Seven mood-boosting tips from nutrition researcher Neal D. Barnard, MD, can help people during the coronavirus pandemic and beyond. In his new book, Your Body in Balance, Dr. Barnard examines the scientific literature and draws on his own original research and interviews with patients.
“Studies suggest that plant-based foods have a mood-stabilizing effect for many people, and some foods, like citrus fruits and broccoli, may offer an immune-boosting bonus,” says Dr. Barnard. “In addition to basic protections like handwashing and social distancing, adopting a healthful diet helps keep illness at bay.”
Dr. Barnard is a faculty member of the George Washington University School of Medicine, a fellow of the American College of Cardiology, and president of the Physicians Committee for Responsible Medicine—a nonprofit of 12,000 doctors.
The following mood-boosting tips are from Dr. Barnard’s book, which was listed among Publishers Weekly’s adult nonfiction best-sellers just a few weeks after its release. He notes that depression is dangerous and can have many causes and complicating factors, so it’s important to get professional help and to use this information as part of a treatment program, not to replace it.
1. Boost Your Mood With Fruit and Veggies. Two large studies point to the mood-boosting effect of fruits and vegetables. In a study of nearly 50,000 individuals in the United Kingdom, those consuming more vegetables and fruits reported substantially better mental well-being and life satisfaction, compared with others who neglected these healthful foods. And the more vegetables and fruits they ate, the better they did on these measures. Another study in Taiwan examined the diets of 1,609 older adults, finding that those who ate the most vegetables were 62% less likely to develop depressive symptoms.
2. Focus on Folate. In explaining the apparent antidepressant effect of plant-based foods, researchers have credited folate, a B vitamin found in broccoli, spinach, asparagus, and many other vegetables, as well as in beans, peas, lentils, and chickpeas. Folate appears to play a role in the synthesis of serotonin, a neurotransmitter involved in mood.
3. Power Up on Plant Protein. It’s easy to get all the protein you need from beans and other plant sources—even if you are an athlete—and avoiding meat is likely to benefit your mood. A large study in Spain found that people eating very little meat were less likely to experience depression. The researchers found that diets built mainly from plant sources were associated with a 26% reduction in the risk of depression—and there seemed to be a particular benefit from beans, nuts, and fruits.
4. Fill Up on Fiber. Plant foods provide fiber, which helps the digestive tract. In turn, that seems to protect against depression. Data from the National Health and Nutrition Examination Survey showed that the more fiber people ate, the less likely they were to be depressed. Beans, vegetables, fruits, and whole grains provide fiber, but there is zero fiber in meat, eggs, and dairy products.
5. Enjoy Soy! Soy products like tofu and soy milk contain isoflavones, which may help stabilize mood. Studies suggest that consuming two to four soy servings per day may significantly boost mood. Another reason to choose soy milk over dairy milk is that dairy products contain casomorphins, or mild opiates that are released as milk is digested. Swedish researchers discovered that, when highly concentrated, casomorphins can have a dramatic effect on the brain.
6. Calm Inflammation. Inflammatory foods can affect the body, and they may also affect the brain. And that suggests an explanation for the antidepressant effect of plant-based diets—they allow you to steer clear of inflammatory foods. Researchers have suggested that an excess of arachidonic acid, an inflammatory fat found in chicken, eggs, beef, sausage, and fish, can promote inflammation in the brain and interfere with normal brain function.
7. Get Your Heart Beating. Studies show that, for many people, exercise prevents and counters depression. Researchers at Duke University in North Carolina compared the antidepressant effect of medication, exercise, or both. The study suggested that exercise was as effective as medication.
“No matter what we eat, this is going to be a stressful time, however, we have discovered that when animal products—meat and dairy—are removed from the diet, it improves mood and decreases depression and anxiety,” Dr. Barnard says.
Your Body in Balance, available now wherever books are sold, provides step-by-step guidance for understanding what’s at the root of many health issues, practical tips, and 65 hormone-balancing recipes developed by cookbook author Lindsay Nixon.
Founded in 1985, the Physicians Committee for Responsible Medicine is a nonprofit organization that promotes preventive medicine, conducts clinical research, and encourages higher standards for ethics and effectiveness in education and research.