Depression, Anxiety and Diet Management

Note: Helen Sanders, the  main editor at Health Ambition (http://www.healthambition.com) just released a very comprehensive blog post on foods that boost serotonin. Click here to read more.  

Trying to find a diet to ease depression? Unfortunately, there’s no specific diet that works for depression. No studies have been done that indicate a particular eating plan can ease symptoms of clinical depression.

Still, while certain diets or foods may not ease depression (or put you instantly in a better mood), a healthy diet may help as part of an overall treatment for depression.

How Can Diet Affect Depression?

Here are 10 tips for eating if you or a loved one is recovering from clinical depression.

1. Eat a Diet High in Nutrients

Nutrients in foods support the body’s repair, growth, and wellness. Nutrients we all need include vitamins, minerals, carbohydrates, protein, and even a small amount of fat. A deficiency in any of these nutrients lead to our bodies not working at full capacity — and can even cause illness.

2. Fill Your Plate With Essential Antioxidants

Damaging molecules called free radicals are produced in our bodies during normal body functions — and these free radicals contribute to aging and dysfunction. Antioxidants such as beta-carotene and vitamins C and E combat the effects of free radicals. Antioxidants have been shown to tie up these free radicals and take away their destructive power.

Studies show that the brain is particularly at risk for free radical damage. Although there’s no way to stop free radicals completely, we can reduce their destructive effect on the body by eating foods rich in antioxidants as part of a healthy diet, including:

  • Sources of beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato.
  • Sources of vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato. 
  • Sources of vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ.

3. Eat “Smart” Carbs for a Calming Effect

The connection between carbohydrates and mood is linked to the mood-boosting brain chemical, serotonin. Carbohydrate craving may be related to decreased serotonin activity, although experts are not sure if there is a link.

So don’t shun carbs — just make smart choices. Limit sugary foods and opt for smart carbs, such as whole grains, fruits, vegetables, and legumes, which all contribute healthy carbs as well as fiber.

4. Eat Protein-Rich Foods to Boost Alertness

Foods rich in protein, like turkey, tuna, or chicken, are rich in an amino acid called tyrosine. Tyrosine may help boost levels of the brain chemicals dopamine and norepinephrine. This boost helps you feel alert and makes it easier to concentrate. Try to include a protein source in your diet several times a day, especially when you need to clear your mind and boost your energy.

  • Good sources of healthy proteins: beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, yogurt.

Medical Reference Related to Depression

  1. What Is Serotonin Syndrome?
    WebMD explains serotonin syndrome, a potentially fatal condition, including causes, symptoms, and treatment.
  2. Questions and Answers About Depression
    WebMD answers basic questions about depression, including its causes and treatment.
  3. Depression: Am I At Risk for Developing Depression?
    What are the risk factors for depression? Take this test from WebMD to see if you may be depressed.
  4. Sexual Problems and Depression
    Depression and sexual dysfunction often go hand in hand. Antidepressants may worsen the dysfunction. WebMD tells you more.
  5. Depression: Finding a Doctor or Therapist
    To get better, you need expert help. Here are some ways to prepare for your first visit to a doctor or therapist.
  6. Is It Depression or Just the Blues?
    How to recognize the symptoms of major depression and what makes it different from a passing sense of the blues.
  7. Depression Treatment Tips
    To get better from depression, you need to take an active role in your treatment, and you and your doctor have to work as a team.
  8. Fears and Facts About Antidepressants
    From weight gain to lost sex drive, we’ve got the facts on common fears about antidepressants.
  9. Depression in Men
    Though men are taught to deny depression, it is more common than you think. Here’s how men can recognize the signs of depression and deal with it.
  10. Depression Support
    Getting the right depression support can be as vital to your healing as medication and therapy.

 

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