This charitable organization has published a booklet entitled Health Eating and Depression: How Diet May Protect Mental Health.
The organization and the author’s credentials provide credibility as does this quote, “Research in this area is still underway so it is not possible to draw any firm conclusions but the evidence does suggest that it is worth trying to follow a healthy diet in order to protect our mental health.”
In other words they are not promising the world or suggesting that if you follow this you won’t have to take medication.
But they are saying “the jury is still out but based on the evidence these are the most helpful recommendations we have.”
I’ve summarized the general recommendations and how they impact depression.
1. Eat regularly throughout the day
“Missing meals, especially breakfast, leads low blood sugar and this causes low mood, irritability and fatigue.”
2. Choose less refined high sugar foods and drinks and more wholegrain cereals,
pulses, fruit and vegetables
“Sugary foods are absorbed quickly into the bloodstream (they may also be referred to as high glycaemic index foods. This may cause an initial ‘high’ or surge of energy that soon wears off as the body increases insulin production, leaving you feeling tired and low.”
3. Include protein at each meal
“the amino acid tryptophan, is important in its effect on the brain, where it influences mood.”
4. Eat a wide variety of foods
“The more varied your diet, the more likely you are to obtain all the nutrients you… Make sure you include 2 portions of different fruits and/or vegetables and a protein food at each meal. Include some red meat or fish as they a good sources of B12 another nutrient that seems associated with the control of mood.”
5. Include oily fish (omega 3 fatty acids) in your diet
“Supplements of omega 3 oils may reduce symptoms inpatients with depression on antidepressant medications.”
6. Maintain a healthy weight
“Both excessive weight loss or weight gain can make your mood worse and should be avoided. Weight loss and lack of good nutrition will deprive the brain of glucose and other nutrients that control mood.”
“Putting on weight unintentionally or feeling out of control of your eating can increase your depression and can lead to yo-yo dieting which leaves you further out of control.”
7. Maintain adequate fluid intake
“The early effects of even mild dehydration can affect our feelings and performance, often characterised by restless or irritable behaviour… loss of concentration and reduced effi ciency in mental tasks.”
8. If you drink alcohol keep within recommended limits
“Alcohol has a depressant effect on the brain so can result in a rapid worsening of your mood. It is also a toxin that has to be deactivated by the liver. During this detoxifi cation process the body uses thiamin, zinc and other nutrients and this can deplete your reserves, especially if your diet is poor.”
9. Exercise regularly
“Exercise leads to the release of endorphins – feel good chemicals that help us to relax and to feel happy. Exercise is particularly important for those withdepression as it also gives structure and purpose to the day. Outdoor exercise that exposes us to sunlight is especially valuable as it affects the pineal gland, directly
boosting mood”
