When you are feeling low in energy, unmotivated to do everyday tasks, and can’t see the positive in the world around you, it can be hard to think about managing your nutrition.  Matter of fact, it’s during times of depression that nutrition can really become unbalanced.  Amazingly, there is not a lot of research on how foods impact depression but there have been common, positive, themes that were a result of people incorporating certain foods into their life, while dealing with depression.

It’s best if you have a plan of action that can assist you in finding some relief from depressive symptoms.  Relief can vary from person to person, depending on the severity of your depression.  For some, nutrition will need to be used in conjunction with seeing a therapist and other medical professionals, everyone has different needs.  Think about the items on this list as you think about taking care of your mental and emotional health.  Talk with your therapist and doctor, if you find it difficult to keep things consistent.  They will support you in your journey toward emotional and mental health!

Feel More Alert with Protein!

Foods rich in protein, eggs, beans, lean beef, cheese, fish, turkey, tuna, chicken, milk products, and soy products have an amino acid called tyrosine.  This may boost dopamine and norepinephrine, hormones that increase energy and alertness. Try to include a protein source in your diet. 


Great things come in 3’s: Omega-3 Fatty Acids 

Screen Shot 2015-02-02 at 8.09.11 PMOmega-3 fatty acids have wonderful health benefits. Scientists have revealed that a deficit of omega-3 fatty acids is associated with depression. Great sources of omega-3 come from fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna), flaxseed, nuts, flaxseed, canola oil, soybean oil, walnuts, and dark green leafy vegetables.


Lifestyle Habits

#1 One thing to be careful of is alcohol intake.  Alcohol is a natural depressant, it slows your systems down.  When you are struggling with depression you don’t need anything to slow you down even more.  Both alcohol and drugs can interfere with mood, sleep, and motivation, they can also reduce the effectiveness of your depression medications.

#2 Get moving.  You don’t have to be a marathon runner. Even a walk outside can help you feel better, if you just start a little at a time.  If you lack the energy to walk, just sit outside and listen to nature and the sounds around you.  Bring a good uplifting book or music and allow yourself to get into a more positive place.


Are you managing your depression with the right tools and supports?  Is your depression managing you and getting out of control?  Call for a free 15 minute consultation with one of our licensed therapists or schedule an appointment if you are ready to get start getting the support you need.

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