Diet and lifestyle

Eating well during depression can be so difficult, especially if you have little appetite or are craving junk foods. However nutrition can make a significant positive impact on depression so it really is worth making the effort.

Processed foods such as sweetened desserts, fried food, processed meat, refined grains and high-fat dairy products have been linked to depression so be careful to avoid or drastically limit these food types. They have very little nutritional benefit and are often just 'empty calories'.

Food sensitivities have been linked to depression and other mental disorders so consider cutting out certain foods week by week to see if symptoms improve.

Eat a portion of oily fish once or twice a week.

Drink at least a litre of plain water a day.

Try to eat 3 meals a day at regular times and include a good source of protein (e.g. beans, peas or other legumes, oily fish or organic egg, meat or poultry) with each meal. Protein is vital for healthy brain and nervous system functioning.

Base your diet on an abundance of fresh natural foods with as many fruit, vegetables, nuts, seeds and grains as possible. Organic if possible.

Include plenty of foods rich in B vitamins such as dark green leaves, sprouted seeds and grains and wholegrains like brown rice and oats.

Limit the amount of sugar and refined carbohydrates you eat as an excess will cause blood sugar swings and irritate the entire system. See 'blood sugar(high)' in the 'common ailments' section of the site for dietary tips to maintain a balanced blood sugar level.

Avoid stimulating drinks like coffee, alcohol or energy drinks as these can leave the body tired and worn out after the initial forced 'high' they induce.