Depression is a disorder that is defined by extreme sadness. It tends to affect sleep, appetite, and health. A person suffering from depression lacks motivation to even get out of bed let alone exercise, eat well, or work efficiently. This further affects their mood, making things worse. Along with psychotherapy and medication, changes in lifestyle are essential to combat depression. Good sleep, regular exercise, and healthy food go a long way in elevating one’s mood when they suffer from depression.

Diet is so significant for mental well being that it has given way for a whole other field of medicine called nutritional psychiatry. Our food affects every facet of our physical health and mental health. In fact, our physical health directly impacts our mental health and vice versa too. Here are some healthy diet tips to lower your risk of developing depression:

1. Foods to eat

Studies show that a diet consisting of plenty of fruits, vegetables, fish, olive oil, whole grains, and less red meat and poultry goes a long way in reducing the risk of depression in people. Studies also show that diets that consist of a high amount of red meat, processed meat, refined grains, sugar, and high levels of fat can lead to an increased risk of depression.

2. The link between diet and depression
It is a proven fact that people who suffer from depression have poor eating habits. But does depression lead to poor eating habits or do poor eating habits lead to depression is a question that is being addressed by researchers. One largely successful study has shown conclusive evidence of healthy diets playing a vital role in decreasing the risk of depression in people. In this case, studies were conducted on a Mediterranean diet, which is widely understood to be one of the healthiest diets around. The Mediterranean diet has been proven to keep heart attacks, strokes, and early deaths at bay. The healthiest of the people studied over an extended period of time were those who, in their middle age, consumed more fruits and vegetables, fish, whole grains, and less alcohol, which pretty much characterizes the Mediterranean diet, along with large quantities of olive oil and nuts.

3. Diet for post-menopausal women
In post-menopausal women, a diet high in carbs has been linked with depression. Refined carbs can be found in high quantities in foods containing white flour, sugary foods, and drinks. These foods often lead to depression as opposed to whole grains, fish, nuts, vegetables, and fruits, which are foods that combat depression. Carbohydrates play a key role in the glycemic index scale, which measures blood sugar levels. The more refined the food, the higher the score on the glycemic index scale. These refined foods cause hormones to act on the increased blood sugar levels, which leads to worsened moods, tiredness, and various other signs linked to depression. Refined carbohydrates also lead to heart diseases and inflammation. Both of these conditions are associated with those suffering from depression.

4. Unhealthy food habits and depression

Poor food choices are definitely a factor in increasing the risk of depression. At the same time, depression can lead to poor food choices. People suffering from depression often turn to unhealthy habits for comfort, and a poor diet is one of them. For those battling with depression, a healthy diet combined with regular exercise and good sleep is highly recommended.