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Eating kimchi, kefir and beans could be more effective for treating depression And more about managing anxiety than consuming antidepressants.
As stated by the well-known nutrition researcher Professor Tim Spector, who is also the creator of the widely-used ZOE diet application.
The wellness authority offering a customized diet plan for £300 boldly declared during an appearance on the popular show. Good Company Podcast – Presented by a Radio DJ Jamie Laing —and suggested that individuals dealing with mental health issues should consider dietary modifications as a first step before exploring other treatments such as medication.
“The first step and the most secure approach is to start by revamping your diet with the aim of keeping your gut microbiota content,” he stated. adding that eating the diet recommended by his ZOE app can improve mood and energy levels.
Not consuming a diet abundant in 'gut-healthy' foods might also render antidepressants less effective, he mentioned.
If you're dealing with severe depression and start taking antidepressants, one-third of these medications might not be effective due to having the incorrect microorganisms in your gut.
'They are breaking down the anti-depressant chemicals so they are inactivating them.'
Prof Spector theorised that the gut is the 'second brain', meaning everything we eat has a direct effect on our emotional health.
'It has the second biggest set of nerve cells,' he told the podcast.
'Our microbes are always talking to nerve cells. This is why we get gut feelings or butterflies in our stomachs.'
He highlighted studies that have shown improving diets of depressed people can relieve their symptoms to the same extent as antidepressants.
"It’s astounding, but when you consider what microbes accomplish, they function essentially as chemical plants producing myriad compounds, some of which influence the brain," he said.
Roughly 8 out of every 100 individuals in the UK suffer from depression and anxiety, as stated by the mental health organization Mind.
One out of every three individuals dealing with a prevalent mental health issue will receive some form of treatment including medications and counseling sessions.
However, diet is typically not talked about as a treatment for anxiety and depression, according to Professor Spector.
Many of our mental health problems, which are currently widespread, stem from having an unusual number of gut microorganisms generating incorrect substances. As a result, our brains misunderstand these signals and assume we are sicker than we actually are.
'Sadly, when you visit your general practitioner, they won't suggest changing your diet; thus, you have to take that step on your own,' he mentioned additionally.
It's especially challenging because when you're in a depressed or anxious state, your brain tends to lose interest in food, viewing it merely as sustenance.
It is crucial for friends and family to assist someone in that condition to improve their diet.
The National Health Service advises individuals to consult with their physician prior to discontinuing any medications.
Going 'cold turkey' from antidepressants can trigger debilitating withdrawal symptoms including stomach problems, anxiety, restlessness and trouble sleeping.
Although Professor Spector credited his ZOE diet plan for its mood boosting potential, he stressed there are other ways of eating a healthy, mood boosting diet.
ZOE is a nutritional application that offers personalized recommendations for eating habits to users. These suggestions are derived from assessments of their gut health, levels of blood lipids, and continuous tracking of blood glucose over two weeks.
Health conscious Brits spend £299.99 on the tests followed by a one-year membership costing £299.88.
It encourages people to eat a variety of fruit, vegetables, grains, nuts and fermented foods like kimchi and yoghurt to help boost diversity in the microbiome — the healthy bugs that live in the gut.
"If you're not able to get ZOE right now, try experimenting with various breakfast options and observe how you feel about three hours afterward," Professor Spector suggested.
'Still, if you feel sluggish or invigorated, simply tune into what your body is telling you.'
'For just 40 pence, you can purchase a can of beans which provides protein, fiber, and essential nutrients, all of which can be prepared and consumed within a matter of minutes,' he mentioned additionally.
Several previous research efforts have demonstrated that maintaining a nutritious diet can enhance one's frame of mind.
One 2019 study analyzed data from nearly 46,000 individuals and discovered that weight-loss, nutrient-boosting, and fat-reduction diets can help alleviate depressive symptoms.
Eating highly processed items like vegan meats might also increase your chances of experiencing bad moods.
Researchers compared signs of mental well-being among people following vegetarian diets who consume plant-based meat substitutes like vegan sausages, versus those who opt for homemade dishes made primarily from fresh vegetables.
The findings, reported in the scientific periodical Food Frontiers, indicated that individuals consuming meat alternatives showed a 42 percent higher likelihood of experiencing depression when contrasted with those who did not eat such products.
The NHS urges those who experience depression for most of the day, every day for more that two weeks to speak to a GP.
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