Chronic depression can make it difficult to eat well. You may find that you have no appetite, or you may reach for easy, highly-processed foods or order takeout because you don't have the energy to cook. In the long run, this may leave you feeling worse. The neurotransmitters that control our moods are serotonin, norepinephrine and dopamine. These chemicals also play a role in our experience of hunger, thirst and satiation. It may be possible to partly regulate our neurotransmitters by what we eat.
Step 1
Add foods rich in omega-3 fatty acids to your diet. If you like fish, look for fatty varieties such as salmon and herring. Ground flax seed is easy to sprinkle on other foods and is also an excellent source of omega-3s. Walnuts are, too, and make an easy snack.
Step 2
Replace highly-processed carbohydrates such as white bread and pasta with whole-grain varieties. Look for products that list stone ground whole wheat as their first ingredient.
Step 3
Cut back on sugar. Refined white sugar causes dramatic surges in insulin and leaves you feeling tired and listless shortly after you eat it. Choose natural sweeteners like sucanat, agave nectar, barley malt and molasses, which have a lower glycemic index.
Step 4
Boost serotonin by consuming foods high in tryptophan. Turkey is one example, but if you don't eat meat, try low-fat dairy products such as skim milk, plain yogurt or cottage cheese.
Step 5
Take a daily multivitamin. Vitamin D boosts serotonin levels, and B vitamins may help to elevate mood. Vitamins C and E contain antioxidants that promote brain health.
Things You'll Need
- Whole grains
- Multivitamins
- Flax seed
- Walnuts
- Low-fat dairy products
- Natural sweeteners
