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YOGA & DIET TO PREVENT DEPRESSION: A REVIEW
1
Saloni Jadhav, 2Mrunmayee Dixit and 3Dr. Geeta Dharmatti
1
Assistant Professor, 2Research Scholar and 3Adjunct Professor
1, 2&3
Department of Ayurveda & Yoga, Tilak Maharashtra Vidyapeeth,
Pune, Maharashtra, India
Abstract
Depression is one of the most common mental disorders seen in today’s world. Studies have shown that diet, nutrition and yoga
play a vital role in the prevention of depression and its clinical treatment. The present review aims to provide a clear understanding on
the role of specific dietary foods, nutrients, antioxidants, phytochemicals & certain yogic techniques in the prevention of depression.
Certain traditional diets such as Mediterranean, Norwegian or Japanese diets have been associated with reduced probability and risk for
depression. On the other hand, junk & processed foods increase depression risk. It is therefore concluded that maintaining a diet rich in
fruits, vegetables, whole grains, omega3 fatty acids, antioxidants & performance of yogic techniques like dhyana, pranayama, tratak,
and yoga nidra can help prevent depression.
Keywords: Depression, Diet, Health, Nutrition, Yoga, Yoga Nidra.
Introduction
According to WHO, depression is one of the most common neuropsychiatric disorders. Approximately 280 million people in
the world suffer from depression. 1 The incidence of depression increases during the adult years.
The symptoms of depression vary from usual mood fluctuations and short-lived emotional responses to challenges in everyday
life. In case of recurrent, moderate, severe intensity episodes, it may become a serious health condition. It can cause the affected person
to suffer greatly, leading to improper functioning at work, school and in the family. At its worst, depression may also lead to suicide.
Types of Depression
There are two major forms of depression. They are as follows
Major depression: It includes symptoms of depression which are persistent most of the time for at least 2 weeks. It typically
interferes with one’s ability to work, sleep, study and eat.
Persistent depressive disorder (dysthymia): It often includes symptoms of less severe intensity. They last much longer,
typically for at least 2 years. Other forms of depression include:
Perinatal depression, which occurs when a woman experiences major depression during pregnancy or after parturition
(postpartum depression).
Seasonal affective disorder (SAD), which comes and goes with the seasons, typically starting in late fall, early winter and going
away during spring, summer.
Depression with symptoms of psychosis, which is a severe form of depression where a person experiences psychosis symptoms
such as delusions (disturbing, false fixed beliefs) or hallucinations (seeing or hearing things that others do not see or hear).
Individuals diagnosed with bipolar disorder (formerly called manic depression or manic-depressive illness) may also experience
depression.2
Although there are known, effective treatments for mental disorders; a majority of population i.e., more than 75% of people in
low and middle-income countries receive no treatment. Barriers to effective care include a lack of awareness about the mental health
services, lack of resources, lack of trained health-care providers and social stigma associated with mental disorders.
During a depressive episode, the person experiences depressed mood (feeling sad, irritable, guilty or empty) or a loss of interest
or pleasure in activities, for most of the day, nearly every day, for at least two weeks. Several other symptoms are also present which
may include poor concentration & memory, feelings of excessive guilt or low self-worth, hopelessness about the future, suicidal
thoughts, disrupted sleep, changes in appetite or weight and feeling fatigued or low in energy.
Depression results from a complex interaction of social, psychological, and biological factors. People who have gone through
adverse life experiences (unemployment, bereavement, traumatic events) are more likely to get trapped in the vicious cycle of depression.
Depression can, in turn, lead to more stress and dysfunction worsening the affected person’s life and the depression itself.
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Diet to prevent depression:
Diet plays a very important role in the prevention of depression. The relationship between mood and food is complex. Mood
can influence the foods we choose to eat. The relationship between food and mood can also go the other way: the food we choose to eat
may affect our mood. When we speak of nutrition and health, we generally think of nutrition in relation to the prevention or treatment
of health ailments such as heart disease, diabetes, cancer, obesity, hyperlipidemia and related disorders. Most of us, however, rarely
relate diet and nutrition to mental health. Only recently have we begun to study the role of certain dietary nutrients in relation to mental
health and performance. However, according to Prasad (1998), the use of diet to enhance mental function is not a recent phenomenon.
