Most people experience sadness, sleep difficulties or a sense of purposelessness on occasion. If you have depression, however, your symptoms persist for weeks or months and detract significantly from your life. Depression is treatable, typically through psychotherapy and medications. Although the link between depression and diet is not entirely understood, according to registered dietitian and contributing writer for "Today's Dietitian" Carol Brannon, improving your overall eating habits may support conventional treatment in managing your symptoms.
Relationship
There are two schools of thought regarding the link between depression and diet, according to Brannon. Some professionals believe that moods are negatively affected by a diet rich in processed foods, unhealthy fats and added sweeteners. Others believe that nutrient deficiencies contribute to depression. Dietary factors are not known to cause depression. If you are prone to the disease, however, an unhealthy diet may trigger or worsen your symptoms.
Helpful Foods
Eating a balanced diet containing a variety of nutritious foods, including fruits, vegetables, lean protein, healthy fats and whole grains, can help guard against nutrient deficiencies and promote positive blood sugar, moods and energy levels. Consuming too few omega-3 fatty acids, according to the University of Maryland Medical Center, can cause depression, mood swings and fatigue. Foods rich in omega-3 fats include fatty fish, such as salmon, halibut and herring, walnuts, flaxseeds and canola oil. For B-vitamins, which also support positive moods, consume whole grain breads and cereals, almonds, bananas, broccoli, leafy greens and beans.
Evidence
In a study published in "Public Health Nutrition" in 2006, researchers analyzed the dietary intake and depression symptoms of 9,670 adults. Participants, particularly women and smokers, who ate diets rich in B-vitamins showed significantly fewer depression symptoms than participants who did not. A Mediterranean dietary pattern, based on fruits, vegetables, cereals, fish or legumes was also linked with a low risk for depression.
Foods to Limit
Eating processed, fatty or sugary foods in moderate or occasional amounts is unlikely to cause or severely worsen depression symptoms. Eating primarily processed foods, however, can lead to nutrient deficiencies. Items high in sugar and low in nutrients include candy, soft drinks, ice cream, cakes and cookies. Foods high in unhealthy fats include fatty meats and cheeses, pastries and fried foods. Limit white bread, enriched pasta and other refined starches, to leave plentiful room for nutritious fare. Dieting is also associated with depression, according to the National Eating Disorders Association; allowing for occasional "treat" foods is more beneficial than intense restriction.
References
- "Today's Dietitian"; Depression: What Dietitians Should Know; Carol Brannon; Aug. 2004
- University of Maryland Medical Center: Omega-3 Fatty Acids
- "Public Health Nutrition"; Mediterranean Diet and Depression; A Sánchez-Villegas et al.; 2006
- National Eating Disorders Association: Know Dieting: Risks and Reasons to Stop
