A person suffering from depression may find that altering her diet and exercise habits will help alleviate some of the symptoms. Depression is a mood disorder that is characterized by sadness, lack of interest in previously enjoyable activities, sleep and appetite disturbances, guilt and suicidal thoughts, according to MayoClinic.com. If you feel you may have depression, you should contact a doctor to determine how to treat your symptoms. Often changing how you eat and increasing the amount of exercise you are getting can make you feel better.
Step 1
Skip processed and junk foods. Eating more of this kind of food can increase the symptoms of depression. This includes things like processed meat, chocolate, desserts, fried foods and high-fat dairy.
Step 2
Eat a balanced diet. Eating more foods from all the food groups means that you will be getting adequate nutrient intake. Having a healthy body can often reduce your feelings of depression and make you feel better. A healthy diet can also prevent depression if you are a person who may be at risk. Include plenty of fruits, vegetables, lean protein, low-fat dairy and whole grains. Indulge in your favorite treats occasionally to prevent yourself from feeling deprived.
Step 3
Incorporate more foods that contain omega-3 fatty acids into your diet. These are a nutrient found in salmon, flaxseed and walnuts and have been shown to ease depression. If you don't like fish, you can also take omega 3 supplements, but check with your doctor to make sure they won't interfere with any medications you are taking. Ground flaxseed and walnuts make a good addition to baked goods and can also be sprinkled on yogurt or cereal.
Step 4
Avoid alcohol. Many people drink alcoholic beverages because they mask the symptoms of depression, but doing so can make it difficult to treat your symptoms and can actually make them worse over time.
Step 5
Exercise regularly. Exercise can alleviate the symptoms of depression and can also enhance the mood of someone with depression. Walking, jogging, swimming and yoga are all good ways to get some physical activity into your day. You can also try the gym or use exercise equipment right at home. Many fitness DVDs are available for this purpose.
Step 6
Follow your treatment plan along with diet and exercise changes. Take your medications as prescribed and attend therapy sessions when scheduled so that your doctor can monitor your progress and make changes as necessary. He can also give you some good advice regarding healthy eating and exercise to treat your depression.
Tips and Warnings
- St. John's wort and SAM-e are supplements that have been shown to have positive effects on depression, but you should always take them under a doctor's supervision.
Things You'll Need
- Healthy foods
- Exercise equipment
