What should I eat when I'm depressed?

Here are 9 healthy foods that may boost your mood. Fatty fish. Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can't produce them on its own. ... Dark chocolate. ... Fermented foods. ... Bananas. ... Oats. ... Berries. ... Nuts and seeds. ... Coffee. More items... •

healthline.com - Depression & Diet: 6 Foods That Fight Depression - Healthline

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Sometimes, when they’re depressed, people eat to help them cope or to make them feel better. Unfortunately, the foods people turn to have the opposite effect. Eating junk food when you’re depressed can actually make you feel even worse. Some of the worst culprits are foods that contain large amounts of the following: saturated fat

refined sugars

heavily processed ingredients

caffeine Sticking to a healthy diet and making sure that you exercise regularly can help you manage your depression symptoms. It may even make them go away entirely. Foods to Avoid Eating regular meals at regular intervals is the first step of a healthy diet. The next step is picking the right foods. Caffeine and Sugary Foods Caffeine may be difficult for many people to completely eliminate from their diet. However, it is good to only have caffeinated drinks in moderation, particularly when you are experiencing depression-like symptoms. Caffeine can disrupt sleep patterns and make you feel anxious, both of which won’t help your depression. People who drink more than 400 milligrams of caffeine a day, the equivalent of four cups of brewed coffee, should consider cutting back. Avoiding refined sugar is another way to help your mood. Sugar may make you feel more energized at first, but it won’t take long for you to crash. Instead, stick with foods that will keep your blood sugar at an even level. Eating the following foods will give you a steady level of energy: lean protein

complex carbohydrates, such as whole grains

fruits and vegetables Alcohol and Illegal Drugs When you’re feeling depressed, it can be easy to turn to alcohol or other methods of “self-medication.” You may feel short-term relief, but these substances usually only make things worse. Alcohol and drugs throw off your sleep cycles, and cause mood swings and anxiety. If you’re taking any prescription medications, alcohol and drugs can make you experience negative side effects, and they can even stop your medications from working. Talk to your doctor if you’re having trouble abstaining from drugs or alcohol. They can recommend you to programs that can help you get sober.

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