In many cases, our mood affects what and how we eat. It is normal for intense emotions to make us feel a loss of control when it comes to eating. So it is not surprising that there is a link between depression and weight gain. However, it's not just caused by environmental mechanisms but also by chemical disturbances in our brain.
Depression and weight gain are understood to affect people both ways. People who are depressed are more likely to become overweight, yet overweight people have a higher risk of depression. According to the CDC, nearly 43% percent of adults with depression have obesity. And adults who have been diagnosed with depression are more likely to be overweight.
Scientists are still working to understand the mechanisms that affect this depression-weight relationship. Yet, what is understood is the relationship between our hormones and our appetite.
Depression is often associated with high-stress levels. When cortisol, the stress hormone, is produced in excess in the body, this could lead to insulin resistance. When the body doesn't respond to insulin appropriately, it signals the pancreas to produce more insulin to manage glucose levels. If not adequately addressed, this could lead to weight gain and diabetes.
Similarly, stress is said to increase serotonin production. Serotonin is a chemical produced in the brain that carries messages throughout the body and is our natural appetite suppressant. This chemical plays an important role in regulating mood as well. Several studies have confirmed that serotonin is associated with depression and weight gain.
Serotonin is released when we eat high-carb foods. When serotonin levels are adequately managed, naturally, they can have a profound impact on mood and food cravings. One study found that individuals who ate carbs saw increased serotonin levels, which ultimately affected their mood. Likewise, eating low-fat carbs in the correct amounts and at specific times "potentiates serotonin's ability to increase satiety. You will eat less, feel more satisfied, and lose weight."
What you eat has an impact on how you feel. Studies have found that a diet high in protein is linked to increased dopamine and norepinephrine levels, chemicals in the brain that play a role in managing your mood and emotions. Similarly, fruits and veggies are said to boost happiness and decrease symptoms of depression.
Studies have found that regular physical activity can improve mental health by promoting relaxation, reducing anxiety, boosting energy, and improving self-esteem. When you exercise, your body releases endorphins, the "feel good" hormone. Endorphins can help relieve pain, reduce stress, lower anxiety, and improve your sense of well-being.
Similarly, exercise is linked to better sleep, which helps you manage your mood and have more mental clarity throughout your day. Thirty minutes of moderate-intensity exercises, such as a brisk walk, is enough to get mental health benefits. Moreover, the 30 minutes do not need to be continuous; three 10-minute walks are equally valuable as one 30-minute walk.
Many anti-depressant medications note weight gain as a side effect. If you want to lose weight and feel you have found other methods of managing your depression, we recommend talking with your doctor about discontinuing medications. Be sure to communicate with your provider that weight management is essential to your health journey. They can help you find other alternatives to managing your mood.
Meditation is considered a form of mind-body therapy that intends to create a deep state of relaxation. Mediation works to focus your attention on your breath while eliminating the thoughts and emotions that are crowding your mind and causing depression or anxiety.
Studies have found that meditation can reduce feelings of anxiety and depression in patients. Meditation lowers cortisol levels (aka the stress hormone), which helps you feel more relaxed and at ease. There are several ways to practice meditation, including guided meditation, mindful meditation, mantra meditation, and yoga. All forms of meditation are beneficial in improving your mental health.
