Depression is an illness characterized by depressive moods, such as sadness, loneliness or purposelessness, that have a major impact on your life. Symptoms may include difficulty sleeping or excessive sleepiness, weight or appetite changes, poor self esteem, difficulty concentrating, irritability and, in severe cases, thoughts of suicide. In addition to psychotherapy and/or medications, healthy lifestyle changes, such as improved sleep habits, regular exercise and dietary changes, may help reduce your symptoms.
Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats your body requires and must obtain from dietary sources. According to a report published in "Lipids in Health and Disease" in November 2009, the significant decrease in dietary intake of omega-3 fatty acids in Western countries may contribute to America's increased incidence of depression. Though additional research is needed, analysts believe that omega-3 fatty acids may provide therapeutic benefits in treatment for depression. To reap potential benefits of these healthy fats, incorporate fatty fish, such as salmon, albacore tuna, flounder, lake trout, halibut, herring and mackerel, ground flaxseed, walnuts and/or canola oil into your diet regularly.
Fruits and Vegetables
Fruits and vegetables provide rich amounts of vitamins, minerals and disease-fighting antioxidants. In addition to strengthening your body's ability to defend itself from infections and diseases that may exacerbate depression symptoms, emphasizing fruit and vegetables in your diet may improve your moods. According to MayoClinic.com dietitian Katherine Zeratsky, people who eat ample fruits and vegetables report fewer symptoms of depression than people who do not. For maximum benefits, incorporate a variety of fruits and vegetables into your meals and snacks regularly. Though fresh varieties are ideal, frozen, canned, dried and juiced varieties provide valuable secondary options.
Whole Grains
Whole grains provide significant amounts of nutrients and fiber. As low-glycemic carbohydrate sources, whole grains support healthy blood sugar levels. If your blood sugar levels drop due to eating too little, skipping meals entirely or having an illness such as diabetes, you may experience lethargy, confusion, irritability, anxiety or other symptoms that can exacerbate or mirror depression symptoms. Eating whole grains as part of balanced, nutritious and timely meals can help prevent this from happening. Whole grains are also rich in B-vitamins, which may help alleviate severe depression symptoms associated with premenstrual syndrome, according to the University of Maryland Medical Center. Replace processed carbohydrates, such as white bread, potato chips and sweets, with whole grains regularly for best results.
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