Depression can affect children, adults, teens, the elderly, men and women, but the underlying cause of the depression can vary from person to person. When looking for a cause for your depression or the depression of a loved one it is important not to rule out the impact their diet can have. According to Help Guide.org, depression can be made worse by eating an unhealthy diet.
Basics
According to the Mayo Clinic.com, the exact cause of depression remains unknown, but levels of neutrotransmitters, brain chemicals such as serotonin and dopamine, hormonal imbalances, biological changes to the brain, trauma, inherited traits and stressful life events are all thought to play a role in the development and severity of depression. All of these potential causes can be effected by what you eat. Your dietary choices can play a role in the development of depression or the worsening of symptoms, especially if you have any other potential causal factors.
Poor Diet
Eating foods that provide short bursts of energy such as refined carbohydrates and sugar-rich foods can contribute to depression symptoms. These foods send your blood sugar spiking and then crashing shortly after, reports Help Guide.org. The dip in blood sugar can worsen your depression symptoms and make it harder for you to cope effectively with stress. Instead, eating healthy foods rich in complex carbohydrates, such as fruits and whole grains, can increase the levels of serotonin in your brain, which can help improve your mood, according to Help Guide.org.
Specific Nutrients
According to the Mayo Clinic, adding omega-3 fatty acids to your diet can contribute to improvements in depression symptoms. Also, having a deficiency in vitamin B-12 can contribute to the development of depression symptoms or the worsening of your symptoms, but for some people vitamin B-12 deficiency can result from depression. People who are depressed lose interest in eating healthy; vitamin B-12 plays a role in your mood by helping to regulate different mood influencing brain chemicals, notes the Mayo Clinic.
According to Janet R. Hunt, a nutritionist and dietitian, having a severe iron deficiency can lead to fatigue and depression; although this is not the case for everyone.
Alcohol
Including alcohol in your diet can increase the severity of depression symptoms. Alcohol is naturally a depressant and drinking it may make you feel better initially, but as it begins to wear off your depression symptoms will worsen. For this reason, alcoholism commonly occurs with depression; people continue to drink more and more to keep their symptoms suppressed. Drinking alcohol when you have depression can negatively impact your treatment prognosis.
Tips
Increasing the amount of fruits and vegetables you eat at every meal will help increase your intake of vitamins and minerals. Sticking to foods made with whole grains instead of refined grains will increase your vitamin and mineral intake, while also helping you avoid spikes and dips in blood sugar. Taking a vitamin B-12 supplement will help you avoid the risk of developing a vitamin B-12 deficiency. Talk to your doctor about your iron levels and whether you should take a supplement. Eating at least two servings of omega-3 rich foods every week, such as fatty fish, walnuts, olive oil and flaxseed, will help ensure you get enough omega-3.
