Depression is one of the most common diseases, according to the University of Maryland Medical Center, affecting roughly 18 million Americans each year. Unlike the blues most people experience on occasion, depressive symptoms can last for lengthy time periods, recur frequently and detract significantly from your life. Effective treatment is available for all forms of depression. Although dietary measures should not replace or supersede conventional treatment, they may help minimize your symptoms.
Function
Although an improved diet isn't known to cure depression, it may support other treatment forms, such as psychotherapy and medications, in managing your symptoms. Having depression often leads to poor dietary habits, which can cause nutrient deficiencies, according to registered dietitian and contributing writer for "Today's Dietitian" Carol Brannon. Although research regarding the specific the link between nutrients and depression is limited, deficiencies of certain nutrients, including omega-3 fatty acids and B-vitamins, can cause depressive symptoms. A healthy, balanced eating plan can help guard against deficiencies and help stabilize your blood sugar levels and moods.
Helpful Foods
Like most healthy diet plans, your diet should contain healthy foods from all necessary food groups, including fruits, vegetables, whole grains, lean protein sources and healthy fats. Valuable sources of omega-3 fatty acids include cold-water fish, such as salmon, mackerel, herring, sardines, halibut and lake trout; ground flaxseed; walnuts and canola oil. Low levels of the amino acid tryptophan can also trigger depressive symptoms, according to Brannon. Valuable tryptophan sources include poultry, low-fat milk and yogurt, soybeans, nuts, bananas and potatoes. For positive blood sugar and energy levels and to boost your overall nutrient intake, consume grains, such as oats, barley, wild rice, brown rice, quinoa, popcorn and whole grain breads and cereals routinely.
Foods to Limit
While foods don't cause depression, eating too many processed, low-nutrient foods leaves little room for nutritious fare, increasing your risk for nutrient deficiencies. Added sugars, such as cane sugar, high-fructose corn syrup and fructose, provide short-lasting energy, but can offset your blood sugar levels and become addicting, according to "Natural Highs: Supplements, Nutrition, and Mind-Body Techniques to Help You Feel Good All the Time" by Hyla Cass and Patrick Holford.
Refined foods, such as enriched breads, pasta, cereals, pretzels and crackers, may cause similar effects. Foods and beverages particularly high in added sugars include candy, milk chocolate, pancake syrup, jelly, jam, frosting, frozen desserts and pastries. To cut back on refined grains, choose breads, cereals and pasta that list whole grains, rather than enriched flour, as main ingredients. Alcohol and caffeine may also disrupt your moods and worsen sleep problems associated with depression.
Eating Habits
For improved blood sugar and energy levels, avoid skipping meals, going too long between meals and dieting. Repetitive dieting is linked with feelings of depression, increased stress and low self-esteem, according to the National Eating Disorders Association. Consume water and other hydrating foods and beverages, such as low-fat milk and fresh fruit, throughout each day to avoid mood problems associated with dehydration. Do your best to create balanced meals as a part of your daily routine. Oatmeal served with yogurt, nuts and fresh fruit, for example, is well-balanced. Oatmeal on its own is not. If you have difficulty meeting your nutritional needs, seek guidance from a qualified health care professional.
References
- University of Maryland Medical Center: Depression
- "Today's Dietitian"; Depression: What Dietitians Should Know; Carol Brannan; 2004
- "Natural Highs: Supplements, Nutrition, and Mind-Body Techniques to Help You Feel Good All the Time"; Hyla Cass, Patrick Holford; 2003
- National Eating Disorders Association: Know Dieting: Risks and Reasons to Stop
