Can nutrition improve mental health?
Whilst nutrition and diet isn't considered a 'treatment' for mental health disorders clinically, recent research has established that diet quality and nutritional status are evidently important factors in mental health and can bring significant positive effects on depression (WITHOUT side effects, large financial contributions or long waiting lists for the GP).
The Smiles Trial in 2017 was the first randomised control trial of it's kind (large study) which monitored 67 participants over 12-weeks.
The participants for the study were adults who were depressed and had a 'clinically defined' poor diet (a diet low in fibre, fruit, vegetables and protein - made up predominantly of sweets, salty snacks and processed meats).
What participants were encouraged to eat for12 weeks:
Whole grains (5–8 portions per day)
Vegetables (6 per day)
Fruit (3 per day)
Legumes/beans (3–4 per week)
Naturally leaner and unsweetened dairy foods (2–3 per day)
Raw and unsalted nuts (1 portion per day)
Fish (at least 2 per week)
Lean red meats (3–4 per week)
Chicken (2–3 per week)
Eggs (up to 6 per week)
Olive oil (3 tablespoons per day)
This is a similar representation of a Mediterranean diet pattern.
Participants also received seven one hour sessions with a registered nutritionist where they were provided personalised nutritional advice, meal example plans and motivational coaching.
What participants were advised to reduce, but not totally exclude:
Sweets/candy
Refined cereals
Fried food and fast-food
Processed meats
Sugary drinks
x3 of the above foods/beverages could be included per week. No more than x2 glasses of wine daily - and if they did, to choose red wine and consume with a meal.
So what happened?
After the 12 week intervention, the dietary intervention group were four times more likely to be in remission than the control group (who were receiving social support only).
The anxiety severity had reduced
Researchers pointed towards other potential positive outcomes with this intervention for other problems that are typically associated with depression, i.e. cardiovascular disease & type 2 diabetes.
Also, another analysis, the NNT, was recorded (side note: If a drug/method worked for everyone then the NNT would be 1) - The Smiles intervention had a score of 4!
This is really encouraging and shows there are changes we can make to our nutrition, adjunct to treatment, if needed to potentially improve our mental wellbeing. Please always discuss your treatment options and/or alternative lifestyle/nutrition strategies with your Dr so they can provide an optimally safe care-plan for you.
L x
Study in discussion: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y#change-history