Depression and Diet

Your brain is acutely sensitive to what you eat and drink, so if you suffer from depression you should eat a balanced diet incorporating a variety of complex carbohydrates, healthy fats, proteins, vitamins, minerals and water (1,2,3). The following nutritional tips may help you manage your depression:

Eat Breakfast

Breakfast eaters report better mental wellbeing than those who have erratic morning routines (4). The immediate benefits of eating breakfast include improved memory and a sense of calm.

Eat Regular Meals
Eat low GI carbohydrates every 2-3 hours to maintain your energy levels.

Include High Protein Foods in Every Meal
The protein in turkey, chicken, beef, brown rice, nuts, milk, cheese and eggs can boost the levels of a neurotransmitter in your brain that affects mood called serotonin.

Don't Forget Healthy Oils
Omega 3 fatty acids can reduce the symptoms of depression (5). Try and eat 2-3 serves of fish every week (tinned tuna and salmon are easy options).

Boost Your B Vitamins
B vitamins such as Folate, B6 and B12 help to maintain the production of neurotransmitters in your brain. Folate is found in green leafy vegetables, chickpeas, nuts and wholegrain foods. Vitamin B12 is found in animal foods such as meat, fish, eggs and dairy products. Vitamin B6 is found in potatoes, salmon, chicken, spinach, bananas and breakfast cereal.

Limit the Amount of Sucrose and Caffeine in Your Diet
This can help to relieve emotional distress (6,7).

Reduce Your Alcohol Intake
Alcohol is a depressant.

Exercise
Exercise releases endorphins, or 'happy chemicals' in the brain. 30 minutes of moderate intensity exercise per day has been shown to treat depression and prevent relapses. Outdoor exercise is especially valuable as it exposes you to sunlight which stimulates your pineal gland, directly boosting your mood.

Get Organised
Schedule healthy routines of shopping, cooking and exercise. If life doesn't go to plan, have low fat frozen meals available.

Manage your Weight
At the Wesley Weight Management Clinic we have demonstrated a link between participation in our weight loss program and improvements in depression, anxiety and stress.

References:
(1) Reid, M., Hammersley, R. 1995, 'Effects of Carbohydrate Intake on Subsequent Food Intake and Mood State' Journal of Physiology and Behaviour Vol 58 No3 pp 421-7.
(2) Van de Weyer, C. 2005, Changing Diets, Changing Minds: How food Affects Mental Wellbeing and Behaviour, Sustain
(3) Harbottle,D. 2007, Healthy Eating and Depression: How Diet can Help Your Mental Health, Mental Health Foundation
(4) Benton D, & Parker PY. 1998, 'Breakfast, Blood Glucose and Cognition' American Journal of Clinical Nutrition, Vol 67 no 4 pp 772-778.
(5) Bourre, J. M. 2005, 'Dietary Omega-3 Fatty Acids and Psychiatry' Journal of Nutrition, Health and Ageing, Vol. 9 No.1 pp 31-38.
(6) Brice C & Smith A. 2002, 'Effects of Caffeine on Mood and Performance' Psychopharmacology Vol 164, No. 2 pp188-192.
(7) Reid,C. 2008, 'Depression: Can a Healthy Lifestyle Help?' The Australian Healthy Food Guide, Healthy Life Media, Australia pp 36-38.