A new study led by researchers in the UK found that an overall healthy "whole food" diet comprising a high proportion of fruits, vegetables and fish, protected middle aged people against depression compared to a processed food diet containing a high proportion of high fat dairy food, processed meat, fried food, refined grains and sugar-laden desserts.

The data allowed the researchers to identify two dietary patters: a whole food diet and a processed food diet. The whole food diet comprised mainly fresh fruits and vegetables and fish, while the processed diet comprised mainly sweetened desserts, fried foods, high fat dairy foods, processed meat and refined grains.

When they analyzed the results and ruled out potential con-founders such as age, gender, education, smoking, exercise, and chronic diseases, the researchers found that:

• • Participants in the top 33 percent of the whole food diet pattern, (ie whose diet most closely matched the whole food diet), had a 26 per cent lower risk of receiving a CES-D depression assessment five years later compared to the bottom 33 percent (ie whose diet least closely matched the whole food diet.)
• • In contrast, participants whose diet was high in processed foods had a 58 per cent higher risk of receiving a CES-D depression rating five years later.

The researchers concluded that: "In middle-aged participants, a processed food dietary pattern is a risk factor for CES-D depression 5 years later, whereas a whole food pattern is protective."

After you are diagnosed with depression, you need to figure out which treatment plan is going to be the most beneficial for you. Most commonly, people seek the aid of professional counseling and medication (anti-depressants), but your depression treatment should also include proper diet and exercise. Here are some diet tips that can help you fight depression.

• Follow a diet that is high in fiber and low in saturated fat. It will keep your digestive system working properly and is also good for your heart.
• Avoid comfort foods. While they provide a temporary feeling of comfort, they will often result in more anxiety because they are bad for your diet and wasted calories. Desserts will also leave you feeling empty. Instead, find comfort and energy in whole grains, fruits, and vegetables. These complex carbohydrates will give you a boost in serotonin, which will help boost your mood!
• Antioxidants are essential to helping protect your body and your brain. Some foods that include antioxidants are berries, broccoli, tomatoes, garlic and spinach.
• Avoid caffeinated beverages. Caffeine can trigger anxiety and make it difficult to sleep at night. Adequate rest and sleep are essential to proper treatment for depression.
• Protein is a key element in any diet and is especially necessary in a diet for someone struggling with depression. Chicken, turkey, tuna, and fish are all essential parts to the diet, and they help you concentrate and feel more alert.
• Omega-3 fatty acids are found in fish and nuts. People who don’t have enough omega-3 in their bodies are more often found to suffer from depression.
• Selenium is found in whole grains, dairy, nuts, and lean meats. It is also found to help combat moderate depression.
• Take supplements: B-12, folic acid, and vitamin D help with mood disorders.

If you or a loved one is suffering from depression, contact Solace Counseling. We will create a customized treatment plan to suit the patient’s specific needs and will work to get you eating and feeling better. We also offer family counseling. This can be a great tool to help loved ones understand what the person suffering from depression is going through.