Can you overcome depression (and anxiety) by changing bad eating habits? New research suggests that eating healthy could improve symptoms of depression!
Jacka, F. N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., … & Brazionis, L. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’trial). BMC medicine, 15(1), 23.
What should you eat more often?
(5–8 servings per day);
vegetables (6 per day)
fruit (3 per day)
legumes (3–4 per week)
low-fat and unsweetened
dairy foods (2–3 per day)
raw and unsalted nuts (1 per day)
fish (at least 2 per week)
lean red meats (3–4 per week)
chicken (2–3 per week)
eggs (up to 6 per week)
olive oil (3 tablespoons per day)
What you should avoid:
sugary drinks (no more than 3per week)
Red or white wine consumption beyond 2 standard drinks per day and all other alcohol (e.g. spirits, beer)
Author: Eskil Burck (degreed psychologist)