Depression refers to a group of disorders characterized by low moods, such as sadness, loneliness and purposelessness, that affect your life dramatically. Additional symptoms of depression vary but may include difficulty sleeping or excessive sleepiness, appetite changes, body aches, lethargy and frequent crying. Depression is treatable, often through psychotherapy and/or antidepressant medications. A healthy diet, limited in certain foods, and regular exercise may also improve your symptoms. For best results, seek specified guidance from a qualified professional.
Refined Carbohydrates
Refined carbohydrates, such as white bread and sugar, contribute "empty" calories, or calories virtually devoid of fiber and nutrients. According to a study published in the "British Journal of Psychiatry" in November 2009, refined carbohydrates may exacerbate depression symptoms. In the study, the dietary habits and emotional health of 3,486 adults were analyzed over a five-year span. At the study's end, researchers found a higher incidence of depression among the participants who consumed a diet rich in processed foods, such as refined carbohydrates. For potentially similar benefits, limit or avoid enriched breads, pasta, candy, potato chips, soft drinks, pastries and other foods rich in white flour or added sugars.
Unhealthy Fats
Unhealthy fats refer to saturated fats, found in red meat, whole milk and butter, and trans fats, found in shortening, margarine and hydrogenated vegetable oils. Participants who demonstrated heightened depression symptoms in the "British Journal of Psychiatry" study also consumed diets rich in unhealthy fats. To reduce your intake of unhealthy fats, avoid fried foods, such as pastries, french fries and deep-fried meats; processed meats; and commercially prepared foods, including frozen meals, crackers, pie crust and canned soup. When dining at restaurants, ask that high-fat sauces and salad dressing be served on the side, and trim visible fat and skin away from meat and poultry. Since egg yolks contain more saturated fat and cholesterol than egg whites, consume egg whites more often.
Caffeinated Foods and Beverages
Caffeine is a stimulant found naturally in chocolate, coffee and tea, and added to other products, such as soft drinks, energy drinks and energy-boosting diet foods and beverages. Caffeine can disrupt your moods and sleep habits and exacerbate symptoms of depression, according to Kansas State University. If you enjoy caffeine, try limiting caffeinated foods and beverages to morning hours. Avoid energy drinks and diet products that do not list specific caffeine content and those that contain additional stimulants, such as green tea extract, ginseng or guarana, in particular. Decaffeinated coffee contains modest amounts of caffeine. If you are highly sensitive to caffeine, you may benefit from avoiding decaffeinated varieties as well.
