Resources

DIET

Diet to decrease depression and anxiety symptoms;

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-03019-x

Magnesium has been shown to reduce depression, anxiety, and stress.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/

Ketamine and ketogenic diet - for anorexia nervosa

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9928830/

Ketogenic diet - may be neuroprotective, may control symptoms for depression, schizophrenia, and BD

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10220548/

EXCERSISE

Our team suggests exercising 3-5 times a week per Healthy People 2030.

Or even better: "Do at least 30 minutes of regular activity at moderate intensity on an almost daily basis, including aerobic, muscle-strengthening, flexibility, and balance-strengthening exercises." It has been shown that regular physical exercise can reduce depression, anxiety, and tension symptoms. However, it is unclear if the effect is long-lasting if you stop exercising.

In a study comparing the sertraline group vs the sertraline and aerobic exercise group, there were significantly lower levels of depression symptoms and fewer incidences of relapse in the aerobic exercise group. (1.) While exercise alone can be helpful for mild to moderate depression, exercise also can have a synergistic effect with other depression treatments.

Aerobic exercise, joga, resistance, and body vibration exercises; https://www.mdpi.com/2075-1729/13/7/1505

1. https://jamanetwork.com/journals/jama/article-abstract/2627976

2. https://onlinelibrary.wiley.com/doi/10.1111/sms.12581

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