Scientists point to the two diets who can help relieve depression and fear

Two simple dietary changes can reduce the symptoms of debilitating mental disorders, suggests an investigation.

An important assessment by researchers from Bond University in Queensland, Australia, showed that calorie -restricting diets can reduce the symptoms of depression and anxiety.

The research – which included 25 studies in which 57,000 adults were involved – also that low -fat diets can help relieve fear.

Researchers discovered that the benefits of a low -fat diet for mental health were primarily seen in people with ‘increased cardiometabolic risk’.

This included those who suffer from disorders such as obesity or insulin resistance The latter considered a potential precursor of type 2 diabetes.

A low -calorie restrictive diet is a diet in which you limit the amount of calories you consume per day in an attempt to lose weight, usually around 1500 calories in total.

Dieters is also advised to avoid processed foods and products with a lot of sugar.

On the other hand, a low -fat diet is deemed less than 30 percent of your energy intake of fats, a level that is recommended by the World Health Organization.

Publish their findings in the magazine De Annals of internal medicineThe experts said that although calorie -limiting and low -fat diets can help combat depression and the quality of the data that supports this was low.

As such, they recommend a patient who suffers from these problems, discussing possible nutritional changes with a health care professional in advance.

The authors did not speculate about how diet can help combat psychological problems, but earlier studies have made a connection between food and mood.

In 2017, Australian researchers published a study in the magazine BMC -MedicineWhere 33 people with large, drug -resistant depression were put on the Mediterranean diet for three months.

They were then compared to 34 people with the same condition that continued with their usual diets.

The Mediterranean diet group experienced ‘considerably greater improvement’ in symptoms than the control group.

Moreover, last year data showed data from 3000 adults that those who followed after six years had a Mediterranean diet a 16 percent lower risk of developing depression than people who did not.

The Mediterranean Sea usually means that you concentrate on fresh products, lean meat such as fish and chicken and full grains, while eating less red meat and candy.

Researchers also warn that UPFS can also have an impact on the symptoms

Professor Felice Jacka, an expert in nutritional psychiatry and director of the Food and Mood Center at Deakin University in Geelong, Australia, previously told MailOnline that it is convinced that there is a connection between nutrition and depression

“As far as mental health is concerned, our intestinal microbes lead us,” said Professor Jacka.

She said that a diet that is rich in unprocessed foods with lots of fruit, vegetables, beans, pulses and grains is the key.

Professor Jacka said that this fiber -rich diet richly supports a healthy intestinal microbiome, the population of bacteria, viruses and fungi that naturally live in our digestive tract.

Fiber is a kind of complex carbohydrate that is found in plants that our body cannot easily break down.

This means that the digestive system goes to the colon where the trillion helps feed microorganisms.

The mood benefits of Fiber have been demonstrated in an overview of 18 previous studies, published in the magazine Nutritional in 2023.

The researchers from the University of Adelaide discovered that, for people who had considered the risk of depression as a depression, every extra 5 g of fiber they added to their diet was associated with a reduction of 5 percent of their risk of developing symptoms.

The NHS recommends striving at least 30 g of fiber per day.

Experts also warn that a diet in ultra-processed foods (UPFS) can have a negative influence on mental health.

Professor Jacka was a co-author of a study in the magazine Clinical Nutrition, who concluded that the risk of a person on depressive symptoms increases by 10 percent for each extra 10 percent that their diet consists of UPFs.

“If you only do one thing to improve your mental health through diet, your fresh soft drinks, ice and chips completely cut away,” Professor Jacka told MailOnline.

Although several studies have made a connection between what we eat and mental health, other experts warn that the relationship may not be as clear as it seems.

They emphasize that there is no clear cause and effect for UPFs and depression.

Moreover, they note that patients who eat a lot of UPFs are also more likely to be obese, to be less often and more likely to smoke, all of whom can influence their mental well -being.

Mental Health Charity Mind estimates that one in six British suffers from a common psychological problem such as depression and fear at any time.

Symptoms of depression vary from permanent feelings of accident and hopelessness, to losing interest in the things you used to enjoy and you felt very closely. Many people with depression also have symptoms of fear.

There can also be physical symptoms, as you constantly feel tired, poor sleep, have no appetite or sexedrive and different pain and pain.

For fear they say that common symptoms are that you are restless or on the edge, be irritated, easily become tired and have tense muscles.

The NHS advised to see a doctor if you have symptoms of both disorders.