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Gabriel Perlmutter 'Why Am I Depressed for No Reason?'

[Asia Economy Reporter Seomideum] When people who haven't met for a long time greet each other, they often say, "How have you been?" This greeting is known to have been used since the Renaissance era, and the exact expression was "Have you been relieving yourself well?" This reflects how important bowel movements were considered to a happy life. French doctor Gabriel Perlmutter emphasizes the role of 'bacteria' in the intestines in his book Why Are We Depressed for No Reason? (Dongyang Books), stating, "Unfortunately, nowadays we omit the core of the greeting."

According to the author, depressive and sensitive personalities originate from the bacteria in the intestines. He argues, "Depression and anxiety are also inflammations and symptoms caused by an imbalance of gut microbiota, so both the mind and body must be treated together." Junk food is also one of the factors that cause inflammation in the gut. A 2019 experiment conducted at the Medical University of Graz, Austria, showed that feeding junk food to mice increased their depressive feelings. Dividing 156 adult mice into two groups and feeding them a 'high-fat diet' (60% fat, 24% sugar, 16% protein) and a 'balanced diet' (12% fat, 65% sugar, 23% protein), after 8 weeks, the mice on the former diet "fell into depression, showed slower behavior, decreased activity and sociability, were excessively anxious, and constantly sought sugar."

Evidence that gut microbes influence mood is also seen in fecal transplants. When the microbiota of mice that developed depression from excessive junk food intake was transplanted into mice on a normal diet, the recipient mice also developed depression. Conversely, transplanting feces from healthy individuals helped depressed mice return to normal. In fact, according to Professor Pen Wang's team in China, a 79-year-old woman who had gained 25 kg and suffered severe constipation after months of deep depression received a fecal transplant from her 7-year-old granddaughter. "After 4 days, the patient began to feel less fatigued and was able to get out of bed on her own, (...) gradually improving to the point of feeling happiness after 2 weeks."

Depression is also reflected in bacteria found in the blood. According to French researcher Emmanuel Coruble, among 112 subjects, those suffering from depression had bacteria such as Fusobacteria and Saccharibacteria with inflammatory properties in their blood. The author states, "For patients exposed to everyday stress, probiotics or prebiotics, which serve as food for microbes, are often prescribed instead of sedatives or antidepressants," and adds, "In the future, to enhance the effectiveness of depression treatment, it is highly likely that dietary therapy and chemotherapy that modify gut bacteria and their metabolites will be conducted simultaneously."

The author also emphasizes the importance of eating habits, particularly criticizing the tendency to indulge in sweet foods like snacks and ice cream or high-fat foods. He explains, "When consuming such foods, the brain immediately releases serotonin, making us feel good at that moment. The problem is that after finishing the food, serotonin secretion naturally decreases," adding, "A rapid decrease in serotonin causes anxiety and depression to worsen. As a result, we continue to seek these foods to maintain a good mood, and continuous exposure leads the brain to become addicted to sugar."

So, what foods help reduce stress? According to the author, it is good to consume onions and garlic rich in fructooligosaccharides and inulin, broccoli and asparagus, whole wheat and rye, dried vegetables like lentils and chickpeas full of dietary fiber, chicory and cabbage high in inulin, and apples eaten with their skin, which contain abundant pectin.

However, for people who frequently suffer from irritable bowel syndrome, abdominal bloating, or abdominal pain, it is better to use a 'FODMAP restriction diet.' This generally involves avoiding sugars that are poorly digested and serve as food for bacteria. Foods to avoid include wheat, barley, rye, beans, onions, garlic, milk, fresh cheese, fresh cream, apples, pears, mangoes, cherries, and watermelon.

The author emphasizes, "A patient who showed no improvement even after taking antidepressants regained normal life just 3 weeks after starting the FODMAP restriction diet." However, he advises, "When recommending the FODMAP restriction diet, various food combinations are calculated according to the degree of symptom improvement, and foods are gradually reintroduced. This process is very long and complicated, so searching online and trying it alone is definitely not a good solution."

Written by Gabriel Perlmutter / Translated by Kim Doyeon / Dongyang Books / 15,000 KRW