A new study indicates that following a healthy diet may help adults suffering from depression improve their mental condition. In a randomized trial in Australia, symptoms of depression decreased among men and women aged 17 to 35 after three weeks of switching to a healthy diet. Researchers reported in the journal *PLOS ONE* that those who continued to consume healthy foods for three months continued to feel better. Heather Francis, who led the research team from Macquarie University Sydney, stated, "This method is more cost-effective compared to other therapeutic approaches, and it is a method that individuals can control themselves." She added, "This raises the possibility that dietary changes may serve as a treatment to alleviate symptoms of depression."
Francis and her colleagues' study involved 76 participants who scored high on two measures of depression and anxiety, indicating moderate to severe depressive symptoms, and reported high scores on a survey regarding the consumption of high-fat and sugary foods. The participants were divided into two groups for three weeks; the first group changed their diets, while the second group continued with their usual food. The first group received guidance from a registered dietitian in a 13-minute video, which they could watch multiple times if needed.
Among the guidelines were to increase vegetable intake to five servings daily, fruit to two or three servings daily, whole grains to three servings daily, lean protein to three servings daily, unsweetened dairy to three servings daily, and fish to three servings weekly. The program also recommended daily consumption of three tablespoons of nuts and seeds, two tablespoons of olive oil, and one teaspoon each of turmeric and cinnamon. Participants were advised to reduce carbohydrates, sugars, fatty or processed meats, and soft drinks.
After three weeks, the average depression scores returned to normal in the group that altered their diet, while remaining high or severe in the usual diet group. Francis stated, "Depression is a disorder of the whole body, not just a brain disorder... Depression is linked to chronic inflammatory response, but what is the source of this inflammation? Previous research has shown that a poor diet increases inflammation in the body's systems and is a contributing factor to the onset of depression."
