Studies have found that eating too much pasta can lead to depression. This result comes from a 2014 study by Harvard University School of Public Health: People who eat too many carbohydrates (such as toast) are more likely to suffer from depression.

Researchers from the Harvard School of Public Health examined the relationship between carbohydrate consumption and depression through 12 years of follow-up. Based on the examination of the daily diet of more than 43,000 women without depression, the data show that: those who eat sharp meat and special cereals (i.e. refined grains, such as bread, noodles, hollow noodles and potato chips) Women are at increased risk of being diagnosed with or receiving treatment for depression29-41. Carbohydrates also adversely affected inflammation levels in their bodies. So what is the reason?

So, what are the studies in the field of diet for anxiety and depression?

Brain-gut axis

An article in Gastroenterology (impact factor query 18.187) found that Bifidobacterium longum NCC3001 can improve depression and depression in patients with irritable bowel syndrome. state of anxiety. A detailed report published in 2017 (AnnGenPsych. 2017;16:14) found that probiotic powder has a positive effect on anxiety. This result is also consistent with the effect of probiotic powder on anxiety (BMCMedicine. 2017;15 :twenty three).

Fermented foods

In 2013, researchers from the University of California, Los Angeles and the Netherlands studied the harm of fermented dairy products (such as yogurt) to brain nerve control circuits and found that , fermented dairy products may also be able to change some of the control circuits that people deal with related to body sensation and mood. This could be big news for patients with depression and anxiety (Gastroenterology. 2013;144:1394). A 2015 cross-sectional study (Psychiatry Res. 2015;228:203) also found that the more fermented foods consumed, the less social anxiety was experienced by individuals with higher levels of neuropathy.

ω-3 Oleic Acid

A 2011 study of college students found that participants who consumed long-chain omega-3 oleic acid had reduced levels of anxiety and depression. In 2016, an international team of researchers reported in the journal Nature Communications that for these young people who are at higher risk of developing schizophrenia, supplementing omega-3 polyunsaturated fats (omega-3 PUFAs) It can effectively reduce their risk of disease in the long term (NatCommun. 2015; 6: 7934). Therefore, psychiatrists can encourage patients with anxiety and depression to eat more foods containing omega-3 fatty acids, such as fish and shellfish, as well as dried fruits.

Gluten and Sugar

Gluten is a group of proteins found in wheat, wheat seeds and other wheat crops. Gluten-related imbalances refer to the symptoms caused by the ingestion of gluten. Various immunity-related diseases. Of these, celiac disease is the better understood. In addition, gluten can cause neuronal cell disease in allergic people, leading to central nervous system diseases such as depression, schizophrenia or Alzheimer's disease.

Overall, depression and anxiety are undoubtedly affected by food. The relationship between food and depression seems to be the same for anxiety and depression. For this reason, there are many interventions that can be used to treat depression, as well as anxiety disorders. In summary, increasing the nutrient density of patients' diets, paying attention to green leafy vegetables, colorful vegetables, and more seafood, as well as avoiding overproduced foods, high-sugar and high-calorie foods, can all have negative effects on anxiety and depression. It has a proactive effect.