Mental health problems like depression affect one’s physical and mental well-being. Individuals with this condition cannot enjoy activities they once did, begin to withdraw socially, and more. One way to help manage depression is by following healthy eating patterns and avoiding unhealthy ones. Certain foods are known to worsen symptoms of depression, like fatigue, mood swings, low self-esteem, and sudden weight gain or loss. Experts recommend that these foods be replaced with healthier alternatives.

Six foods to avoid to improve symptoms of depression
Protein, micronutrients, fruits and vegetables, and whole-grain foods are beneficial for maintaining good physical and mental health. While food alone cannot improve or worsen depression, it should be combined with physical activity that one likes and wants to do and engage in activities that help in managing stress. Doctors advise that certain foods worsen depression symptoms and should be avoided. They include:

1. Carbonated beverages
Despite what the commercials may say, carbonated beverages do nothing to improve mood. The high sugar content may boost one’s energy levels and cause it to fall quickly, leading to a sudden increase in dopamine levels and blood pressure. Once the sugar is depleted, it causes lethargy, fatigue, and mood swings. As an alternative option, one should consider changing to fresh fruit juices. Eating whole fruit is also beneficial as it quenches thirst and cravings, and its micronutrients can improve mood and overall health.

2. Refined flour
Refined flour is known to increase inflammation. Substances released during metabolism add to cravings and trigger appetite, causing a spike in blood sugar. Too much refined flour adds to excess fat around the abdomen and can affect estrogen production, directly worsening depression symptoms. Choose whole grains and products from whole grain flour, bulgur, brown rice, oatmeal, and quinoa. Since they are rich in fiber, they also control sugar levels and help manage symptoms of depression.

3. Processed dressings
Dressings and toppings contain aspartame, a sweetener that is directly linked with depression and anxiety. Read ingredient labels while shopping and avoid dressing or condiments containing high-fructose corn syrup or the words “sugar-free.” It is advised to shift to homemade dressings using fresh ingredients available in the kitchen.

4. Caffeine
Caffeine, like sugar, can stimulate one’s mood and keep one happy for a short time. It affects sleep patterns and the resultant exhaustion and can add to symptoms of anxiety. Slowly change to non-caffeinated drinks and healthy, fresh plant-based beverages and herbal teas to better manage depression.

5. Sugar-rich desserts
Sugar-rich desserts like cakes with whipped cream, glazed pastries, and candies are rich in sugar and contain artificial sweeteners and food coloring. They all have zero nutritional value but offer great comfort because of the sudden sugar rush. The satisfaction is short-term, and people showing signs of depression may eat more of it to feel good. However, the sudden high and low sugar levels are likely to increase feelings of anxiety and low self-esteem. Fruits and nuts are a healthy and safe alternative to satisfy one’s sweet cravings.

6. Alcohol
The perceived comfort from spirits is short-lived and can impact one’s speech, memory, and balance and cause severe mood changes like anger, sadness, and anxiety. It can also affect relationships and also trigger negative thoughts. Hence, staying away from drinks is mandatory for those diagnosed with depression. One should seek professional help if they are unable to stop their intake of spirits despite considerable efforts.