As a psychiatrist, my patients often ask me if there are dietary
changes they can make to improve their depression. Many cannot tolerate
antidepressants, don’t benefit from them, or are reluctant to try
medications or seek counseling due to stigma. As a result, they miss an
average of 19 work days per year, costing employers up to $44 billion
dollars a year in lost productivity. Depression can aggravate other
chronic illnesses as well, like diabetes and heart disease. We know
that
plant-based diets prevent and even treat these chronic illnesses, but
can they also improve mood? Our recent study published in the
March/April issue of the American Journal of Health Promotion
demonstrates how a plant-based nutrition program improves not only
depression, but anxiety, fatigue, productivity, and other markers of
well-being.
This 18-week study analyzes the health benefits of adopting a
plant-based vegan diet in a corporate setting. Study participants, GEICO
employees who were either overweight or struggling with type 2
diabetes, adopted a low-fat vegan diet, favoring high-fiber,
low-glycemic foods. They learned about preventive nutrition and new
cooking tips through weekly “lunch and learn” sessions led by a
clinician or cooking instructor. They also formed bonds, sharing helpful
health tips along the way and connecting with the group on a daily
basis through an online forum. Study participants alleviated symptoms of
anxiety, depression, and fatigue, and improved their productivity both
at work and outside of work, according to the 36-Item Short Form Health
Survey (SF-36) and the Work Productivity and Activity Impairment
Questionnaire (WPAI):
They also lost an average of 10 pounds, lowered LDL cholesterol
levels by 13 points, and improved blood sugar control, if they had type 2
diabetes. When people improve their physical health they become more
physically and socially active and their overall quality of life
improves.
How does a plant-based diet improve depression? Depression is related
to inflammation in the body and low levels of serotonin. Plant-based
foods naturally lower inflammation in the body because they are
naturally low in fat and high in antioxidants. High vegetable intake
increases the amount of B vitamins in the diet, which have been found to
affect mood.
So what are you waiting for? Jump right in with a low-fat,
plant-based diet! It’s the best prescription to boost your mood, energy,
and productivity, while reducing your risk for chronic illnesses. I
know I’ll be prescribing a plant-based diet to all of my patients for
their emotional and physical well-being.
To learn more about the study, visit the American Journal of Health Promotion.
Fonte: www.pcrm.org
