Following are some quick nutritional tips for depressed women:
• Studies show that alcohol aggravates women’s depression more than men’s depression. Use extra care and moderation when drinking, especially if there is any risk that you could become pregnant.
• Recent studies show that many women have insufficient folate, especially during pregnancy. Folate may play a role in depression, so eat plenty of raw green vegetables (preferably), or take a folate supplement.
• Vitamins B6 and B12 have also been implicated in depression, so make sure you get plenty in a balanced diet. Milk is often fortified with extra vitamin B12.
• There is some recent evidence that vitamin D supplementation may reduce risk of aggressive breast cancer. Make sure you do not have a deficiency by getting out in the sunshine for ten minutes three times a week or by taking a supplement.
• Women who suffer from unipolar major depression are more likely to develop osteoporosis and easily broken bones than nondepressed women. This may be because depression increases the levels of the body chemicals that produce inflammation. Make sure you are taking calcium supplements.
• If you are pregnant or breast-feeding and want omega-3 fatty acids in your diet, eat fish and take a supplement. Stay away from shark, swordfish, king mackerel, golden bass, and golden skipper fish, because they may contain high levels of methyl mercury.
• Do not take DHEA supplements while pregnant or breastfeeding, because they may expose your baby to high levels of male hormones.
