Foods that Fight the Funk
“You are what you eat.” Diet has the ability to influence depression – it’s one of the many factors that have an impact on your mood. On a biological level, it is essential to include specific macronutrients and micronutrients in your diet as they affect the brain’s production of feel-good neurotransmitters (such as serotonin and dopamine) and reduction of stress hormones (i.e., cortisol). Therefore, consuming foods and drinks that highly consist of complex carbohydrates, amino acids, omega-3 fatty acids, and B vitamins can be especially helpful for improving your mood. Generally, it is recommended to eat a colorful diet (regarding fruits, vegetables, and natural foods) to incorporate a variety of nutrients. Also, it’s very important to drink enough water as dehydration depletes levels of amino acids in your brain, leading to feelings of anxiety, irritability, and depression.
Food for the Brain Foundation has a breakdown of foods high in some specific mood-lifting nutrients.
Complex carbohydrates - whole grains, fiber-rich fruits, and vegetables
Amino acids - protein-rich foods including meat, lentils, eggs
Omega-3 fatty acids - oily fish such as salmon, seaweed, algae, plant oils, seeds, and nuts
B vitamins - dark green leafy vegetables, meat and poultry, legumes, dairy products
On the other hand, certain foods and drinks should only be consumed in moderation as they can potentially affect your mood negatively. For instance, highly processed foods increase inflammation in the body, which has been proven to be a source of depression and anxiety. Additionally, eating too many foods with added refined sugar can cause blood sugar levels to spike and crash, followed by exhaustion and depression. Regarding drinks, alcohol intake should be limited as it is a depressant that ultimately interferes with sleep cycles and anxiety.
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*Often, depression impacts one’s appetite and motivation, so it can be challenging to consider following an intentional diet plan while down in the dumps. Your depression may cause you to feel overwhelmed to do basic tasks like preparing a proper meal, but there are ways to make the process simpler and more tolerable. For example, you have a pantry of healthy snacks along with key ingredients to create tasty and minimal-effort meals. Also, on low-energy days, you could consider treating yourself to nutritious (and delicious) takeout or grocery delivery services. In the long run, these practices are worth taking on as they will lead to experiencing more energy, an improved mood, and a clearer headspace. You got this! If you found this blog helpful, we would love to hear from you, and also, please don't forget to share.
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