Nutrition Healthy Eating
As with many chronic illnesses diet is very important to your wellbeing. Your body needs nutrition to operate well. Overeating and under eating can both stress your body physically. Some people who have depression lose their appetites. No food tastes good. These people may lose significant weight and this can be both unhealthy and dangerous. Other people with depression gain weight. No matter how much they eat, they may never feel full. Overeating can have a negative effect on chronic illnesses such as diabetes and heart disease. Eating a diet high in sugar can negatively affect your mood as well as eating a diet high in fat. Make sure you eat regular meals and avoid caffeinated foods and drinks such as chocolate, coffee and cola. Caffeine often causes people to feel down after the stimulating effect has worn off.
Some antidepressants such as tricyclic antidepressants may cause some people to gain weight. They may stimulate a chemical reaction that produces a craving for sweets. If you are taking one of these medicines, and you find this to be a problem for you, make sure and discuss your concerns with your clinician.
There are many resources available on how to eat nutritiously. Generally the food pyramid is a good overall guide for a healthy balanced diet. This includes servings from each of the food groups. If you have a special diet related to a medical condition then you should follow the diet recommendations from your doctor. If this is an area you would like more help with, talk with your care manager.
Vitamins and supplements
If you eat a balanced diet it is likely that you will get the necessary vitamins and minerals your body needs. Generally it is not a bad idea to take a daily multivitamin. You may have heard about using supplements such as Omega-3, B-Vitamins, folate, or Vitamin E. It is important to discuss the use of these supplements with your health care provider as some of them can interact negatively with other medications prescribed to you.
Omega-3 fatty acids
Essential fatty acids are important in the function of neurotransmitters in the brain, specifically serotonin and dopamine. Studies have shown that having low levels of Omega-3 fatty acids may be associated with depression. Many health care providers are now recommending patients either take an Omega-3 fatty acid supplement or eat foods rich in Omega-3 fatty acids regularly. The typical American diet is high in Omega-6 fatty acids and it is important to get enough of the Omega-3 fatty acids to maintain a healthy balance of both.
Omega-3 fatty acids can be found in cold water fish such as tuna, salmon, lake trout, sardines and mackerel. Omega-6 fatty acids are found in vegetable oils such as corn or soybean. The American Heart Association recommends that patients without coronary heart disease eat two servings of cold water fish a week.
Folic Acid
There have been reports that low levels of folate have been found in 15-38% of people with depression. Other studies report that those with very low levels of folate respond less effectively to certain antidepressants. Though there needs to be more research on this many health care providers recommend folate supplementation.
Vitamin B12
B12 has also been associated with depression. B12 helps maintain healthy nerves and red blood cells. B12 deficiency often shows up in people eating a poor diet or those with gastrointestinal conditions that do not allow them to absorb adequate nutrition from the foods they do eat.
Herbs
St Johns Wort
St Johns Wort has been suggested to be effective in treating depression. Some people consider this a “natural” medicine for depression. Your provider should know whether you are taking St. Johns Wort because it can interact with other medications you might be taking especially another antidepressant. The production of St Johns Wort is not regulated by the FDA therefore ingredients and purity may vary between different brands.
Click here to download Introduction to
Self Management For Depression manual with
additional exercise section [PDF]
