Depression is a common mental disorder experienced by an increasing number of women today. Symptoms range from mild to severe and may include low moods, fatigue, difficulty concentrating and sadness. Consult a physician to determine appropriate treatments, such as prescribed medications, for this ailment. A healthy lifestyle may also contribute to improving symptoms of depression in women. Although there is no specific diet plan that will cure the mental disorder, a well-balanced diet and exercise regimen may ease symptoms.
Complex Carbs
Complex carbohydrates are an essential component of a healthy diet to treat depressive symptoms. Many women may skimp on carbohydrate intake as part of a restrictive weight-loss plan. It is beneficial to reduce intake of refined, processed carbs such as white breads, flours and simple sugars, which are low in nutrients. However, complex carbs contain essential nutrients, vitamins and minerals that may improve mood and contribute to a healthy mental state. Whole foods, such as whole-wheat bread, vegetables and fruits, can increase the levels of serotonin in the brain. This chemical induces feelings of calmness and decreases anxiety. Low levels of serotonin also lead to increased sugar cravings, which causes further hunger cravings and energy crashes shortly after eating.
Protein
Protein-rich foods may help boost mood levels and decrease depression symptoms. Many women may not get enough of this essential nutrient in their diet as part of a low-calorie plan, food restrictions or possible vegetarian limitations. Protein foods contain the amino acid tyrosine, which helps increase levels of the calm-inducing and feel-good chemicals norepinephrine and dopamine. Increased feelings of relaxation with decreased anxiety can help boost mental alertness in depressive women. Include lean protein sources in your diet such as chicken, turkey, lean beef, fish and eggs. Vegans may increase protein intake with nuts, seeds, beans, lentils and tofu.
Omega-3 Fatty Acids
Women who follow low-fat diets may be at risk for depression. Healthy fats are needed in the body for normal body functioning, hormonal balance and the absorption of vitamins. According to Health Central.com, low levels of omega-3 fatty acids in the blood has been linked to depression. It is believed these healthy fats affect the levels of serotonin in the brain. Omega-3 supplements may assist in alleviating anxiety and symptoms of depression. Include supplements or food-rich sources of these acids in your diet by eating seafood such as salmon, herring and mackerel a few times a week. Flaxseed oil and hemp seeds are also an alternative to fish for vegetarians or for increased variety in the diet.
Vitamin D
Low levels of vitamin D have been linked to depression symptoms in women. This vitamin is absorbed and used in the body from both the sun's rays and diet. In a December 2008 article, "Depression and Nutrition: Beat The Winter Blues With Vitamins and Minerals," the website Best Health cites research from the University of Toronto that found that increased levels of vitamin D helped improve symptoms of depression in people over the course of a year, particularly in those suffering from seasonal affective disorder. Although recommendations vary widely, the same article reports that Dr. Raymond Vieth of the University of Toronto suggest that as many as 4,000 IU of vitamin D can be safely consumed by deficient adults. Speak with your physician to determine what is appropriate for you. In addition to supplements, vitamin D can be found in many dairy products such as milk and yogurt as well as some leafy greens.
References
- Health Central: Mental Health Awareness Month: Increase Omega-3s To Decrease Depression
- Best Health: Depression and Nutrition: "Beat the Winter Blues With Vitamins and Minerals"; Lisa Murphy; Dec. 2008
- Mental Health America: Live Your Life: Eat Well
- "Healing Depression and Bipolar Disorder Without Drugs: Inspiring Stories of Restoring Mental Health Through Natural Therapies"; Gracelyn Guyol; 2006
