A new study published in BMJ Nutrition Prevention & Health has found that low-calorie or restrictive diets may be associated with a higher risk of depressive symptoms, particularly in men and people who are overweight or obese. The findings challenge previous research and highlight the potential mental health costs of calorie-cutting diets, especially when followed without proper nutritional guidance.

Healthy vs. Unhealthy Diets: What We Know

Traditionally, diets rich in whole foods—such as fruits, vegetables, whole grains, nuts, lean proteins, and fish—are linked to lower risks of depression. On the other hand, diets high in ultra-processed foods, refined sugars, saturated fats, and processed meats are associated with a greater risk of mental health issues. However, not all diets fit neatly into these categories, and many people follow restrictive eating plans for various health reasons. This new study set out to explore whether these restrictive diets themselves may be linked to depressive symptoms.

The Study: Diet Patterns and Depression Scores

Researchers analyzed data from 28,525 adults who participated in the US National Health and Nutrition Examination Survey (NHANES) between 2007 and 2018. Participants also completed the PHQ-9 questionnaire, a standard tool used to assess the severity of depressive symptoms.

About 8% of participants reported depressive symptoms. Diet types were grouped into four categories:

• Calorie-restrictive diets
• Nutrient-restrictive diets (low in fat, sugar, salt, fibre, or carbs)
• Established diets (such as diabetic diets)
• No specific diet

The majority—87%—were not following any specific diet. Only 8% reported being on a calorie-restrictive diet, and even fewer followed nutrient-restrictive (3%) or established (2%) dietary plans.

Key Findings: Dieting and Depressive Symptoms

The results showed that people on calorie-restrictive diets had slightly higher PHQ-9 depression scores than those not on a diet. The differences were more significant among overweight individuals and men.

Overweight individuals following calorie-restrictive diets had PHQ-9 scores 0.46 points higher.

Nutrient-restrictive diets led to a 0.61-point increase in depressive scores in the same group.

Men on nutrient-restrictive diets had higher cognitive-affective symptoms (thoughts and feelings linked to depression) compared to women.

All three diet types were associated with higher somatic symptoms (physical symptoms linked to emotional distress) in men.

Possible Explanations and Limitations

Researchers noted that participants might have inaccurately reported or classified their diets. Unlike clinical trials, real-life calorie-restricted diets often lack adequate nutrients, leading to deficiencies that could affect mental health.

The researchers suggest that poor nutrient intake, weight cycling, and physiological stress might contribute to the link between dieting and depression. They also highlight the role of nutrients like omega-3 fatty acids and vitamin B12 in supporting brain function—nutrients that may be lacking in restrictive diets.

While the effects seen in the study were modest, the findings add to growing concerns about the mental health impact of restrictive diets. Experts stress the need for well-designed studies that accurately assess diet and mental health links, particularly among vulnerable groups.

Fish oil is a star supplement loaded with omega-3 fatty acids like EPA and DHA. It offers a spectrum of vital benefits for women’s health. These extend beyond general well-being to support heart, brain and joint function, especially in areas of concern specific to women.

Fish oil, rich in omega-3s, addresses unique needs across all stages of a woman’s life. From adolescence through motherhood to menopause, fish oil supports cardiovascular, hormonal, mental and reproductive health.

A Boost for the Heart

Fish oil plays a major role in promoting heart health. According to Dr Mohit Bhatia, it helps lower triglyceride levels, a risk factor for cardiovascular disease, and improves blood flow, making it essential for proper cardiovascular function. He adds that it also slows the progression of cardiovascular disease.

Karan Khurana, a health expert at WishNew Wellness, concurs, saying that omega-3s in fish oil reduce triglycerides, lower blood pressure, and decrease arterial inflammation. This is particularly vital for post-menopausal women, who face a greater risk of heart disease. Regular consumption of fish oil, he says, can even lower the risk of heart attacks and strokes.

Hormones, Menstrual Cycles and PMS

Women facing bloating, mood swings or cramps may find some relief with fish oil. Dr Bhatia says that some evidence-based research suggests fish oil can help alleviate PMS and menstrual pain, thanks to its anti-inflammatory properties.

Khurana elaborates that omega-3s may regulate menstrual cycles and reduce cramps by lowering prostaglandin levels, which contribute to pain and inflammation. He adds that fish oil can ease common PMS symptoms such as bloating and breast tenderness.

Pregnancy, Postpartum and a Baby’s Brain

The benefits of fish oil carry into pregnancy too. Dr Bhatia points out the importance of DHA during this stage, saying it is vital for healthy foetal brain and eye development. It may also reduce the risk of preterm birth and help alleviate postpartum depression.

Khurana backs this up, pointing out that fish oil supplementation not only supports cognitive function in babies but also helps mothers manage postpartum depression. It plays a role in maintaining the mother’s brain health during and after pregnancy.

