed,
it's best to eat whole grains.
A 2020 study in PubMed.gov
by Deborah Gibson-Smith and others
found that those who ate whole grains
were at lower risk
for depression and anxiety disorders.
So instead of reaching
for a refined product
like white bread or white rice,
try whole wheat, wild rice, or quinoa.
You never know,
they might become staples in your meals.
And number five, artificial sweeteners and refined sugars.
The last food group you should try to avoid
if you have depression
is artificial sweeteners and refined sugars.
These usually come in the form
of high fructose corn syrup
or other substitutes
like aspartame, saccharin, and acesulfame.
While some of these sweeteners
may not impact the calories we consume,
they certainly have an impact on our health.
Over consumption of exceedingly sweet foods
made with artificial sweeteners
can make you shun fruits and vegetables,
and pursue processed foods
with a similar flavor profile
because sweeteners are highly addictive.
A study done on lab mice
proved that these sweeteners
were more addictive than cocaine.
Additionally, over consumption
of these sweeteners
may increase your risk for obesity,
heart disease and Type II diabetes.
However, the most detrimental repercussion
of consuming artificial sweeteners
is how they affect your brain.
Not only do additive sweeteners produce inflammation,
but they can affect brain development.
Most of the research
surrounding the effects of artificial sweeteners
on the brain is vague.
However, a 1987 paper from
the US National Library of Medicine
and Nation Institutes of Health
posited the possible link
between a sweetener like aspartame and seizures.
It found that increased consumption
increases brain phenylalanine,
a certain kind of amino acid
that could trigger seizures.
It did not assert that sweeteners
were the direct cause of seizures,
but did state that consumption of aspartame
can cause seizures among susceptible people.
Additionally, a more recent paper
by Arbind Choudhary and others
in PubMed.gov explored
the neurobehavioral effects of aspartame
and its metabolites.
They measured neurophysiological symptoms
caused by aspartame
and warned about adverse neurobehavioral effects.
Overall, try not to consume artificial sweeteners.
If you have a sweet tooth,
opt for foods that contain sugar
in their natural form, like fruit.
Your mental health
begins with your gut health.
So treat yourself kindly
and make sure you provide
your brain and body
the nutrients it needs.
Have you noticed how you feel
if you change what you eat?
Let us know in the comments below.
Please like this video
and share it with someone
you think might benefit.
As always, the references and studies
used are listed in the description below.
Until next time, take care.