Depression can be like an old blanket -- a smothering, sometimes comforting cloak between you and the world. Unfortunately, getting free of its symptoms is not as simple as crawling out from under the blanket. Most people experience ups and downs in the journey from depression. The fluctuations are normal, and professionals have ways of dealing with them.
Here are some eating tips for anyone recovering from depression.
Choose a moderate, sensible eating plan. Do the obvious. Watch your calories and fat intake. Eat lots of fruits, vegetables, and grains. But you can allow yourself the occasional treat.
Stay away from extreme fad diets. Avoid diets that radically restrict what you can eat. Cutting out entire food groups is a bad idea, whether the foods being eliminated are carbs, fats, or sugars. While extreme diets may help you lose weight at first, they’re very hard to stick to in the long run and are not generally healthy as an ongoing food plan. And “failing” at a diet will just make you feel worse.
Get on an eating schedule. Eat at the same times each day to keep your day predictable. It’s best to eat three meals a day with two snacks in-between. Don’t skip meals.
Follow your doctor’s advice. Of course, if you have a health condition -- like diabetes, heart disease, or Celiac Disease -- that requires dietary restrictions, you should stick to them. Just make sure that you talk to your health care provider and understand what you can and can’t eat.
Avoid alcohol and drugs. Alcohol and many illicit drugs can cause depression and interact with antidepressants, affecting how well they work. Also, many people who are depressed have problems with substance abuse. If you think you have a problem, you need to get help. Addiction or abuse can prevent you from fully recovering from your depression.
Cut back on caffeine. Since caffeine is a stimulant, it can make you anxious and keep you up at night. So cut back on -- or eliminate -- soda, coffee, tea, and chocolate.
Ask your health care provider about omega-3 fatty acids. There is some evidence that omega-3 fatty acids -- a kind of fat found naturally in some fish, walnuts, soybeans, flaxseed, and other foods as well as in supplements -- can help with mood. However, the evidence is not conclusive. Ask your health care provider for advice.
Talk to your doctor about changes in your appetite.Depression, or the treatment of depression, can sometimes cause a weight gain or loss. If you’ve noticed a change in your appetite, your doctor can help.