The Surprising Link Between Your High-Salt Diet and Depression

Feeling suddenly down after absolutely downing pickles and papdi chaat for a week straight (hopefully on separate occasions)? That sweet, sweet, or should we say salty diet you're indulging in might just be the problem!

Don't get us wrong—we all feel the intense urge to stare off through the window as the raindrops fall from time to time. However, the amount of soy sauce in your nightly noodles definitely plays a part in your sudden mood drop.

We at Kofuku have found (that others have found) a connection that might just make you rethink that next pinch of namak!

We're not willy-nilly saying that your high-salt diet triggers some of the biggest signs of depression. Your body and mind are literally two best friends who, for the well-being of the person, aka you, are always holding hands. What affects one almost always has a ripple effect on the other. And what affects them will inadvertently affect you.

We've been through this, right? When you have a nasty flu, you don't exactly feel ready to bust some moves. Similarly, when you feel emotionally drained, your energy levels might plummet, and your appetite can go haywire.

Our bodies are complex systems interconnected through a network of hormones, neurotransmitters, and inflammatory pathways.

So, when we talk about diet and mental health, we're not just making random guesses. The food we eat is literally the fuel for our entire system, including our brain, the command centre for our thoughts, feelings, and moods.

A diet rich in essential nutrients supports optimal brain function, helping it produce those feel-good chemicals and manage stress effectively. On the flip side, a diet lacking in vital elements or overloaded with harmful ones can throw this delicate balance off-kilter.

We often associate it with persistent sadness, and that's definitely a big one. But depression can present in many different ways, some more inconvenient than others.

But hey, that's the way mental illnesses work. There are no good or bad sides. It can often show up in ways you might not expect. So here are some common signs of depression first:

• Feeling down or tearful for most of the day, nearly every day.

• Losing interest in hobbies, activities, or even people you used to enjoy. Most of the drop in interest is quick enough that it's discernible from the natural gradual way of losing interest in a project.

• Noticeable weight loss or gain when not trying to change, or a significant decrease or increase in appetite nearly every day.

• Either struggling to fall asleep (insomnia), waking up too early, or sleeping way too much (hypersomnia).

• Feeling tired all the time, even after sleeping. Like you're constantly wading against the current, even when the water is still.

• Believing you're not good enough or dwelling on past mistakes.

• Feeling foggy-brained and struggling with focus. This eventually leads to a lot of memory-related issues as well.

• Recurring thoughts about dying, death, or suicide (it's crucial to seek help immediately if you experience these).

And now, a few less commonly talked about signs of depression:

• Feeling easily agitated, restless, or on edge.

• Unexplained headaches, stomachaches, or muscle pain that don't seem to have a clear physical cause.

• Changes in bowel habits, like constipation or diarrhoea, can sometimes be linked to mood.

• Pulling away from friends and family, even if you don't consciously feel sad.

• Finding it hard to start or finish tasks, even simple ones.

It's important to remember that experiencing one or two of these occasionally doesn't necessarily mean you have depression.

But if several of these symptoms persist for more than two weeks and are significantly impacting your daily life, that is when you need to take action. By seeking professional help with the support of family, friends and loved ones.

Of course we do! We're not ones to declare almost clickbait topics without evidence.

And we can already hear you thinking, "Salt? Really? How can something so common be linked to something as complex as depression?" Emerging research is starting to shed light on this surprising connection.

While the exact mechanisms are still being unravelled, scientists believe that a high-salt diet can impact several bodily systems that are also implicated in mental health.

For example, we already know through the 2021 study titled Does Sodium Intake Induce Systemic Inflammatory Response? A Systematic Review and Meta-Analysis of Randomized Studies in Humans, which shows that excessive salt intake can promote inflammation throughout the body, including the brain.

Chronic inflammation has been increasingly recognised as a potential contributor to depression. Because, believe it or not, when your body is constantly fighting inflammation, it can disrupt the delicate balance of brain chemicals that regulate mood. Truly a shocker!

Other notable effects of a high-sodium diet are:

Our gut and brain have a superhighway of communication called the gut-brain axis. High salt can disrupt the balance of good and bad bacteria in your gut. An unhealthy gut microbiome has been linked to various mental health issues, including depression.

High salt is a well-known contributor to high blood pressure and cardiovascular problems. These conditions have also been associated with an increased risk of depression. It's like a domino effect – one physical health issue can sometimes pave the way for mental health challenges.

Some other studies, like the 2021 High-Salt Diet Impairs the Neurons' Plasticity and the Neurotransmitters-Related Biological Processes, also suggest that high salt intake might interfere with the normal functioning of neurotransmitters like serotonin, which plays a crucial role in regulating mood, sleep, and appetite.

One interesting study published in the journal Brain, Behaviour, and Immunity found a link between higher dietary sodium intake and increased depressive-like behaviours in mice. The researchers suggested that this might be related to the inflammatory effects of high salt on the brain.

Another study published in the Journal of Affective Disorders indicated a possible association between high sodium intake and a higher risk of depression in adults.

Given the high salt content in many popular Indian snacks and dishes (think papdi chaat, pakoras, pickles, processed foods), it's certainly a topic worth more regional level attention than the existing western-focused research. It's definitely a work in progress and being aware that it's even a possibility can open many doors in terms of treatment options and recovery.

