Eating to Beat Stress and Depression

Avoiding fat seems like a nutritional commandment for good health, but it's a concept that's been woefully misunderstood. Plant-based fats are vital for brain health, in part because they keep cell membranes fluid, Swift says.

"The brain is very rich and we need to feed it the right type of fats," she says. "You don't want to shortchange it." Good fat sources: avocados, a wide range of seeds and virgin olive oil.

Similarly, many women have shunned carbohydrates as a way to lose weight. Yet we often crave certain carbohydrate-rich foods (think sweets) when we're depressed or stressed because carbohydrates produce serotonin, which floods us with good feelings and calmness. That blood sugar spike is followed quickly by a crash—often compounded by feelings of guilt about the enormous piece (or two) of cake we've just eaten.

You need to consume carbohydrates every day to fuel your brain properly, but that doesn't mean eating more sweets, known as simple carbohydrates (or simple sugars) or enduring the related fast rise and swift plunge in blood sugar levels. Think complex carbohydrates (starches), such as whole-grain products, vegetables (sweet potatoes are a great choice) and beans. Complex carbs contain fiber, which helps slow blood sugar level changes and reduce negative effects on mood.

"Sugars break down easily. Complex carbohydrates are more difficult to break down. They have more of a smooth curve than a roller coaster," says Bonnie Taub-Dix, MA, RD, CDN, a national spokesperson for the American Dietetic Association.

Arlene Lee sought to handle the stress of graduate school by changing her diet to incorporate complex carbs such as brown rice, millet, whole-grain bread, wheat pasta and legumes including azuki and mung beans. The New York City woman also ate four or five smaller meals spaced out through the day (followed by fruit or dessert two hours later), instead of three big meals. She made her own mixture of raw nuts, seeds and raisins, which she carried with her to maintain her food schedule.

Her food changes and eating plan were "great for the stress," says Lee. "It gave me an even level of energy with a remarkable sense of calm."

To get the most sustained energy, Taub-Dix recommends combining a complex carbohydrate with protein, another important nutritional depression fighter. Her suggestions for snacks to keep you going: low-fat cheese and whole grain crackers, turkey on whole-grain toast, or yogurt.

"Even a cup of skim milk has carbohydrate and protein at the same time," says Taub-Dix. "It's a great snack to squelch your hunger."

Or even better, Swift suggests a cup of hemp seed beverage (found in some natural foods grocery aisles or stores) for a snack containing a combination of macronutrients.

Opt for omega-3 foods

You may have heard omega-3 polyunsaturated fatty acids touted as cures for a wide range of conditions. When it comes to depression, the scientific evidence agrees that increased dietary omega-3 consumption helps reduce depression. The association between low omega-3 levels and a higher incidence of depression is especially noticeable among women who are pregnant or nursing, which depletes their nutritional reserves.

Foods high in omega-3s include wild salmon, sardines, tuna, trout, walnuts and hemp and chia seeds. Choose fish that have the lowest levels of mercury and other toxins, especially if you're pregnant.

More tips: