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Recognizing the Symptoms of Depression

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Foods to Help You Feel Better

6 ways to add mood-boosting foods to your diet.
By Elaine Magee, MPH, RD
WebMD Feature
Reviewed by Brunilda Nazario, MD

Are you feeling down in the dumps? Are you irritated at how often you’ve been irritable?

Perhaps it’s time to look at the foods and drinks you consume to see if they are trashing your mood. Nutrition experts say that the foods you eat can help you feel better -- or feel worse -- in the short-term and the long-term. 

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 Understand the symptoms of depression, from sadness to hopelessness to headache.

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  • Meal-to-meal and day-to-day, keeping your blood sugars steady and your gastrointestinal (GI) tract running smoothly will help you feel good and energetic. If your blood sugars are on a roller-coaster ride -- hitting highs and lows from too much sugar and refined flour – you are more likely to feel out of sorts. This is also true if your gastrointestinal system is distressed due to intense hunger from a fad diet or constipation because you aren’t getting enough fiber and water.  
  • Week-to-week and month-to-month, keeping your body healthy and disease-free makes good moods more likely. For example, key nutrients you get in certain foods can influence the levels of feel-good hormones such as serotonin. Other nutrients can help prevent inflammation so blood circulates well to all of your organs.

“Eating a heart healthy diet -- high in fiber and low in saturated fat -- is a great place to start to boost your mood. There isn’t any question about it, says Diane M. Becker MPH, ScD, director of the Center for Health Promotion at the Johns Hopkins School of Medicine.

Conversely, “a high-fat, high-glycemic load meal can make you physically feel dysfunction in your body. People who eat this type of meal tend to feel bad and sleepy afterwards,” she says.

6 Tips for Foods and Beverages That Help You Feel Good

1. Seek out foods rich in vitamin B12 and folic acid (folate).

What’s special about chili made with kidney beans and lean beef? Or a light chicken Caesar salad made with skinless chicken breast and romaine lettuce? Or grilled salmon with a side of broccoli?

All these dishes feature one food that is rich in folic acid (folate) and another that is rich in vitamin B12. These two vitamins appear to help prevent disorders of the central nervous system, mood disorders, and dementias, says Edward Reynolds, MD, at the Institute of Epileptology, King’s College, London.

The link between higher food intakes of folate and a lower prevalence of depressive symptoms crosses cultures, too. A recent study confirmed this association in Japanese men. 

Folic acid is usually found in beans and greens. Vitamin B12 is found in meats, fish, poultry, and dairy.

Other dishes that feature B-12 and folic acid-rich foods include:

  • A burrito or enchilada made with black beans plus beef, chicken, or pork
  • A spinach salad topped with crab or salmon
  • An egg white or egg substitute omelet filled with sauteed spinach and reduced-fat cheese

 

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Are You Treating Your Depression?
Cymbalta
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Cymbalta is approved for the treatment of depression.

Important Safety Information About Cymbalta

Antidepressants can increase suicidal thoughts and behaviors in children, teens, and young adults. Suicide is a known risk of depression and some other psychiatric disorders. Call your doctor right away if you have new or worsening depression symptoms, unusual changes in behavior, or thoughts of suicide. Be especially observant within the first few months of treatment or after a change in dose. Approved only for adults 18 and over.

What should I talk about with my healthcare provider?

Patients on antidepressants and their families or caregivers should watch for new or worsening depression symptoms, unusual changes in behavior, thoughts of suicide, anxiety, agitation, panic attacks, difficulty sleeping, irritability, hostility, aggressiveness, impulsivity, restlessness, or extreme hyperactivity. Call your healthcare provider right away if you have thoughts of suicide or if any of these symptoms are severe or occur suddenly. Be especially observant within the first few months of antidepressant treatment or whenever there is a change in dose.

Who should NOT take Cymbalta?

You should not take Cymbalta if:

  • You have recently taken a type of antidepressant called a monoamine oxidase inhibitor (MAOI)
  • You have uncontrolled narrow-angle glaucoma (increased eye pressure)
  • You are taking Mellaril® (thioridazine)

What other important information should I discuss with my healthcare provider?

Before starting Cymbalta, talk with your healthcare provider:

  • about all of your medical conditions, including kidney or liver problems, glaucoma, diabetes, seizures, or if you have bipolar disorder. Cymbalta may worsen a type of glaucoma or the control of blood sugar in some patients with diabetes
  • about your alcohol use
  • if you are taking nonprescription or prescription medicines, including those for migraine, to address a possible life-threatening condition
  • if you are taking NSAID pain relievers, aspirin, or blood thinners. Use with Cymbalta may increase bleeding risk
  • if you are pregnant, plan to become pregnant during therapy, or are breastfeeding an infant

While taking Cymbalta, talk with your healthcare provider:

  • if you have itching, right upper belly pain, dark urine, yellow skin/eyes, or unexplained flu-like symptoms, which may be signs of liver problems. Severe liver problems, sometimes fatal, have been reported
  • if you have high fever, confusion, and stiff muscles to address a possible life-threatening condition
  • before stopping Cymbalta or changing your dose
  • if you experience dizziness or fainting upon standing, especially when first starting Cymbalta or when increasing the dose.
  • about your blood pressure. Cymbalta can increase your blood pressure. Your healthcare provider should check your blood pressure prior to and while taking Cymbalta
  • if you experience headache, weakness, confusion, problems concentrating, memory problems, or feel unsteady while taking Cymbalta which may be signs of low sodium levels
  • if you develop problems with urine flow

If you have any questions, talk to your healthcare provider before taking Cymbalta.

What are the possible side effects of Cymbalta?

In clinical studies of depression, the most common side effect of Cymbalta was nausea. Other common side effects included dry mouth, constipation, decreased appetite, fatigue, sleepiness, and increased sweating. This is not a complete list of side effects.

Other safety information about Cymbalta:

Cymbalta may cause sleepiness and dizziness. Until you know how Cymbalta affects you, you should not drive a car or operate hazardous machinery.

See Prescribing Information for additional Important Safety Information, including Boxed Warning.

Safety Information and Boxed Warning | Prescribing Information | Medication Guide
This center is funded by:

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