Depression is often treated through a combination of psychological and behavioral counseling, medications and/or complimentary therapies, such as light or music therapy. A healthy diet, aimed toward enhancing moods, may also help reduce symptoms of depression. Keep in mind that dietary measures are not intended as replacement for doctor-prescribed treatment. In addition, guidance from a trusted dietary or medical professional is recommended for best results.
Omega-3 Fatty Acids
Omega-3 fatty acids are healthy, essential fats the body can't produce on its own. According to the University of Maryland Medical Center (UMMC), omega-3 intake may serve as a potent tool in reducing or preventing symptoms of depression. Consume foods that contain omega-3 fats, such as salmon, tuna, mackerel, sardines and other fatty fish, as well as ground flax seeds, flax seed oil, walnuts, walnut oil and canola oil regularly for best results. Aim for at least two servings, or 6 oz. of fatty fish weekly, the American Heart Association's recommendation for optimum health. Fats also aid in nutrient-absorption, so incorporate omega-3 fats into meals that include nutritious foods, such as vegetables, fruits or whole grains, to further enhance nutritional wellness. Since research is mixed regarding the effectiveness of omega-3 fats and depression, seek approval and guidance from your doctor prior to incorporating them into your diet.
SAMe
SAMe, or s-adenosyl-L-methionine, is a dietary supplement and a natural substance created by the body. According to UMMC, 1,600 milligrams of SAMe daily may raise dopamine levels of the brain, a chemical associated with positive moods. Research is still being conducted and results are mixed regarding the effectiveness of SAMe toward depression, but studies do suggest that SAMe may help relieve cases of mild to moderate depression, potentially leading to faster results than prescribed antidepressants. Since dietary supplements may cause interactions with medications, seek approval and guidance from your medical doctor or psychiatrist for best results.
A Well-Balanced Diet
A well-balanced diet that provides appropriate nutrients, dietary fiber and variety of foods and nutrients can help support positive moods and prevent nutrient deficiencies that may exacerbate symptoms of depression. Natural health expert, Andrew Weil, M.D. suggests a balanced diet coupled with antioxidant supplementation as helpful tools toward managing depression.
To adhere to a healthy, balanced diet, aim for three meals and snacks (as needed), eaten at regular time intervals throughout each day, as going too long without eating can negatively affect blood sugar levels and moods. Make primarily healthy food choices, such as whole grain foods instead of processed carbohydrates, most often. Incorporate fruits and/or vegetables into most meals and snacks to reap ample fiber and nutrient-intake. Choose lean protein sources most often, such as low-fat dairy or soy products, beans, lentils, skinless white-meat chicken or turkey or tofu more often than high-fat red meats and whole milk products, which increase risk for conditions such as heart disease, to further enhance nutritional wellness. Vegetables, whole grains and protein-rich foods provide valuable amounts of B vitamins, which are known to support emotional well-being. Incorporate a variety of healthy foods into your diet regularly and partake in regular, physical exercise, as physical activity can help reduce depression and elevate feel-good chemicals, such as endorphins, in your brain. For specified guidance, discuss your goals and preferences with a qualified medical or dietary professional.
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