Depression and diet

Step 1: Understanding the relationship between depression and diet

You feel down and depressed. Does diet play any role in your depression?

Studies have shown that brain chemicals (neurotransmitters) play a mediating role in the development of depression. When the functioning of brain chemicals is disturbed, depression can occur (e.g. following the use of recreational drugs such as Ecstasy). Several different neurotransmitter systems may be involved but the two that have been more frequently implicated are serotonin (5-HT) and norepinephrine (NE). Certain foods boost neurotransmitter levels and can help to combat depression.

It is also important for people to maintain constant blood sugar levels and here diet plays a significant role.

Appetite is commonly affected in depressed individuals, resulting in weight gain or weight loss. This can have a further negative impact on mood. Once again, correct diet can help to combat weight problems.

Step 2: Adopting healthy habits

Self-help is not a treatment for a depressive illness on it's own, but it can contribute towards accelerating recovery and it can help to maintain the benefits of treatment.

Self-help includes:

• Reading books/acquiring information. This helps to provide an understanding of the illness which can be important for both the sufferer and the family.
  
• Eating an adequate diet so as to maintain blood sugar levels. Foods, which promote serotonin production, can be increased e.g. bananas, pumpkin pips and Horlicks. Stimulants which increase anxiety should be avoided e.g. coffee, colas and chocolate. Vitamin supplements/tonics may be useful if you are very run down or if life is normally lived in the "fast lane".
  
• Sleeping sufficiently - but not too much.
  
• Exercise - begin gradually and slowly increase the intensity and amount of time spent exercising. Exercise promotes the release of the body's natural opiates (endorphins) which improve mood. Being out in the fresh air helps to put a different perspective on problems.
  
• Relaxation - to decrease tension and anxiety and to improve sleep. E.g. meditation, yoga, aromatherapy and massage.
  
• Hobbies/interests - which help to occupy the mind and decrease pre-occupation with negative thoughts.
  
• Regular breaks/holidays
  
• Life-style changes - expecting less of oneself; maybe lowering standards a little; delegating; asking for assistance.