A few studies suggest that omega 3 oil supplements may reduce symptoms in people with depression on antidepressant medications. These studies are small but we know that a proper balance of omega 3 and omega 6 oils in the diet is important.
To get a good balance of mega 3 and 6 oils:
- include more omega 3-rich oily fish from sustainable fish stocks – try to include 2–4 portions a week (but no more than 2 portions if you are pregnant or breastfeeding). If buying tinned fish, choose varieties in water, brine or tomato sauce rather than in sunflower oil (this is high in omega 6)
- if you fry food (eg. stir fries) use an oil high in monounsaturates eg. olive or rapeseed oil
- choose a monounsaturated margarine or butter for spreading. Avoid margarines or low fat spreads containing omega 6 polyunsaturated or hydrogenated trans fats (trans fats are damaging to your brain and arteries)
- avoid processed foods such as pies, sausage rolls, crisps and cakes – these are high in saturated and trans fats.
Maintain a healthy weight.
Depression affects different people in different ways. Some people lose interest in food or can’t motivate themselves to shop and cook, so lose weight. Others find they want to eat more and gain weight when they are unhappy. Some medications can also increase or decrease your appetite – if you are concerned that the medication you are taking has made your weight problems worse, speak to your doctor.
Both excessive weight loss or weight gain can make your mood worse and should be avoided. Weight loss and lack of good nutrition will deprive the brain of glucose and the other nutrients that control mood – you may need the advice of a dietitian to help you overcome this problem.
Putting on weight unintentionally or feeling out of control of your eating can increase your depression and can lead to yo-yo dieting, which leaves you further out of control. If you are overweight, follow the advice on healthy eating but be extra careful to limit your fat and sugar intake (no fries, pies, cakes, puddings, sweets, chocolate or sweet drinks), use less fat in cooking, reduce your alcohol consumption, avoid sugary drinks, and increase your exercise levels.
Maintain adequate fluid intake.
Not drinking enough fluid has significant implications for mental health. The early effects of even mild dehydration can affect our feelings and behaviour.
An adult loses approximately 2.5 litres of water daily through the lungs as water vapour, through the skin as perspiration and through the kidneys as urine. If you don’t drink enough fluids to replace this loss then you will get symptoms of dehydration, including irritability, loss of concentration and reduced mental functioning.
Coffee, colas, some energy drinks and tea all contain caffeine, which some people use to boost energy levels. However, in large quantities caffeine can increase blood pressure, anxiety, depressive symptoms and sleep problems.
Caffeine also has a diuretic effect in the body – it encourages the production of urine and therefore leads to dehydration. For this reason you should not rely solely on caffeine-based fluids.
If you do take drinks with caffeine in them, try to limit yourself to just 3–4 cups per day and drink other fluids such as water, fruit juice and non-stimulant herbal teas at other times. Chocolate also contains caffeine and should be limited to an occasional treat.
Limit your alcohol intake.
Alcohol has a depressant effect on the brain and can result in a rapid worsening of your mood. It is also a toxin that has to be deactivated by the liver. During this detoxification process the body uses thiamin, zinc and other nutrients and this can deplete your reserves, especially if your diet is poor.
Thiamin and other vitamin deficiencies are common in heavy drinkers and can cause low mood, irritability and/or aggressive behaviour, as well as more serious and long-term mental health problems.
Because the body uses important nutrients to process alcohol, people who experience depression should consider avoiding alcohol until they have recovered. Even then, because of alcohol’s depressant effects, they should consider drinking only small amounts – no more than once a week.
If you do want to drink alcohol, try not to exceed the recommended safe limits – two units a day for women and three units for men.
1 unit = 1 small glass wine (8 % ABV)
½ pint beer or lager (3.5 % ABV)
1 single measure spirits (40 % ABV)
1 small glass sherry or port (20 % ABV)