Depression differs from "the blues" in that your symptoms, such as sadness, loneliness, uncontrollable crying, sleep difficulties and appetite changes, significantly detract from your life. You may experience major depression, which involves severe symptoms that last for two weeks or more, long-term, low-grade symptoms, known as dysthymia, or depression that accompanies seasonal changes or child birth. Regardless of the type, a healthy diet may support other treatment forms and promote your overall physical health.
Function
Changing your diet is unlikely to eliminate your depressive symptoms. Certain foods and eating habits may, however, support other treatment forms, such as psychotherapy and medications, in reducing your symptoms and help prevent or reduce side effects of medications, such as weight gain.
Foods to Avoid
While most any food suits a depression-friendly diet, certain foods may worsen your symptoms, particularly when consumed in exorbitant amounts. When psychologist Stephen Ilardi asked his depressed patients to cut back on sugar, for example, they began reporting "remarkable improvements in mood, energy and mental clarity," according to a "Psychology Today" article published in July 2009. Sugar may suppress growth hormones, trigger chemical reactions in your brain and promote chronic inflammation. Sugary foods and white flour products may also offset your blood sugar levels, making way for mood swings, energy problems and increased appetite. Eating too many foods rich in saturated fat, such as fatty meats and fried foods, may increase your risk for unnecessary weight gain and leave less room in your diet for beneficial foods.
Foods to Emphasize
Since nutrient deficiencies and physical illnesses can worsen or cause depressive symptoms, your diet should contain a variety of healthy foods, including fruits and vegetables, whole grains, lean protein sources and healthy fats. Whole grains, fruits and vegetables provide carbohydrates, which help your brain produce the "feel-good" brain chemical serotonin. Though research is limited, according to a research review published in the "Asia Pacific Journal of Clinical Nutrition" in 2007, fats prevalent in fish, such as salmon, tuna, herring, halibut and sardines, support proper brain function and may play a useful role in adjunct therapy for depression. Since beneficial dosage of fish oil supplements remains unknown, incorporate fish into your meals regularly. Additional healthy fat sources include nuts, seeds, avocados, canola oil and olive oil.
Dietary Habits
Aim for balanced meals that contain complex carbohydrates, lean protein and healthy fat. A balanced breakfast, for example, may include oatmeal for carbs, yogurt for protein and walnuts or flaxseed for healthy fat. Try not to skip meals or partake in fad diets, which can lead to or worsen depression, anxiety, nutrient deficiencies, lethargy and low self-esteem, according to the National Eating Disorders Association. Stay properly hydrated by drinking water throughout each day. Low-fat milk, broth-based soups, watermelon, cucumber, celery and pure juices are also hydrating. If your appetite is reduced due to depression, try eating smaller, frequent meals. If you have difficulty meeting your dietary needs through food alone, seek guidance from your doctor or dietitian.
References
- Psychology Today: The Depression Cure
- "Asia Pacific Journal of Clinical Nutrition"; Omega-3 Fatty Acids and the Brain: Review of Studies in Depression; Andrew J. Sinclair et al; 2007
- National Eating Disorders Association: Know Dieting: Risks and Reasons to Stop
- University of Maryland Medical Center: Depression
