Tag: depressed

Feeling down? Go outside!

In previous discussions, we have explored simple, evidence-based interventions for battling depression including exercise (see Exercise as treatment for depression) and diet (see Dietary changes to decrease depression). This discussion will cover the benefits of spending time outside to help reduce depression.

How can spending time outside improve your mood?

There are three factors related to being outdoors and decreased rates of depression. These are sunlight exposure, increases in physical activity, and exposure to the natural environment (1).

Sunlight exposure. There is a great deal of literature indicating positive benefits of exposure to bright light (i.e., light exposure therapy LET) for depression. The benefits of light therapy as it pertains to mood are more closely linked to helping persons develop appropriate sleep-wake cycles (sleep hygiene will be covered in a future blog post) (2). It can be surmised that exposure to sunlight yields similar benefits to LET. Another benefit in exposure to sunlight is in increasing levels of vitamin D. Low levels of vitamin D is linked to depression (3). Wearing sunscreen will not impact the health benefits of sunlight exposure, so be sure to lather up!

Physical activity. Time spent outdoors is commonly associated with being active (walking, playing sports, etc.). A brief exploration of factors related to depression and exercise are explored in another blog post titled: “Exercise as treatment for depression”

As was addressed in the above-mentioned blog, physical activity is related to decreased depressive symptoms. When compared to indoor exercise, outdoor activity has increased benefits for reducing depressive symptoms (4) .

Exposure to the natural environment. Exposure to the natural environment is associated with decreased rates of depression (5).  Another study found that that time spent in nature, especially around water is associated with several positive mental health effects (e.g., improved mood, decreased stress) (6). To achieve improved mental health, the minimum recommended time spent outdoors is 3 hours per week (1)

To summarize: Spending two to three hours per week outside is associated with decreased rates of depression.  

So, get outside!
Be well, 😊

1. Beyer, K., Szabo, A., & Nattinger, A. (2016). Time spent outdoors, depressive symptoms, and variation by race and ethnicity. American Journal of Preventive Medicine, 51(3), 281–290.

2. Golden, R., Gaynes, B., Ekstrom, R.D., et al. (2005). The efficacy of light therapy in the treatment of mood disorders: a review and meta-analysis of the evidence. American Journal of Psychiatry, 162(4) 656-662.

3. Anglin, R., Samaan, Z. Walter, S., & McDonald, S. (2013). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. British Journal of  Psychiatry, 202(2) 100-107.

4. Mitchell, R. (2013). Is physical activity in natural environments better for mental health than physical activity in other environments? Social Science & Medicine, 91, 130–134.

5. Beyer, K, Kaltenbach, A., Szabo, A., Bogar, S., Nieto, F., & Malecki, K. (2014). Exposure to neighborhood green space and mental health: evidence from the Survey of the Health of Wisconsin. International Journal Environmental Research on Public Health, 11(3) 3453-3472.

6. Barton, J. & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environmental Science and Technology, 44(10), 3947-3955.

Food to improve your mood! Dietary changes to decrease depression

Depression, as it is referred to in this series of articles, refers to depressed mood, unexplained feelings of sadness, low energy. Trying the tips in this series of articles may help reduce these symptoms but they are not a substitute for formal treatment of clinical depression (feelings of worthlessness or hopelessness, significant impairment of daily functioning and thoughts of suicide).

For exercise ideas for reducing depressive symptoms, check out my previous post: https://therapistspeaks.com/2021/01/11/exercise-as-treatment-for-depression/

A poor diet is associated with increased rates of depression. Depressive symptoms are common in those whose diet largely consists of fast foods (hamburgers & pizza), processed pastries (doughnuts, muffins), foods high in sugar content, and foods with preservatives (1).

Conversely, addressing your diet and making healthy changes will help decrease your likelihood of depression! This article will explore several dietary changes you might consider to increasing your chances of fighting off depression.

First, a ‘traditional’ diet composed of beef, fish, whole grains, fresh fruits and vegetables is associated with reduced risks of depression (1). Additional considerations should be considered but this diet is a good alternative to fast foods, etc.

