Depression is a disorder that affects both the mind and the body. It not only can affect self-image and cause feelings of sadness and isolation; it also can disrupt sleep patterns, eating habits and energy levels, according to Dr. James F. Balch, author of "Prescription for Nutritional Healing." Managing major depression requires a multi-faceted approach, which may include counseling, prescription medication and dietary changes.
Dietary therapy is not a replacement for mental health counseling or medical attention. Consult your doctor or therapist before changing your diet to help to manage the symptoms of depression.
Whole Grains
According to Dr. Balch, a diet rich in whole grains may help to alleviate the symptoms of depression. Whole grains can be used to replace foods that contained white, refined flours, which are simple carbohydrates. White flours are thought to trigger spikes in blood glucose levels, which can cause depressive symptoms. In contrast, whole grains are complex carbohydrates that help to regulate the release of glucose into the bloodstream. Brown rice, barley, oats and millet are all good dietary choices that can help to manage the effects of depression.
Omega 3 Fatty Acids
Foods rich in omega 3 fatty acids may help to reduce the symptoms of depression, according to the University of Maryland Medical Center. Omega 3 fatty acids are most commonly derived from fish such as herring and mackerel. However, flax seeds and hemp seeds also are rich sources of these essential fatty acids. Some physicians and researchers believe that omega 3 fatty acids are more effective when combined with prescription antidepressants, while others believe that these acids work better on their own. Also, high doses of fish oil may promote bleeding, so people who take blood thinners should avoid fish.
Low Saturated Fat Foods
Dr. Balch recommends a diet that is low in saturated fats. Meats, as well as fried foods such as french fries and fried chicken, can contribute to fatigue, lack of mental clarity and depression. They may also block arteries and blood vessels, which decreases the blood flow to the brain. Impaired blood flow is thought to contribute to depressive symptoms. Instead of opting for a fast food meal, people with depression can choose low fat foods such as garbanzo beans, lentils, tofu and fresh fruits and vegetables.
References
- University of Maryland Medical Center: Depression
- "Prescription for Nutritional Healing"; James F. Balch, M.D.; 1997
