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the cycle.

Another cause of diet-related depression can be nutritional deficiencies. The biggest culprits here are folate and vitamin B12 deficiency which have been clearly linked to depression. Some experts feel that lack of selenium, vitamin D, and certain fatty acids may contribute to depression, but there is little research to confirm this theory.

Some researchers propose that there is a causal link between obesity and depression. A woman who is obese has a much greater likelihood of eventually becoming depressed than does a normal weight person. The obesity itself causes lower self esteem and a negative self image which then contributes to the depression. The depression in turn can lead to increased binge eating which causes more weight gain.

And finally, caffeine and alcohol aggravate depression. Caffeine is a stimulant, and while it may seem to give a person energy to get through the day, it also seriously disrupts sleep patterns. If not avoided entirely, it should be consumed prior to noon only, as it takes many hours to be cleared from the system.

Alcohol is a depressant, and is a direct cause of depression. Withdrawal from alcohol, even from small amounts, can worsen agitation and anxiety. Drinking alcohol to relieve the anxiety only further compounds the problem. Other substances, such as marijuana, are also depressants, and should be strictly avoided in people with depression.

Can diet changes improve depression?

While a change in diet isn't going to miraculously cure depression for most people, dietary changes can help. A balanced, healthy diet will eliminate cycles of low energy, improve weight, prevent nutritional deficiencies, and decrease stress to the body. Most experts advise a Mediterranean diet for patients with depression.

A Mediterranean diet emphasizes a healthy, balanced approach to eating. Avoiding simple carbohydrates from processed foods and sugars is important. The following foods should be included:

Whole grains and beans sources of B vitamins and folate, complex carbohydrates
Fruits source of vitamins and fiber and complex carbohydrates
Vegetables good source of vitamins and fiber
Lean protein and fat free dairy good source of protein and Vitamin B12
Healthy fats such as fish, flaxseed, nuts good source of omega 3 fatty acids

Some people advocate weight loss diets to treat depression, but the research results in this area are mixed. While some dieters do experience increased energy, others get more depressed and irritable as a result of

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