5 top food tips

THAT DR CHATTERJEE RECOMMENDS FOR IMPROVING DEPRESSION:

1 Cut out processed food and highly refined carbs. Processed food is easy to spot. First: does it come in a packet? Second: does it have a long list of ingredients that you don’t recognise and struggle to pronounce? Highly refined carbohydrates, meanwhile, ‘turn to sugar in the body very quickly,’ says Dr Chatterjee, ‘and can have a detrimental effect on your mood’.

2 Slash your sugar intake. Sugar, says Dr Chatterjee, can literally ‘shock and scare’ your body. ‘When your blood sugar crashes your body can release its fight or flight hormones – adrenaline and cortisol. In this context, these hormones are alarm signs to your body – the food that is “shocking” and “scaring” you.’ He recommends sticking to plain water, tea and coffee because much of your sugar intake likely comes from what you are drinking, even if you think it’s healthy. (We’re looking at you, fruit juice.)

3 Eat more healthy natural fats. This, of course, is at the core of the low-carb diet. ‘Stabilise your blood sugar by eating more eggs, avocados, olives, nuts and seeds,’ writes Dr Chatterjee. Another good source he recommends is good quality red meat.

4 Add more seafood (and omega-3 fatty acids) to your diet. ‘Fatty fish such as wild salmon, anchovies, sardines and mackerel are great sources of omega-3 fatty acids, which can be helpful for your brain function,’ says Dr Chatterjee. He finds that animal sources (think grass-fed beef and lamb) tend to be more beneficial for his patients’ moods but you can also get them from other sources, such as leafy green vegetables (thank you, kale), chia seeds, flaxseeds and nuts. He even recommends seaweed as a great source.

5 Feed your gut bacteria by eating more prebiotic fibre. ‘Some scientists call these the brain’s peacekeepers,’ says Dr Chatterjee, as ‘the health and composition of these bugs play a critical role in determining your mood.’ Increase them by upping your intake of plant fibre, as in leeks, onions, garlic, artichokes and cruciferous veggies such as broccoli and cauliflower.

‘ You have the power to improve the way you feel by controlling what you put on your plate,’ says Dr Chatterjee. ‘Use that power to enhance your mood and your lifestyle.’