Depression is a group of illnesses characterized by depressive emotions, such as sadness, loneliness and purposelessness, that detract from your ability to function normally. Forms of depression include major depression--severe depression that lasts more than two weeks, dysthmia--mild or moderate depression that lasts at least two years, and post-partum depression--depression triggered by having a child. A healthy diet, limited in certain foods, may help alleviate your depression symptoms. For best results, seek guidance from a qualified expert.
Added Sugars
Added sugars, such as cane sugar, brown sugar, corn syrup, dextrose and honey, are foods that add sweetness and calories, but few nutrients, to foods. According to "Overcoming Depression: A Cognitive Therapy Approach Workbook," by Mark Gilson, Arthur Freeman, M. Jane Yates and Sharon Morgillo Freeman, excessive sugar intake can disrupt your mood, cause unhealthy weight gain and exacerbate depression. While modest amounts of sugar are acceptable, Freeman, Yates and Freeman suggest limiting your intake of sugary soft drinks, coffee beverages, candy and desserts. Eating sugar-containing foods, such as ice cream, mindlessly to cope with or avoid emotions, increases your risk of depressive emotions and unhealthy behavior, such as binge eating and fad dieting. To reduce your sugar intake, replace sugary foods and beverages with healthy alternatives, such as whole fruits, dried fruit, pure fruit juice or low-fat milk.
Enriched Breads, Pasta, Cereals and Snack Foods
Enriched breads, pasta, cereals and snack foods contain fewer vitamins, minerals and fiber than complex carbohydrate sources, such as whole grains. They are also high glycemic, meaning they have a potentially dramatic impact on your blood sugar levels. Rather than consuming enriched carbohydrates, women's health expert Christiane Northrup, M.D. recommends whole foods, such as fruits, vegetables, whole grains, fish and low-fat dairy products, for reducing depression symptoms. When purchasing breads, pasta and cereals, check ingredients lists on food packaging. If the first ingredients contain the word "enriched" rather than "whole"--"enriched wheat flour" rather than "whole wheat flour," for example--opt for an alternate product. When you do consume an enriched carbohydrate source, keep your portion modest and balance the food with protein to prevent blood sugar imbalances.
Caffeinated Foods and Beverages
Caffeine is a bitter-tasting substance often used to add stimulant properties to beverages and foods. According to Mayo Clinic psychiatrist Daniel K. Hall-Flavin, M.D., even modest amounts of caffeine can disturb your moods. If you are particularly sensitive to caffeine, you may find that consuming coffee, soft drinks or other caffeine sources disrupts your sleep. Such sleep difficulties tend to trigger or exacerbate depression symptoms. Caffeine withdrawal can also contribute to depression. If you experience grogginess, headaches or irritability if your morning coffee is delayed, you may be dependent on caffeine. Stopping caffeine use abruptly causes the most severe withdrawal symptoms; gradually decreasing your caffeine intake is ideal. Common foods and beverages that contain caffeine include coffee, black tea, soft drinks, energy drinks, chocolate and diet bars and other products aimed toward increased energy and/or weight loss.
References
- "Overcoming Depression: A Cognitive Therapy Approach Workbook"; Mark Gilson, Arthur Freeman, M. Jane Yates, Sharon Morgillo Freeman; 2009
- Dr. Northrup: Depression and Dysthmia
- Mayo Clinic: Caffeine and Depression
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