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Role of Diet in Depression

Understanding the relationship between depression and diet

You feel down and depressed. Does diet play any role in your depression?

Studies have shown that brain chemicals (neurotransmitters) play a mediating role in the development of depression. When the functioning of brain chemicals is disturbed, depression can occur (e.g. following the use of recreational drugs such as Ecstasy). Several different neurotransmitter systems may be involved but the two that have been more frequently implicated are serotonin (5-HT) and norepinephrine (NE). Certain foods boost neurotransmitter levels and can help to combat depression.

It is also important for people to maintain constant blood sugar levels and here diet plays a significant role.

Appetite is commonly affected in depressed individuals, resulting in weight gain or weight loss. This can have a further negative impact on mood. Once again, correct diet can help to combat weight problems.

Depression Diet

There are a number of dietary factors that can help with depression. Eating a high carbohydrate diet (whole-wheat bread, unsifted maize meal, brown rice) boosts the production of serotonin in the brain which makes you feel more positive. Eating plenty of protein (meat, fish, eggs, cheese, yoghurt, milk) to increase amino acid intake has the same effect.

In addition, B vitamins, especially B12, B6 and folic acid, can help combat psychological disturbances, so take a complete vitamin and mineral supplement like Supradyn. Omega-3 may also help, and the best source is Salmon oil capsules. Eating a balanced diet and doing regular exercise (which increases the level of endorphins in the brain) can make a difference. Depression can cause pronounced loss of weight or weight gain, so if you are underweight make an effort to eat more high-fiber foods, fruit and vegetables. Go to the Weight Loss center to find an example of a low-fat, high-fiber diet for slimming.

Alcohol and some drugs (recreational and prescription) can cause or exacerbate depression. This is possibly because it alters the balance of brain chemicals or the physical structure of the brain (excessive alcohol and sleeping tablets cause shrinkage of the brain). Too many fluctuations in your insulin levels can lead to mood swings and fatigue. To combat these fluctuations:

• Rather eat five to six smaller meals per day than two to three big ones.
• Rather eat carbohydrates with a low glycogenic index (GI) than with a high GI. Rather eat whole-wheat pasta than white or whole-wheat bread, rather Basmati rice or couscous than white or brown rice, rather fruit than sweets, rather oats porridge or bran cereals than other cereals.

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