How to minimize depression

As you may know I´m a certified dietitian, and I thought I might as well post a cool tip based on my nutrition knowledge.

Depression is a big problem nowadays, everyone has either had it, have it or will have it sometime.
Studies suggest that this phenomenon is because of our so busy and crazy lives.
We have to be better than other people all the time, succeed, and it seems that we are always somewhat falling behind.

Don´t worry, even the most ingenious and talented people feel this way!

And so we fall into depression - not those very sad moments in our days that you just think you shouldn´t have left your bed, I mean really depression, the one that takes over you for a lot more than 1 day consecutively.

Now, before you think I´m a psychologist or psychiatrist, NO! I may have a holistic psychotherapy training and an in depth study on psychology while at university, but I´m still not qualified to substitute a professional of that area!

The tips I´m listing below are things you can do to avoid getting into deep depression, and if you are treating depression already they may help you boost yourself up. But they are by no means the full on treatment!


Any health professional will always tell you to exercise, and this cannot be stressed enough. This doesn´t only do you good for your muscles, or your heart, it just is all goodness for the whole body and that includes the mind!

Exercise stimulates the excretion of endorphins, which are responsible for the sensations of well being.
It is indicated that you choose a type of exercise you like, that can be cycling, running, dancing and so on.
Do remember though to consult your physician to know what kind of exercises and intensity that your body can handle.


This is an essential amino acid, which means that our body doesn´t produce it and so we need to intake it for our good function.
It helps produce serotonin, that is a neurotransmitter responsible for the feelings of pleasure and well being.

It is found mainly in protein foods, like meats and dairy. (You can consult a dietitian to understand better the amount of it you need to intake, and which foods would work best for you - I don´t write this here because it is different to each person, and a full analysis would be needed, but in case you are wondering about yours, just email me and we´ll talk!)


Vitamins B12 and B9 are essential for producing a variation of neurotransmitters, apart from other things. The excess of these vitamins are excreted by the urine, so they do not have an overdose side effect.

B12 - Called Cobalamin, is found mainly in meats, fish, seafood, poultry, eggs, milk and dairy.
B9 - Known as Folic Acid, is found in spinach, lettuce, asparagus, beans, lentils, egg yolk, sunflower seeds, avocado, fruits, vegetables and others.

So how can you keep depression away?
Keep a healthy diet and exercise daily. That way you will keep doctors away and enjoy life much better!

In case you would like me to explain more what is depression, sign and symptoms, leave me a comment.

Let me know also if you would like more posts like this one, and if you have any questions just leave me a comment below and I will get back to you right away!


  1. Great post, I had post-natal depression for a while so know how debilitating it can be. I really enjoyed reading the nutritional aspects and how they could have helped

  2. This is a really interesting post. When I feel down exercise always helps me feel full of beans and happier.

  3. I'm too lazy to pull out my textbook at the moment, but I remember reading about a study of depression where psychologists had people exercise and found that it helped reduce depression. I always feel better when I'm getting in my exercise.


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