Mediterranean diet is a traditional Greek healthyful pattern which plays important role in managing depression. On the other hand, Regular physical activity enhances mood, improves quality of life and reduces depressive symptoms.
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Mediterranean diet + physical activity in the management of depression
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7. ï§ A dietary pattern characterized
by :
ï High intake of fruits and
vegetables, legumes, cereals
ï Olive oil and Fish consumption
ï Low meat and dairy products
consumption
ï Moderate wine intake.
ï§ Recommended for
Cardiovascular diseases,
Rheumatism, Cancer, Metabolic
Syndrome
ï§ Latest evidences also showed
that it helps to overcome
depressive symptoms
Mediterranean Diet
8. Food groups Servings per day
Whole grains 4-6
Fruits and vegetables 5-6
Legumes and nuts 1-3
Fats and Oils 20-25 ml per day
Dairy products 1-3 servings/ day
Seafood & Meat
Seafood (Oily fish: 2-3 times a week)
Poultry: 1-3 times a week
Wine
Moderate (One drink per day for
women and two drinks per day for men)
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14. ï§ Physical inactivity and depression are closely-related.
Lower the fitness levels, higher the chances of becoming
depressive[2]
ï§ Physical activity confers positive effects on mental health. It
is a complementary treatment which may help to improve
residual symptoms of depression and relapse.[7]
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17. Depression is one of the major causes of disability in the
developing countries. It could be unipolar, bipolar or
clinical as well which ultimately may have major
consequences- personal, professional, social and
prematural mortality. Sedentary Lifestyle with little or
no physical activity is one risk factor which can be
modifiable. Mediterranean diet (A Greek diet pattern)- a
healthful pattern along with regular physical activity
(yoga, free-hand exercises, meditation) can be really
helpful to overcome depressive symptoms (anxiety,
increased cravings, fatigue) and develop a positive
personality
18.
19. 1. Blake Holly, âPhysical activity and exercise in the treatment of
depressionâ; Opinion Article; 2012; 3(106); 1-4
2. Dinas P C, Koutedakis Y and Flouris A D, âEffects of exercise
and physical activity on depressionâ; Irish Journal of Medical
Science; 2011; 180; 319-325
3. Eyre Harris, Sanderson Kristy, Baune T Bernhard, âThe role of
physical activity in the treatment and prevention of depression
mediated by immune-modulatory effectsâ; Journal of Yoga and
Physical Therapy; 2014; 4(3); 1-9
4. Grosso Giuseppe, Galvano Fabio, Marventano Stefano,
Malaguarnera Michele, Bucolo Claudio, Drago Filippo and
Carci Filippo, âOmega-3 Fatty Acids and Depression: Scientific
Evidence and Biological Mechanismsâ; Oxidative Medicine and
Cellular Longevity; 2014; 1-17
5. Ibarra Olga, Gili Margalida, Roca Mignel, Vives Margalida,
Serrano Jesus Mario, Pareja Antorio, Capayo Gracier Javier,
Jnanes Gomez Rocio and Toro Mauro Garcia, â The
Mediterranean diet and micronutrient levels in depressive
patientsâ; Nutricion Hospitalaria; 2015; 31 (3); 1171-1175
20. 6. Opie S Rachelle, OâNeil Adrienne, Jacka N Felice, Pizzinga
Josephine, Itsiopoulos Catherine, âA modified Mediterranean dietary
intervention for adults with major depression: Dietary protocol and
feasibility data from the SMILES trialâ; Nutritional Neuroscience;
2017; 1-16
7. Overdorf Virginia and Kollia Betty, Makarec Katherine and Szeles
Alleva Cassandra, â The relationship between physical activity and
depressive symptoms in healthy older womenâ; Geontology and
Geratric Medicine; 2016; 2; 1-8
8. Sanchez- Vilegas, Gonzalez Miguel Angel Martinez, Estruch Ramon,
Salvado Salas Jordi, Corella Dolores, Covas Isabel Maria, Aros
Fernando, Romaguera Dora, et.al, â Mediterranean dietary pattern
and depression: the PREDIMED trialâ; BMC Medicine; 2013;11; 1-
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9. Sanchez- Villages A, Henriquez P, Bes-Rastrollo M and Doreste J,
âMediterranean diet and depressionâ; Public Health Nutrition; 2006;
9(8A); 1104-1109
10. World Health Organization, â Depression in India: Letâs talkâ; 2017