A Mediterranean diet has been linked to reductions in depression. This diet consists of increased amounts fresh fruit and vegetables, nuts, legumes, fish and poultry (grilled not fried), and decreased amounts of red meat and whole-fat dairy (2).

Mediterranean diet: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

A Ketogenic diet has demonstrated antidepressant and mood stabilizing effects. This diet includes high fat, low to moderate proteins and reduced carbohydrates. Common foods on a Keto diet include meat, fish, butter, eggs, cheese, heavy cream, oils, nuts, and avocados. Foods higher in carbohydrates such as grains, rice, beans, potatoes, sweets, milk, cereals, fruits are reduced or eliminated from the diet (3,4).

Keto diet: https://www.ruled.me/guide-keto-diet/#what-to-eat

The most heavily researched dietary factor associated with reductions in depression is increased intake of omega-3 fatty acids especially those high in eicosapentaenoic acid (EPA). Omega-3 acids are commonly found in fish, nuts, and seeds and fish oil supplements (5,6).

Preliminary findings indicate that adding a variety of vitamins and minerals (e.g., a multivitamin) helps reduce depression (7).

Maintaining healthy gut bacteria is associated increased availability of the most common neurotransmitters associated with decreasing depressive symptoms (serotonin and dopamine) (8).

Interestingly, a study involving adults whose diet consisted of standard potions of meat reported improvement in mood when switching to a vegetarian diet (9).

Though long-term benefits are yet to be determined, Therapeutic fasting, which involves brief periods of fasting (up to 48 hours) with water and gradual reintroduction of foods such as fruit and rice is associated with improvement in mood and sense of well-being (10).

I hope you have found this article helpful! Subscribe to my blog for regular updates.

Be well,

🙂

  1. Jacka F.N., Pasco J.A., Mykletun A, Williams L.J., Hodge A.M., et al. (2010) Association between western and traditional diets and depression and anxiety in women. American Journal of Psychiatry, 167: 305–311.
  2. Sanchez-Villegas A, Delgado-Rodriguez M, Alonso A, Schlatter J, Lahortiga F, et al. (2009) Association of the Mediterranean dietary pattern with the incidence of depression: the Seguimiento Universidad de Navarra/University of Navarra follow-up (SUN) cohort. Arch General Psychiatry, 66: 1090–1098.
  3. Dsouza, A., Haque, S., & Aggarwal, R. (2019). The influence of ketogenic diets on mood stability in bipolar disorder. Asian Journal of Psychiatry, 41, 86–87.
  4. Brietzke, E., Mansur, R. B., Subramaniapillai, M., Balanzá-Martínez, V., Vinberg, M., González-Pinto, A., Rosenblat, J. D., Ho, R., & McIntyre, R. S. (2018). Ketogenic diet as a metabolic therapy for mood disorders: Evidence and developments. Neuroscience and Biobehavioral Reviews, 94, 11–16.
  5. Lopresti, A. L., Hood, S. D., & Drummond, P. D. (2013). A review of lifestyle factors that contribute to important pathways associated with major depression: Diet, sleep and exercise. Journal of Affective Disorders, 148(1), 12–27. 
  6. Partaka, M. R. (2020). Healing naturally: An integrative health approach to treating anxiety and depression [ProQuest Information & Learning]. In Dissertation Abstracts International: Section B: The Sciences and Engineering, 81(2–B).
  7. Yeum, T.-S., Maggiolo, N. S., Gupta, C. T., Davis, B. J., Nierenberg, A. A., & Sylvia, L. G. (2019). Adjunctive nutrition therapy for depression. Psychiatric Annals, 49(1), 21–25.
  8. Jacka, F. N. (2019). Targeting the gut to achieve improved outcomes in mood disorders. Bipolar Disorders, 21(1), 88–89.
  9. Beezhold B.L. & Johnston C.S. (2012). Restriction of meat, fish, and poultry in omnivores improves mood: a pilot randomized controlled trial. Nutrition Journal, 11:9. 
  10. Fond, G., Macgregor, A. ,Leboyer, M.,   Michalsen, A. (2013). Fasting in mood disorders: neurobiology and effectiveness. A review of the literature, Psychiatry Research, 209(3):253-258.