This dietary plan, first used to help people with epilepsy control their seizures, involves eating low carb, high fat, and moderate protein. This is known as the ‘keto diet’.
It is now commonly applied as an aid in dropping pounds. Your body can burn fat rather than carbohydrates for energy when you enter into ketosis, which offers several advantages that make it simpler to remain in a calorie deficit.
The food we consume can have an impact on the mind and nervous system, the same as it does when dealing with epilepsy, thus it is possible that it will influence our emotions. This text looks at the potential of the ketogenic diet to remove or worsen depression symptoms, as well as providing advice on how to approach depression while on the ketogenic diet.
The keto diet has a beneficial impact on the brain and nervous system. It appears as though there are positive effects of using this approach not just for epilepsy but with migraine, other seizure conditions, and Alzheimer’s dementia as well.
Additionally, there is backing from some scientific studies that the ketogenic diet can be utilized to improve emotive disorders, like major depression, since the regimen may have an optimistic outcome on the brain and central nervous system in different ways.
Here are some potential advantages of the ketogenic diet that may help with depression: It should be remembered, nevertheless, that a majority of the backing research was done in animals and it is necessary to conduct additional research with humans.
Depression and Keto
The keto diet has been around a long time. It was first implemented in the 1920s for the purpose of caring for those with epilepsy. Scientists discovered that when the amount of ketones in the blood was elevated, patients experienced less epileptic convulsions, thus indicating that the keto diet is capable of influencing and altering the brain chemistry.
Scientists have researched if the ketogenic diet could be used as a way to manage depression since it has multiple connections to the brain.
The results are limited to animal studies. Here’s what we know so far:
In a research analysis, rats that were fed a keto-based diet were seen to move more than a non-keto control group, which may be indicative of less depression in the keto group as reduced movement is often associated with depression. The scientists ascertained that mice fed with a ketogenic diet, just like rodents provided with antidepressants, tended to be less inclined to express what they labelled as “behavioral despair”.
In a further research, mice that had been exposed to a ketogenic diet in the uterus but had been fed a basic diet after birth were less likely to be depressed or nervous. Mice that were given a special diet while in the uterus and after birth had exercised more than those fed with a normal diet.
The amount of brain mass in mice which had been given a ketogenic diet was not the same as those given a normal diet. Evidence indicates that the keto diet can cause changes in the dimensions of a mouse’s brain prior to delivery.
Research conducted by other sources has demonstrated that the keto diet can affect the brain structure of rats. A study showed that the ketogenic diet boosted the strength of blood vessels in the brain. A different study revealed that ketones can safeguard brain cells from harm.
May increase GABA
Gamma-aminobutyric acid (GABA) is a chemical messenger in the brain that makes a major contribution to reducing anxiety, calming stress, and balancing mood. Low GABA levels have been linked to clinical depression.
Research on animals has revealed that going on a ketogenic diet could raise the amount of GABA in the body, possibly leading to a reduction of depressive indicators. However, more research is needed.
May improve mitochondrial function
Mitochondria are parts of cells which create the power necessary for cells to operate. Abnormalities of the mitochondria, including not providing enough energy for cells to work effectively, have been brought up as an explanation for depression.
Individuals suffering from depression possess lower levels of adenosine triphosphate (ATP), a molecule which provides energy, in their brain compared to those who are not depressed.
Nonetheless, the ketogenic diet may make it simpler to create ATP in individuals with mitochondrial irregularity.
May decrease oxidative stress
Damage to cells caused by the presence of unpaired electrons (free radicals) is known as oxidative stress. These elements you encounter during your everyday life are unstable and could harm cells if they accumulate inside your body.
A plethora of illnesses and medical issues have been linked to oxidative stress. It has been observed that individuals with depression are often afflicted with a high degree of stress.
Despite this, adhering to a ketogenic diet could potentially reduce markers of oxidative tension, reinforce your antioxidant standing, and assist in reverting some of the harm created by free radicals – possibly aiding in improving depression symptoms.
May regulate insulin function
Insulin, a hormone which is responsible for controlling blood glucose levels, might also be linked to depression and mood.
