How to Stock Up on Food for a Depression

Depression makes day-to-day activities hard to accomplish. Symptoms like fatigue, hopelessness, sadness and crying spells can make the simplest tasks difficult. Many people who are depressed experience weight loss and malnutrition because they don't have the proper foods at home. There are specific foods that will alleviate some of the symptoms of depression. Stock up on them so you have them at home when you are going through depression.

Instructions

• 1

  Buy foods that contain omega-3 fatty acids. A study reported by the Archives of General Psychiatry at www.archpsyc.ama-assn.org, concluded that people experienced a 50 percent reduction in depression and bipolar symptoms when they took a gram of fish oil every day. Insomnia, anxiety, feelings of sadness and sexual problems were improved over the course of the study. Get more omega-3 fatty acids by taking supplements or eating walnuts, salmon, tuna, soybeans, halibut, shrimp and flaxseeds.

• 2

  Eat more whole grain carbohydrates. According to S. E Moller of the Department of Clinical Pharmacology at St. Hans Hospital, Roskilde, Denmark, consuming carbohydrates increases the production of serotonin, the chemical responsible for producing feelings of well-being. Many people when depressed reach for chips or sugary baked goods. Both R. J. Wurtman and J. J. Wurtman of the Department of Brain and Cognitive Sciences and Clinical Research Center, Massachusetts Institute of Technology, Cambridge, report that overeating carbohydrates or using them like a drug can cause weight gain and other health problems. Choose healthy carbohydrates such as whole grains that are slowly released into the bloodstream. Brown rice, wheat bread, whole grain pasta and oatmeal will prevent sugar crashes and binging.

• 3

  Incorporate tryptophan-rich foods into your diet. Tryptophan is an amino acid, which is a precursor to serotonin. Serotonin is the neurotransmitter that sends signals to the brain that allow feelings of calmness and well-being. Think of the way you feel after Thanksgiving dinner. Turkey contains tryptophan, and with the carbohydrates you ingested it may have led you to feelings of relaxation. Other foods with tryptophan include chicken, red meat, tuna, lamb, halibut, shrimp, salmon and soybeans.

• 4

  Avoid foods that promote sugar crashes. A drop in blood sugar levels can promote lethargy, nervousness, irritability, anxiety and depression. Keep your blood sugar stable by eating small meals throughout the day. Eat vegetables, fruits, low-fat dairy products, lean proteins and whole grains. Refrain from eating sugar, refined flour, caffeine, baked goods, foods with trans fats and fatty foods. Fiber can play a significant role in preventing blood sugar fluctuations. Fibrous foods take longer to be absorbed and when coupled with foods high in sugar, they can prevent blood sugar drops. If you eat sugar, pair it with a whole grain such as peanut butter on wheat toast or brown rice with a sugary Chinese sauce.

• 5

  Make a grocery list. People with depression have a difficult time making decisions. Write down a meal plan and include all of your ingredients. Pick out one day a week to prepare dinners and freeze them in individual servings. Refrain from buying processed frozen foods, because they are packed with preservatives. Bring snacks with you to work. Peanuts, trail mix or whole grain crackers are easy to store in the car. Try to have three meals a day with two snacks to keep your blood sugar from fluctuating.