PSYCHOSOCIAL COUNSELLING SERVICES

The interplay of Dietary habits and Symptoms of clinical depression

By: Moumita Mallick Clinical Psychologist (RCI Registered, Faculty, MSUB, India)

“Let the food be thy medicine and medicine be thy food” _ Hippocrates

A person's consistent eating and drinking practices over time are referred to as their dietary habits. The foods consumed, the quantity consumed, the timing of meals, and the preparation of food are all examples of these behaviours. A variety of biological, psychological, social, cultural, and economic factors influence eating patterns.

Key aspects of dietary factors include types of food consumed which basically covers cereals, pulses, fruits, vegetables, milk, meat, fast food, processed food, etc. In India, this often reflects a balance (or imbalance) between traditional foods like dal–roti–sabzi and modern fast foods. It also includes quantity of food and preferences of eaters such as Overeating, undereating, or balanced portions—often influenced by lifestyle, stress, or cultural practices like serving more food as a sign of hospitality, and vegetarian, non-vegetarian, vegan, sattvic diets, or preference for spicy, sweet, or salty foods—often linked to culture, religion, and family traditions respectively. Factors influencing dietary habits includes Customs and culture (local Indian dishes, holidays like Pongal or Diwali), raising a family, social and economic standing, knowledge and consciousness, psychological aspects (emotional eating, stress eating), changes in lifestyle and urbanisation, social and media trends (fitness influencers, diet fads). The significance of eating a healthy diet, boost immunity and physical well-being, encourage emotional equilibrium and mental health, avoid lifestyle conditions like diabetes, obesity, and high blood pressure, boost vitality, focus, and productivity at work and in the classroom, have an impact on body image and self-esteem.

How does food impact mental health?

“Shariramadyam khalu dharma sadhanam” (a healthy body supports a healthy mind). Because the brain need the necessary nutrients to function effectively, just like any other organ, food plays a critical role in mental health. Our diet has a direct impact on our mood, emotions, cognitive function, and ability to manage stress. Food regulates mood and emotions. Certain foods help stabilize mood. For example, complex carbohydrates (whole grains, millets like ragi and jowar) boost serotonin levels, fruits and vegetables provide antioxidants that reduce oxidative stress linked to depression and anxiety. Type of food lessens anxiety and tension. The body's stress response is regulated by nutrients like zinc, magnesium, and B-complex vitamins. Bananas, leafy greens, and dals are examples of traditional Indian foods that help soothe the nervous system. supports the structure and operation of the brain. Nutrients including proteins, vitamins, minerals, and omega-3 fatty acids are necessary for the brain to produce neurotransmitters like dopamine and serotonin, which control motivation and mood. Better emotional balance is supported by diets high in fish, nuts, seeds, milk, and legumes. The psychological impact of food also helps in balancing emotions and mood. Some meals aid with mood stabilisation. For instance, serotonin levels are raised by complex carbohydrates, such as whole grains and millets like ragi and jowar. Antioxidants found in fruits and vegetables lessen oxidative stress, which is associated with anxiety and sadness. prevents mental illnesses While balanced traditional meals are beneficial, long-term poor eating—such as consuming too much junk food, sugar, or caffeine—is linked to an increased risk of melancholy, anxiety, and irritability. According to a biopsychosocial paradigm, food is a biological component that interacts with social surroundings and psychological health. Healthy food fosters self-control, self-care, and emotional stability, whereas poor nutrition can reduce energy and self-esteem.

Food provides nourishment for the mind as well as fuel for the body. A balanced diet promotes resilience, emotional well-being, and general mental health and is based on both scientific information and traditional eating customs.

What is the viewpoint of clinical depression?

Depression is a common and serious illness that adversely affects your emotions, ideas, and actions. Thankfully, there is a treatment. Sadness and/or a diminished interest in once-enjoyable activities are symptoms of depression. It can lead to a variety of psychological and physical problems and hinder your productivity at work and at home. The prevalence range estimates from 3.3% to 21.4%, Kessler.et.al. (2007). Clinical depression is more than “just sadness”. Common symptoms of clinical depression take into account:

Emotional symptoms, Persistent sadness, emptiness, or hopelessness, Loss of interest or pleasure in activities once enjoyed (anhedonia), Feelings of worthlessness, guilt, or excessive self-blame, Frequent tearfulness or emotional numbness. Cognitive (thinking-related) symptoms, Negative thinking about self, world, and future, Poor concentration, indecisiveness, Recurrent thoughts of death or suicide, Pessimistic outlook, helplessness. Behavioural symptoms, Social withdrawal (avoiding family, friends, work/college), Reduced productivity and motivation, Slowed movements or speech (psychomotor retardation) or restlessness and agitation, Neglect of personal care and daily responsibilities. Physical (somatic) symptoms, Fatigue or low energy, even after rest, Sleep disturbances (insomnia or hypersomnia), Changes in appetite or weight (increase or decrease), Body aches, headaches, digestive problems without clear medical cause. Emotional regulation symptoms, Irritability, especially common in adolescents and adults, Reduced tolerance to stress, Emotional exhaustion. Due to shame or cultural standards, depression in India is sometimes communicated as bodily symptoms, such as fatigue, body discomfort, or "weakness," rather than openly expressing melancholy. Professional assistance from a clinical psychologist or psychiatrist is crucial if symptoms increase, continue, or include suicidal thoughts. Therapy, medication, lifestyle modifications, and social support can all help cure depression.

To what extent can your dietary habits affect clinical depression?

Although they are not the only factor, dietary practices can have a substantial impact on clinical depression. From a biopsychosocial standpoint, nutrition is a significant modifiable risk and protective factor that can affect depression's incidence, severity, and progression. strong (moderate–high extent) impact on brain chemistry.

The synthesis of neurotransmitters like serotonin, dopamine, and norepinephrine is directly impacted by diet. Depression symptoms are linked to diets low in iron, magnesium, Bcomplex vitamins (particularly B12 and folate), and omega-3 fatty acids. Dals, green leafy vegetables, nuts, seeds, milk, curd, and other traditional, well-balanced Indian foods are often protective. Gut–brain axis and inflammation (high extent). Unhealthy dietary habits (high sugar, refined carbohydrates, ultra-processed foods) disturb gut microbiota and increase systemic inflammation, which is increasingly linked to depression. Regular intake of fibre, fermented foods (curd, buttermilk, idli, dosa) supports gut health and emotional regulation. Motivation and energy levels are also influenced greatly by diet. Fatigue, lethargy, and poor focus brought on by poor diet can exacerbate depressive symptoms and decrease participation in everyday activities or therapy. Maintaining energy and mood stability is facilitated by regular, well-balanced meals that stabilise blood sugar.

Sleep, stress, and emotional control all parts of our dietary habits. Anxiety, irritability, and sleep difficulties are all exacerbated by excessive caffeine, irregular meals, and nutrient-poor diets. Foods high in nutrients promote improved sleep and stress management. Self-worth and control (to a significant but indirect degree) Eating a healthy diet encourages self-care, routine, and self-efficacy, all of which have a good impact on self-esteem, which is frequently compromised in depression. On the other hand, emotional eating or irregular eating patterns can exacerbate feelings of guilt and low self-esteem.

The biochemical and psychological context of depression is greatly influenced by dietary practices. Similar to how traditional Indian health systems emphasise balance and sustenance of both body and mind, they are a potent supportive element in managing clinical depression even though they are not a cure.

“Every time you are eating or drinking, you are either feeding a disease or fighting with it” _Heather Morgan