Depression and Diet

Foods to limit or avoid

Eating regular meals at regular intervals is the first step of a healthy diet. The next step is picking the right foods.

Caffeine

Caffeine, in limited amounts, may actually improve some symptoms of depression. This can include:

• stimulating dopamine production
• supporting weight loss
• increasing motivation and endurance in exercise

However, people who drink more than 400 milligrams of caffeine a day should consider cutting back. This is the equivalent of four cups of brewed coffee, but this amount can vary depending on how your coffee is prepared.

Moreover, caffeine may interfere with the effects of antidepressants and lead to insomnia if consumed later in the day. If you are on medications for depression, talk with your doctor about what the appropriate amount of caffeine looks like.

Foods high in added sugar and saturated fat

Foods and beverages that are high in added sugar may make you feel more energized at first, but consumption of added sugars is associated with an increased risk of depression.

Moreover, consuming a diet high in added sugars is linked to other conditions, such as:

• type 2 diabetes
• obesity
• high blood pressure

Consuming foods high in saturated fat is also associated with an increased risk of depression. Saturated fat is linked to inflammation, which may also worsen depression symptoms.

Alcohol

When you’re feeling depressed, it can be easy to turn to alcohol or other substances. You may feel short-term relief, but these substances usually only make things worse.

Alcohol can negatively impact your sleep. It may also increase side effects and decrease the efficacy of antidepressants. More specifically:

• Tranylcypromine (Parnate), phenelzine (Nardil), and other monoamine oxidase inhibitors may raise blood pressure to a dangerous degree when mixed with tyramine, a byproduct found in beer and wine.
• Combining alcohol with Duloxetine (Cymbalta) may cause liver damage and raise the risk of liver toxicity.
• Combining alcohol with venlafaxine (Effexor) may lower the threshold for fatal alcohol overdoses.

It is important to talk with your doctor if you’re having trouble abstaining from alcohol. They can recommend programs that can help you get sober and refer you to mental health professionals who can help you manage your depression.

Foods to focus on

Carbs

Eating carbohydrates triggers your brain to release the mood-lifting neurotransmitter serotonin. Try to stick to whole grain breads and other healthy carbohydrates, such as:

• fruits
• vegetables
• foods high in fiber

Omega-3s

Omega-3 fatty acids may have a positive effect on depression. However, more research is needed to determine the extent of this effect.

Foods that are good sources of omega-3s include:

• fish
• nuts,
• canola oil
• flaxseed oil
• nuts
• dark-green leafy vegetables

Vitamin D

Vitamin D deficiency may be associated with depression.

You can get vitamin D from the sun, but you can also get it from your food. Make sure you regularly eat foods containing vitamin D, such as:

• fish
• fortified dairy food, like milk and yogurt
• mushrooms treated with UV light

Selenium

Some studies have indicated that taking selenium may reduce symptoms of depression.

Selenium can be found in:

• nuts, like peanuts and Brazil nuts
• fish
• beans
• lentils
• potatoes
• chicken and beef
• vegetables, like spinach and carrots
• fruits, like peaches and bananas

Too much selenium can be toxic, however, so talk with your doctor before taking any selenium supplements.

Takeaway

Consuming foods high in added sugar and alcohol may worsen symptoms of depression. On the other hand, foods high in carbs, omega-3 fatty acids, vitamin D, and selenium can improve symptoms of depression.