Diet for Depression

Can a diet for depression improve your outlook? There is a lot of evidence that food can influence your mood, and it certainly can't hurt to try. Here are some tips on the proper diet for depression.

The Food-Mood Link

So many people eat diets that are less than ideal. We rush around eating junk food, convenience food and fast food, with little thought to the fact that we're not giving our bodies its optimum fuel.

There are many vitamins, minerals and nutrients that our bodies need in order to function that we just can't get from the food most of us eat. It's no wonder a diet high in sugar and fat and low in fruits, vegetables and whole grains would make us feel less than ideal. We may not feel deprived, but we are undernourished.

Diet and nutrition is a complex subject, and there are many theories as to exactly what aspects of diet affect depression. A common theory is that eating too many low-quality carbohydrates and sugars can cause wild mood swings. We often run to carbs and sweets for relief from bad moods, but the crash after the sugar or carb high can be even worse than the initial low feeling.

Many vitamins and minerals are implicated in the diet-depression connection, especially the B vitamins, which are directly linked to the nervous system and our mental function. Many minerals are thought to play a role in depression, such as calcium, magnesium, iron, zinc and selenium. Not getting enough of these nutrition basics may not completely explain your depression, but improving your diet can certainly help.

Planning a Diet for Depression

Since there are many different nutrients and kinds of foods that seem to affect depression, planning a diet for depression can be a little tricky. It's a good idea to talk with your doctor or a nutritionist if you think your depression might be linked to diet. Do not self-medicate or go off any medicines you may be taking for depression without consulting your doctor.

Having said that, a good diet for depression has a lot in common with a good diet for general health and well-being. It should include a lot of fruits and vegetables, whole grains and lean protein. It should be limited in the amount of fatty foods and sugars consumed.

If your doctor finds you have a vitamin or mineral deficiency, he or she may recommend specific supplements, but a basic multivitamin is probably also a good idea.

Eating meals regularly can be a big help in dealing with the mood swings that come from irregular blood sugar levels. Make sure to eat breakfast if you don't already. You might also want to try eating several smaller meals and snacks each day instead of confining your eating to three big meals. This is also a great tip for healthy weight loss.

Drinking sufficient quantities of water is important for everyone, but it can be particularly helpful for people with depression. Water helps flush out waste products and toxins from your body, provides energy, assists in absorption of many nutrients, and helps all your organ systems run better.

More Tips for Diet and Depression

Omega-3 fatty acids are thought by some to be helpful when eating a diet for depression. These fatty acids are necessary for the healthy functioning of the brain. They are mostly available through eating fatty fish like tuna, salmon, and mackerel. Fish oil supplements are also available for people who don't like fish. Check the label or ask your doctor for details on how to take the pills and to ensure you are choosing quality supplements.

While there are many things you can add to your diet to aid depression, there are some things you should eliminate as well, namely alcohol and caffeine. Alcohol is a depressant which can worsen your mood, while caffeine can overstimulate the system.

Exercise is also a great idea, even though it has nothing to do with actual food choices for depression. Just walking or doing a little bit of exercise each day, combined with a healthier diet, can make a huge difference for people with mild depression. While diet may not solve all of your depression problems, it could certainly help.