Bones, Joints and the Menopause Years

Post-menopause, bone health becomes a serious concern for many women. Dr Bhatia says that the anti-inflammatory properties of fish oil can contribute to bone health, potentially reducing the risk of osteoporosis.

Khurana adds that omega-3s enhance calcium absorption and support bone density. Fish oil, he explains, helps reduce inflammation linked to joint pain, promoting stronger bones and better mobility for older women.

Better Moods and Sharper Minds

Women are more likely than men to experience anxiety and depression, and fish oil might just help. Dr Bhatia explains that these fatty acids play a role in elevating mood and supporting brain function, potentially mitigating cognitive decline.

Khurana agrees, saying omega-3s support cognitive health and reduce the risk of dementia later in life. Fish oil, he says, may alleviate symptoms of depression and anxiety, contributing to overall mental well-being.

Your Skin Will Thank You Too

Dr Bhatia does not touch on it, but Khurana dives into skin benefits. He says that fish oil improves hydration, reduces wrinkles, and protects against UV damage. Its anti-inflammatory effects can ease conditions like eczema, making skin look and feel healthier.

Final Thoughts Before You Pop That Capsule

Dr Bhatia emphasises that while fish oil is a powerful supplement, it should complement a balanced diet and healthy lifestyle. He strongly recommends consulting a healthcare professional before starting, especially for those on medication or with existing conditions.

Khurana suggests aiming for 250–500 mg of combined EPA and DHA daily, either through fatty fish like salmon or through supplements. Fish oil, he concludes, is a holistic powerhouse that can help women thrive at every stage of life.

Allergies are more common than ever with nearly 6% of adults and children in the US have some form of food allergy, and that number continues to rise. Whether it’s a peanut reaction, seasonal sneezing, or unexplained flare-ups after certain meals, allergies are increasingly linked to the immune system’s overreaction. And here’s where it gets interesting, your diet might be the missing link—not just in managing symptoms, but in preventing them in the first place.

The mainstream response to allergies often begins and ends with antihistamines but according to certified dietitian Lavleen Kaur, healing starts from within, “Allergies—whether triggered by food, weather changes, or environmental factors—are signs of an overactive immune system. True healing begins from within. Building natural immunity through nutrition is a long-term, sustainable approach that not only helps prevent allergic flare-ups but also strengthens overall health.”

Expert dietician reveals how your food and lifestyle choices can shape your immune response—and how a few shifts could help you reduce allergic reactivity naturally.

Immune System Starts in the Gut

Roughly 70% of your immune system lives in your gut. This isn’t just an interesting stat—it’s the reason nutrition plays such a central role in how your body handles allergens. A gut that’s inflamed, leaky, or dominated by bad bacteria is more likely to misfire, reacting to harmless proteins in food or the environment.

Kaur emphasizes the importance of nurturing this digestive-immune connection: “When the digestive system is strong, the immune system becomes less reactive. That’s why I often say, ‘Immunity begins at home’—not through expensive supplements, but through simple, consistent habits rooted in traditional wisdom.”

Start Your Day with Immunity-Boosting Rituals

Forget the hype around complicated health tonics. According to Kaur, the day should start with an old-school combination that’s surprisingly effective: one fig, two dates, and 3–4 black raisins, soaked overnight. “This combination is rich in iron, helps build stamina, and keeps oxygen flowing efficiently in the body,” she says.

Follow that up with probiotic-rich foods like curd, fermented kanji, or buttermilk. These naturally populate your gut with beneficial bacteria, improve digestion, and enhance immune balance.

Hydration is another non-negotiable. “Pale-yellow urine is a sign you’re well-hydrated,” says Kaur. She recommends rotating plain water with coconut water, herbal teas, and turmeric-ginger infusions—especially during allergy season, when respiratory health is easily compromised.

Eat with the Seasons, Not the Supermarket Shelf

There’s a reason your grandmother swore by seasonal eating. Fresh, in-season produce isn’t just better for the planet—it’s better for your immune system. Kaur urges people to “fill your plate with a rainbow of seasonal fruits and vegetables, especially those high in vitamin C like amla, guava, oranges, and bell peppers.”

Another group of nutrients to focus on? Quercetin and omega-3 fatty acids. Quercetin—a powerful antioxidant found in apples and onions—helps modulate the body’s histamine response, meaning fewer flare-ups. Omega-3s from flaxseeds, walnuts, and chia seeds work at the cellular level to reduce inflammation and balance immunity.

Gut Rituals that Support Allergy Relief

Beyond meals, Kaur recommends ancient digestive practices that keep the gut calm and efficient. After meals, chew a small amount of fennel seeds, cardamom, or clove with jaggery. This supports digestion and prevents the post-meal sluggishness that can signal immune stress.

