Too much alcohol

Alcohol is a depressant – period. It can lower serotonin levels during consumption and increase anxiety levels after consumption. That’s not to say a glass of wine will send you spiraling into never-never-smile-again land, but the euphoric feelings associated with alcohol are deceptive and temporary. If you suffer from depression or are experiencing low mood, alcohol will generally make you feel worse and is best avoided.

Too much added sugar

Feelings of depression often improve when the amount of added sugar in a person’s diet is reduced. Added sugar is any type of sugar that is added to food, such as the sugar you use in baking, or the sugar you add to your coffee, or the sugar that is used to sweeten soft drinks, ice cream, yogurts, and many other foods. Although sugar can sometimes give you a quick lift, it can also leave you feeling quite down after the effects wear off. Foods high in sugar can also cause your blood-sugar levels to fluctuate; this fluctuation can affect mood as well, especially if you experience a blood-sugar crash and get suddenly hungry. Instead of eating a cookie to cheer yourself up, try fresh fruit, popcorn, or low-fat cheese and crackers.

Too much of anything!

Overeating raises insulin and cortisone levels, and lowers testosterone levels; all of these hormonal changes have been associated with depression. Overeating, especially bingeing, can also lead to blood-sugar imbalance, which in turn can cause mood swings.

In the bigger picture, overeating is an emotional issue all of its own – many people turn to food when faced with emotional stress. Though food may provide momentary relief from negative feelings, the aftermath of overeating, or eating for emotional needs, is usually guilt and more negative feelings. It's better to call on a friend than your refrigerator when you're feeling down.

Healthy food is not a cure-all. It won't make depression disappear or satisfy your deep emotional needs, but there's no doubt it can help to improve your mood.

If you eat a well-balanced, nutritious diet, high in fresh fruits and vegetables, whole grains and low-fat protein, you are on the right track to keeping your mood and your body healthy – and it won’t hurt your waistline either!