<p>The World Health Organization estimates that more than 350 million individuals of all ages have depression and approximately one-third of all patients with depression fail to respond to conventional antidepressant therapies like SSRI's. The good news is that today, good science is starting to illuminate the underlying biological mechanisms of depression. This new understanding may soon help the clinical world develop new and more effective treatments. </p> <p><strong>In this episode, you'll discover:</strong></p> <ul> <li><strong>(00:00)</strong> The scope of depression and SSRI use</li> <li><strong>(03:37)</strong> How inflammation can cause depression</li> <li><strong>(09:26)</strong> But what causes inflammation?</li> <li><strong>(12:03)</strong> Treating depression with diet </li> </ul> <p><span style="font-weight: 400;">Join over 300,000 people and get the latest distilled information on depression and it's underlying causes straight to your inbox weekly:</span> <span style="font-weight: 400;"><a href="https://www.foundmyfitness.com/newsletter">https://www.foundmyfitness.com/newsletter</a></span></p> <p><span style="font-weight: 400;">Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more:</span> <a href="https://www.foundmyfitness.com/crowdsponsor"><span style="font-weight: 400;">https://www.foundmyfitness.com/crowdsponsor</span></a></p>
Actionable Insights
1. Adopt Multi-pronged Lifestyle Intervention
Implement a comprehensive lifestyle intervention, including programs targeted at reducing visceral fat, meeting nutritional needs that robustly affect inflammation, and increasing physical activity, as this multi-pronged approach is predicted to be essential for preventing and treating depression by influencing systemic inflammation.
2. Supplement with EPA Omega-3
Consider consuming the omega-3 fatty acid icosapentaenoic acid (EPA), often around 2 grams per day, as it possesses renowned anti-inflammatory properties and has been shown to prevent depressive symptoms in individuals experiencing an inflammatory response.
3. Engage in Endurance Exercise
Incorporate endurance exercise into your routine to combat depression, as it causes kynurinine to be taken up into muscle, preventing its conversion into neurotoxic quinolinic acid, which is produced under inflammatory conditions and associated with depression.
4. Reduce Sugar-Sweetened Beverages
Decrease or eliminate consumption of sugar-sweetened beverages, like soda, as daily intake can significantly increase inflammatory biomarkers (e.g., C-reactive protein) and is associated with a higher likelihood of developing depression.
5. Avoid Refined Carbohydrates
Limit or avoid consuming refined carbohydrates such as white bread and cookies, as data suggests they increase the risk of depression and exacerbate mood changes by promoting inflammation.
6. Manage Chronic Stress
Actively manage stressful experiences and psychological events (e.g., work, financial, relationship stress) to prevent chronic elevation of stress hormones like cortisol, which can dysregulate immune function, increase inflammation, and contribute to physiological changes linked to anxiety and depression.