Happier in 12 Weeks – How Diet Can Boost Our Mood
More and more studies are showing what many people intuitively feel: Our diet not only influences our body but also our soul. What we eat affects how we feel. One of the most important studies in this field is the so-called SMILES study, conducted in 2017 by Australian scientist Felice Jacka and her team. The results are encouraging - those who eat right can significantly improve their mood and lay the foundation for more emotional balance.
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The SMILES Study: Nutrition in Depressive Moods
The aim of the study was to examine whether a change in diet alleviates depressive symptoms. A diet that provides the body with all necessary nutrients and at the same time inhibits inflammation has already shown many positive effects on physical well-being. Felice Jacka focused on the question of how it can also influence our psyche.
This is how the study went
Altogether participated 67 people participate in the study, all with clinically diagnosed depressionsThe participants were divided into two groups:
Control group: This group only received social support but did not change their diet.
Intervention group: The participants were supported in consistently adapting their diet to a Mediterranean diet to rearrange.
After 12 weeks the development of both groups was compared - and the result was clear.
Nutrition makes the difference
The participants who followed a Mediterranean diet - showed a significantly improved mood, more energy, and a noticeable decrease in depressive symptoms. In some cases, the improvement was so significant that clinical depression was no longer present. In contrast, the control group did not show comparable progress.
What makes the Mediterranean diet so special?
The mediterranean diet is based on traditional eating habits from countries such as Greece, Italy, or Spain - where people are known to live longer and healthier. The traditional mediterranean diet is rich in anti-inflammatory, mood-enhancing nutrients and provides the body with exactly what it needs for a healthy brain and nerve function: fiber, micronutrients, omega-3 fatty acids, and secondary plant compounds.
How the mediterranean "Good Mood Diet" looks like:
Daily vegetables and fruits - preferably colorful and varied (6 handfuls a day)
Whole grain products instead of white flour
Legumes such as lentils, chickpeas, or beans 3-5 times a week
Fatty fish B. Salmon, mackerel) 1-2 times per week
Eggs (up to 6 per week)
High-quality vegetable oils such as olive oil (3-6 tablespoons daily)
Nuts and seeds as a healthy snack (1 handful daily)
Little sugar and highly processed foods
Why does nutrition affect the psyche?
This is now well documented: Our gut and our brain are in close communication - one speaks of the "gut-brain axis". A healthy diet influences:
the composition of the microbiome
then inflammation status in the body
supplying the brain with important micronutrients
and the production of neurotransmitters such as serotonin, which is often referred to as the "happiness hormone".
In short: A healthy diet promotes a healthy gut and furthermore a healthy psyche.
Conclusion: Small steps, big impact
The SMILES study impressively shows that nutrition is an important key to mental health. Particularly pleasing: Already after only 12 weeks participants showed noticeable changes. And: The mediterranean diet is practical, enjoyable, and diverse for everyday life.
Tip for getting started:
Get the good mood on your plate. Start with small changes in your diet - and thereby promote not only your physical well-being, but also your mental health demonstrably. The path to well-being is just one plate away.
Study
Jacka, F.N., O’Neil, A., Opie, R. et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med 15, 23 (2017).