The serotonin theory is one explanation of how our food influences our mood. Neurotransmitters and neuromodulators are
basic units of chemical communication within the nervous system. Serotonin is an important neurotransmitter that the brain produces
from an amino acid, tryptophan which is present in foods such as clams, oysters, escargot, octopus, squid, bananas, pineapple, plums,
nuts, milk, turkey, spinach, and. Functions of serotonin include the regulation of sleep, appetite, and impulse control; increased levels
of which are related to mood elevation. A protein rich meal contributes proportionately more competing large neutral amino acids than
tryptophan, resulting in reduced entry of tryptophan into the brain and therefore reduced serotonin synthesis. A carbohydrate-
rich/protein-poor diet increases brain serotonin synthesis.3 Omega-3 fatty acids have also shown some positive effects on depression
which may depend on their abundant presence in the human nervous system and their anti-inflammatory capacity, which may counteract
inflammatory processes occurring in depression. On the other hand, some observational studies have shown that a diet rich in processed
& fast foods increase the risk of depression. These foods are high in trans-fatty acids, saturated fat, refined carbohydrates, added sugars
and are low in nutrients and fiber.5
Evidence from recent meta-analyses found that diets higher in fruit, vegetables, wholegrain cereals, pulses, nuts, and seeds are
associated with a reduced probability or risk for depression. A study found that a diet high in fruits and vegetables made participants
calmer, happier and more energetic in their everyday life. Certain studies have shown that high adherence to traditional diets such as
Mediterranean, Norwegian or Japanese diets have been associated with reduced probability and risk for depression. A traditional whole-
food diet provides an abundance of micronutrients, polyphenols, antioxidants and healthy fats that are individually and collectively
associated via multiple pathways with optimal brain function.4
Antioxidants to prevent depression
1. Catechins: Tea is a rich source of bioactive natural compounds such as catechins, flavonols, theaflavins, and thearubigins, which
possess potent antioxidant activity and can inhibit lipid peroxidation. (-)-Epicatechin, (-)-epigallocatechin, (-)-epicatechin gallate,
and (-)-epigallocatechin gallate constitute the main catechins present in green tea, which are oxidized to theaflavins and thearubigins
during fermentation. In addition to this, other important phytochemical constituents of tea such as kaempferol, quercetin, myricetin,
chlorogenic acid, caffeic acid, p-coumaric acid and quinic acid also have potent antioxidant activities. Several in vitro studies have
highlighted beneficial effect of green tea administration on depressive-like behaviour. It has also been reported that theanine, a non-
proteinaceous amino acid component of green tea, can reduce depressive-like symptoms through modulation of dopamine and
serotonin levels, and consequently hypothalamic–pituitary–adrenal axis activity.5
Figure 1: Structure of Catechins 5
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2. Resveratrol: Resveratrol (3,5,4’-trihydroxystilbene) is another important natural polyphenolic antioxidant present in grape skin
(Vitis vinifera L.). Resveratrol is also found in different types of wine, particularly red wine, in which the wine making includes
skin maceration. It is also found in many plant species belonging to the families of Vitaceae, Gnetaceae, Dipterocarpaceae,
Cyperaceae, and Leguminosae. In addition, it has also been identified in different berries, red grapes, as well as Japanese Knotweed
(Fallopia japonica (Houtt.) Ronse Decr.). Lopez et al. studied the potential antidepressant activity of trans-resveratrol administration
in mice. A recent study performed by Huang et al. also showed that combination of piperine with transresveratrol significantly
enhanced the antidepressant activity of trans-resveratrol.5
Figure 2: Structure of Resveratrol 5
3. Cocoa: Cocoa tree is known as one of the most important edible and economic plant widely grown within the tropical region of
South America. It is widely used for manufacturing cocoa powder and chocolate. Cocoa is one the most important and common
rich sources of natural bioactive compounds, including polyphenols in the human diet. A study reported that administration of cocoa
for 1 month significantly enhanced mood states in Bond–Lader Visual Analogue Scale. Similar results were obtained from a cross-
sectional study on 1018 adults. More research is needed to prove anti-depressive effects of cocoa. 5
4. Anthocyanidins: The term anthocyanidins includes a group of plant pigments which possess multiple pharmacological activities.
It has been reported that among the edible plants, blueberry, raspberry, blackberry, bilberry, cranberry, cherry, grapes, and red
cabbage are rich sources of anthocyanins. They are also present in flowers, fruits, stems, leaves and roots of some plants.
