Using Diet and Exercise to Combat Depression

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I have spent the better part of the last 10 years in various levels of depression. I have seen a few therapists and have been on several of the more popular brands of antidepressants. However, what I failed to do during most of that time was adequately care for my physical body in order to have a better coping of my mental troubles.

Antidepressants seem to be a hit-or-miss kind of therapy. Doctors try their best to find one that relieves symptoms while creating the fewest side effects, and because each person’s experiences is unique, it may take several trials of different formulations before one is found to work. In addition, too many physicians send patients home on medications and do not follow up on the other areas of the depression that need attention, such as therapy, stress management, or treatment for a confounding condition. What’s more, many antidepressant medications cause weight gain, fatigue, or other physical symptoms that make it harder for recovery to take place.

If you suffer from depression or anxiety or chronic stress, consider the role that caring for physical health plays in the process of getting well. No diet, nutrient, or special exercise is clinically proven on its own to ease the symptoms of clinical depression, but certain lifestyle changes are associated with the ability to lift mood.

First of all, eat regular meals that are rich in nutrients. Skipping meals can lead to a deficiency that causes the body to function less efficiently. Fruits and vegetables are not only good for your heart, but also have a positive effect on mood because they contain vitamins and antioxidants, such as beta-carotene and vitamin C which can reduce the effects of oxidative stress.

Don’t skimp on carbs in an effort to lose weight, thinking that weight loss will lift the mood. (Obesity and depression are linked). Carbohydrates can help boost a brain chemical called serotonin, which is linked to producing a calming or euphoric feeling. Just remember to eat “good” carbs – sugary or refined flours lead to a drop in blood sugar which in turn causes a hunger that leads to eating more less-than-healthy foods.

Lean protein foods, such as chicken, turkey, or tuna, are rich in an amino acid called tyrosine which can help boost other brain chemicals called dopamine and norepinephrine. These help with concentration and alertness. Protein is also digested more slowly, so it keeps you full longer, and less likely to dive into a bag of chocolate chip cookies.

An omega-3 fatty acid deficiency has been associated with depression in some studies. Fish, particularly fatty fish such as salmon, may be beneficial not only for lifting mood, but also has other healthful benefits including improving cardiovascular risk factors. Flaxseed is another source of omega-3 if you don’t like fish.

You may not feel like it, but exercise is a great tool to combat depression symptoms. I keep a sign on my treadmill that reads “30 to 35 minutes of moderate aerobic exercise has been shown to reduce mild to moderate depression symptoms by as much as 50%. The key here is to do something that you enjoy and fits into your lifestyle. If you hate running, don’t dedicate yourself to training for a 5K. If you prefer to exercise solo (I do), don’t join a class at the local gym.

There is also some evidence that getting outside during these exercise sessions can be beneficial. UV rays from the sun allow the skin to produce vitamin D which can increase levels of serotonin in the brain, according to research from the University of Toronto.

I know that you have a million things on your plate as a mom, but the best thing that you can do for yourself and your family if you suffer from depression is to care for yourself. It does not have to take a lot of time or money, but does require a little effort and a little planning. But it is so worth it in the end.

NOTE: Depression is a serious condition. Do not attempt to treat severe depression on your own. Do not just stop taking antidepressants without consulting with a doctor. While diet and exercise and a lot of other natural therapies show promise, it should be considered as part of a comprehensive and multidisciplinary plan of care.

Denise Reynolds is a Registered Dietitian and mom to two beautiful girls.  Read more information about the role of diet and exercise on preventing or treating disease at http://denisereynoldsrd.com

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