Depression and anxiety often occur at the same time, according to the Anxiety Disorders Association of America. If your anxiety or depression interferes with your ability to function or decreases your interest in doing your favorite things, seek medical attention. A nutritious diet during periods of anxiety and depression may help eliminate your symptoms.
Complex Carbohydrates
Complex carbohydrates may produce a calming effect by increasing the amount of serotonin available in the brain, explains Daniel K. Hall-Flavin, M.D., a psychiatrist at the Mayo Clinic. Common foods containing complex carbohydrates include brown rice, most fruits, oatmeal, vegetables and foods that list a whole grain as the first ingredient on the nutrition label. The fiber in these foods may also help stabilize your mood by limiting sugar spikes that result when your body digests carbohydrates, explains Barbara Mendez, a nutritional consultant and registered dietitian in New York City.
Omega-3 Fatty Acids
Omega-3 fatty acids promote healthy functioning of your brain. The University of Maryland Medical Center notes that scientific research has failed to show definitive evidence that omega-3 fatty acids can help with depression, but some studies do show an improvement of symptoms when participants consumed omega-3 fatty acids in conjunction with antidepressants. Food sources of omega-3 fatty acids include some plants, nut oil, krill, algae and fatty fish such as salmon, tuna, mackerel and halibut.
Protein
Foods high in protein, but low in fat, help energize your body, according to Mendez. Increased energy levels may help relieve some symptoms of anxiety and depression. Include proteins such as seeds, fish, skinless poultry, cheese and nut butters with every meal or snack to keep you energized. Those proteins containing tryptophan, such as dairy products, poultry and peanut butter, help regulate brain chemicals and may help control your mood even more, advises Sharon Richter, a certified dietitian and nutritionist who runs a private practice in New York City.
Foods to Avoid
Foods and drinks high in caffeine, sugar and alcohol may worsen your depression and anxiety symptoms, explains Richter. Caffeine can interfere with your sleep and cause feelings of jitteriness or nervousness. Sugar causes spikes and dips in your blood sugar levels, which can add to feelings of depression. Alcohol may initially have a calming effect, but may interfere with your sleep and make you edgy.
Eating Habits
Emotional wellness depends on eating meals regularly throughout the day. They need to include a balance of healthy fats, lean proteins and complex carbohydrates. Consider having whole grain cereal with low-fat milk and a piece of fruit for breakfast, a grilled fish sandwich on whole wheat bread with lettuce and tomato for lunch, and some grilled skinless chicken breast with brown rice and steamed vegetables for dinner. If you need a snack, consider eating some fruit with low-fat cheese slices or some low-fat yogurt with fruit and granola. Avoid any diet that requires you to skip meals, eliminate whole food groups, or drastically reduce your calorie intake.
References
- Anxiety Disorders Association of America: Depression
- Mayo Clinic; Coping With Anxiety: Can Diet Make A Difference?; Daniel K. Hall-Flavin, M.D.; May 2011
- Barbara M. Mendez R.Ph. M.S.; Private Practice; New York, New York
- University of Maryland Medical Center; Omega-3 Fatty Acids; Steven D. Ehrlich, NMD; June 2009
- Sharon Richter, MS, RD; Private Practice; New York, New York
