Depression is a condition in which you experience persistent feelings of sadness or anxiety that cause significant impairment in your daily functioning, according to the National Institute of Mental Health. The actual cause of depression still has not been determined, although studies point to several factors, including heredity, biochemical imbalance and potential factors that lie outside the body. Nutrition also may have an influence on your mood and making dietary changes may help relieve symptoms of depression. Check with your doctor before making significant changes to your eating habits.
Proteins
Proteins are made from amino acids that also make up most of the neurotransmitters in your body. Neurotransmitters, such as dopamine and serotonin, are chemical messengers that can elicit feelings of calm. Conversely, a biochemical imbalance can affect the concentrations of available neurotransmitters and can also cause a change in your mood. Eating foods that are rich in protein, including white meat, skinless poultry, pork, lean meat, beans, nuts and legumes, can provide your body with amino acids like tryptophan and tyrosine, which are precursors to neurotransmitters that have an effect on your mood and sleeping patterns.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for brain functioning, according to the University of Maryland Medical Center. Your body can't make essential fatty acids, so you need to get them from the foods you eat. Foods that are rich in these fats include fatty fish like salmon and mackerel, flaxseeds, whole grain products, and olive oil. Research thus far has shown mixed results in providing evidence for the effect of omega-3 fatty acids on mood. However, the University of Maryland Medical Center explains that some individuals receiving prescription medication for depression claim to experience additional benefits by adding omega-3 fatty acids to their diet.
Carbohydrates
Carbohydrates have a natural mood-boosting ability because they can stimulate the release of serotonin in your body. A 1995 article published in "Obesity Research" explains that in contrast to proteins, carbohydrates play a role not only in raising serotonin but also in regulating sleep, blood pressure and sensitivity to pain. Researchers add that individuals who turn to excess consumption of carbohydrate foods often do so to improve their mood, without consciousness of the underlying mechanism. The best sources of carbohydrates are those that contain dietary fiber, including fruits, vegetables, whole grains, beans and legumes.
Beverages
Dr. Daniel K. Hall-Flavin of the Mayo Clinic explains that people who have anxiety disorders, which are commonly experienced in people with depression, should limit or avoid drinking both alcohol and caffeine. Both beverages can have an adverse effect on the quality of your sleep, which can cause a deterioration in your mood. Dr. David Mrazek of the Mayo Clinic advises that alcohol is itself a depressant that can make depression worse. Although alcohol has an initial calming effect, once it wears off, it can actually cause you to feel anxious. Dr. Hall-Flavin adds that staying properly hydrated can also ward off negative effects on your mood.
References
- National Institute of Mental Health: Depression
- The Franklin Institute: The Human Brain -- Proteins
- Mayo Clinic: Coping With Anxiety: Can Diet Make A Difference?
- University of Maryland Medical Center: Omega-3 Fatty Acids
- "Obesity Research"; Brain Serotonin, Carbohydrate-Craving, Obesity and Depression; R. J. Wurtman, et al.; 1995
- Mayo Clinic: Alcohol and Depression: What Are the Risks?
