There is growing interest, and a growing body of evidence, into the link between food and mood. It has been suggested that factors that contribute to mood disorders and depression may include:

• Highly processed diets that are high in fats and low in vitamins and minerals. 
• Diets that are high in refined sugars that lead to problems in regulating blood sugar levels.
• A deficiency in omege-3 and omega-6 essential fatty acids that are known to play a role in mood and depression. 

Dietary/Lifestyle considerations

Eat a diet high in complex carbohydrates, increase consumption of whole grains, seeds, nuts, brown rice and legumes, they are rich in B vitamins.  Increase fruit and vegetables.

Increase healthy lean protein especially those high in tryptophan (which gets converted to the “feel good” neurotransmitter serotonin) such as fish, turkey, chicken, cottage cheese.  Avocados and bananas also contain tryptophan.

Balance your blood sugar by eating small regular meals including protein and complex carbohydrates at each.  Minimise sugar and processed foods as the quick burst of energy supplied by these simple carbohydrates is quickly followed by a slump and possible resultant depression.

Increase consumption of essential fats such as Omega 6 and 3 found in cold-water fish such as salmon and tuna and nuts and seeds (pumpkin, sesame seeds) as they aid the transmission of nerve impulses needed for normal brain function.

Increase your intake of tyrosine containing foods as this amino acid is involved in the production of the two vital neurotransmitters dopamine and adrenaline. Good sources include beans and spinach.

Avoid/decrease

Some people have found that they may feel better if they avaoid wheat/gluten so it may be a good idea to omit this grain from your diet. 

Avoid artificial sweeteners.  These are found in many soft drinks, it has been suggested that they may block the formation of serotonin.

Limit fried foods and saturated fats as they cause blood cells to become sticky and clump together resulting in reduced circulation to the brain.

Other

Get plenty of exercise (30 minutes three times a week) as the brain produces “feel good” endorphins, which give you a natural “high”. Avoid stressful situations and try to maintain a positive outlook in life. A Behavioural Cognitive therapist may help with positive thinking.

If depression is linked to seasonal affective disorder (SAD), try and get as much sun exposure as possible including keeping blinds/curtains open.  Spend at least ½ hour per day under the light of a full spectrum florescent light.

Considerations for supplementation

• Take a high quality multivitamin which is high in B vitamins as these play an important role in the proper metabolism of important brain neurotransmitters linked to mood and behaviour.
• Take a high potency omega-3 fish oil – 2g per day.
• The herb St Johns wort can be a good alternative to prescription drugs.  Take a 300mg extract 3 times per day. 
• Ginkgo biloba is a good option for people over the age of 50.  It helps improve circulation to the brain. Take an 80mg extract 3 times per day.
• Do not take any of the above supplements if you are on antidepressants or other prescribed medication.  Please read our disclaimer*.