Most everyone experiences depressed moods on occasion, but if depressive symptoms, such as sadness, loneliness, sleep and weight difficulties, keep you from functioning normally or enjoying life, you might have a psychiatric disorder. Depression is common and treatable, according to the National Institute of Mental Health, generally through psychotherapy, medications or a combination. Healthy eating habits also might improve your symptoms. Seek guidance from a qualified professional before altering your diet.
Function
Dietary changes cannot cure or prevent depression. Certain foods and nutrients might help your brain produce "feel-good" brain chemicals, such as serotonin, and provide a calming effect, according to MayoClinic.com psychiatrist Dr. Daniel K. Hall-Flavin. Your diet also should promote healthy blood sugar balance, since low blood sugar can exacerbate your moods, and provide appropriate amounts of calories and nutrients.
Helpful Foods
In general, aim for a healthy diet that includes healthy foods from all vital food groups, including fruits and vegetables, whole grains, lean protein sources and healthy fats. Hall-Flavin suggests carbohydrate-rich foods such as whole grains for improved serotonin levels. Foods containing tryptophan, an amino acid that promotes calmness, might help anxiety related to depression and make it easier to fall asleep at night. For improved blood sugar levels and moods, incorporate lean protein sources, such as lean poultry, low-fat dairy products, legumes and fish, into your meals and snacks regularly. Omega-3 fatty acids, found in fatty fish, flaxseed and walnuts, enhance brain function and might reduce depressive symptoms. Additional healthy fat sources include olive oil, canola oil and avocados. Consume a variety of colorful fruits and vegetables regularly to prevent nutrient deficiencies that might exacerbate your symptoms. As low-glycemic foods, most fruits, vegetables and whole grains also can help you manage your appetite -- a helpful remedy if food cravings derive from depression.
Foods to Avoid
While most foods fit into a depression-friendly diet in proper amounts, a diet rich in particular foods might exacerbate your symptoms. Diets high in processed meats, sweet desserts, refined cereals, fried foods and high-fat dairy products might increase your risk for depressive symptoms, according to MayoClinic.com dietitian Katherine Zeratsky. Foods and beverages that contain caffeine, such as coffee, black tea, energy drinks and chocolate, and alcoholic beverages also might offset your moods. Avoid caffeine in the late-afternoon and evening in particular to prevent sleep difficulties that might exacerbate depression.
Dietary Supplements
A variety of dietary supplements claim to help reduce depressive symptoms. Though additional research is needed, according to the University of Maryland Medical Center, fish oil supplements, St. John's wort, gingko biloba and vitamin B6 supplements might provide depression-relieving benefits in some people. If you consume a restrictive diet or have difficulty eating healthfully, a daily multivitamin might help prevent nutrient deficiencies. To avoid interactions with medications and potential side effects, seek guidance and approval from your doctor or psychiatrist before taking supplements of any kind.
References
- National Institute of Mental Health: Depression
- MayoClinic.com: Coping with Anxiety: Can Diet Make a Difference?
- University of Maryland Medical Center: Depression Facts and Treatment
- MayoClinic.com: Junk Food Blues: Are Depression and Diet Related?
- MayoClinic.com: Coping with Anxiety: Can Diet Make a Difference?
