Diet & Nutrition for Depression Relief and Weight Management

According to the medical information site Medlineplus.gov, one of the theorized causes for major depression involves the occurrence of chemical imbalances within the brain. While depression can certainly be treated via medication, the side effects of many popular antidepressants make some people view medication as a last resort. One popular alternative for treating depression involves dietary alterations, which may offer some relief from depression along with weight loss benefits as well.

Anti-Depression Theory

• Understand the research behind any one dietary approach before using diet to curb depression. According to a study published in the Archives of General Psychiatry in October of 2009, individuals who adhere to a Mediterranean-style diet have a markedly lower risk of developing depressive disorders. Along with this, following a Mediterranean diet can help to stimulate significant weight loss, bolstering self-image in the process.

Mediterranean Diet

• Consume a diet that is rich in fruits, vegetables, seafood, whole grains, and healthy fats to follow a basic Mediterranean approach. According to the Mayo Clinic, in addition to having depression fighting benefits, the Mediterranean diet is also a heart-healthy way of eating that can bolster your immunity from cardiac disease. While on the diet, attempt to minimize your consumption of red meat, sticking to leaner protein sources such as seafood, chicken, and turkey. Each meal you eat should generally consist of a lean protein source (eating seafood at least twice per week), a fruit, a vegetable, a whole grain, and a healthy fat source. Healthy fat sources include canola oil, olive oil, and all types of nuts. Additionally, consider supplementing with an omega-3 fatty acid supplement, as omega-3 fats have been shown to have anti-depressive properties according to information from the Mayo Clinic. Three to five grams a day of fish oil should do the trick.