Depression is a disorder that affects more than 11 million people in the United States, according to Dr. James Balch and Phyllis Balch, authors of "Prescription for Nutritional Healing." This condition affects both your mind and body, producing symptoms such as fatigue, feelings of hopelessness, lack of interest in social activities, sleep disturbances, muscle pain, digestive problems and thoughts of death or suicide. Diet may play an important role in treating depression -- several nutritional approaches may help you manage the symptoms of this disorder.
Talk to your doctor before adopting a diet to address depression. Diet should not replace the attention of a therapist of physician.
Boost Complex Carbohydrate Intake
Complex carbohydrates provides your body with energy for daily tasks. These nutrients are building blocks for brain, bone, muscle and tissue cells. They may also help regulate mood, according to the Balches. A lack of complex carbohydrates may worsen the symptoms of depression. Include foods such as whole-wheat pastas and breads, multi-grain cereals, brown rice and whole-grain bagels to boost your intake of complex carbohydrates. These foods are also abundant sources of vitamin B-6, which is an essential vitamin for alleviating depression.
Consume Omega-3 Fatty Acids
Omega-3 fatty acids assist the proper function of your brain and nervous system. These fatty acids may reduce fatigue, sadness and muscle pain associated with depression, according to the University of Maryland Medical Center. However, current evidence of the relationship between depression and omega-3 fatty acids is not conclusive. Increase your intake of these essential fatty acids by consuming saltwater fish, such as herring, tuna and salmon. If you are a vegetarian or vegan, you can obtain omega-3 fatty acids from flaxseed and flax oil.
Limit Saturated Fats
Saturated fats, which are found in red meats, eggs, dairy products and fast food offerings such as french fries and onion rings, may contribute to depression, according to the Balches. These fats can cause lethargy, poor cognition and feelings of physical heaviness. Saturated fats can also clog arteries and limit blood flow to the brain that may worsen depressive symptoms. Avoid fried fast foods and replace products containing saturated fats with lean proteins, such as tofu, chicken breast, soy milk and avocados.
References
- "Prescription for Nutritional Healing"; James F. Balch, M.D. and Phyllis A. Balch, C.N.C.; 1997
- University of Maryland Medical Center: Depression
