Impact of Mediterranean Diet upon Depression

[mindglobe]

Unfortunately, the science has not discovered a general diet which could help you to recover just by practicing it, but many researches have shown that following diets (the most important is the Mediterranean diet) and contemporarily being under CBT (cognitive behavioural therapy), depression can be finally defeated or at least well managed, leading you to return to your normal enjoying of your interests and your passions.

Studies have shown that the level of depressive behaviour in the Mediterranean are far below those in America or Asia or northern Europe.
Why? You already knew it: because of their diet.

How Is Mediterranean Diet Constituted?
*Canned
*Seafood & Meat
*Vegetables
*Pasta & Grains & Starches
*Dried
*Dairy & Cheese
*Fresh Fruits
*Nuts & Oils

Vegetables, fresh fruits and plenty of greens are good for mental health, while fish and nuts are rich of omega-3 fatty acids, helpful to improve the BDNF protein levels.

You can have a deeper and more specific look, if you are interested, at the list of the foods of the Mediterranean Diet at this source (http://mind-globe.com/diet-depression/).

[Ponder]

Just to keep things balanced on the plate:
http://www.telegraph.co.uk/expat/4807046/The-Mediterranean-diet-is-a-myth.html

For me - the concept of naming a style of eating will always remain a myth. Way too many variables - especially for the multitudes who now commonly suffer with "modern" food related predispositions.

There are many positive life style elements unrelated to food that give other countries a boost compared to the west when it comes to depression. What matters most is eating the foods you know that are right for you and making healthier choices in all facets of life. The only study that counts is the one you do for yourself.

"Now be a good boy Don and eat everything on your plate!"

[Dahila]

Get rid of excessive sugar and salt intake and eat only what you body needs. The problem is most people are addicted to sugar or salt, and to cut it you need to stop eating junk food. It is a lot of work but it pays later to make your own food, to cook. I am talking from scratch. Opening the can does not count. All diet systems is BS. It is trendy today to be on diet, the same as getting tatoo................

[Nowuccas]

I agree that it is generally an excellent diet, but that it's best to preferably avoid, or at least minimise pasta and refined grain products and other simple carbohydrates, and get complex carbs from legumes (peas, beans, lentils and chickpeas) and nuts (almonds and walnuts, but not American unless stated not irradiated). Olive oil loses health benefits if fried at high temperature; it's best used cold, or warm, and use coconut oil for frying because it's heat stable. In Italy only a modest amount of pasta is consumed at mealtimes, balanced by legumes, vegetables and protein.

A major factor that appears to have been overlooked is that the Mediterranean countries receive much more UV light than Northern Europe, or North America, and is generally considerably warmer, so people wear less clothing, and get more UVB to generate vitamin D. Those living further North may only be able to generate vitamin D from sun exposure for a few months yearly, no matter how much exposure they get, as it doesn't rise above the necessary threshold.

Check out http://www.vitamindwiki.com/tiki-index.php?page_id=1586 such as:

Many reasons why vitamin D deficiency has become epidemic
Live far from equator even more of a problem if the region is also cloudy (Washington State, Scotland)
10X more Seasonal Affective Disorder (vitamin D deficiency related depressive disorder) in Seattle than Miami

and http://www.vitamindwiki.com/Search+Results?hl=en&oe=UTF-8&ie=UTF-8&btnG=Google+Search&q=sweden&domains=vitamindwiki.com&sitesearch=vitamindwiki.com

Avoidance of sun exposure is a risk factor for all cause mortality ...www.vitamindwiki.comwww.vitamindwiki.com/tiki-download_wiki_attachment.php?attId... etc.

There is a thread here: "Vitamin D3 Cured my Anxiety, Depression, and Panic Disorder", at http://anxietyforum.net/forum/showthread.php?12695-Vitamin-D3-Cured-my-Anxiety-Depression-and-Panic-Disorder&highlight=vitamin

Also, depression has at least 7 known causes, such as reactions to some medications, and diet and CBT won't always help.

For those interested, my previous post about vitamin D may be viewed at http://anxietyforum.net/forum/showthread.php?33197-Do-I-have-anxiety-disorder-or-something-worse&p=220006#post220006 and depression at
http://anxietyforum.net/forum/showthread.php?32707-has-this-happend-to-you&p=216510#post216510

[Ponder]

You truly are gifted with relaying information Nowuccas. I like that about you. ;)