Individuals who consume a large amount of sugar and starches that have been delicately changed may acquire insulin opposition, which is when the body does not react to insulin as expected.
Depression is associated with insulin resistance, in addition to weight gain, type 2 diabetes, and heart disease.
Nonetheless, pursuing a keto regimen, which restricts sugar and starch whilst assisting you in maintaining your blood glucose levels unpreserved, can potentially enhance your insulin receptiveness.
May decrease inflammation
Chronic inflammation has been linked to depression. A faulty immune system can leave you vulnerable to issues such as diabetes, oxidative damage, negative impact in mitochondria, and low GABA.
Despite this, the ketogenic diet has certain anti-inflammatory characteristics that could potentially reduce long-term inflammation. It is possible this is because when ketones are used as a source of energy, fewer reactive oxygen species, which are pro-inflammatory in nature, are produced compared to when glucose is used for energy.
Keto can have an impact on the brain and possibly be helpful in managing mental health issues. The eating plan could potentially boost GABA concentrations, advance the performance of mitochondria, normalize insulin concentrations, and decrease inflammation and oxidative distress.
In one study, people in the middle-aged range who had a diet filled with whole and natural foods (including fish, vegetables, and fruit) had a lesser chance of being diagnosed with depression than people who ate processed items (such as sugary desserts, fried items, and refined grains).
If you want to know what effect a ketogenic diet has on mental health and inflammation, you can assume that consuming anti-inflammatory foods aids in keeping good physical and psychological health, including an improved mood. Research shows a link between inflammation and depression:
- Depressed people have higher levels of proinflammatory cytokines, molecules that the body releases in response to inflammation.
- People with cancer or autoimmune diseases show higher rates of depression. While it’s true that being sick can make one feel depressed, scientists say it’s the connection between depression and inflammation that’s the likely culprit.
Stabilizing energy levels
If you’re accustomed to having oatmeal in the morning and a sandwich at noon, then you’re most likely aware of times of high and low energy.
Eating foods high in carbohydrates produces a quick rise in blood sugar levels, followed shortly by a rapid decrease. Having a dip in energy can cause you to become irritable, hence why it is called being “hangry”. When your blood sugar begins to decrease, your brain gets frantic, believing there will not be any more fuel to run.
Your body sends a rush of excitement through you as it signals to your liver to produce extra sugar. The body releases different hormones associated with stress which can cause an alarm response to potentially dangerous situations; this is known as the fight-or-flight reflex. This reaction is capable of provoking anxiety in numerous people.
Energy levels on keto diet principles are different. Ketones provide a more definite and enduring form of energy, and your body recognizes that it can draw out of the fat depots for fuel, making your brain not worry that you’re direly in need of food.
Promotes neurogenesis
The keto diet can increase your rate of neurogenesis. What is neurogenesis? Neurogenesis refers to the production of fresh neurons in the brain.
The generation of new neurons is essential for mental wellbeing due to the fact that decreased rates of neurogenesis have been linked to various conditions related to poor mental health, depression in particular. An increase in the production of nerve cells enhances your capacity to cope with emotional issues.
What you eat is essential in deciding your level of neurogenesis. Certain foods cause a decrease in the rate of metabolism, while other foods lead to an increase in the rate of metabolism. Consuming a lot of sugar (i.e. not following a ketogenic diet) negatively impacts your brain’s ability to create new neurons by increasing insulin levels in your bloodstream. Consuming too much insulin can cause harm to your internal organs, including your brain.
In a single experiment, rats that consumed a diet abundant in sugar and oxidized (degraded) fats showed a deterioration in mental capacity after only two months. The hippocampus was the part of the brain that was hit the hardest, and it is where the creation of new neurons happens.
Fat feeds our brain
Some people may be aware of the potential positive effects that the ketogenic diet can have on brain function. Individuals state they feel clearer and more attentive when they use fat as energy instead of carbohydrates. It appears that the majority of your brain is comprised of fat and in order to keep it functioning effectively, it is important to consume enough of the beneficial types of fat.
