Wednesday, April 2, 2014

Eating to beat depression: WIAW

"I wouldn't think you eat a lot of carbs or sugar, though."

Sitting just a few feet away from me in a cozy office in a carriage-style house, I just stared at my new therapist. Moments before, she had diagnosed me with depression but said that my running would, for the time being, keep me off antidepressants thanks to the release of dopamine and serotonin. So the question of my diet was an interesting one.

I wanted to tell her that I run. Far. #carbsforlife, yo. You know. Rather, I told her my diet is always a work in progress.

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Breakfast: Southwest Egg White Scramble with homemade sourdough toasted topped with Trader Joe's Fig Butter (this will be the death of me)

The reason she brought up, she explained, was that a diet high in carbohydrates and sugar has been linked to depression. In her experience, changing diet as part of treatment could be beneficial. "Eat to Live" by Dr. Joel Fuhrman could offer some insight. I took note and went on my way.

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Morning snack: Carrot Cake Cookie and skinny steamer

I'm familiar with the "Eat to Live" protocol having followed the holiday challenge more than a year ago and being around people who follow it. It's restrictive at best - a primarily plant-based diet that eschews oil, sugar, dairy and salt. I've always thought it to be too much for me but if it would help me, I was willing to reconsider.

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Lunch: Whole-Wheat Couscous Chicken salad with a banana

I talked to my co-worker who had been a pretty devout Fuhrman follower. She had seen some great results from the diet - lower cholesterol, blood sugar - and seemed to embrace the lifestyle. Those things are great but my interest was narrow. "Were you happier?" I asked. The answer? Yes.

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Afternoon snack: Carrots with the Laughing Cow and watermelon Nuun (it's back!). Also, homemade hummus and tabbouleh with wheat pita, dried apricots and walnuts

The challenge for me, though, was believing whether the diet made her happy because it made her feel better on a self esteem level or whether changing the way she ate affected her mood on a chemical level. I know eating healthfully makes me feel good but it's almost always because I feel like I'm doing something good for me, giving more confidence and satisfaction.

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Dinner: Open-faced veggie burger with corn, dollop of mac and cheese and homemade onion soup

I decided to turn to another friend: Google. Searching for research about mood and diet, I found anecdotal and research-based evidence that certain ways of eating affected mood. The Mediterranean diet that seemed popular a few (or 10) years back was shown to improve depression. Sugar and the effect on insulin was shown to exacerbate depression.

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Snack: Plain Greek yogurt with stevia, golden raisins, walnuts and TJ's fig butter

The more I read, the more I realized that it comes down to one thing: Eating real food. There's a definite link between depression and sugar - whether we eat sugar because we're depressed or whether we're depressed because we eat sugar - and it would behoove me to try to limit it.

My goals right now are to cut back on the treats, focus on quality carbohydrates (going back to whole grain and brown rice instead of what the boys like) and dramatically increase my fruit and vegetable intake. I am taking cues from the Mediterranean diet but mostly for meal inspiration. It's by no means a dramatic overhaul, or at least I'd think, but a chance to renew myself, my diet and my mental health.

The change is just that - a change, a work in process, which I guess is a lot like therapy. I'm happy to report that I'm already feeling better. I definitely know that it's feeling like I'm taking that step forward, again a lot like going to therapy, but it's something.

13 comments:

  1. I agree with this. I've cut back on processed carbs A LOT since reading Grain Brain in the fall. Just because it's "whole grain" it's still processed and full of other things we normally wouldn't eat.

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    1. I need to read that one! I remember when y'all reviewed it but I wasn't ready to hop on board. Now, it might be different.

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  2. Yep, just eat real food! :) Totally agree with that statement. For me, the biggest things I do to help my mood are 1) Running (and feeling satisfied with my workouts), 2) Drinking enough water (for me this is at least 70+ oz per day, minimum), 3) Get 7 hours of sleep each night and 4) Don't eat junk. I only eat 'real food', but I notice if I eat too much pasta, or cheese, or dairy...I feel it. There are so many processed/fake ingredients in even a lot of the foods that seem 'healthy,' which is why we no longer buy those foods. I don't think artificial dyes or processed fake chemicals help anyone... Eating has become really simple now that I know what I can buy at the grocery store and what I "can't." (Mostly...I buy ingredients!)

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    1. I love the idea of just buying ingredients. I feel like I've heard this before but reading it was a great wake up call. I also need to drink more water.

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  3. I am happy to hear that you are feeling better! And that you're questioning whether changing your diet will help with depression. I think it is interesting that different diet types have resulted in people reporting being happier. Like you, I feel better about myself when I eat better, but... does that help me deal with the shittier things in my life better? Is it that when you have this healthy, happy base, you are more likely to have an overall, pleasant disposition? I suppose to some extent, yes! I hope the therapist had other suggestions, too, though :)

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    1. Thanks! This process will definitely be an interesting case study of 1. We (me + therapist) are going to do cognitive(?) therapy. She's on vacation this week so I get to see what that's all about next week. I think it's supposed to deal with how I approach situations and rethink my attitude. Not that I have one ;)

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  4. You should look into the Whole 30....it does miraculous things to your brain. I've done it twice now...being really strict for 30 days with real food. The book, "It Starts With Food." was a really great addition to my bookshelf and has gotten lots of use and reference checks. Check it out & hope you're feeling better soon!

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    1. I keep thinking about Whole 30. I've almost done it twice but definitely need to get the book and read it before committing.

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  5. Kim, you might want to think about the potential benefits of getting more healthy fats. I notice you eat egg whites but not the yolks, and other reduced-fat products. Healthy fats (egg yolks, olive and coconut oil, nuts, pastured/grass-fed meats) should be a part of your diet, especially if you're cutting back on carbs! They're delicious, increase your satiety -- I don't need to snack much any more -- and are rich in omega-3 fatty acids, which reduce inflammation. Egg yolks are loaded with choline, lutein, zeaxanthin, and sulfur. Whole eggs are an incredibly complete nutritional source. Dietary cholesterol doesn't have much inpact on blood cholesterol for most poeple.

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    1. I just had a nice reply typed and stupid scroll messed up. Arg. But you are right. I need to get away from diet mentality with eggs. It would behoove me to eat whole eggs and skip the bread instead of eating egg whites so I can eat toast. I also need more HB egg snacks in my life.

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  6. Just ran across this article: http://eatlocalgrown.com/article/12863-the-worst-nutrition-advice-in-history-here-s-top-5-contenders.html

    I will say, though, that homemade sourdough bread looks really good. I don't eat it any more, but I do love toast :-)

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  7. This is such a good post. It's really true. When I eat sugar to feel better, it inevitably makes me feel like crap. And what it does to my body and skin makes me feel even worse. Eating whole foods is more helpful than I realized, and when I do want carbs (like tortilla chips), I just pair it with an avocado or hummus to balance it out and make my tummy and brain satisified. Between being mindful of foods I use, eos, and a good sounding board (sometimes a therapist and sometimes just a good friend), I've been able to avoid antidepressants. And that's a good thing, because their side effects suck for me. I've been thinking of you, wondering how you are doing. Just know you've got somebody cheering you on and wishing you hope and peace and joy. =)

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  8. This is great!! I think it is probably true!! I need some sort of challenge to get me off sugar. I have been ok lately but not great!
    I agree I think just a good mix of carbs, protein, and fat. Always more veggies and fruit. Have a treat once in a while. We just have to do it..right??!! :)

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