Gezonde voeding is de basis van een goede gezondheid, ondanks dat de huidige medische wereld helemaal niet bezig is met voeding komt er toch steeds meer onderzoek naar de relatie tussen gezonde voeding en allerlei ziektes of aandoeningen. Dit specifieke onderzoek toont aan dat er een relatie is tussen een gezond voedingspatroon en het daarmee verminderen van depressieve symptomen, gezonde voeding met met veel verse groenten, olijfolie, granen, fruit, vis, peulvruchten en vooral ook minder suiker en onnatuurlijke vetten.
Er komt steeds meer bewijs dat voeding een beschermende rol speelt in de ontwikkeling van depressie en depressieve symptomen. ‘Gezonde’ voedingspatronen zijn mogelijk gerelateerd aan minder depressieve symptomen, terwijl ‘ongezonde’ voedingspatronen die vooral bestaan uit suikerrijke en vetrijke voedingsmiddelen waarschijnlijk geassocieerd zijn met meer depressieve symptomen.
Depressie komt relatief vaak voor in Nederland, zon 20% heeft er ooit mee te maken gehad en, vrouwen meer als mannen en vooral mensen tussen de 18 en 24 jaar en de gemiddelde duur is 6 maanden. In het totaal zijn het zo’n 800.000 mensen die last hebben van depressie en er zijn 1,1 miljoen mensen die antidepressiva gebruiken in Nederland. Depressie staat daarmee al jaren in de top 5 van hoogste ziektelast, hoogste ziektekosten en grootste veroorzakers van arbeidsverzuim.
Wat is dan gezonde voeding bij depressie?
Genoeg reden voor heel wat mensen om over te stappen naar gezonde voeding. Maar de vraag is: wat is gezonde voeding? In mijn ogen is nooit echt moeilijk, laat vooral alle suikers, bewerkte koolhydraten en vetten achterwege, eet meer natuurlijke vetten, zoals in het ketogeen dieet en verse het liefst biologische groente, olijfolie, granen (volkoren en niet te veel), fruit, vis, peulvruchten. Eigenlijk ook een beetje zoals het Pioppi dieet. Gewoon eten met je gezonde verstand.
Er zijn meer onderzoeken die gezonde voeding en vermindering van depressie aan elkaar koppelen:
- Uit een Australische studie blijkt dat een anti-inflammatoire voeding, voeding die tegen onstekingen werkt, het risico op een depressie verlaagt. (bron)
Anti-inflammatoire voedingsstoffen zijn o.a. kurkuma, gember, avocado, bessen, fruit, groenten, olijfolie, vette vis, ui en knoflook, groene thee en paddenstoelen. - Uit een grote Amerikaanse studie blijkt dat volwassenen die 20 g of meer voedingsvezels per dag innemen, minder depressieve symptomen vertonen dan de groep met een lagere voedingsvezelinname. (bron)
- Hoog suikergebruik, of eigenlijk alle bewerkte (witte) koolhydraten, vergroot risico op depressie volgens een onderzoek van het University College London (bron)
Mannen met een hoge suikerconsumptie van meer dan 67 gram per dag, hebben 23% meer risico op het ontwikkelen van psychische stoornissen. - Magnesiumsuppletie kan depressie en angst verminderen, zo blijkt uit nieuw onderzoek. Een voordeel ten opzichte van antidepressiva is dat Magnesium, zoals bijna alle supplementen, geen bijwerkingen heeft en dan kun je van de meeste medicijnen niet zeggen. (bron)
Link tussen darmflora en depressie (update 21-2-2019)
Mensen met een depressie blijken in hun darmen bepaalde bacteriën te missen. Dat heeft een team van Vlaamse wetenschappers ontdekt. Daarmee is nu eindelijk hard bewijs gevonden er is wel degelijk een verband tussen darmflora en je mentale gezondheid.
In ons eigen lichaam zitten zo’n 100.000 miljard bacteriën in onze darmen alleen al. Onze darmbacteriën zijn niet alleen belangrijk voor de werking van onze darmen, ze spelen ook een rol bij de werking van het immuunsysteem. En onze darmflora heeft zelfs effect op onze hersenen en ons gedrag.
Dialister en Coprococcus, zijn de bacteriën die ontbreken bij mensen die depressief zijn. Dit zijn beide bacteriën die stoffen produceren die ontstekingen onderdrukken. Daarmee is depressie gelinkt is aan een ontsteking van het zenuwstelsel. Van darmbacteriën is bekend dat ze chemische stoffen kunnen produceren die inwerken op ons zenuwstelsel, zoals dopamine en serotonine, zogenaamde neurotransmitters, stoffen die dienen voor een goede werking van het zenuwstelsel. Dus darmbacteriën kunnen ons gedrag zouden beïnvloeden. (bron)
Medicatie van de toekomst lichaamseigen darmbacteriën
Dus depressie wordt veroorzaakt door een verstoring van de darmflora, al is dit nog niet helemaal zeker, maar er zijn wel sterke vermoedens. Die ontbrekende bacteriën zou je dan weer kunnen toevoegen bij mensen die daar een gebrek aan hebben. Je kunt dan lichaamseigen bacteriën inzetten als medicijn. Wat natuurlijk veel beter is dan de veelal gebruikte chemische varianten die eigenlijk niets echt oplossen en heel vaak bijwerkingen hebben.
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