Tip 4: Eat a healthy, depression-fighting diet
What you eat has a direct impact on the way you feel. Some women find dietary modifications, nutritional supplements and herbal remedies can help aid in the relief of depression symptoms. These include:
Cutting back on salt, unhealthy fats, caffeine, sugar/refined carbs, and alcohol can help improve depression symptoms.
Not skipping meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
Boosting your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To increase your intake, eat more citrus fruit, leafy greens, beans, chicken, and eggs. Vitamin B-6 along with calcium, magnesium, Vitamin E, and tryptophan have all been shown to benefit women suffering from PMDD.
Eating foods with Omega-3 fatty acids. Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, and tuna, or vegetarian options such as seaweed, flaxseed, and walnuts.
Making sure you’re getting enough iron. Low iron levels can produce common depression symptoms like irritability, fatigue, and difficulty concentrating. Iron rich foods to add to your diet include red meat, beans, leafy greens and dried fruit.
Adding herbal supplements may be helpful. Primrose oil and chaste tree berry have both been found to be effective in the treatment of PMDD.