Diet, Anxiety, and Depression: What You Need to Know
by Melinda Burris

The very word “athlete” is synonymous in the minds of most with pristine health and optimized performance. Unsurprisingly, most are astonished to learn that for many reasons, athletes are prone to mental health issues including depression, anxiety, and eating disorders. This article investigates why athletes are susceptible to developing these disorders. The link between proper nutrition and the maintenance of a regular diet and sleep routine for the prevention and treatment of depression and anxiety is also discussed.

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Major Depression in the United States

For those living in the U.S., major depression has long been an issue. The National Institute of Health (NIH) regularly releases annual reports citing statistics of those who suffer from major depression in this country. The most recent numbers, released in February of last year show “7.1% of all U.S. adults” suffer from major depression, which is defined as trouble eating, sleeping, and a lack of interest in pursuing usual activities that lasts for two weeks or longer.¹Long-standing research has linked major depression with an increased level of anxiety. Psychiatric Times notes, “the prevalence of comorbid anxiety disorder and major depressive disorder (MDD) is frequent and perhaps as high as 60%.”²

The 2019 findings of the NIH also note the highest demographic with a propensity for developing major depression was demonstrated to be “individuals aged 18-25 (13.1%).”¹ This is also commonly agreed to be the age range when most people, particularly athletes, are at their physical peak.

Why Athletes Are at Increased Risk

The trend of athletes being particularly susceptible to mental health challenges such as depression and eating disorders has been noted by scientists as an area that has been under-researched. In 2014, a study, “Eating psychopathology as a risk factor for depressive symptoms in a sample of British athletes” was published in the Journal of Sport Sciences. The purpose of the study was to attempt to determine if depression in athletes makes them prone to eating disorders or if the reverse is true.³

Sports has long been big business and the pressures athletes face to maintain a high level of performance while juggling a rigorous training schedule is often compounded by financial difficulties and a struggle to preserve a healthy “balance with other aspects of their life such as study, family and friends.” ³

Of course, the ultimate pressure athletes are confronted with is to maintain their heightened physical condition or to remain “body perfect.”³ In pursuit of this goal, elite athletes must adhere to strenuous dietary programs which researchers have noted places them at increased risk of not eating balanced meals and reducing calorie intake too drastically to maintain a certain weight.³ This lack of nutritional balance can have adverse effects on mental health. The research reveals that as many as “17% of competitive athletes [show] symptoms of psychiatric disorders.”³

Participants in the 2014 study included 122 British athletes who were given questionnaires designed to gather data on each athlete’s current weight, diet history, and any past medical diagnoses of clinical issues involving eating and unhealthy practices for reaching or retaining a desired weight. The subjects were also asked about their mindsets toward food and researchers analyzed the responses for any red flags associated with eating disorders including “fear of losing control” and any tendencies toward having a negative or distorted self-image.³

The initial study concluded with an evaluation of the participants’ frame of mind and an assessment to identify any symptoms of clinical depression. After six months, researchers went back and checked the body mass index (BMI) of each of the study subjects. This information was used to launch two additional studies—one to assess the psychological state of mind of each of the participating athletes at the beginning of the original study and contrast that information with the documented eating habits the athletes exhibited six months later. The other additional investigation focused on “eating psychopathology at outset and depressive symptoms at the endpoint.” The final findings demonstrated “eating and diet disturbances were a precursor to depressive tendencies.”³

The Connection Between Diet, Depression, and Anxiety

A 2008 study by Rao et al found most people lack education and proper awareness of the link between good nutrition and mental health conditions including depression and anxiety. In general, depression is still widely viewed as an illness that is based on emotional instability. As this study points out, “nutrition can play a key role in the onset as well as severity and duration of depression.”⁴

Experts have observed two key factors in the dietary habits of those suffering from depression:

1. A lack of balanced nutrition is often noted in individuals diagnosed with depression. It has also been observed that when depressed, people often crave and indulge in foods that exacerbate their condition. Excessive intake of sugary foods is common among those suffering from depression.^4,5
2. People with depression also tend to have a poor dietary history, which often includes a diminished appetite and a tendency to not eat regularly.^4,5

Evidence shows that many Americans do not eat regular, balanced meals, which frequently leads to nutritional deficiencies that can often be severe. Scientific studies have revealed promising results when daily supplements are introduced into the dietary regimen of individuals with depression. Some findings suggest a connection between taking these supplements to correct the nutritional deficiencies and a noticeable abatement of depression symptoms.⁵

The Role of Omega-3 Fatty Acids

A diet rich in omega-3 fatty acids, which are naturally absorbed by the body through a diet rich in fish oil, have been shown to alleviate depression in humans. This fact is supported in part by repeated scientific findings that incidents of depression are far lower in countries where fish is a regular part of the population’s diet. Thus, researchers point to diets in America and other western countries where omega-3 fatty acids make up a small percentage of daily nutritional intake as one reason depression is more prevalent in these areas.⁵

Nutritional Strategies for Combatting Major Depression and Anxiety

While medications have proven effective in treating major depression and anxiety, there is a high level of non-compliance among these patients. Not seeking proper treatment for these conditions is also a major factor. Statistics show that only an estimated “[one] third of people suffering from depression seek treatment.”⁵

As is often pointed out here in Hurdles First, a consistent and balanced diet, being vigilant about drinking an adequate amount of water to avoid dehydration, and a regular and consistent sleep routine are all key components to maintaining not only top athletic performance, but for preserving overall physical and emotional well-being. 

References:

1. National Institute of Health (n.d.) Major Depression.
2. Cameron, O.G. (1 December 2007). Understanding Comorbid Depression and Anxiety.
3. Taylor & Francis. (15 July 2014). Eating Disorders and Depression in Athletes: Does One Lead to the Other?
4. Rao, T. S., et al. (2008). Understanding Nutrition, Depression, and Mental Illnesses.

Naidoo, U. (13 April 2016). Nutritional Strategies to Ease Anxiety.

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