Anthocyanins have been mainly isolated and identified in the vacuolar solution of epidermal cells, as well as anthocyanoplasts of
cell vacuoles. A study suggests that the administration of hibiscus flower extracts significantly ameliorates depressive-like
behaviours in mice. While these studies suggest that anthocyanidins may present promising effects on depression in rodent models,
these data have not, to our knowledge, been translated into the clinic.5
5. Curcumin: It is the principal curcuminoid present in turmeric (Curcuma longa) plant. It has been hypothesized that curcumin might
be useful in the treatment of depression & other neuropsychiatric disorders.6
B-Vitamins & Depression: Vitamin B deficiency has been implicated in a plethora of neuropsychiatric disorders. Epidemiological
studies have shown an inverse correlation between serum levels of B vitamins and the risk of depression. Among the B vitamins, much
attention has been drawn to folate. Several reports showed that elderly people with B12, B6, and folate deficiencies as well as higher
homocysteine levels are more susceptible to depression-like symptoms. Folate and vitamin B12 are also known to play a crucial role
not only in the methylation of homocysteine to methionine, but also in the synthesis of S-adenosylmethionine. S-adenosylmethionine is
involved in numerous physiological processes, such as protein and phospholipids metabolisms, and biosynthesis of monoamine
transmitters, i.e., serotonin, epinephrine, and dopamine.5
Yoga to prevent depression: Yoga has its origins in Indian culture and in its original form consisted of a complex system of spiritual,
moral and physical practices aimed at attaining self-awareness. According to Ayurveda, along with the physical dimension of health,
the factors which are key in maintaining the Pyschological health namely – Indriya, Mana and Atma have been considered. 8 Hatha yoga,
the system on which much of Western yoga is based, has 3 basic components, asanas (postures), pranayama (breathing exercises) and
dhyana (meditation). While the ultimate goal of traditional yoga has been described as uniting mind, body, and spirit, yoga has become
a popular means to promote physical and mental well-being.9 Mind–body medical interventions, i.e., interventions that focus on the
interactions among the brain, the rest of the body, the mind, and behavior, are commonly used to cope with a wide range of depression
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severity and yoga is one of the most commonly used minds–body interventions. Recently, a call has been made to rigorously evaluate
the effectiveness of yoga in psychiatry.7
Systematic reviews have shown that yoga can improve comorbid mental symptoms in physical conditions such as cancer,
menopausal symptoms, or pain. As well, yoga has been shown to improve mental disorders. 7
Yoga, in particular meditation-based yoga forms seem to be effective for treating depression. While the low methodological
quality of the included studies limits the interpretability of the results and safety of the intervention remains unclear, yoga, especially
meditation-based yoga forms, could be considered an ancillary treatment option for patients with depressive disorders and individuals
with elevated levels of depression.7
Pranayamas useful to prevent depression
Various pranayama methods such as Ujjayi pranayama, Sheetakari pranayama, Sheetali pranayama, Bhastrika pranayama,
Bhramari pranayam, Moorchha pranayama help in reducing anxiety, mental tension & to prevent the recurrence of depression. The word
Pranayama means ‘pranic capacity or length.’ Prana & mind are intricately linked. The breathing process is directly linked to the brain
& central nervous system. It is also linked to hypothalamus. Erratic breathing sends erratic impulses to this center & thus creates
disturbed responses.10
Tratak for depression
The word Trataka means to gaze steadily. It is a process of concentrating the mind & curbing its oscillating tendencies. There
are two forms of its practice, one is bahiranga i.e., external trataka and the other one being antaranga or internal trataka. In Bahiranga
trataka, one needs to gaze at an object or symbol until its subtle form manifests in front of the closed eyes. It can be performed anytime,
but is more effective when done on an empty stomach. The most suitable time is between four & six a.m. after asana & pranayama
practice. It benefits not only eyes but is therapeutic in depression, anxiety, poor concentration & memory. 10
Figure 3: Bahirangha trataka (External concentrated gazing) 10
Yoga Nidra to prevent depression
Another activity which might help to prevent depression is Yoga Nidra. Yoga nidra or yogic sleep is a state in which the
conscious mind subsides but awareness remains. Now-a-days, it has become a practice where the person lies in shavasana & consciously
relaxes the body, part by part & finally concentrates on natural breathing. It is a natural state of consciousness which is neither sleep nor
awaken. To define, it is altered state if consciousness. It is probably one of the best-known techniques to induce complete physical,
mental & emotional relaxation. Research has shown that performing yoga nidra induces alpha waves (frequency 7.7-12 c.p.s.) which
correspond to relaxation in the brain. Initially, the state of yoga nidra is dominated by alpha waves, but later on the person can experience
delta waves & deep sleep.4
In today’s world where psychological problems are on the rise, practicing yoga nidra can act like a boon for the mankind.
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Conclusion
In today’s world, where depression is on the rise, following a healthy lifestyle can act like a saviour. Inclusion of healthy foods
in the diet i.e., more fruits, vegetables, whole grains, fatty fish, nuts & oil seeds can prevent from experiencing depression. Along with
this, regular practice of certain yogic techniques such as dyana (meditation), pranayama (breathing excercises), tratak (concentrated
gazing) & Yoga nidra can help preventing the same.
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