Individuals who follow the Mediterranean dietary pattern, rich in vegetables, fruits, nuts, whole grains, and fish, appear less likely to develop depression, according to a study in a recent issue of Archives of General Psychiatry.
Previous research has suggested that the monounsaturated fatty acids in olive oil, used abundantly in the Mediterranean diet, may be associated with a lower risk of depressive symptoms.
Almudena Sánchez-Villega., Ph.D., from the University of Las Palmas de Gran Canaria, Spain, and colleagues studied 10,094 healthy participants who completed an initial questionnaire between 1999 and 2005.
Participants reported their dietary intake on a food frequency questionnaire, and the researchers calculated their adherence to the Mediterranean diet based on multiple components: Moderate intake of dairy products, low intake of meat and high intake of legumes, fruit, nuts, cereals, vegetables, and fish.
After a midpoint of 4.4 years of follow-up, 480 new cases of depression were identified. Individuals who followed the Mediterranean diet most closely had a greater than 30 percent reduction in the risk of depression than whose who had the lowest Mediterranean diet scores.
Components of the diet may improve blood vessel function, fight inflammation, reduce risk for heart disease, and repair oxygen-related cell damage, all of which may decrease the chances of developing depression.
In addition to a healthy diet, acupuncture can aid in the treatment of depression by:
• Increasing cerebral serotonin, which has anti-depressant analgesic effects.
• Reducing fatigue and other symptoms of depression.
• Elevating mood.
• Stabilizing hormonal imbalance.
Acupuncture & Massage College’s Community Clinic offers acupuncture, Chinese herbal medicine and massage for the treatment of a wide range of conditions as well as for overall wellness. To schedule an appointment at the Clinic call (305) 595-9500. For information about AMC’s Oriental Medicine and Massage Therapy programs ask for Joe Calareso, Admissions Director.
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I can attest to that. As someone who has family on both the mediterranean side and the european side the stark difference in their health, not just physical, but their outlook as well becomes abundantly clear as they grow older.
My mother has suffered from depression and side effects of the drugs she has been on for over 60 years. I wish she would of tried something like this, but she just does not believe that anything will help her.
While I love her very much and always will I often think my Dad who has never did anything but support her (well maybe enable her) will automatically become a saint when he passes.
It is sad
What caught my attention in reading the article was the fact that the key in Mediterranean Diet is LOW on almost everything. I could just imagine the hardship in putting up a research of this kind. I admire the research team for accomplishing the study. Thank you very much for the information that you shared.
I wonder also if the higher amount of vitamin D (especially from fish oils) also contribute to lower rates of depression in this instance.
I agree with the above as a family member who had suffered with depression on and off for years adopted this diet and after three month – no more depression! That was some five years ago now and I’m glad to report that they still feel the benefits.
So happy to read such a insightful post that does not resort to cheap rhetoric to get the topic fulfilled. Thanks for an enjoyable read.
As someone who has family on both the mediterranean side and the european side the stark difference in their health, not just physical, but their outlook as well becomes abundantly clear as they grow older.I can attest to that.
Some four years after the first survey, the researchers recorded among the study participants, 480 new cases of depression. 156 men and 324 women were affected. These were those who adhered to the guidelines of the Mediterranean diet, to suffer a 30 percent lower risk of depression than those who had not aligned their diet accordingly.
Thanks so much for this informative article. I totally agree that the types of food that we eat are important for mood and emotions. Not only do they give us all the nutrients that we need to make our brain function properly, but by eating a mediterranean diet we avoid all of the ‘bad’ foods too that can contribute to depression.
How effective is this acupuncture? Do you support the use of Chinese modern acupuncture which is not in an electronic form or do you prefer the traditional acupuncture?
my healthy diet routine include lots of dietary fibers, vegetables and fruits, i always cut down on beef and pork.~;