It would be so much easier if it were just salty food. While salt might be a valiant contender, other dietary factors can also play a role in your mood. Here are some common culprits, including some familiar faces from our very own Indian cuisine:

• High Sugar Intake: White bread, maida-based snacks, and sugary sweets can lead to a temporary high, followed by a crash that can worsen mood and energy levels.

• Processed Foods: Many packaged namkeens and snacks are often loaded with unhealthy fats, artificial ingredients, and hidden sugars and salt, these can contribute to inflammation and nutrient deficiencies.

• Unhealthy Fats: Trans fats and excessive saturated fats can negatively impact brain health. Think fried foods like samosas, vadas, and pakoras.

• Alcohol: While it might offer temporary relief, alcohol is a depressant and can worsen symptoms in the long run.

• Caffeine (in excess): Too much caffeine can lead to anxiety, jitters, and sleep disturbances, which can indirectly affect mood.

It's all about balance and moderation! Enjoying these foods occasionally is perfectly fine, but making them the highlight of your diet might not be the best for your mental well-being.

Now that you know what NOT to eat, we'd be remiss not to show you what you CAN eat. Just as certain foods can potentially worsen mood, others can be powerful allies. A balanced diet is the first step.

While you make your meals, here are some key dietary components that are beneficial for mental health:

Omega-3 Fatty Acids:

Found in fatty fish (like salmon, mackerel – though less common in our traditional diets, flaxseeds, and walnuts. These healthy fats are crucial for brain health and have anti-inflammatory properties.

Kofuku Tip: Add flaxseed powder to your roti dough or sprinkle it on your yoghurt—snack on a handful of walnuts.

B Vitamins:

Found in whole grains, leafy green vegetables, legumes, and dairy products. B vitamins are essential for energy production and nerve function.

Kofuku Tip: Opt for whole wheat roti, sabjis made with leafy greens, and a variety of dals.

Vitamin D:

While sunlight is the primary source, some foods like fortified dairy and mushrooms contain vitamin D. Low levels have been linked to depression.

Kofuku Tip: Spend some time in the early morning sun. Include mushrooms in your curries and subzis.

Magnesium:

Found in nuts, seeds, leafy greens, and whole grains. Magnesium plays a role in nerve function and mood regulation.

Kofuku Tip: Snack on almonds and cashews. Include spinach and fenugreek leaves in your diet.

Antioxidants:

Found in colourful fruits and vegetables like berries, spinach, carrots, and bell peppers. Antioxidants protect brain cells from damage.

Kofuku Tip: Include a variety of colourful vegetables in your sabjis and curries. Enjoy fruits like berries (if it's the season), oranges, and pomegranates.

Probiotics:

Found in fermented foods like yoghurt and some pickles (in moderation, due to salt content). Probiotics support a healthy gut microbiome.

Kofuku Tip: Enjoy a bowl of plain yoghurt daily.

Breakfast:

• Whole wheat roti with a vegetable sabji (e.g., spinach or mixed vegetables)

• A small bowl of plain yoghurt with a sprinkle of flaxseed powder and a few berries.

Mid-Morning Snack:

• A handful of almonds and walnuts

• One piece of fruit (e.g., banana, apple, orange)

Lunch:

• Brown rice or quinoa

• Lentil soup (dal) with mixed vegetables

• A side salad with cucumber, tomatoes, and onions (pick a few vegetables that you prefer as well)

Evening Snack:

• Roasted chickpeas (chana)

• A small bowl of yoghurt

Dinner:

• Whole wheat chapati

• Vegetable curry (e.g., with paneer, tofu, or mixed vegetables)

• A side of raita

This is just something to give you an idea of how it'd look to have a balanced diet. Making gradual, sustainable changes to your diet is more effective than drastic overhauls. Keep it simple and mostly filled with food you genuinely like. Half the battle of staying consistent relies on how much you like it.

So, there you have it! The surprising link between that seemingly harmless pinch of salt and your mood is becoming increasingly evident. If this blog made you reconsider your diet, we've successfully achieved our goal. It doesn't hurt to have a good reminder that what we put into our bodies has a profound impact on our overall physical and mental well-being.

You have to remember that this isn't about banishing salt from your life entirely (after all, it does add flavour!). It's about being mindful of your intake and nourishing your body with the proper nutrients, because in actuality, you're also nourishing your mind.

Stay happy, stay healthy, and remember to go a little easy on the salt!

Q. Salt and mental health? Is there really a connection?

A. Don’t eat too much salt. It can affect how the brain works with stress and mood. Too much salt means inflammation and skewed neurotransmitter balance. Anxiety and depression might come knocking at your door.

Q. Okay, I’ll cut back. What guarantees that my mood will improve?

A. Reducing salt can have a positive impact on overall brain function and emotional regulation. Don’t expect your depression to disappear overnight, lowering salt intake may help reduce inflammation and improve stress response.

Q. How much is considered too much?

A. The World Health Organization says less than 5 grams (about one teaspoon) of salt per day. Most people, however, consume much more. You figure your ideal quantity.

Q. What else is bad for my mental health?

A. Stay away from processed snacks, fast food, canned soups, and salty condiments like soy sauce.They spell excessive sodium.

Q. Can I just change my diet? Do I need a doctor’s opinion?

A. Yes, you need a doctor’s opinion but that is no reason to stress. Depression is a complex condition. Always speak to someone, get evaluated and take advantage of tailored advice. YOu got this.