OBSTACLE 8: DEPRESSION

“FOOD MAKES ME FEEL BETTER WHEN I’M

DEPRESSED.”Food does make you feel better when

you’re depressed, particularly if it’s

high sugar or high fat. And the excess

calories can prevent you from

maintaining or achieving a healthy

weight. The first step to dealing with

depression is always to speak with

your doctor first and determine the

seriousness of your condition. But

when it comes to weight management,

if you feel your depression is making

you gain—you may be right.

You can get and maintain good health

even when dealing with depression.

HOW DOES DEPRESSION AFFECT MY WEIGHT?

The simplified explanation is this:

The same area of your brain that controls emotion also controls appetite.

Your body’s reaction to depression can either cause an increase or decrease in appetite—so you may gain or lose, depending on the event.

Foods you crave that release pleasure hormones that elevate your depressed mood are typically calorie-dense foods that are high-fat or high-sugar.

You legitimately eat to feel better because these foods physically calm you. And that calming effect can become addictive.

If you’re taking medications, your medication may cause an increase in appetite or change in mood as well.

WHAT DO I DO FIRST?SEE A DOCTOR.

The very first thing you

should do is see a doctor.

Everyone faces bouts of

depression from time-to-time,

but extreme depression can

have a detrimental effect on

your weight, your mood, and

your quality of life.

• First things first, see a

doctor and get an

assessment.

CHECK YOUR MEDICATIONS

If you’re taking any

medications, including an

anti-depressant, check to see

if it’s responsible for either

your mood change or the

increase/decrease in appetite.

If so, talk to your doctor about

how to adjust in order to

improve your mood and

stabilize your appetite.

• Talk to your doctor about

the side effects of your

medication(s)

START MOVING

Did you know that exercise is a

natural mood booster? Depression

makes you feel that even getting out

of bed is tough, but if you can start

small—just getting up and stretching,

you’ll do yourself a world of good.

Exercise boosts your feel-good

chemicals.

Exercise can help elevate your mood,

causing depression to abate, as well as

burn calories, which helps you lose or

maintain weight.

ADDRESS THE ROOT CAUSE OF YOUR DEPRESSION

There’s no easy way to say this, but, your

depression will continue to fester until

you address the thing that’s causing it. If

you feel you can’t face your depression

alone, talk to a trusted friend or family

member, or visit a professional.

• Talk to someone about your depression

and what’s causing it. An action plan to

address issues can help your waistline

and your mood.

MANAGE YOUR DIET

The key to managing your diet while suffering through depression, is to have patience with yourself.

The key is to first try and substitute the over-eating behavior—maybe exercise, drink water, or have a healthy substitution when you have that need to self-medicate.

If that doesn’t work, have the thing you’re craving, but try a smaller portion size.

But if you over-do it, don’t give up. You’ll launch yourself into another cycle of depression and it becomes a vicious cycle.

Be patient, keep moving forward, and exercise—if it gets any worse, see a doctor.

YOU’RE NOT ALONE

Most people have depression at some point in their lives. The important thing is, you know you’re not alone, and there are ways to address your depression and keep moving forward on your get healthy goals.

Remember, unlike some of the roadblocks to good health, depression can be considered a medical condition and carries a bit more seriousness, as it can be debilitating. Please see your doctor if your depression has affected your daily routine, your mood, and your view on life.