Healthy eating habits may reduce symptoms of depression. Talk therapy and medication are the two main treatments for people with depression. But self-care can also be very beneficial, including getting good sleep, exercising regularly, and practicing meditation.

There’s another factor you may not have considered: diet. If you’re in a depressive state, such as being sad, feeling out of control, or lacking energy, you may sometimes turn to food as a pick-me-up: maybe a bag of potato chips to comfort yourself, or a dessert for a quick energy boost. However, a large body of scientific research confirms that while some foods may relieve symptoms, some of them may make them worse. So what are the culprits to avoid?

Fast Food

Fast food may be convenient, cheap, and often tastes good, but research has found a link between depression and levels of inflammation in the body, which can be exacerbated by a large number of ingredients commonly found in fast food, such as artificial trans fats, refined carbohydrates, Sodium, and sugar.

A large study found that people who regularly eat fast food have a 40% higher risk of depression than people who don’t eat fast food, with the high amount of trans fats in fast food being the main reason. Other studies have found that people who regularly eat fast food are less resistant to depressive symptoms.

So what can be used instead?

If you choose a fast-food restaurant for convenience and more affordable prices, try to include healthier options on the menu, such as salads and tacos, rather than burgers and fries.

Alcohol

It’s no surprise that many people enjoy a drink or two to lift their mood since alcohol increases the release of serotonin (also known as the “happy chemical”) in our brains. However, for people with depression, drinking alcohol may have the opposite effect.

There is research showing that higher alcohol intake may worsen symptoms. This is called “alcohol-induced depressive disorder” and occurs only soon after drinking or during withdrawal because alcohol affects different pathways in the brain, which in turn affects mood and behavior. Additionally, drinking alcohol may reduce the effectiveness of antidepressant medications.

So what can be used instead?

Consider trying non-alcoholic drinks, such as mocktails or 0% beer, which allow you to enjoy the pleasure of drinking without the alcohol.

Flour and Rice

Despite what some diet plans suggest, eating grains like rice and wheat is generally fine. However, during the process of refining brown rice (such as processing brown rice into white rice), many of their beneficial nutrients are lost.

Numerous studies support the link between whole grains and depression. For example, one study of postmenopausal women found that those who consumed refined grains were at greater risk of depression. Meanwhile, researchers analyzed the diets of more than 1,600 adults and found that those who ate whole grains had a lower risk of developing depressive symptoms.

So what can be used instead?

Whole grains are delicious and packed with vitamins, so consider eating brown rice, whole wheat, or whole-grain bread instead of the white variety.

You can also try incorporating other grains like buckwheat and bulgur into your diet.

Salt

We’ve long been warned about the dangers of eating too much salt, particularly the negative effects on blood pressure and cardiovascular health. But heart disease isn’t just a physical illness, it’s also linked to larger mental health issues.

Not only does salt affect the brain via the heart, but studies in humans and animals have also found a link between high salt intake and increased inflammation in the body. Additionally, animal studies have noted the negative effects of salt on the gut microbiome and blood flow to the brain. All of these effects can lead to depression and impaired cognitive function.

So what can be used instead?

Salt is necessary for our bodies to function properly, helping with everything from muscle function to neurotransmission. This means that humans cannot completely quit it. But try reducing your salt intake by sprinkling less than a teaspoon of salt at each meal.

Refined Sugar

Refined sugar has been linked to a range of negative health effects, including diabetes, heart disease, obesity, and some cancers. In addition, high intake can also affect mental health.

Studies have shown a potential link between sugar intake and depression, and researchers believe sugar contributes to the link by its long-term negative effects on the body.

These negative impacts include:

1. Increased inflammation and hormone imbalance, both of which are related to mood;
2. Potential impact on the growth and development of brain cells and proteins;
3. Effect on brain neurotransmitters.

So what can be used instead?

It can be hard to completely give up sweets and snacks, so choose lower-sugar options when shopping whenever possible to help reduce your sugar intake. It helps to read the ingredient list on the label, which lists the ingredients from most to least abundant, meaning the first ingredient has the most, the second the next, and so on. If a sugar is in the top three or four, the product is probably high in sugar.

Artificial Sweeteners

If you want to reduce your refined sugar intake, you may decide that artificial sweeteners are a better choice. But research shows that artificial sweeteners can also contribute to a variety of health problems, including depression.

Various studies have explored and revealed a link between sweeteners in beverages and an increased risk of depression, also highlighting that certain types of sweeteners have a greater impact. For example, one study found that people who consumed high amounts of aspartame were more likely to be depressed and irritable.

Researchers believe this may be because this ingredient affects the balance of chemicals in the brain (such as the “happy” chemicals serotonin and dopamine) and increases levels of the “stress” hormone cortisol.

So what can be used instead?

It might be a good idea to reduce your intake of artificial sweeteners or try other unrefined sugar alternatives, such as honey or stevia. But the key is to remember that they are still a form of sugar, so it’s best to eat them in moderation.

Energy Drink

Energy drinks are another quick and easy pick-me-up that many people turn to after a bad night’s sleep or strenuous exercise. However, the caffeine and sugar contained in energy drinks have a huge impact on our physical health and mental state.

For example, in one study, people who did not regularly drink energy drinks were asked to start drinking them regularly. It was found that all participants experienced higher levels of stress, with men experiencing more pronounced depressive symptoms.

Although drinking coffee may reduce your risk of depression, some research shows that too much caffeine can cause sleep disruption, which may worsen symptoms of depression.

So what can be used instead?

Try drinking more natural energy-boosting drinks like green tea or eating a few pieces of dark chocolate.

Processed Meat Products

Many barbecue, picnic, and fast-food staples, such as sausage, sliced ham, corned beef, and jerky, are classified as processed meats. While these ingredients are easy to prepare and easier to bring to meals when you’re not in the mood to cook, these ingredients may trigger symptoms of depression.

Numerous studies have found a strong link between the consumption of red and processed meat and an increased risk of depression and its depressive symptoms. As with fast food, scientists believe the trans fat and saturated fat content they contain can lead to increased levels of inflammation in the body.

So what can be used instead?

If you don’t want to cut out meat entirely, grilled chicken or turkey is a healthier option. Other ingredients like tuna, avocado, or eggs can also be used to make a hearty meal.

Conclusion

If you suffer from depression, you may find that changing your diet can help alleviate or improve your symptoms to some extent. However, results vary from person to person, and changing dietary habits is usually not a substitute for traditional treatments. If you find that changes in your eating habits aren’t helping, or you experience persistent, moderate to severe depression, you may need additional help. Don’t be afraid to talk to your counselor or doctor to develop a practical treatment.