The SMILES Trial: A Recipe for Better Mental Health

Ever wondered if changing your diet could improve your mood? The groundbreaking SMILES trial, which inspired my journey to become a nutritionist, set out to answer just that.

What is the SMILES Trial?

Published in 2017, the SMILES (Supporting the Modification of lifestyle In Lowered Emotional States) trial was the first randomised controlled study (RCT) to investigate whether improving diet could treat major depression.

The Study Setup

67 participants were divided into two groups:

1. The Diet Group: Followed a Modified Mediterranean Diet
2. The Befriending Group: Received social support

The Mediterranean Diet Recipe

The diet group followed a Modified Mediterranean Diet rich in:

• Whole grains (5-8 servings per day)
• Vegetables (6 servings daily)
• Fruits (3 servings daily)
• Legumes (3-4 times per week)
• Low-fat dairy (2-3 servings daily)
• Raw, unsalted nuts (1 serving daily)
• Fish (at least twice a week)
• Lean red meats (3-4 times per week)
• Chicken (2-3 times per week)
• Eggs (up to 6 per week)
• Extra virgin olive oil (3 tablespoons daily)

The Results: Food for Thought

After just 12 weeks:

• 32.3% of the diet group achieved remission from depression, compared to only 8% in the social support group.
• The diet group saw significantly greater improvements in their depression symptoms.

Why It Matters

This study is a game-changer because:

1. It's the first scientific study to examine diet as a depression treatment.
2. It showed that participants in the dietary intervention group had a much greater reduction in their depressive symptoms
3. The benefits came solely from dietary changes, not from exercise or weight loss.

The Science Behind It

The Mediterranean diet is rich in anti-inflammatory foods that support both mental and physical health. It nourishes not just you but also your beneficial gut microbes, which may interact with the brain through the gut-brain axis, potentially impacting mood and mental wellbeing.

What Does This Mean for You?

While more scientific research is always needed, this study suggests that improving your diet could be a powerful tool for managing depression. Here are some key takeaways:

1. Focus on whole foods: fruits, vegetables, whole grains, legumes, nuts, olive oil, and fish.
2. Reduce processed foods, sweets, and sugary drinks.
3. Work with professionals: If you're dealing with depression, consider talking to both a mental health professional and a nutrition expert.

Simple Steps to Get Started

1. Add more vegetables to your meals (aim for 6 servings daily).
2. Swap refined grains for whole grains.
3. Include fatty fish twice a week.
4. Snack on raw nuts instead of processed foods.
5. Use extra virgin olive oil as your primary cooking oil.

Remember, improving your diet is a journey. Small, enjoyable changes can add up over time. While diet can be a powerful tool for mental health, it's not a substitute for medical treatment, but rather a valuable addition to your wellbeing toolkit.

Bon appétit to better mental health!