According to the Scripps Research Institute, no one cause is likely responsible for clinical depression. The causes of depression are likely to vary among different individuals. The factors in depression might be biological, genetic, environmental or psychological. For some people, changes in diet might help ease symptoms. If your depression is severe or persistent, talk to a trusted health care practitioner.
Overall Diet and Depression
According to a 2009 study by researchers from the Department of Epidemiology and Public Health at London's University College, an analysis of the eating habits of 3,486 study participants found significant differences in depression based on their preferred dietary pattern. Participants who ate a whole foods diet with ample amounts of vegetables, fruits and fish had significantly lower rates of depression than participants who ate large amounts of sugary desserts, fried food, refined grains, sweetened desserts, fried food, processed meat, refined grains and high-fat milk products. The researchers theorized that a combination of nutrients from different sources of foods, rather than a specific isolated nutrient, might help protect against depression.
Vitamins and Depression
Various B vitamins play essential roles in nerve cell metabolism and in nerve function, and deficiencies in these vitamins might cause mood disturbances. In "Depression-Free for Life: A Physician's All-Natural, 5-Step Plan," author Gabriel Cousens says low levels of B vitamins occur frequently in patients suffering from apathy, irritability, anxiety, fatigue and other depression-related symptoms. Boosting B vitamins in the diet of depressed patients might help speed up their recovery, Cousens said.
Complex Carbohydrates
Serotonin is a brain chemical that impacts mood and behavior. According to "Depression-Free for Life: A Physician's All-Natural, 5-Step Plan," as complex carbohydrates are digested, the level of tryptophan increases in the brain, where it is converted into serotonin. Cousens advocates eating low-fat foods rich in complex carbohydrates to boost serotonin levels and to help alleviate depression symptoms. Increase the complex carbohydrates in your diet by consuming ample amounts of legumes, starchy vegetables, and whole grain cereals, bread and pasta.
Weight Loss and Depression
A 2011 article in the "International Journal of Obesity" reported that patients involved in research studies on various weight loss interventions experienced a reduction not only in pounds, but also in symptoms of depression. According to the authors, depression is a health complication that often coexists with obesity. The reasons for depression in obese people might be due in part to hormonal and metabolic dysfunctions, not just the feelings of failure or the social stigma that can accompany obesity in a culture that puts a premium on thinness.
References
- "International Journal of Obesity"; "Intentional Weight Loss and Changes in Symptoms of Depression"; A.N. Fabricatore et al; Feb. 22, 2011
- "Depression-free for Life: A Physician's All-Natural, 5-Step Plan"; Gabriel Cousens and Mark Mayell; 2001
- Scripps Research Institute: Depression
- "British Journal of Psychiatry": Dietary Pattern and Depressive Symptoms in Middle Age
