Everyone has a bad day every now and then, but ongoing and persistent feelings of sadness and guilt can be a sign of depression. Nearly 16.2 million American adults have at least one major depressive episode per year. Depression is more common in females and half of all diagnosed cases are considered serious. Symptoms of depression vary by person but typically include the following:
- Trouble concentrating and focusing
- Difficulty remembering details and forgetting appointments
- Exhaustion and fatigue
- Sense of guilt and helplessness
- Feelings of hopelessness
- Difficulty sleeping, waking early in the morning, or sleeping too much
- Loss of appetite or overeating
- General body aches, pains, or cramping
- Headaches
- Trouble digesting or stomach aches
- Negative feelings, sense of grief, overwhelming feeling of sadness, or emptiness
- Suicidal thoughts or attempts
If you feel you may suffer from depression you should consult your doctor. Your doctor will complete a medical history and conduct a physical exam. They will want to know your symptoms, when they started, their severity, if you have a family history of depression or mental illness, and understand your history of drug and alcohol usage. A doctor may also recommend certain dietary changes, such as avoiding the following foods:
1. Refined sugar
Food can affect your mood. Sugar has long been linked to varying moods. If you suffer from depression you should try to cut out refined sugars from your diet. Sugar causes inflammation in your body and can increase your feelings of depression. Work to cut out sugar packed foods such as donuts, candy, and other sweets, instead work to infuse more fruits and vegetables into your diet.
2. Soda and juice
Drinks such as soda and juices are full of sugar. One study found that men who consumed more than 67 grams of sugar per day were 23 percent more likely to experience depression. If you have depression try to stick to drinking water or seltzers.
3. White bread and pasta
Studies have found that people who eat white rice, pasta, and white bread develop depression quicker than those who avoid them. To offset these work to add whole grains into your meals. This will help to reduce anxiety and mood swings.
4. Ketchup
Ketchup is loaded with sugar that can increase your feelings of depression. Instead of using ketchup on your food consider a homemade salsa made from fresh tomatoes.
5. Coffee
Caffeine keeps you up. Without enough sleep your symptoms of depression can worsen. If you are a regular coffee drinker work to wean yourself off the caffeine. Quickly cutting coffee from your daily routine can worsen your symptoms. Instead gradually work it out of your diet focusing on only having it only in the morning so you can sleep soundly. This goes for diet sodas too. Although diet sodas don’t include the sugars of regular soda they are typically high in caffeine and should be avoided.
6. Alcohol
Alcohol is a known depressant. Although you may initially make you feel better when drinking it can lead you to enhanced feelings of depression. High alcohol consumption can damage your brain and increase your feelings of sadness.