Reduce Your Risks of Depression and Dementia With Your Diet
The food choices you make can affect your mood and memory as well as your weight and physical health. Research has linked dietary deficiencies to depression and anxiety and healthy diets with better brain health. For example, studies have found that eating a Mediterranean-style diet is associated with a reduced risk of Alzheimer’s disease and dementia, as well as a slower rate of cognitive decline.
A Mediterranean-style diet includes a variety of whole and minimally processed foods, and it is generally free of highly processed foods, such as sugary beverages and sweets, refined grains such as white flour, and foods that are packaged in cans, boxes, or bags.
Some of the nutrients that are most plentiful in the Mediterranean diet—protein, whole-grain carbohydrates, B vitamins, and omega-3 fatty acids—are key for clear thinking, good concentration, a sharp memory, and a positive outlook and mood.
Picking Proteins
Your body needs adequate protein to produce chemicals called neurotransmitters. Serotonin, dopamine, and norepinephrine are examples of neurotransmitters that work in the brain to transmit information, stabilize mood, and prevent depression.
Adequate consumption of protein also provides selenium, a trace element associated with reducing depression in seniors and improving cognition.
Choose a mix of plant- and animal-based protein foods, including legumes (beans, peas, and lentils), nuts, seeds, soy products, fish, shellfish, eggs, and poultry.
WHAT YOU CAN DO
Follow a Mediterranean-style diet, which includes:
- Vegetables and fruits
- Whole grains
- Legumes (beans, peas, and lentils)
- Nuts and seeds
- Fish and seafood
- Olive oil as the primary source of fat
- Moderate intake of poultry and
dairy foods
Choosing Carbs
Whole grains, including oats, barley, whole wheat, buckwheat, bulgur wheat, amaranth, rye, and wild rice, contain tryptophan, the precursor for serotonin, as well as more fiber and nutrients than refined grains, such as baked goods, breads, and pastas made from white flour.
One easy way to increase your whole-grain intake is to replace refined grains with whole grains. For example, choose crackers, pita bread, and bagels made with whole-grain flour instead of white flour. Serve brown or wild rice rather than white rice. Or, make tasty side dishes based on cooked whole grains, such as quinoa, bulgur wheat, barley, or wheat berries.
Check your beverages, too: A study from the National Institutes of Health found that people who drank more than 32 ounces of sugar-sweetened soft drinks per day were 30 percent more likely to be depressed than people who did not drink soda.
B Vitamins
B vitamins, including folate and vitamins B6 and B12, are essential for the production of serotonin in the brain. Serotonin is a hormone that helps maintain emotional stability and reduce levels of depression and anxiety. A deficiency in B vitamins may contribute to mood disorders, as well as fatigue and low energy levels. B vitamins also help limit the production of an amino acid called homocysteine. A high level of homocysteine is linked with increased risk for Alzheimer’s disease, stroke, and cognitive decline.
“Sources of B vitamins include legumes, nuts and seeds, fish, poultry, dark-green leafy vegetables, and eggs,” says Jenna Rosenfeld, MS, RD, CDN, CNSC, a registered dietitian at NewYork-Presbyterian/Weill Cornell. Whole grains, including quinoa, brown or wild rice, millet, amaranth, oats, and cornmeal, are good sources of B vitamins, and many grain-based products, such as breads and cereals, are fortified with B vitamins.
For women over 60, it’s important to get plenty of vitamin B12 from your diet, since B12 absorption declines with age. Include shellfish (clams and oysters are very high in B12), poultry, and eggs in your meal plans to meet your vitamin B12 needs. If you eat few or no animal-sourced foods, choose non-dairy milks, breads, cereals, and other foods that are fortified with vitamin B12.
Healthy Fats
A deficiency of omega-3 fatty acids is associated with mood swings, depression, anxiety, and increased risks for dementia. Omega-3 fatty acids have also been linked with a lower risk of heart disease. Protect your brain by consuming fatty fish (salmon, mackerel, albacore tuna, rainbow trout, sardines, and anchovies), avocados, flaxseeds, and nuts, particularly walnuts. Other sources of omega-3s include flaxseed, walnut, and canola oils.
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