Depression symptoms are serious. Can something as simple as your diet make a difference?
It might. Dietary changes have been studied, and mental health professionals have found links between some of these changes and depression. While correlation doesn’t prove causation, it may still point to changes that may be worth making.
In addition to foods that help with depression, you may benefit from professional treatment or psychiatric care. Plus, you may need care from a physician to identify physical contributors to depression symptoms. These include issues like vitamin deficiencies and hormonal conditions. You may have underlying concerns that don’t directly cause depression, but do have a profound effect on your mood, like chronic pain.
Make sure to speak with professionals about your depression symptoms – don’t rely on dietary changes as sole solutions.
Learn about several common depression symptoms
Depression takes many forms. In fact, depressive disorders are a broad category, including major depressive disorder, peripartum depression, seasonal affective disorder and more. People with bipolar disorders also experience depression.
If you have depression, you may experience:
- Pervasive feelings of sadness
- Emotion-numbing apathy
- Sleep habit disturbances
- Appetite increases or decreases
These symptoms may last weeks, especially with a bipolar disorder or a time-limited condition like peripartum depression or premenstrual dysphoric disorder. With some other depressive conditions, symptoms may continue for months or years.
You can use our guide to self-assessment to better understand your symptoms, investigate your mental health and consider treatment.
While you’re managing your symptoms, you might try to reduce them with lifestyle changes. These may include additions to your diet. If you consult your doctor and complete blood work, you may find that there are additional dietary needs to be met through eating habits or supplements.
Try consuming more foods that may help with depression, like:
Fruits and vegetables
Several studies have found that eating more vegetables is correlated with better mental well-being, and one found that fruit also has a positive effect. These additions to your diet might make your plate more colorful and your palate happier, but they can elevate your mood, too.
Caffeine-free drinks
When depression makes you feel exhausted, you might reach for a cup of coffee or two. A little bit of caffeine might make you feel better, but it’s possible to have too much of a good thing. Some research has found that drinking four or more cups of coffee per day is associated with depression. Try replacing a few caffeinated drinks with alternatives like water.
In one study, adults who drank less water had greater negative emotions, including feelings of depression (not the clinical diagnosis). If drinking less water than your body typically needs can lower your mood, perhaps drinking enough water can help you avoid that problem.
Nutrient-rich foods
Researchers created a nutrient profiling system to identify foods that may prevent depressive symptoms or assist people in recovery. They looked for foods containing a list of nutrients: “folate, iron, long-chain omega-3 fatty acids (EPA and DHA), magnesium, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C and zinc.”
Animal-based foods that this system features include oysters, fish and organ meats. Plants include greens like watercress, spinach, mustard greens, lettuce and Swiss chard. Fresh herbs, peppers and pumpkin were also featured. A few fruits stepped into the spotlight, too: acerola cherries, papayas, lemons and strawberries.
What about supplements?
When you look for advice on nutrition, it’s easy to find advertisements, blogs and videos suggesting supplements. However, research on supplements may not support all of these suggestions.
If you’re thinking about trying supplements to ease depression symptoms, consult your doctor for expert advice. They may be able to identify something you need, like a vitamin to treat a deficiency or a multivitamin to support your health. They may also have the information to keep you from making an expensive purchase that you don’t need, like a vitamin that you don’t lack.
Looking for more help with depression symptoms?
Eating a healthy diet may help you resist depression. It may improve other parts of your health, too. However, it’s important to take a comprehensive approach to depression with the assistance of physical and mental health care providers.
You can turn to Lightfully for mental health care online or in person. Our professionals offer four levels of care and a personalized approach to treatment. We treat depression and many conditions that may co-occur, including anxiety disorders, personality disorders and thought disorders.
Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.
