Network Magazine spring 2014 | Page 41

Too much cortisol will decrease the lifespan of your brain cells. Higher stress has been related to a smaller brain, and this in turn is related to an increased risk of depression. therefore, is most likely not a result of a lack of anti-depressants in the diet – it is much more closely related to the level of inflammation in the body, and to general health habits. Exercise has been shown to have an equivalent effect to anti-depressants, and seems to dramatically improve outcomes for people who are ‘resistant’ to the effects of anti-depressants. When we look at how food relates to depression we see a similar picture to that painted by metabolic syndrome. Depressive symptoms are dramatically increased in people who eat less nutritious food and eat more non-nutritive food. So, what are these nutritious foods that put the body in a less stressed state, and with fewer depressive symptoms? Let’s do it like they do in the Mediterranean The strongest evidence for lower depression risk is found in relation to the Mediterranean pattern of eating. This involves a bucket load of vegetables (>400g/d), fruit (>3 pieces/d), legumes (450g/wk), fish (350g/wk), low fat dairy choices, nuts (1 handful/d), and olive oil (>4 tbsp/d). Use the checklist on this page to check whether you or your clients are eating in a healthy Mediterranean way. The aim is to achieve a score over 9, with each tick giving a score of 1. Plant foods and the cortisol effect Looking at the components of this diet in more detail, the major contributor of benefits is most likely to be plant foods – encompassing vegetables, fruits, legumes, nuts, seeds, and healthy wholegrains including ancient grains like quinoa, faro, spelt and many others – and in as much variety and volume as you like. These foods provide the micronutrients, the enzymes for detoxification, the anti-inflammatory compounds and the protection that your body needs to decrease inflammation in the body and the brain. When your body is less stressed there is a healthier fluctuation of cortisol (i.e. lower levels) in your body. Too much cortisol will decrease the lifespan of your brain cells. Higher stress has been related to a smaller brain, and this in turn is related to an increased risk of depression. By consuming a good variety and volume of plant foods you can help promote an environment that has a healthy level of cortisol. This will enhance your memory, focus and attention, and improve the survival of your brain cells. Fats, fish and oil Plant foods aren’t the only brain saviours though. It’s important to be aware that the brain is made mostly of fat tissue. The type Medit errane an Ea ti ng checklist (1 tablespoon = 13.5g) 4 or more tablespoons that used in sauces, of olive oil/d (including ay from home, etc) salads, meals eaten aw vegetables/d 2 or more servings of it/d 2 or more pieces of fru or sausages/d 1 serving of red meat /d 1 serving of animal fat of sugar1 cup (1 cup = 100 mL) d es/ sweetened beverag red wine/wk 7 or more servings of es/d 60g or more of legum (350g/wk) 50g or more fish/day ial pastries/wk Fewer than 2 commerc A serve of nuts/d of a dish with 2 or more servings/wk atoes, garlic, a traditional sauce of tom olive oil in onion and leeks sauteed of fat has a big influence on how the brain cells are made. One of these fats is omega-3. These are found in deep sea fish, salmon, trout, tailor, mackerel, mullet and tuna (only the fresh stuff). Studies have shown that dosing fish oil, through capsules, can alleviate depression to an extent. It works through reducing inflammation in the brain and enabling new brain cells to be made – an important part of resilience. If you aren’t getting enough fish in your diet, algae omega oil, krill, calamari and good old fish oil capsules can help. Figure 1. Depression and resilience health continuum NETWORK SPRING 2014 | 41