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A Dietary Happy Hack​

Eating certain foods helps prevent depressive symptoms and rotten moods. Here's the new science.​

"The most important decision you make is to be in a good mood." That quote is attributed to the French writer Voltaire. Smart guy, but I think he missed something: your mood isn't entirely your decision.

What Voltaire didn't know back in the 1700s was that mood is greatly affected by brain and gut health, which is greatly affected by nutrition. The foods you eat strengthen your ability to choose good moods over negative thoughts and feelings. This is especially true when it comes to depressive symptoms.

What are Depressive Symptoms?​

Here are some common ones:

• Emotional: Persistent sadness, feelings of hopelessness, irritability/anger, numbness
• Cognitive: Negative thought patterns, difficulty concentrating or making decisions, excessive guilt or shame
• Physical: Fatigue, sleep disturbances, weight changes (unintentional gain or loss)
• Behavioral: Social withdrawal, lack of motivation, neglecting personal care, engaging in self-destructive behaviors, substance abuse

Our external circumstances play a role here, of course. Sometimes life serves us a turd sandwich. But our ability to cope and bounce back is linked to diet, mainly in how it affects systemic inflammation and neuroinflammation.

The Twin Study​

A group of researchers examined the data from four different studies of twins, over 1700 pairs. In the studies, the twins were tracked for up to 11 years. The researchers focused on their diets – mainly fruit and vegetable intakes – and mental wellness.

The 7000-word study would make your eyes bleed, but here's the gist of what they found: those who consumed an adequate number of fruits and veggies were much less likely to experience depressive symptoms.


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How Do Fruits and Veggies Make You Happier?​

The researchers said fruits and vegetables are "protective" against depressive symptoms because of their micronutrients and fiber content:

"Higher levels of pro-inflammatory cytokines, oxidative stress markers, and diminished levels of antioxidant markers have all been observed in individuals with major depression... Consumption of fruit and vegetables appears to beneficially impact the composition of the gut microbiome and protect against oxidative damage to the brain."

Aside from antioxidants, plant nutrients play a role in neurotransmitter synthesis, including serotonin and dopamine, which regulate mood. And bioactive polyphenols (found mostly in berries and leafy greens), enhance brain plasticity and improve brain signaling.

Fruits and veggies also support a healthy gut microbiome by feeding beneficial bacteria. These bacteria produce short-chain fatty acids and other metabolites that communicate with the brain, influencing mood and reducing depressive symptoms.

How Many Do I Have to Eat?​

The researchers were less clear on this. They only noted that regular fruit/veggie eaters do better mentally than those who consume fewer. Most experts though say you need at least five different sources a day.