Consuming a healthy diet and avoiding excessive intake of alcohol, sugars and caffeine can help stave off depression, according to the Depression and Bipolar Support Alliance (DBSA). A recent article at LiveStrong.com explained the etiology behind depression, which is influenced by neurotransmitters in the brain, as well as common symptoms such as sleeplessness, changes in weight or appetite, and sadness.
Studies have suggested certain foods may help combat depressive symptoms. For example, fruits and vegetables and whole grain pastas and breads are low on the glycemic index, which can provide lasting energy without sending blood sugar levels on a spike/crash cycle. Further, vitamin B12 and omega-3 essential fatty acids (EFAs) aid neurotransmitter function, and studies have shown people with higher intake of these nutritional ingredients have lower incidence of depression.
On the cautionary side, LiveStrong reported DBSA recommends people with depression limit their intake of alcohol (a nervous system depressant) and excessive caffeine, which can temporarily elevate mood but contribute to a “low” when it wears off. DBSA also encouraged mindful eating, avoiding both overeating and crash diets or skipping meals.