Depression is an illness in which symptoms such as sadness, sleep difficulties, a sense of purposelessness, loss of interest in pleasurable activities and appetite changes detract significantly from your life. Numerous factors increase your risk for depression, including family or personal history of depression, stress, trauma, a lack of social support and drug or alcohol abuse. Dietary factors also might influence the severity, frequency or likelihood of developing depression. If you exhibit signs of depression, seek professional guidance.
Relationship
The specific cause of depression remains unknown. Nutrient deficiencies are one of numerous factors that might contribute to the disease, according to the University of Maryland Medical Center. If you already have a form of depression, a poor diet might make your symptoms worse. If you do not have a personal history of depression, a restrictive diet might cause depressive symptoms. Depression has been linked with deficiencies of vitamin B-6, B-12 and D, for example. While supplements are not known to cure depression, improving your dietary habits or taking doctor-recommended vitamin supplements might help alleviate depressive symptoms caused by nutrient deficiencies.
Harmful Habits
Skipping meals can cause blood sugar imbalances, which can lead to depressive moods. Overeating also can adversely affect your emotional well-being by triggering physical discomfort, indigestion and feelings of shame or guilt. Overeating or consuming particularly fatty, sugary or caffeinated foods or beverages before bed can interfere with sleep, increasing your risk for daytime grogginess and low moods. Diets severely low in carbohydrates also might cause depressive symptoms by reducing your serotonin levels. Depression caused by low-carb diets is so common it has been coined the "Atkins mindset," says Judith Wurtman, director of the Women's Health Program at the Massachusetts Institute of Technology in an interview with "Psychology Today" in March 2004,
Helpful Foods
Certain foods might boost your moods and either support other depression treatment forms, such as psychotherapy and medications, or prevent mild symptoms. People who consume a Mediterranean-style diet exhibit fewer depression symptoms than people consuming a Western-style diet, according to MayoClinic.com psychiatrist Dr. David Mrazek. Mediterranean diets emphasize fruits, vegetables, fish, whole grains and healthy fats. Coldwater fish, such as salmon, tuna, halibut and sardines, supply omega-3 fatty acids, essential fats that play an important role in brain function and might improve your moods. Whole grains, fruits and vegetables provide rich amounts of nutrients, which might help guard against deficiencies and have a mild impact on your blood sugar levels.
Problem Foods
Eating most any food on a moderate or occasional basis is unlikely to cause harm. For a study published in the "British Journal of Psychiatry" in 2004, researchers examined the correlation between schizophrenia and depression prevalence and national dietary practices and found a link between diets rich in refined sugar and dairy products and low in fish and seafood. Added sugars and enriched breads, pasta, rice and salty snack foods contribute few nutrients to your diet and might offset your blood sugar levels and moods, while leaving less room for healthy fare. High-fat dairy products and meats are linked with obesity and heart disease, conditions people with certain forms of depression or those taking certain antidepressant medications are at heightened risk for.
References
- University of Maryland Medical Center: Depression
- "Psychology Today"; Low-Carb State of Mind; Brenda Goodman; March 1, 2004
- MayoClinic.com: Depression and Diet: Make Healthy Choices
- "British Journal of Psychiatry"; International Variations in the Outcome of Schizophrenia and the Prevalence of Depression in Relation to National Dietary Practices: an Ecological Analysis; Malcolm Peet; 2004
