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