Fighting depression with a one-two punch – food and activity

For many people antidepressant medications often have very limited benefit [1].  However, two of the most powerful antidepressants available surprisingly don’t even need a prescription! 

1. The Mediterranean diet has been shown to be effective for moderate to severe depression.  In a recent randomized controlled trial, patients randomized to a Mediterranean diet (with red meat 3 to 4 times a week and red wine with meals) had a significantly greater remission of their depression than the control group [2] who received no dietary instruction.
2. Exercise also has excellent antidepressant benefits, especially when outdoors in fresh air and natural light.

Yet more evidence that the food and lifestyle choices we make each day are critically important for the health of our minds and our bodies!  

My recommendation:

Eat a whole-food Mediterranean-style diet with plenty of vegetables, high-quality protein (including red meat), and good fat, but avoid refined carbs.  Also, make room every day for some kind of outdoor exercise: a brisk walk, vigorous gardening, a flight or two of stairs – whatever you can manage.  

Miles Hassell MD

 

[1] Jakobsen, J.C. et al. BMC Psych 2017;17:58 doi:10.1186

[2] Jacka, F.N. et al. BMC Medicine 2017;15:23