Depression can differ so much in presentation and how it affects each person that treatments are likewise varied and many.
A multi-pronged approach that includes professional mental health treatment, carefully selected medication, and lifestyle changes is often the best way to manage depression and other mental health conditions.
At Genesis Psychiatric Solutions, board-certified psychiatrist Dr. Ifeanyi Olele treats a range of mental health issues, including depression. Here’s what you should know about how your diet can affect your mood.
There’s mounting evidence for nutrition’s role in mental health. Some foods and diets have been connected with lessened depressive symptoms, while others seem to make depression worse.
Diet isn’t the only factor affecting depression, but you can make a few simple changes to support your mental health treatment program. These changes don’t have to be radical, and they also support better overall health.
Let’s look at what to eat and what to pass over if you have depression.
Meals that can help protect mental health include:
You don’t have to completely alter your diet overnight. In fact, that path sets you up to fail at lifestyle changes. Instead, try adding a fruit or vegetable to each meal or simply adjusting how much you eat of unhealthy foods.
Substitute a healthy option for an unhealthy one when it comes to carbs, fats, and proteins. Keep healthy snacks in the house, and plan so you have food ready and aren’t tempted by drive-through or takeout meals.
Small changes add up to big benefits over time. Keep a food diary along with a mood journal, and note any apparent correlations to discuss with Dr. Olele.
Some of the foods commonly linked to a higher risk of depression or worsened depressive symptoms include those that are commonly called highly processed or junk foods.
Again, you don't have to immediately cut these from your diet completely; instead, practice portion control and do your best to make “supper in a sack” a treat instead of a daily habit.
Foods to avoid or limit if you have depression include:
Ways to control your portion sizes when you do indulge in less healthy options include asking for a to-go box at restaurants when you order and putting half of your entree inside before starting your meal, or dividing a family-size bag of cereal or cookies into individual snack bags to avoid overdoing it.
Your physical and mental health go hand in hand. You can support your psychiatric care with ongoing lifestyle changes to minimize depressive symptoms.
To learn more about your options, contact us by calling our office closest to you. We’re located in Fairfax and Alexandria, Virginia, and in Washington, DC. Schedule a 10-minute phone consultation today.
