Depression self-care
Self-care can be a great way of helping you manage symptoms of depression.1
Self-care is something we can all do to help us tackle depression on our own terms. You may find that some small lifestyle changes, such as adjusting your diet, exercising more or practicing mindfulness can be of great help.
Nutrition
We are all different and the way our bodies react to food is no exception. However, there are some types of food that may affect your mental health and the way you feel, so taking a closer look at your diet may be one way of dealing with depression.2 Eating regular meals gives your brain a steady supply of glucose, which is its main source of fuel.3 You can find glucose in starchy carbohydrates like potatoes, bread, rice and pasta – you should aim for carbohydrates to be just over a third of your daily intake. Remember, snacking little and often helps to keep your mood stable.4
Did you know our brains are made up of around 50 percent fat?3 That means you need a regular supply of unsaturated fat and omega-3 fatty acids (found in oily fish) in your diet to ensure your brain is well fuelled. Olive oil, rapeseed oil, nuts and seeds are sources of ‘good’ fats. But make sure you’re being aware of trans-fats, which are found in processed and packaged foods (check ingredient labels). These are thought to be harmful to your brain structure and function. Try to minimise their use by enjoying fresh food.3
Also, foods that are rich in B vitamins (including folate) and zinc, such as wholegrain cereals, peas, beans, lentils, nuts, seeds, fruits and vegetables have been shown to be helpful in managing depression. Stock up on those.3
Likewise, research has shown that eating protein may help with depression too.3 This is because it contains tryptophan, which is critical in the production and maintenance of neurotransmitters.5 Poultry, fish, eggs, pulses, seeds and some green vegetables – such as spinach – are good sources of protein. Make sure you get plenty of those in your diet.3
That’s the lowdown when it comes to foods and coping with depression. But what about drinks? Dehydration can affect your mood so aim to drink 1.5 to 2 litres of water a day to keep well hydrated. Also, watch drinks that contain caffeine, like coffee, tea and fizzy drinks, as these can affect your mood. As well as being a depressant, excess alcohol consumption can cause dehydration as well as vitamin B deficiency – both of which can lead to depression – so keep an eye on how much alcohol you’re drinking.3
Exercise
Exercise can be a great way of dealing with depression. Regular exercise can help to boost and lower rates of depression, especially for people with mild to moderate depression.6 Exercise releases endorphins – the body’s ‘feel-good’ chemicals, which interact with brain receptors to induce positive feelings. It’s what some people call a ‘runner’s high’.7
Research has shown that physical activity can reduce the risk of stress and feelings of depression, as well as boosting self-esteem and improving sleep.8 If you exercise outside, sun exposure can help boost levels of vitamin D9, which may play an important role in regulating mood and reducing depression.10
The National Institute for Health and Care Excellence (NICE) recommends group sessions, usually more than once a week, over a period of 10 weeks as an option for people with mild to moderate depression.6
But listen, if group sessions, shouty personal trainers or going to the gym aren’t your thing, even a brisk walk or cycle ride may provide benefits that help you in dealing with depression.6
Mindfulness
Mindfulness-based therapies are recommended by the National Institute for Health and Care Excellence (NICE) as a way of treating mild or moderate depression.11
But what is it exactly? Mindfulness is about paying more attention to your thoughts, feelings and the world around you in the present moment. It can help you develop a better understanding of your mind and body, make you calmer, less stressed and give you more control on your response to thoughts and feelings, and help you to be kinder to yourself.11,12
There are plenty of web-based resources on learning how to use mindfulness techniques, such as www.mind.org.uk.
References
- Mind. Mental health problems – an introduction Available at https://www.mind.org.uk/information-support/types-of-mental-health-problems/mental-health-problems-introduction/self-care/ [last accessed April 2024]
- Mind. Food and mental health. Available at https://www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mental-health/ [last accessed April 2024]
- BDA. Depression and diet: Food Fact Sheet. Available at https://www.bda.uk.com/resource/depression-diet.html [last accessed April 2024]
- NHS. Starchy foods and carbohydrates. Available at https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/ [last accessed April 2024]
- Medline Plus. Tryptophan. Available at https://medlineplus.gov/ency/article/002332.htm [last accessed April 2024]
- NHS. Exercise for depression. Available at https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/exercise-for-depression/ [last accessed April 2024]
- WebMD. Exercise and Depression. Available at https://www.webmd.com/depression/guide/exercise-depression [last accessed April 2024]
- NHS. Benefits of exercise. Available at https://www.nhs.uk/live-well/exercise/exercise-health-benefits [last accessed April 2024]
- Fernandes et al. Rev Assoc Med Bras 2017 Jun;63(6):550-556
- Healthline. Vitamin D Benefits. Available at https://www.healthline.com/health/food-nutrition/benefits-vitamin-d [last accessed April 2024]
- NHS. Mindfulness. Available at https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/ [last accessed April 2024]
- Mind. Mindfulness. Available at https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/mindfulness-exercises-tips/ [last accessed April 2024]
