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Eat healthy when depressed

What to Eat When Feeling Depressed

Nourishing our bodies and minds with nutrient-dense foods is so important in order to feel our best, but it can be challenging to prioritise self-care when we are feeling low. Times like this is also when we tend to crave convenient and less healthy foods which can further feed into the cycle of a low mood.

A healthy and balanced diet can be a great way to feel better during illness. Eating well helps you achieve more effective relief from your Ketamine infusions and can improve your quality of life. Here are a few tips to get you started:


The best carbohydrates for a healthy mood are complex carbohydrates such as whole grains, vegetables, and fruit. These help to keep blood glucose and insulin levels optimal, supplying the brain with a healthy release of glucose, insulin, and serotonin. Avoid refined carbohydrates found in white pasta, white rice, white bread, and refined sugars which can spike glucose and insulin levels. When blood glucose and insulin levels are out of balance, we are more likely to experience a blood sugar crash which leaves the brain starved of its preferred fuel, glucose, and sugar cravings usually follow. A steady supply of healthy glucose from complex carbohydrates helps to keep the brain functioning optimally, supports a healthy mood, energy levels and improves our response to stress.

Tryptophan and Serotonin

Have you ever felt sleepy after a turkey sandwich? Turkey (along with tuna and chicken), contains a chemical called tryptophan, which can help produce serotonin, the neurotransmitter in our brain that makes us feel happy. Tryptophan has an added benefit of making you feel full after consumption. For vegans and vegetarians, pepitas, or pumpkin seeds, are an excellent meat-free source of tryptophan.


B vitamins, especially folate and B12 are all important for a healthy mood. The Mediterranean diet which is rich in oily fish, lean meats, vegetables, fruit, nuts, seeds, whole grains, and olive oil, is a rich source of B vitamins. Nuts, seeds and dark leafy greens are especially high in folate and B12.

Vitamin D is another important nutrient to support a healthy mood. We are especially low in Vitamin D during the winter months, and supplementing may be necessary to help maintain a healthy level.

Consult with us on your next visit, or talk to your general practitioner to see what best suits your individual needs. Small adjustments can have a positive impact on overall nutrient status. Eating well helps you achieve more effective relief from your Ketamine infusions and can improve your quality of life. Please contact our office at 020 7052 0070 for further information about our nutrition programme.

Make An Appointment

We are available 6 days a week and have specific office hours with doctors and staff. Outside of our office hours, you will need to contact your GP, your mental health service team or your nearby NHS hospital for assistance if you are interested in Ketamine Infusion Therapy.. Contact us online, or give us a call at 020 7052 0070 during normal office hours.

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