Have you ever felt a little "depressed" when you are dieting?
The Surprising Link Between Your Diet, Essential Fatty Acids, and Mood
You are not alone. Several studies suggest that restrictive diets and certain cholesterol-lowering medications may contribute to depression. New research on the important roles of essential fatty acids (EFAs) may explain this connection. EFAs are fats that your body cannot produce on its own, so they must be obtained through food or supplements. A deficiency in these crucial fats can lead to symptoms such as dry, scaly skin, poor wound healing, fatigue, and liver abnormalities.
EFAs and Your Brain
There are three key essential fatty acids: arachidonic acid (AA), linoleic acid (LA), and alpha-linolenic acid (LNA). While most people get enough AA from meat and animal products, LA and LNA are found in foods like:
- Linoleic Acid (LA): Pumpkin, sesame, and sunflower seeds; walnuts; wheat germ; almonds; pecans; and avocados.
- Alpha-linolenic Acid (LNA): Flax seeds, walnuts, and wheat germ.
These fatty acids are vital for the proper function of cell membranes, hormones, and the immune system. They are especially important for healthy brain and nerve cells, making up 45% of the fatty acids in nerve cell membranes. A diet lacking these nutrients can disrupt cell membrane structure and alter the production of crucial neurotransmitters like serotonin, noradrenaline, and dopamine. When these neurotransmitters are out of balance, it can negatively affect your mood and behavior.
The Dangers of Restrictive Diets
Many diets restrict fats without paying attention to the intake of essential fatty acids, leading to widespread deficiencies. The problem is compounded when following a calorie-restricted diet, as your body burns through EFAs at a higher rate. This combination of increased use and low intake can create a fatty acid deficiency, causing fatigue, altered mood, and hindering your body’s ability to build muscle, repair tissues, and fight infection.
Recognizing the importance of EFAs, NWC Naturals® has included both linoleic and linolenic acids in their Total-Nutrition Program®. This product supplies beneficial fatty acids from whole-food sources like flax seeds and wheat germ. No matter what diet you follow, ensure you are getting adequate amounts of these important fats.
Scientific Evidence: Low-Fat Diets and Depression
"Dieting, essential fatty acid intake, and depression."
Nutrition Reviews, Vol. 58, April 2000, pp. 98-108
TUCSON, ARIZONA. Low-fat diets have been widely promoted for lowering cholesterol levels, for reducing body weight, and for preventing certain types of cancer. At least one study, however, has found that although a reduction in cholesterol may reduce mortality from heart disease it may increase the incidence of fatal accidents, violent deaths, suicides, and depression. Researchers at the University of Arizona now believe that they may have found an explanation for this phenomenon.
They point out that fat restriction and cholesterol-lowering drugs may change the concentrations of polyunsaturated fatty acids (PUFAs) in the tissues including nerve tissue (neurons). Fat-restricting diets usually lead to a relative increase in the intake of omega-6 PUFAs and a relative decrease in the intake of omega-3 fatty acids. This can have serious consequences inasmuch as the omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in fish oils, are crucial for the proper functioning of the nervous system.
Several large-scale studies have found a clear association between low blood levels of EPA and DHA and an increased risk of depression, violence and suicide; a recent study in Japan found that DHA supplementation reduced aggression among healthy Japanese students. Epidemiologic studies have found a clear correlation between a low intake of EPA and DHA and the prevalence of depression. In two studies of population groups in the USA the incidence of depression was found to be 3.7% and 2.9%. Average intake of EPA and DHA in the USA is estimated to be about 0.1 gram per day. In two Japanese studies, on the other hand, the incidence of depression was only 0.9% and 0% and the intake of EPA plus DHA was 1.5 grams per day and 4.2 grams/day respectively.
Other studies have shown that on-off dieting can produce a serious imbalance in the ratio of fatty acids and may lead to depression. The researchers conclude that an extremely low-fat diet may be counter-productive and have deleterious psychological ramifications. They stress that dietary advice regarding cholesterol reduction, weight loss, and cancer prevention should emphasize the importance of an adequate intake of omega-3 fatty acids.
Bruinsma, Kristen A. and Taren, Douglas L. Dieting, essential fatty acid intake, and depression. Nutrition Reviews, Vol. 58, April 2000, pp. 98-108 [116 references]