Depression is a common mental illness that affects millions of people worldwide. While therapy and medication are essential treatments for depression, there are several lifestyle changes that can also help manage symptoms. One of these changes includes eating a healthy diet. Unfortunately, some foods can have a negative impact on mood, making it crucial to understand which foods to avoid with depression. With the help of a registered dietitian or naturopathic doctor, making sure you are eating a balanced diet to help manage symptoms is easier than ever. In this blog post, we’ll explore the foods to avoid and foods to eat to boost your mood and improve your mental health.
Sugar and Processed Foods: Sugary and processed foods can cause a rapid spike in blood sugar levels, followed by a crash, leaving you feeling irritable, moody and tired. These types of foods include white bread, pasta, candy, and sugary drinks. A better alternative is to eat complex carbohydrates, such as whole grains and fresh produce, which provide the body with energy, without the blood sugar crash.
Alcohol: It is no secret that alcohol is a depressant, and while many people use it to numb their feelings and improve their mood temporarily, more often than not, it makes depression symptoms worse. Alcohol can also interfere with medication, making the effects of anti-depressants less effective.
Caffeine: Caffeine is a stimulant that can interfere with sleep, cause feelings of jitteriness and anxiety. Cutting out caffeine can improve sleep, reduce anxiety and increase feelings of calmness. If you do not want to eliminate caffeine completely, consider switching to herbal tea or decaf coffee.
High-Fat Foods: While healthy fats, such as those found in nuts, avocado, and fish, are essential for mental and physical health, too much saturated fat, found in red meat and cheese can be detrimental. High fat and cholesterol intake have been shown to increase the risk of depression, so it’s essential to eat these foods in moderation.
Gluten: Gluten, a protein found in wheat, barley, and rye, can cause inflammation in the body, which can affect mood and mental health. Some studies suggest that people with depression, anxiety, and other mental health disorders may have improved symptoms after cutting out gluten. If you suspect gluten may be affecting your mood, consider getting tested for celiac disease or try a gluten-free diet.
While changing your diet alone might not be enough to treat depression, it is an important step in improving your mental health. By avoiding certain foods that can negatively impact mood, and eating more of those that have a positive effect on mental health, you can help alleviate symptoms of depression and improve your overall well-being. If you are struggling with depression, seeking help from a psychotherapist or counselor is essential. By combining a healthy diet with the help of a registered dietitian or naturopath, therapy from a psychotherapist/counselor, and/or medication, you can achieve a healthy and happy life.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Bhavin Mistry, BASc, MAN, RD or another Kitchener dietitian at CARESPACE. We are happy to listen and are here to help!
