Nutrition and depression

[Jwolf]

I'm looking for advice about how I can deal manage depression with nutrition.
Yes, I've been medicated in the past, and I don't want to go back there.
I know my diet isn't terrible, but it's not great either. I could do with avoiding or at least limiting sugar and fatty foods and alcohol. Unfortunately these are often my vices.
Anything else less obvious?

Thanks.

[Habs4ever]

I don't know how much white bread/buns you eat, but they can be highly addictive. I also don't know if they have any bearing in depression. I know if I eat simple carbs before bed (evening) I'll have a horrible night's sleep and part of managing depression is getting the right amount of sleep.

[MINITEE]

There are some ties to wheat/gluten and sugar (just trying to find the links/articles I was thinking about) but they aren't researched very well.

What you should eat: http://healthyliving.msn.com/diseases/d ... pressed-18

http://www.amazon.com/exec/obidos/ASIN/ ... lwellnessc
Written by an MD who is one of the leading authorities on gluten/wheat sensitivities. The Wheat Belly may also touch on the subject a bit.

[Kelodie]

I read about Omega-3 being a good defense against depression. Maybe eat more sources of it?

[ultraslacker]

I read about Omega-3 being a good defense against depression. Maybe eat more sources of it?

any excuse to eat more sushi!! :)

[Jwolf]

Thanks for the ideas and reminders.

[dgrant]

Frequent, achievable goal setting has dopamine-related effects.

I try to make new recipes (or innovate a standby recipe in some way) basically everyday. Beyond the nutritional benefits of cooking healthy food, I find a tremendous satisfaction in bringing an idea (mine or someone else's) to reality. It's one small thing you can do frequently and you're more or less completely in control of it.

I have found this helps me.

[Irongirl]

IB used to have some pretty extreme mood swings (I wouldn't have said depression), but, he did get to some pretty low points.

It took me awhile to realize, but, after he started eating Paleo, those really low points have all but disappeared.

He used to have quite a bit of added sugar in his diet, so, that's a huge thing now. We had a weekend where we went to two parties - he ate a lot of cake....the next week was totally back to what it was like before......

[Ironboy]

Here's my blog post about it

http://jamesmarvelous.blogspot.com/2012 ... paleo.html

And other than that one episode, I haven't felt that sad hopeless feeling since. Which seems weird, I was so used to it, it was a big part of me, but I've almost completely forgotten about it and what it was like.

[jgore]

This is interesting. I've never thought about nutrition in relation to my depression.

[La]

Alcohol is also a depressant.

[Ironboy]

Alcohol is also a depressant.

I just saw a study that claims there is no link, or at least the link is causal:

Booze doesn't cause depression

Plus this:

The researchers also debunked the myth that claims moderate alcohol consumption reduces the risk of depression.

(bolded "also" because I missed it the first time I read it and thought they got the headline backwards).

[Jwolf]

I don't drink alcohol if I'm already feeling very low because it makes me feel worse. But I do enjoy wine and I feel better because of that enjoyment (not to get drunk) if I drink moderately.

But I'm also thinking about the other possible causal effect from other foods. The studies you quote are interesting - but are there similar studies about diet, or are the results anecdotal? I know that diet doesn't cause the depression since I don't always have it, but I wonder if it contributes.

I would like to do the experiment on myself but cutting sugar and processed flour completely sounds like a stressful endeavour- and stress is the last thing I need.

[Ironboy]

I know that diet doesn't cause the depression since I don't always have it, but I wonder if it contributes.

My "mood disorder" (if you can call it that) was cyclical, so I wouldn't be so sure about your above statement.

I would like to do the experiment on myself but cutting sugar and processed flour completely sounds like a stressful endeavour- and stress is the last thing I need.

It's not that bad. The first week is a bit rough because of the cravings. The trick is to have your go to snack identified and on hand. My first was bananas with almond butter, then I switched to dates and cashews, now I always have bell peppers and pecans on hand. Also cheese, I haven't given up dairy but I have no lactose issues. In fact if I don't have a snack handy, my back up is a breve latte (made with half and half or coffee cream instead of milk) because it's yummy, and filling.

Granted, I say all that, but it never worked for IG. I don't think she "bought in" enough. If think you might try it, you'll need to commit to give it a go, that would make it easier.

And all of my info is anecdotal.

[Irongirl]

Ha. No, I didn't buy in enough - for a few reasons - I don't actually think I need to make drastic changes to my diet....and, I felt like I needed to overcompensate - so, I ate way too much cheese and nuts to make up for not having my comfort foods.

I also don't eat enough fruits and veggies (and, eating Paleo didn't increase that for me).....so, I do need to work on that, but, it just didn't work for me.

Anyway, sorry for the little hijack.

[alexk]

I recently read that eating foods high in antioxidants (blue berries, tomatoes, bright fruits/veggies) can help w/ depression but I can't remember where (maybe Chatelaine or Canadian Living).

[ultraslacker]

I've also read in multiple places (but don't ask me where) that bananas are a "happy food".

[La]

I don't believe that there are any "magic" foods (or evil foods, for that matter), but if you eat real food instead of processed crap, you're going to feel better overall. If you feel better physically, then it can have positive effects on your mood. My moods can be affected by my blood sugar, but that's not the same thing as clinical depression.

In terms of eliminating things (which I'm not really a fan of since it can be very difficult to sustain), most people would say that reducing the amount of added sugar (in all forms, not just the white stuff) is a pretty good place to start.