The ketogenic diet may have a positive effect on your mental well-being, as an increase in healthy fats can help maintain the functioning of your central nervous system, leading to greater stability of your mood.
Research has shown that consuming wild fish, grass-fed beef, and fish oil, which contain omega-3 fatty acids, may be beneficial to mental health.
Scientists believe that omega-3 fatty acids may enhance brain function by improving the capability of neurotransmitters to transmit signals. These fatty acids can also control inflammatory cytokines, which are responsible for inflammation in other parts of the body.
A research project revealed that EPA and DHA, two different forms of omega-3 fatty acids, could help the body release more serotonin. Serotonin is the neurotransmitter responsible for regulating our emotions. Low serotonin levels are linked to depression.
Conversely, the keto diet has the potential to contribute to depressive symptoms or to worsen existing depression in certain individuals.
The transition to a keto diet can be challenging, and the physical discomfort some people experience when the body starts to burn fat (known as the “keto flu”) can be uncomfortable. Headaches, problems sleeping, cramps, and tiredness can all be signs of keto flu.
In some cases, symptoms can go away if more liquids and minerals are taken in. No matter what, dealing with these symptoms might lead to feeling depressed.
Additionally, the dietary plan is highly limited for most people, demanding the requirement of avoiding sugar, starch, beans, and fruits and vegetables that contain lots of carbs.
You may become demoralized due to the stringent limitations imposed upon you, irrespective of whether it originates from evading “feel-good” meals, making a radical, quick shift to your normal dietary pattern, or even a lack of essential vitamins.
A deficiency of zinc, magnesium, and/or selenium in one’s diet may lead to depression. A research that encompassed more than 90,000 people discovered a correlation between leaving out food groups from one’s diet and depression.
It is also possible that you may feel disconnected from your social circle if a lot of your interactions involve food. If you’re spending more time cooking meals at home to adhere to a ketogenic diet, you may find yourself feeling down if you’re not interacting with others as much as before.
Eating a Keto diet may cause you to feel constrained, potentially leading to social alienation, and when you initially commence the plan, there may be symptoms that are tricky to deal with. This may cause you to feel depressed.
It is essential to be aware that the difference between the occasional blues and having a clinical depression is significant. Occasionally feeling down is natural, however, if it’s preventing you from having a healthy daily routine, you should consult a specialist.
If the diet is making you feel down because it’s so restricted, causing bad side effects, or leading to social isolation, you should stop following it.
You don’t have to follow a strict keto diet to lose weight; there are other, less restrictive diets that can help you reach your weight loss goals. Despite this, if you’re following the diet to regulate your glucose or epileptic levels, you should ask your healthcare professional for further advice.
If you want to continue the diet, here are some strategies you can consider:
Wait out the keto flu. If you are new to the keto diet, there is a chance that the causes of any discomfort you may be feeling are connected to something often called the keto flu. Delay the first couple of days and ensure to consume copious amounts of liquids and supplement your body with electrolytes, which will make Alteration smoother.
Focus on high quality protein and veggies. If your diet is lacking the necessary vitamins and minerals to help you to remain in good spirits, try to consume more natural, unprocessed foods. Foods that are high in magnesium such as avocado, almonds, and unsweetened dark chocolate may possibly have a positive effect on depressive symptoms.
Try cyclical keto dieting (carb cycling). This technique provides an opportunity to consume large amounts of carbohydrates in a single day every week, which may result in a simpler adherence to the diet over an extended period without taking away your preferred dishes or doing away with carbs.
If you think that the keto diet may have played a role in your depression, it is highly recommended that you seek the advice of a trained mental health expert.
Side notes
There is not a universal approach that applies to nutrition that also applies to mental health.
The keto diet has been demonstrated to provide constant energy, control inflammation in a positive way, and give your brain the energy it needs. If the usual form of the keto diet isn’t suitable for you, try different eating habits until you come across one that does work.
Remain in continual contact with your medical care specialist, and be mindful of how you’re feeling as time passes.
Do not forget that dieting is only one small piece of overall wellness- managing stress, getting adequate sleep, exercising often, and taking time for yourself are all crucial steps to having optimal mental and physical health every day.
