Depression is a health condition that affects one’s mood and capacity to function. People with this mental health disorder can feel sad, hopeless, or anxious. They may also experience issues with memory, thinking, sleeping, and eating. Depression is a common illness that affects 5% of adults and is a leading cause of disability. However, the following treatment options, food choices, and lifestyle changes can help people manage this condition and its symptoms:

Choose the right treatment option
Depression can affect anyone, regardless of age, circumstances, and gender. Its types include clinical depression, dysthymia, bipolar depression, seasonal affective disorder, major depressive disorder, and psychotic depression. A health care expert will ask multiple questions to diagnose this condition, and they may also conduct a physical exam or lab tests to check for other health conditions. Here are the possible treatment options for depression:

Rexulti: This is not considered an antidepressant but is used in combination with antidepressants. It is a treatment option for adults with schizophrenia and major depressive disorder (MDD). For MDD, it is used in combination with an antidepressant, but for schizophrenia, it can be used on its own. This is an oral treatment option to be taken once a day, as directed by the doctor, usually once daily. Rexulti may cause side effects such as behavioral changes and headaches. It is not prescribed to children and those below 18.
Caplyta : This is an FDA-approved option to treat bipolar depression. It may be taken once daily, with or without food or as prescribed by the doctor. Caplyta may cause serious side effects, including stroke, decreased blood pressure, falls, and seizures.

Make better food choices
While food cannot be a cure, adding certain healthy foods can help people manage and prevent symptoms associated with depression. Here are a few foods to have:

Selenium-rich foods: Some studies have suggested that increasing selenium intake may help boost mood and reduce or diminish anxiety. This, in turn, can help naturally manage depression. This chemical compound is present in multiple foods such as whole grains, beans, legumes, some seafood, liver, and Brazil nuts.
Foods rich in vitamin D: According to a 2019 meta-analysis, vitamin D helps in improving and reducing the symptoms of depression. Foods that contain vitamin D are eggs, oily fish, beef liver, and fortified dairy products. People may also get the nutrient through sunlight, but overexposure should be avoided.
Antioxidant-rich fruits and vegetables: Antioxidants, present in vitamins A, C, and E, are substances that help eliminate free radicals, which may cause oxidative stress leading to problems like depression and anxiety. The foods rich in antioxidants are blueberries, pecans, strawberries, and red cabbage, among other fresh fruits and vegetables.
Foods high in zinc: Zinc helps in boosting the immune system and fighting depression. Some studies have suggested that people with depression could have low levels of zinc. It could also influence the efficiency of antidepressant therapy and protect the brain from potential damage by free radicals. Zinc-rich foods are whole grains, chicken, beans, pumpkin seeds, and nuts.
Foods with probiotics: Foods such as kefir and yogurt help boost the gut’s healthy bacteria. It can also help boost one’s mood, as suggested in a 2016 meta-analysis.

Additionally, vitamins B12 and B9 help protect and maintain the nervous system, including the brain. They are also helpful in reducing the symptoms of depression. B12-rich foods like fish, milk, eggs, and meat, and folate-rich foods like beans, nuts, and whole grains should be added to meals.

Some foods may aggravate the symptoms of depression; for instance, i nflammation can be triggered by saturated fats, impairing brain functioning and worsening depression symptoms. Fats to avoid include those found in processed and red meats, trans fats, corn oil, and others. Fast and junk foods are high in calories and provide little or no health benefits, so these should also be avoided to manage depression.

Adopt lifestyle changes
A few changes in one’s daily routine can also help manage the disease and its symptoms.

Get plenty of sleep: Practicing healthy sleep hygiene and getting adequate sleep is crucial for boosting one’s mood and avoiding feeling exhausted. Turning off all electronics such as TV before going to bed, removing sources of distraction, and sticking to a sleep schedule are some of the ways that can help one get a good night’s sleep.
Exercise regularly: Frequent exercise can help temporarily boost the function of feel-good chemicals called endorphins in the brain. Moderate exercise like walking a few times a week could also help people with depression.
Set goals and a daily routine: Setting goals and following a simple daily routine can help fight depression. People affected may start believing that they cannot accomplish routine goals, however, setting tiny goals and taking baby steps can help fight symptoms of depression.

Additionally, following healthy and balanced meal plans, taking on responsibilities and not isolating, avoiding negative thinking, doing something new and trying to enjoy tasks, and regularly checking in with a doctor or mental health expert can also be crucial steps toward recovery.

Depression is a common condition that could affect anyone. It could be brought on when one experiences physical ailments, challenges in life, brain chemistry abnormalities, or other issues. However, the condition is treatable and can be effectively managed by following the tips mentioned above. Getting professional help can ensure quicker recovery, so symptoms associated with depression should be communicated to the doctor.