Take care and be kind to yourself

Eating healthily

The hardest thing for me is healthy eating and when I’m depressed, sugar is my “go to”. So, when I’m well I remove “quick-fix sugar” items such as bars of chocolate but leave the tea and biscuits because making a cup of tea means I’m out of bed and doing something. I try to drink as much water as possible and keep microwave meals in the freezer that are quite healthy.”
Thomas*
“In a depression, it is so tempting and easy to eat chocolates and sweets, but I looked for more healthy “easy to eat” food and found bananas and yogurt to be soft and creamy.
Paul*

Key points

People with depression can be at risk of becoming overweight or underweight1
Your symptoms of depression may improve with a healthier diet2
Experts recommend regular diets include plant-based foods, such as vegetables, fruits, and wholegrains, and lean proteins, including oily fish2,3

Healthy eating and good nutrition are important for your physical and mental health. However, some people don’t feel like eating when they’re depressed and are at risk of becoming underweight, whilst others find comfort in food and are at risk of becoming overweight.1

Research has shown that symptoms of depression can improve when people eat a healthier diet compared with their usual one. There is no specific diet to treat depression, but experts suggest that eating a regular, well-balanced diet could help people suffering from depression.3

Eat vegetables, fruits, and wholegrains such as whole wheat bread/pasta and brown rice3
Cut down on processed/packaged foods3
Eat foods containing lean protein and “healthy fats”, including oily fish3
Drink plenty of nonalcoholic and non-caffeinated liquids (eg, water)3

This section is related to the benefits of a healthy diet which may have an impact in people with depression.

Be mild and gentle and “go with the flow” – don’t be hard on yourself if things don’t go as planned
or you don’t reach your goals. When this happens, lower your goals and give yourself a second chance.
Start today with a first step, and remember that different things work for different people at different times.

Taking care of myself and helping myself was crucial.”

Helen*
“At a certain point in time, I realized that being depressed is only a condition. Just to accept it for what is and think “let it simply be and don’t worry, it is only a temporary condition ” helped me to survive.

Paul*

Do not change or stop your treatment without advice from a healthcare professional, such as your referring doctor.
If your symptoms worsen, please consult a healthcare professional, such as your referring doctor.

This document has been cocreated by GAMIAN-Europe and Servier.
* Quotes shared by the patients reflect their own experiences and do not necessarily reflect medical and scientific evidence or practice.

¹
American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5 ed. Washington, DC: American Psychiatric Press 2013.
²
Jacka FN, O’Neil A, Opie R, et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med. 2017;15(1):23.
³
British Dietetic Association. Food Fact Sheet: Depression and diet. Available from: https://www.bda.uk.com/uploads/assets/06d719a5-3579-4a6d-b59813358a6c81ad/Depression-food-fact-sheet.pdf. Accessed on: September 30, 2020.