Seeking Health

It never ceases to amaze me that about 75% of the people who come to see me for physical health conditions also suffer from depression. Many cannot tolerate antidepressants, don’t benefit from them, or are reluctant to try medications or seek counselling. As a result, they suffer in silence and miss miss an average of 19 work days per year. 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? A 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 analyses the health benefits of adopting a plant-based vegan diet in a corporate setting. Study participants, employees who were either overweight or struggling with type 2 diabetes, adopted a low-fat vegan diet, favouring high-fibre, 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.

In another study, it was found that women who consume a diet defined as inflammatory—high in red meat, fish, sodas, and refined grains—have a higher risk for depression, compared with women who consume low amounts of these products. As part of the Nurses’ Health Study, researchers analyzed the diets of 43,685 women who were free of depression at the onset of the research and followed them for an average of 12 years. Using measurable lab values associated with depression as well as a physician’s diagnosis and use of antidepressants, they found that women who favored inflammatory food products were 41 percent more likely to be depressed.

How does a plant-based diet improve depression? Depression is related to inflammation in the body, a brain starved of nutrients and overloaded with toxins, and low levels of serotonin. If your brain is starving and toxic, you have every right to be depressed. Who wouldn't be?

Plant-based foods naturally lower inflammation in the body because they are naturally low in fat and animal protein, and high in antioxidants. High vegetable intake increases the amount of nutrients and especially B vitamins in the diet, which have been found to affect mood. Plants are also lower on the food chain and thus are lower in toxins.

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.