World Health Day 2024: Let’s Talk about Depression
By Dr. David Heber, M.D., Ph.D., FACP, FASN – Chairman, Herbalife Nutrition Institute
World Health Day on April 7th focuses on the theme “My Health, My Right.” The World Health Organization (WHO) selected this theme to advocate for universal access to quality healthcare, education, and information. It emphasizes essentials like safe water, clean air, proper nutrition, adequate housing, fair work environments, and discrimination-free living for all.
Depression: a global epidemic afflicting millions
At first glance, it can be difficult to tell if someone you know is suffering from depression. They might appear perfectly fine on the outside or simply “quiet and unhappy.” But inside, it’s a whole other landscape. People with depression suffer from persistent sadness, loss of interest in normal activities and events, and a general lethargy that can adversely affect work, relationships, and physical health.
It’s a global epidemic affecting more than 300 million people worldwide. The condition is responsible for 800,000 deaths by suicide per year, of which about half are from the Asia-Pacific (APAC) region. Depression is the biggest mental health problem in this region and is responsible for 15.2 million disability-adjusted life years (DALYs) every year.
More recently, people have started understanding the gravity of the situation. For instance, a study last year revealed that 82% of people from the APAC region agreed that mental health had to be taken more seriously. Yet today, in many parts of the world, depression is not recognized as a disease.
Depression involves brain chemistry and external contributing factors and can strike anyone, regardless of socio-economic status, geography, gender, or race.There’s hope, though. Depression can be treated through talk therapy with a professional, antidepressant medications, or a combination of therapy and drugs. There’s even research that shows good nutrition and exercise can alleviate symptoms. Obesity and overweight can be associated with depression, and depression can sometimes lead to overeating. So balanced nutrition and a healthy active lifestyle can be part of the therapy for depression.
Diet and nutrition to combat depression
The Mayo Clinic explains that exercise releases endorphins or “feel-good” chemicals in your brain. That, combined with an increased body temperature, can calm the mind and body. According to the report, exercise can help improve an individual’s mood and reduce anxiety. Furthermore, exercising can distract a person from worrying too much, perpetuating a cycle of negative feelings that can result in depression and anxiety, and prevent these feelings from returning.
Similarly, a National Institutes for Health (NIH) study found that exercise had several benefits such as better cognitive function, prevention of cardiovascular diseases, and improved quality of sleep, which were particularly important for people with symptoms of depression.
Nutrition may play a part, as well. Another NIH research found that while depression is usually thought of as a biochemical reaction or due to emotions, nutrition can play a vital role in the onset, severity, and duration of depression. The diet of the general population in Asian countries are often deficient in vital nutrients such as minerals, vitamins, and omega-3 fatty acids. Patients suffering from mental disorders also exhibit similar deficiencies.
An anti-inflammatory diet rich in colorful fruits and vegetables, fish and whole grains may make a difference. Such a diet includes a pattern of eating that focuses on whole, plant-based foods that are rich in healthy fats and phytonutrients while also maintaining stable blood sugar levels. A study published in the Journal of Nutrition summarized it this way: “The promotion of a healthy diet with anti-inflammatory properties may help to prevent depressive symptoms, particularly among men, smokers, or physically inactive individuals.”
Lastly, a significant amount of research has found a correlation between the gut and mental health. The microorganisms in the gut can influence mental health by producing and regulating several neurotransmitters such as dopamine, glutamate, and serotonin. Here, the consumption of probiotic foods such as yogurt, kimchi, natto, cheese, pickles, sauerkraut, and tempeh, can help in alleviating the symptoms of depression.
It’s time to initiate a dialogue about depression
It may seem simple, but being open and talking about depression is one way to combat the disease. Whether it’s sharing information about depression or talking to someone who is suffering, these conversations can help break down the stigma around depression. If someone you know has depression, take their concerns seriously and talk with them about it. And if you’re suffering from the symptoms of depression, seek help.
Considering an anti-inflammatory and probiotic diet, and ways to become more physically active may help too. You don’t have to jump up and run a marathon—even walking a few steps down the block, or performing some simple, gentle stretches each day can have a positive impact.
On World Health Day, let’s break down the stigma of depression. Let’s talk about the disease and ways people suffering can seek help and recover.
Category: Top Story
Subscribe
If you enjoyed this article, subscribe to receive more just like it.
