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Oct 23, 2014 · Numerous studies have shown physical activity helps reduce depression symptoms. Even a ten-minute walk around the block can help. Pamper yourself. A bubble bath, manicure, or time reading a favorite book can provide mood-boosting effects. Write in a journal. Pour out your thoughts and feelings in writing.
- Kelsey Andrews
- Overview
- Foods to Avoid
- Foods that Might Help
Sometimes, when they’re depressed, people eat to help them cope or to make them feel better. Unfortunately, the foods people turn to have the opposite effect. Eating junk food when you’re depressed can actually make you feel even worse. Some of the worst culprits are foods that contain large amounts of the following:
•saturated fat
•refined sugars
•heavily processed ingredients
•caffeine
Sticking to a healthy diet and making sure that you exercise regularly can help you manage your depression symptoms. It may even make them go away entirely.
Caffeine and Sugary Foods
Caffeine may be difficult for many people to completely eliminate from their diet. However, it is good to only have caffeinated drinks in moderation, particularly when you are experiencing depression-like symptoms. Caffeine can disrupt sleep patterns and make you feel anxious, both of which won’t help your depression. People who drink more than 400 milligrams of caffeine a day, the equivalent of four cups of brewed coffee, should consider cutting back. Avoiding refined sugar is another way to help your mood. Sugar may make you feel more energized at first, but it won’t take long for you to crash. Instead, stick with foods that will keep your blood sugar at an even level. Eating the following foods will give you a steady level of energy: •lean protein •complex carbohydrates, such as whole grains •fruits and vegetables
Alcohol and Illegal Drugs
When you’re feeling depressed, it can be easy to turn to alcohol or other methods of “self-medication.” You may feel short-term relief, but these substances usually only make things worse. Alcohol and drugs throw off your sleep cycles, and cause mood swings and anxiety. If you’re taking any prescription medications, alcohol and drugs can make you experience negative side effects, and they can even stop your medications from working. Talk to your doctor if you’re having trouble abstaining from drugs or alcohol. They can recommend you to programs that can help you get sober.
‘Good’ Carbs to Boost Mood
Eating carbohydrates triggers your brain to release the mood-lifting neurotransmitter serotonin. So instead of trying to avoid them, eating the right kind of carbs can be a good choice when you’re feeling down. Stick to whole-grain breads and other healthy carbohydrates. Try to stay away from the sugary snack foods, and go for: •fruits •vegetables •foods high in fiber
Omega-3s
The main benefit associated with omega-3s is improved brain function. However, several studies have shown that foods that have omega-3s can also help you manage your depression symptoms. Foods that are good sources of omega-3s include: •fish •nuts, •canola oil •flaxseed oil •nuts •dark-green leafy vegetables
Vitamin D
Several studies have shown that people who have deficient levels of vitamin D are more like to experience depression-related symptoms. 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 •tofu •milk
- Start an emotion diary. The more you understand your habits, the better. Eating in response to emotion can happen automatically. The more you understand how you feel when you do certain things, the better your chance at changing things.
- Find other ways to cope. Once you have more information about the emotions, situations, or thoughts that can trigger eating, you can start to make changes.
- Move your body. Moving your body can be a powerful way to manage stress and anxiety. Activity helps to reduce levels of stress hormones in your body. It also releases endorphins to give your mood a boost.
- Try mindfulness. Mindfulness has many benefits for mental health. It’s shown to be a powerful way to manage anxiety and depression. It has also been shown to reduce stress eating.
Nov 14, 2021 · Physical exercise. Mindfulness. Overeaters anonyomous (OA) Surgery. Nutritional approaches (high-protein, low-carb, keto, abstinence-based, etc.) Research shows they all have the potential to work ...
Nov 12, 2021 · Vitamin D-rich foods can improve your mood, so stock up on fortified milk and cereals, eggs, mushrooms, and fish like salmon. Eat mandarin oranges. Not only are mandarin oranges portable, and easy ...
Albers says that you may feel like you don’t have the motivation or energy to eat when you’re depressed. Also, stress can play a role in reducing your appetite. “Food isn’t as appealing ...
Jan 29, 2020 · Several recent research analyses looking at multiple studies support that there is a link between what one eats and our risk of depression, specifically. One analysis concluded: "A dietary pattern characterized by a high intake of fruit, vegetables, whole grain, fish, olive oil, low-fat dairy and antioxidants and low intakes of animal foods was ...
