When you're depressed, it can be difficult to eat well and take care of yourself. Some depressed people have no appetite, while others experience intense cravings for simple carbohydrates and junk food. The neurotransmitters responsible for moods are norepiniphrene, dopamine and serotonin. Neurotransmitters also play a part in regulation of hunger and thirst. Diet can exacerbate or alleviate symptoms of depression, making it especially important for those with mental illness to pay attention to what they eat.
Step 1
Replace refined sugar with agave nectar, which is lower on the glycemic index and does not cause the same insulin spike. Other sweeteners low on the glycemic index include stevia and raw honey.
Step 2
Eat as cleanly as possible. This means avoiding processed foods whenever you can, replacing them with whole foods such as fresh fruits, vegetables and whole grains. Instead of white bread and pasta, choose varieties that list stone-ground whole wheat as the first ingredient.
Step 3
Sprinkle ground flaxseed on salads, soups and oatmeal. Flaxseed is high in omega-3 fatty acids, which may help regulate mood. Other sources of omega-3's are fortified eggs and fatty fish such as salmon and mackerel.
Step 4
Drink Earl Grey tea, which is rich in mood-enhancing bergamot oil. Aim for three cups a day with lemon juice rather than milk or sugar. Lemon is used in aromatherapy to calm anxiety.
Step 5
Spice up your food with cayenne pepper, rosemary, peppermint and basil. Use fresh herbs whenever possible.
Things You'll Need
- Sunflower seeds
- Low-fat dairy
- Whole grains
- Earl Grey tea
- Cayenne pepper
- Rosemary
- Basil
- Flaxseed
- Agave nectar