At bedtime, her go-to ritual is a glass of warm turmeric milk. Turmeric is anti-inflammatory, and combining it with milk (or a plant-based alternative) enhances absorption. This simple step not only improves sleep but supports overnight cellular repair and immune regeneration.

Identify Your Real Triggers

What derails your immunity faster than pollen season? Ultra-processed foods. Refined sugar, deep-fried snacks, chemical additives, and preservative-laden packages are well-known immune suppressors. These foods also disrupt gut flora and increase inflammation, making your system more reactive.

Some people may benefit from limiting gluten or dairy, especially if allergies persist despite clean eating but Kaur cautions that elimination should always be done under guidance. “Removing a food group without support can lead to deficiencies. The goal is to reduce inflammation—not create new problems.”

Ancient Ayurvedic Ways To Relive Allergy

Modern medicine isn’t the only tool available for allergy relief. Kaur encourages integrating Ayurvedic practices like:

• Udvartan (herbal dry massage) for detoxifying the skin
• Nasya therapy (medicated nasal drops) for clearing the sinuses and balancing the mind
• Shirodhara (streaming warm oil over the forehead) to regulate nervous system sensitivity

These therapies support the body's natural detox processes and promote systemic balance—especially helpful for those with chronic skin, respiratory, or seasonal allergies.

If you’re looking for a magic pill or a shortcut, nutrition-led immunity might disappoint you. But if you’re after something sustainable, preventive, and empowering, this approach could change your life.

Building a stronger immune system isn’t about perfection. It’s about consistency. Kaur puts it simply: “When the body is nurtured consistently through nutrition and lifestyle, it becomes less reactive, more resilient, and deeply aligned with nature.”

In a world overflowing with medications, allergy shots, and crisis responses, the anti-allergy diet offers a grounded, proactive path—one meal, one habit, one day at a time.

Allergies don’t have to control your life. By rethinking your plate, daily rituals, and how you support your gut, you can create an environment where your immune system works with you—not against you. Nutrition won’t replace your EpiPen, but it might help you reach for it less often and that’s worth chewing on.

Lavleen Kaur is the Chief Dietitian & Founder, Santushti Holistic Healthcare & Diet Insight Nutrition Academy

Chia seeds and sabja seeds may look similar, but they offer very different health benefits. While both are packed with nutrients and easy to include in your daily diet, choosing the right one depends on your specific health needs, whether it is improving digestion, managing cholesterol, or boosting protein intake.

Here is a closer look at how they compare and what each seed can do for your body.

Chia Seeds

They are a powerhouse of Omega-3 fatty acids, which play a crucial role in reducing inflammation and protecting your heart. That means if your diet is looking a little too oily or your cholesterol numbers are not looking good, chia can be a new good thing for your heart.

Chia seeds are a complete protein; they contain all nine essential amino acids your body cannot make on its own. That is rare in the plant world. Compared to sabja (basil) seeds, chia packs in more protein per serving, making it an ideal option for vegetarians or anyone looking to level up their protein intake without touching a protein bar that tastes like cardboard.

Chia seeds are also a great source of micronutrients--magnesium, copper, selenium. These nutrients do not just sound healthy; they help with blood sugar regulation and energy production and may even support diabetes management.

Sabja (Basil) Seeds

Sabja seeds (also known as basil seeds) are cooling by nature; they are your go-to during the sweaty summer months or when your gut is acting up.

Feeling bloated, constipated, or trapped in a never-ending acidity cycle? Sabja has your back. It is rich in fibre, which helps keep your digestion smooth, your tummy calm, and your gut bacteria dancing.

But do not dismiss sabja as just another seed. It is loaded with flavonoids and polyphenols, two antioxidant groups that fight inflammation and protect your skin. So if you are breaking out more than usual, sabja could help you cool down from the inside out.

And yes, it is especially loved in Ayurvedic traditions for helping with acne, skin irritation, and generally bringing a calming effect to the body.

Chia vs Sabja

Chia Seeds

• Chia has omega-3 fatty acids.
• Chia has complete protein.
• Chia has micronutrients (magnesium, selenium, etc.).

Sabja Seeds

• Sabja offers digestive support (constipation, gas, acidity).
• Sabja offers an antioxidant punch.
• Sabja offers acne-fighting benefits.

How to Use Them

Chia: Add it to smoothies, puddings, or overnight oats. Soak them in water or almond milk for at least 30 minutes to avoid the dreaded chia belly.

Sabja: Best soaked in water for 10-15 minutes. Use in lemon water, faloodas, rose milk, or just sip throughout the day as a cooling tonic.

Chia or sabja seeds: Which one is better?

You do not have to pick sides. Some days you will need the heart-helping, protein-rich punch of chia; other days, your body will crave the calm, gut-soothing embrace of sabja. Balance is key. Let chia handle your protein goals and sabja soothe your stressed skin and stomach.