One recent study even suggests that nitrates can alter gut bacteria in such a way as to tip the scales toward bipolar disorder. Used as a preservative and to enhance color in deli slices and cured meats like bacon, salami and sausage, nitrates may be connected with depression. When I work with anxious patients who drink, I always ask them to consider the contexts in which they might be using alcohol in an unhealthy way - for instance, using drinking as a means of coping with something they are trying to avoid - and to consider moderating the amount they drink. But different people (and their brains) respond differently to alcohol abuse. In general, men who consume more than 14 drinks per week or more than four drinks in a single day at least once a month are considered to be heavy drinkers, as are women who drink more than seven drinks per week or three drinks per day. In 2018, in the British Medical Journal, they reported that people who had abstained from alcohol completely or who consumed more than 14 drinks per week had a higher risk of dementia compared to those who drank alcohol in moderation. While drinking might make them relax in the moment, they pay for it the next morning, when they wake up jittery with brain fog.Īrchana Singh-Manoux, a research professor and director at the French Institute of Health and Medical Research, and her colleagues followed 9,087 people over 23 years to see how alcohol related to the incidence of dementia. The "work hard, play hard" mindset often leads to heavy drinking on weekends as a way to relieve stress. I often encounter people in my practice who live stressful lives. Low-GI foods include green vegetables, most fruits, raw carrots, kidney beans, chickpeas and lentils. Honey, orange juice and whole-meal breads are medium-GI foods. High-GI carbs include potatoes, white bread and white rice. Researchers discovered that people who had the highest score on the carbohydrate-quality index, meaning they were eating better-quality carbs, were 30% less likely to develop depression than those who were eating high-GI carbs. The GI is a measure of how quickly foods convert to glucose when broken down during digestion the faster a food turns into glucose in the body, the higher its GI ranking.
"Better-quality" carbohydrates were defined as whole grains, foods high in fiber, and those ranked low on the glycemic index (GI).
They administered a questionnaire called the "carbohydrate-quality index" to 15,546 participants. In 2018, researchers sought to evaluate which particular carbohydrates, if any, had an association with depression. Don't panic, I'm not going to suggest eliminating carbs from your diet completely! But the quality of the carbs you eat matters. That means they can also raise your risk for depression. Even if high-carbohydrate foods - for example, bread, pasta, and anything else made from refined flour - don't taste sweet, your body still processes them in much the same way it does with sugar.
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