Food for Depression

Just as there are myriad theories regarding the causes of depression, there are multiple ways to treat it and mitigate its symptoms. The foods we eat--and avoid--can have a major impact on how we feel physically and psychologically. For anyone who wants to assume an active role in her health and healing, a host of foods have been identified as helpful in fighting the blues.

Function

• Depression is as common as it is complex. According to the National Institute of Mental Health, more than 14 million adults, or 6.7 percent of Americans, will wrestle with major depressive disorder at some point, with more than half of the sufferers being women. It is, therefore, heartening that mounting research into food and feelings has yielded hopeful results. Dr. Michael Lutter, an instructor of psychiatry at the University of Texas Southwest Medical Center, notes that new research is emerging that links hunger hormones to mood, stress and energy. How much we consume in addition to the foods we select can affect our emotional state.

The Facts

• Proper nutrition is key to ensuring good mental and physical health. Include these compounds in your regular diet to ensure that deficiencies won't invite or exacerbate depression:

  Omega-3: salmon, halibut, cod liver oil, walnuts, flaxseed, soybeans
  Tryptophan: shrimp, tuna, turkey, spinach, nuts, bananas
  Chromium: romaine lettuce, onions, oysters, liver, whole grains, potatoes
  B vitamins: venison, beef, lamb, halibut, yogurt, milk, eggs

  Pay attention to your blood sugar, too. Choose whole foods over refined flours and simple sugars to keep your energy--and mood--on an even keel.

Considerations

• While food can be an effective tool in treating depression, do not rely solely on tweaking your diet to combat it. Talk therapy, medication, moderate exercise, volunteering and keeping a journal are all useful strategies in the healing process. Think of proper nourishment as one of many tactics to employ in facing down depression and advancing toward a happier day.

Misconceptions

• Due to the data linking food with emotional health, some may be tempted to load up on the most highly touted supplements to boost their well-being. If a little is good, more is better, right? Not always. For example, in "Vitamin Overdose," George Obikoya, Ph.D., warns that high doses of certain supplements can interfere with drugs commonly used to treat high blood pressure and diabetes. Consult your doctor before exceeding the recommended daily allowance of any vitamin or mineral.

Warning

• Depression is treatable, and new remedies are always on the horizon. However, it is a daunting illness that can lead to suicidal thoughts and impulses if left to its natural course. Don't despair if altering your diet isn't providing the results you seek. Reach out for professional support and explore other options for battling the blues if you know you're not functioning at your best. You never need to struggle alone.