Your Diet and Depression: What to Eat & What to Avoid

Depression is treated in many ways.

Medication and psychotherapy produce successful outcomes and alleviate suffering. Mindfulness meditation has recently become popular as a way of dealing with depression, in addition to medication and talking therapies.

But depression is also linked to chemical and metabolic processes in the entire body.

Exercise can make a big difference in combating depression through the release of mood elevating endorphins and endocannabinoids in the brain.

And the same is true for diet and depression.

Studies show that the right kind of food is a very effective supportive treatment in mild depression, while the wrong kind can make you more vulnerable to the illness.

Here are a few foods to eat if you want to nurture yourself with the best diet for depression – and a few to avoid.

Diet and depression – what to eat

General depression fighter: the Mediterranean diet

A diet that can help fight against depression is not about jumping from one fashionable ‘miracle’ ingredient to another. It is about following a diet that provides the right combination of  nutrients in the long term. A recent study showed that the Mediterranean diet reduces the risk of developing depression by 30%.

The secret lies not in any single food, but in a healthy combination of omega-three fatty acids, B vitamins, flavonoids and other phytochemicals from fruit and vegetables anti-oxidants from nuts.

• Antioxidants and flavonoids

Antioxidants and  flavonoids protect the brain against damage by free radicals. This counteracts the effects of excess stress.

Flavonoid food sources: Apples, dark chocolate, red wine

Antioxidant food sources: All berries, cherries, plums, beans, apricots,  nuts, sweet potatoes, tomatoes, broccoli, spinach

• Smart Carbs

When you crave carbs, you may actually suffer from a deficit in serotonin (‘good mood’ brain chemical). Complex carbohydrates like whole grains and legumes can help to improve your mood and avoid the damage from simple carbs.

• Folic Acid

According to large scale studies, folic acid deficiency contributes to depression. Protect yourself by increasing your intake!

• Food sources: beetroot, lentils, spinach, liver, almonds,

• Anti-inflammatory foods

Depression is linked to brain inflammation. Anti-inflammatory foods are very effective in preventing and reducing inflammation everywhere in your body.

Food sources: Leafy vegetables, olive oil, tomatoes, berries, nuts and fatty fish

• Selenium

A more recent discovery is the link between selenium deficiency and depression. Selenium is also a necessary element in healthy brain function.

Food sources: Nuts (particularly Brazil nuts), eggs, poultry, whole grains

Again, all these nutrients are provided through a healthy long term diet and , according to studies so far, the Mediterranean diet is the strongest defense against depression

Diet and depression – what to avoid

Unfortunately there are also negative links between diet and depression.

Here are some of the main foods to avoid if you want to lower your risk of depression or improve your mood if you are already living with this illness.

• Alcohol

Alcohol is a central nervous system depressant. It slows down brain function and lowers your mood. If you are dealing with depression, a depressant will make your symptoms worse.

• Sugar

Sugar gives your brain a brief boost through stimulating endorphins. Unlike exercise and complex carbohydrates, however, this sugar high is followed by a low mood. Sugar also leads to inflammation and insulin resistance, both significant factors in depression.

• Junk food (highly processed food)

Junk food contains trans-fats and saturated fats, as well as many additives that interfere with the balance of chemicals in your body and brain. A recent large scale study associated the regular consumption of junk food with a significantly higher risk of depression.

• Caffeine

Caffeine is a short-term stimulant. However, the stimulating effect is followed by a crash and low mood. Caffeine can also cause anxiety and rapid mood swings.

Diet and depression are clearly linked.

Scientists are still conducting research into the specifics, you can definitely improve your mental health along with your overall health by treating your diet as medicine!