Depression and Diet
by Kevin Caruso
Dealing with depression and suicidal feelings is a difficult thing. When you do not
even want to get out of bed, preparing a meal can seem like an ordeal.
When you are depressed your energy level is already low, so you don't need to lower it more by not eating, or
eating improperly.
So set an eating schedule, just like you set an exercise schedule. And plan your meals out.
If you don't feel like cooking, buy things that are easy to make and require little time in the kitchen. For example, you can purchase canned vegetables instead of fresh vegetables.
How often should you eat? Every 4 hours or so. Try to eat 4 meals a day, but certainly no less than 3.
You can have some ice cream and other treats, just don't overdo. And when you eat desserts, eat them with a meal.
Try not to snack. Snaking can cause your blood sugar level to fluctuate and thus exacerbate your moods. Snaking on high sugar foods, like candy, can really make your blood sugar levels jump. So, if you want some sweets, go ahead and have them - but only with a meal.
Also, try to strike a reasonable balance with proteins, carbohydrates, and fats. It is important to consume some protein with each meal. Consuming protein will not only make you feel full, but will provide the building blocks for your muscle tissue.
Protein is very important. Excellent sources of protien include chicken, turkey, beef, fish, cottage cheese, and milk.
And, of course, carbohydrates will give you the energy that you need to get through the day. Rice and potatoes are excellent complex carbohydrate choices. And just about any canned vegetable is a good choice too.
We all need some fat in our diet. And, yes, foods with fat can taste good. Just don't overdo.
Pay special attention to the essential fatty acids. There are two families of EFAs: Omega-3 and Omega-6.
These fats are called essential because humans cannot synthesize them, so they must be obtained through food or supplements. I would recommend a supplement-flaxseed oil.
Just take a tablespoon of flaxseed oil once a day with one of your meals and you will have all of the EFAs that you need.
So, to summarize: Eat every 4 hours. Ideally, eat 4 meals a day. Set a schedule for when to eat and stick to it. Eat a mix of protein and carbohydrates with every meal. Eat some fat, but don't overdo it. Take one tablespoon of flax oil a day. And do not snack between meals.
Eating right will help you feel better.
And feeling better is very important!
If you or someone you know is suicidal, please go to the Home Page of this website for immediate help.
Thank you.
I love you.
Take care,
Kevin Caruso
