Depression is a growing concern these days, affecting countless people worldwide.

Research findings have provided us with a wide understanding of the numerous factors that contribute to depression, including genetics, environmental factors, lifestyle, and dietary habits. Surprisingly, new research has suggested that women who consume a fish-rich diet could be at a lower risk of developing depression.

The Link Between Fish and Depression

A study conducted by the University of eastern Finland observed the dietary and lifestyle habits of participants and their relation with depression risk. The study focused mainly on women-to-women among dietary fish consumers and non-consumers.

The team discovered that women who ate fish at least two times every week had a 25 percent reduction in depression risk compared to those who did not consume fish.

The Connection Between Omega-3 Fatty Acids and Depression

Omega-3 fatty acids, which are abundant in fish, could be the reason for this correlation, as research has suggested that they might have mood-stabilizing properties.

With depression being a disorder of the central nervous system, subjects with chronic depression are found to have low amounts of these essential fatty acids in their diet. Multiple studies have indicated that the therapeutic properties of omega-3 fatty acids could be harnessed to prevent and alleviate depression among sufferers.

How Omega-3 Fatty Acids Work

Omega-3 Fatty acids affect a person’s biology in several ways. Research suggests that they are capable of enhancing the functioning of neurotransmitters, which facilitate communication between nerve cells in the brain.

By increasing brain function and dampening inflammation, omega-3 fatty acids help in the treatment of many mental health disorders.

What Other Foods Contain Omega-3 Fatty Acids?

In addition to fish, other food sources of this vital nutrient include chia seeds, flaxseed, sardines, and nuts.

EPA and DHA, the two principal omega-3 fatty acids, are found in the highest concentrations in oily fish, for instance, tuna, salmon, and sardines. If you don’t consume fish, you can look for some good quality omega-3 supplements.

Some supplements contain both forms of omega-3 fatty acids (EPA and DHA) and are concentrated to provide a somewhat higher dose – about one to two grams each day.

Other Factors That Can Help in Lowering Depression Risk

While consuming more fish and other dietary sources of omega-3 fatty acids have been linked with an improvement in mood, there are a few other factors that can also help you in keeping depression away:.

Exercise: Physical activity helps in releasing mood-enhancing hormones like endorphins. Try to engage in a minimum of 30 minutes of physical activity most days of the week.
Sleep: Our brains need regular sleep to recharge. Strive to get around 8 hours of sleep every night.
Stress reduction: Chronic stress can severely affect your mood. Try to engage in activities you enjoy like meditation, yoga, or tai chi for stress reduction.
Limit alcohol: Excessive alcohol consumption can dampen the central nervous system, leading to a decline in mood. Experts recommend that women should limit their alcohol intake to one drink per day.
Avoid tobacco: Smoking can worsen depression and other psychological disorders. Talk to your healthcare provider about quit smoking consultation if you want to quit smoking.

Final Thoughts

If you are troubled with depression, it’s essential to seek prompt help from a mental health professional. Additionally, making positive lifestyle and dietary changes can significantly improve your mood and general health.

Consuming fish, a rich source of Omega-3 fatty acids, along with other healthy habits, can help reduce your risk of depression and promote better overall mental wellness.