Page 2 of 2
DO consume plenty of Omega-3s. While some studies have failed to show a connection between omega-3 fatty acid intake and depression symptoms, others suggest that consuming more of these heart-healthy fats may help with depression-especially when taken along with conventional antidepressants. Epidemiological research also shows that populations who eat more fish have lower rates of depression. Foods rich in omega-3s include cold-water fish (salmon, sardines, and mackerel), soybeans, walnuts, eggs fortified with omega-3s, and ground flaxseed.
DO cut back on caffeine. Caffeine acts as a stimulant, making you feel anxious and interfering with sleep patterns. Consume no more than 200- 300 milligrams of caffeine daily.
DO avoid alcohol and drugs. Alcohol and illicit drugs can interact with antidepressant medications and other over-the-counter medications. For many, depression and substance abuse are already closely connected. If you think you have a problem, seek help. Addictive or abusive behaviors can prevent you from a full recovery.
DO eat plenty of "good" carbohydrates, which increase the amount of serotonin in the brain. High serotonin levels can improve mood and decrease symptoms of depression. At minimum, aim for at least 130 grams of carbohydrates each day. And try to forgo the processed, "white" carbs (white rice, white bread, white flour, etc.) in favor of less processed foods like whole grains (brown rice, whole wheat bread and whole grain cereals), fruits and veggies.
Losing Weight While Dealing with Depression
If you are trying to balance weight loss with depression treatment, the following tips will help you do it safely without making your condition worse: