Depression is an illness characterized by low emotions, such as loneliness, sadness and purposelessness, that detract from your usual life. Depression is a major cause of low body weight, according to a Today's Dietitian article, "Underweight: A Heavy Concern," published in January 2008. If you are underweight and have depression, your diet should supply sufficient amounts of nutrients and calories while incorporating foods and dietary habits that support your recovery. For best results, seek specified guidance from your doctor or a dietitian.
Function
An appropriate diet for depression addresses your physical and emotional needs. In addition to providing sufficient calories and nutrients, certain foods can enhance mood balance and recovery, notes the University of Maryland Medical Center. Ideally, your diet will incorporate flavors and cuisine you enjoy and encourage healthy dietary habits, such as eating at regular time intervals and avoiding foods and beverages that may worsen your symptoms.
Optimum Foods
Though almost any food can fit within a depression-friendly diet, certain foods provide exceptional benefits. According to Mayo Clinic nutritionist Katherine Zeratsky, R.D., L.D., people who eat diets based upon fruits, vegetables and fish report fewer symptoms of depression. Fruits and vegetables provide an assortment of vitamins, minerals and antioxidants. Fatty fish, such as salmon, tuna, flounder, lake trout, herring and halibut, provide omega-3 fatty acids--healthy fats linked with positive heart health and mood balance. Carbohydrates help your body produce "feel good" hormones, such as serotonin. Opt for complex carbohydrates, such as whole grains and starchy vegetables, most often. Restricting fats too severely can exacerbate or trigger depression. Ideal fat sources include olive, canola, safflower and sunflower oils; seeds; nuts and avocados. Healthy fats are dense in calories, thus providing useful food sources for healthy weight gain.
Foods to Avoid
Processed snack foods, such as commercially prepared cookies, candy, chips and soft drinks, can disturb your blood sugar levels and lead to heightened depression symptoms. According to Zeratsky, other foods associated with depression include processed meats, such as pastrami and bacon; chocolates; fried foods; enriched cereals and high-fat dairy products--whole milk, cheese, cream, butter and the like. Also limit your intake of red meat, caffeine, alcohol and refined sugars, including corn syrup and cane sugar.
Benefits
In addition to supporting mood balance and healthy weight management, a diet that addresses depression can improve your physical health and longevity. A diet based upon whole foods, such as fruits, vegetables, whole grains and fish, is one of your best weapons for fighting cholesterol problems and and heart disease, according to the American Heart Association. Eating balanced meals at regular time intervals supports blood sugar balance, which promotes mood balance and sustained energy. A nutrient-rich diet also enhances your immune system, reducing your risk for contracting the common cold, the flu and various other infections and diseases. Your cognitive abilities--your ability to concentrate, to remember and to function well at school or work--also could improve.
Suggestions
When weight loss occurs related to depression, seeking treatment for the underlying illness is vital. According to clinical dietitian Elena Blanco-Schumacher, communication with qualified professionals is the primary step in resolving low body weight and its consequences. She suggests a diet based upon 60 to 70 percent carbohydrates, 10 to 15 percent protein and appropriate amounts of fat until your healthy weight is attained. Regular cardiovascular and weight-bearing exercise also can improve your emotional and physical wellness. Still, keep in mind that the more you exercise, the more calories you will use and require. If you are experiencing symptoms of depression or related weight loss, seek prompt professional guidance.
