New Delhi: Anti-inflammatory diets have sparked a lot of interest because of their capacity to alleviate depression symptoms. Chronic inflammation in the body can contribute to the onset and persistence of depression. Inflammation, characterised by elevated levels of pro-inflammatory cytokines (e.g., interleukin-6, tumour necrosis factor-alpha), has been associated with depression. Dysbiosis, or an imbalance in gut bacteria, can result in systemic inflammation, which can affect mood and mental health. Dr Narendra Shetty, chief wellness officer at Kshemavana Yoga and Naturopathy Centre, explained how an anti-inflammatory diet can go a long way in treating depression symptoms.
Best anti-inflammatory foods to fight depression
Fruits, vegetables, whole grains, nuts, and seeds are all good sources of anti-inflammatory nutrients. Antioxidants and phytonutrients are abundant, helping to counteract oxidative stress and inflammation. Omega-3 fatty acids, which may be found in flaxseeds and walnuts, assist manage inflammation and promote brain function. Turmeric (curcumin), ginger, cinnamon, and garlic are anti-inflammatory substances.
Curcumin, in particular, has shown promise in terms of alleviating depression. Fermented foods, such as yogurt, kimchi, and sauerkraut, and fibre-rich diets help to maintain healthy gut flora. Including these foods in your diet can be a natural and beneficial way to manage inflammation and depression. Combining these eating habits with regular physical activity, proper sleep, and stress management can also improve mental health. Limit pro-inflammatory foods by avoiding processed foods, trans fats, refined sweets, and excessive alcohol. These can worsen inflammation and lower mood.
Best tips to reduce depression risk
According to experts, the following tips work best to reduce depression risk (apart from a balanced, nutritious diet):
- Getting 7-8 hours of uninterrupted sleep
- Regular workouts
- Limiting intake of alcohol and drugs
- Meditation
- Staying in touch with family and friends
- Self-care activities like gardening
- Limit screen time
- Limit social media exposure
- Do yoga
- Go for a morning walk
Fruits, vegetables, whole grains, nuts, and seeds are all good sources of anti-inflammatory nutrients. Antioxidants and phytonutrients are abundant, helping to counteract oxidative stress and inflammation. Omega-3 fatty acids, which may be found in flaxseeds and walnuts, assist manage inflammation and promote brain function. Health Conditions Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
