Ep 48- 5 ways to improve your depressive symptoms with food and lifestyle

Major depressive disorder affects 1 in 5 people in their lifetime worldwide. Many people don't know that your mood and mood disorders are inflammatory conditions and can be linked to your gut! Can we prevent chronic inflammation and thus, inflammatory conditions? What can we all do to help prevent or manage depressive symptoms when it comes to our food and lifestyle? What does sugar have to do with depression?

The conversation around food quality is important when it comes to any health condition but food quantity and timing also play key roles. Let's dive in to some tips on how to make improvements to your nutrition to help with your depressive symptoms.

In this episode we talk about:

- Why finding the "root cause" of depression is a challenge.

- What's the link between digestion and mood?

- What is psychoneuroimmunology and how is that related to depression?

- 5 key areas to focus on to help improve your depressive symptoms.

Mentioned in this episode:

 - Schedule a free 20 minute consultation HERE!

- The 14-day Sugar Experiment- click HERE to join!

More fun stuff:

 - Healthy-ish for the Holidays guide- click HERE!

 - The ULTIMATE Smoothie Guide- CLICK HERE

- Sugar Reset Mini Course- Click HERE

- Connect on FACEBOOK or INSTAGRAM 

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Episode resources:

Beurel, E., Toups, M., & Nemeroff, C. B. (2020). The Bidirectional Relationship of Depression and Inflammation: Double Trouble. Neuron, 107(2), 234–256. https://doi.org/10.1016/j.neuron.2020.06.002

Gujral, S., Aizenstein, H., Reynolds, C. F., 3rd, Butters, M. A., & Erickson, K. I. (2017). Exercise effects on depression: Possible neural mechanisms. General hospital psychiatry, 49, 2–10. https://doi.org/10.1016/j.genhosppsych.2017.04.012

López-López, J. A., Davies, S. R., Caldwell, D. M., Churchill, R., Peters, T. J., Tallon, D., Dawson, S., Wu, Q., Li, J., Taylor, A., Lewis, G., Kessler, D. S., Wiles, N., & Welton, N. J. (2019). The process and delivery of CBT for depression in adults: a systematic review and network meta-analysis. Psychological medicine, 49(12), 1937–1947. https://doi.org/10.1017/S003329171900120X

Ménard, C., Hodes, G. E., & Russo, S. J. (2016). Pathogenesis of depression: Insights from human and rodent studies. Neuroscience, 321, 138–162. https://doi.org/10.1016/j.neuroscience.2015.05.053

Morssinkhof, M. W. L., van Wylick, D. W., Priester-Vink, S., van der Werf, Y. D., den Heijer, M., van den Heuvel, O. A., & Broekman, B. F. P. (2020). Associations between sex hormones, sleep problems and depression: A systematic review. Neuroscience and biobehavioral reviews, 118, 669–680. https://doi.org/10.1016/j.neubiorev.2020.08.006

Quirk, S. E., Williams, L. J., O'Neil, A., Pasco, J. A., Jacka, F. N., Housden, S., Berk, M., & Brennan, S. L. (2013). The association between diet quality, dietary patterns and depression in adults: a systematic review. BMC psychiatry, 13, 175. https://doi.org/10.1186/1471-244X-13-175