Feeling depressed on occasion is typical for most people. If your symptoms are severe, long-lasting or make it difficult to function, however, you may have a depressive disorder. Depression in this case refers to a group of conditions, such as major, seasonal or postpartum depression. In addition to psychotherapy, medications and lifestyle changes, such as improved sleep habits and managing stress, a healthy diet may help improve your symptoms. For best results, seek guidance from a qualified professional.
Function
A depression-friendly diet plan serves multiple functions. Your diet should support healthy, balanced blood sugar levels. It should also provide sufficient amounts of calories and nutrients and include foods that support your emotional well-being while limiting those that may cause damage. Your food choices can also help manage complications of depression such as unintentional weight gain or loss and nutrient deficiencies due to appetite changes. Once your condition is stable, healthy dietary habits can help ensure long-term physical health and help prevent or reduce the severity of relapses.
Helpful Foods
While most any food fits within a diet for depression, particular foods may provide exceptional benefits. Women's health expert Dr. Christiane Northrup recommends a whole foods diet, based on fruits, vegetables and whole grains. These foods promote blood sugar balance and, due to their carbohydrate content, promote production of feel-good hormones, such as serotonin and dopamine, in your brain. Fatty fish, such as salmon, tuna, herring, halibut, flounder, lake trout and sardines, provide omega-3 fatty acids -- fats that improve brain function and may reduce depressive symptoms. Additional healthy fat sources include nuts, seeds and plant-based oils, such as olive and canola oil. Staying hydrated is also important, since dehydration can cause or worsen low moods. Healthy beverage options include water, decaffeinated herbal tea and low-fat milk.
Damaging Foods
Foods affect people with depression differently. A particular snack food may trigger symptoms for you, for example, but not for others. Avoiding foods that tend to hinder many people's emotional health, however, may help reduce your symptoms. Approximately 90 percent of people with depression have sleep difficulties, according to the University of Maryland Medical Center. To prevent or help remedy these problems, avoid foods and beverages containing caffeine, such as coffee and energy drinks, and alcohol. Caffeine and alcohol can also trigger moodiness and interact with antidepressant medications. Limit or avoid refined carbohydrate sources, such as enriched breads, cereals, pasta and snack foods, which can offset your blood sugar and moods. Limit red meat, processed meats, fried foods and high-fat dairy products, which contribute unhealthy saturated fat and leave less room in your diet for healthy fats.
Dietary Habits
In addition to eating certain foods and avoiding others, your dietary habits can influence your depression symptoms in positive or negative ways. To prevent blood sugar imbalances, avoid skipping meals or going too long without a meal or snack. Restrictive diets, including those that limit fat severely, commonly contribute to depression in women, according to Northrup. For this reason, avoid fad or gimmick-based diets. Aiming for three balanced meals and snacks, as needed, is a healthier, more effective approach to improving your moods, physical wellness and weight. Seeking pleasure in your foods, practicing gratitude and eating mindfully, without loud noises or other distractions, can also provide benefits. If you have difficulty adhering to a healthy, balanced diet, discuss your concerns and goals with a qualified health care professional.
Member Comments