Dr. Elena Levantsova, a Russian nutrition expert, announced that the right food choices can help eliminate depression, as a person's mental state is linked to gut health. The expert notes that according to the World Health Organization, over 260 million people worldwide suffer from depression, while 30-40% of them do not feel the effects of medication. Therefore, scientists are actively searching for unclear reasons for this condition and new treatment methods. It has become known that mental disorders can arise due to problems in gut bacteria.
She states, "There is a connection between the brain and the gut at the level of the nervous system. In addition to having its own enteric nervous system, the digestive system interacts with the central nervous system via the vagus nerve. If we metaphorically imagine this as a long journey from the central nervous system through various organs of the chest, lungs, and heart down to the gut, it is like a 'cable car' that conveys information in both directions. If the gut is worn out, it means the nervous system is tired as well."
The expert points out that the gut microbiome is "responsible" for producing the hormone that affects mood. She states, "90% of serotonin is produced thanks to the gut. This hormone is one of the happiness hormones. When certain disorders occur in the gut microbiome, it disrupts serotonin production, which results in insufficient signals being sent to the brain, leading to depression."
According to the doctor, another cause of mental disorders is a deficiency of vitamins necessary for the normal functioning of the nervous system. She notes, "The gut microbiome is actually a factory producing what the body needs for the normal functioning of all systems, but its work may be disrupted due to a deficiency of vitamin B (B9, B12), which are essential for mental health. Therefore, doctors often prescribe additional doses of these vitamins. On the other hand, a deficiency of vitamin D, magnesium, zinc, selenium, and an imbalance of iron in the body can disrupt the functioning of the microbiome."
The expert recommends consuming at least 400 grams of fruits and vegetables daily. She adds, "A large study conducted several years ago, involving 300,000 people suffering from depression, showed that the Mediterranean diet increases the effectiveness of medications by 40-45%. Researchers concluded that every 100 grams of vegetables and fruits consumed daily reduces the risk of depression by 5%. Additionally, work is currently underway to develop what is known as 'psychobiotics,' which are different strains of bacteria with antidepressant and anxiolytic effects that may eventually serve as an alternative to drug therapy."
