By Martha A. Simpson, D.O., M.B.A.
Associate Professor of Family Medicine
Ohio University College of Osteopathic Medicine

CHANGING DIET MAY HELP DEPRESSION, BUT DOCTOR’S GUIDANCE NEEDED

Question: I’ve suffered from mild depression on and off for a number of years. I recently read that eating too much sugar and carbs could make you depressed. Is this true? Are they any dietary guidelines you could give me that might help me avoid depression in the future? Thanks.

Answer: Depression is a very common illness in our society. About 19 million adults suffer from one form or another of this disorder. For reasons that are not fully understood, it affects about twice as many women as men. If you think you are depressed, the first thing you should do is to talk to your family physician. There are effective medications and other therapies available for this disorder.

Your question, though, is a good one. There is increasing research evidence that certain foods we eat can affect our moods. This is apparently because these foods contain vitamins, minerals, and other substances that interact with special chemicals in your brain called neurotransmitters. The change in activity level of these neurotransmitters caused by these food substances can, in turn, influence your mood -- either positively or negatively.

Let’s take a look at a few of the foods known to affect moods. It’s no secret that people who are depressed tend to eat more carbohydrates. That’s because carbohydrates release insulin, which produces a rise in the amino acid tryptophan. This causes the levels of the neurotransmitter serotonin to rise as well. Increased serotonin levels enhance the feeling of calmness and help alleviate the blues.

Research has shown that two-thirds of carbohydrate cravers who experienced anxiety, fatigue, and depression before eating carbs felt better afterward. Ironically, though, eating carbs to relieve these negative feelings is only a short-term fix.

If you’re looking to boost your mood on a long-term basis, it’s actually better to reduce carb consumption -- particularly refined carbs like sugar. Instead choose whole grains, fruits, and vegetables.

For most people caffeine is a “pick-me-up” that increases alertness. However, research now shows that for others it can have an opposite effect. For these people, caffeine can make depression worse. If you’re one of these caffeine-sensitive people, cutting all caffeine out of your diet will greatly improve your mood and energy. However, it may take up to two weeks before you notice any improvement, and your symptoms may get worse for several days before they get better.

The role of omega-3 fatty acids in depression is unclear. While some studies have shown improvements in depression with omega-3s, other have not. The situation is similar with B vitamins. While a number of studies have found that those who are depressed have lower levels of certain B vitamins in their blood, it’s not clear if this is a cause of depression or a result of it. Research on vitamin D, shows that it may help relieve depression in some people, especially those suffering from seasonal affective disorder, or SAD.

Unfortunately, I can’t give you a diet that will prevent you from becoming depressed in the future. That’s because diet isn’t a cure for depression. Dietary changes may, however, help as a supplement to your doctor’s recommended treatment plan.

Family Medicine® is a weekly column. To submit questions, write to Martha A. Simpson, D.O., M.B.A., Ohio University College of Osteopathic Medicine, P.O. Box 110, Athens, Ohio 45701, or via e-mail to readerquestions@familymedicinenews.org. Medical information in this column is provided as an educational service only. It does not replace the judgment of your personal physician, who should be relied on to diagnose and recommend treatment for any medical conditions. Past columns are available online at www.familymedicinenews.org.