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Scientists Suggest That Improper Diet Can Cause Depression

Scientists Suggest That Improper Diet Can Cause Depression

Depression may occur due to an improper and unhealthy diet in many people, according to latest research. In recent years, scientist conducted a variety of studies on the potential relationship between depression and improper diets. They found that nutrition has an increased effect on the human body, as well as emotional states related to depression.

Naturally Combatting the Cause of Depression

According to recent studies, diets high in fats and sugars may be a factor that causes depression in many people. These types of diets contribute to emotional and biological changes in our minds and bodies.

When we eat poorly, our bodies become deprived of essential nutrients. The human body recognizes, reacts, and regards nutrient deficiencies as a potential disease. In turn, the body releases proteins known as cytokines to try to protect the body and fight off the perceived intruder.

This natural and vital protection process is similar to how the body’s immune system works when trying to heal a physical wound that may cause inflammation. The brain receives signals when inflammation is detected.

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Chronic and extended health problems can easily turn into depression because of the negative thoughts people get when triggered by an illness. Physicians refer to this as sickness behavior, which is surprisingly similar to depression, where people are unwilling to be productive, eat well, or get out of bed.

For example, The Washington Post covered a story that included Jodi Corbett, a 47-year-old battling depression for more than twenty years. Jodi initiated an experimental diet that she believes took her off antidepressants. Jodi said she stopped eating food products containing gluten. Gluten is a protein composite found in rye, barley, wheat, and related grains. It took only one month for Jodi to rid herself of her lifelong depression and lose several pounds.

“It was like a veil lifted and I could see life more clearly. It changed everything.”

She added more about her success.

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“This was such a simple solution. I could have saved myself a lot of money and a lot of misery if someone had asked about my diet 15 years ago. My life could have been different.”

Jodi Corbett’s example is just the tip of the iceberg many researchers are exploring when it comes to food’s impact on the mind. For years, scientists focused on the mind being the essential cause of depression; however, new research has uncovered the possibility that a healthy diet can play an instrumental part in relieving depression in most people.

Diets That Make a Difference

Big Think reported the findings of a study comparing a western diet that contains more sugars and fat, to the Mediterranean diet predominantly comprised of vegetables, oils, and nuts.

“Those who lived almost exclusively on the traditional Mediterranean diet were about half as likely to develop depression over the period as those eating more unhealthy food; even when you control for things like education and economic status.”

Michael Berk is a professor of psychiatry at the Deakin University School of Medicine in Australia. He offered an explanation to The Washington Post on how diets affect our mental health.

“Traditional diets, the kinds of foods your grandmother would have recognized, have been associated with a lower risk of mental health issues. There’s lots of hype about the Mediterranean diet [fruits, vegetables, whole grains, olive oil, nuts, fish] but the traditional Norwegian diet [fish, shellfish, game, root vegetables, dairy products, whole-wheat bread] and the traditional Japanese diet [fish, tofu, rice] appear to be just as protective.”

University of California in Los Angeles, clinical psychologist George Slavich has studied depression for years. When discussing causes of depression, Dr. Slavich sees the body having more precedence over the mind.

He says, “I don’t even talk about it as a psychiatric condition anymore. It does involve psychology, but it also involves equal parts of biology and physical health.”

Today, treating depression with healthier diets is becoming more common. For instance, the U.S. Department of Defense initiated a trial program that delivers nutrient rich foods to soldiers diagnosed with post-traumatic stress disorder or PTSD, claiming eating a healthy diet has proven to be as effective as preventative mental health counseling in preventing depression.

Not everyone is completely onboard in citing the body over the mind when it comes to depression. As with most healthcare professional, Dr. Berk supports an integrative approach to treating mental illness, including added traditional treatments, exercise, as well as experimenting with diet modifications. With respect to depression, Dr. Berk offers more.

“For a mood disorder like depression, there are hundreds if not thousands of risk pathways that all contribute to the disorder. Targeting one factor doesn’t target all the factors that cause someone to develop depression. That’s why you need to develop an integrated package of care as the norm.”

Most people agree that healthy and nutritional diets should be included in an eclectic and holistic approach to treating depression.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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