Q: I am a 30-year-old male, happily married and with a good job. But now and then I find myself depressed when there is really no reason to be. I have erratic and careless food habits. Could this have anything to do with the depression? If so, please advise what I should eat.

AD, Calcutta.

Depression is known to be associated with changes in the level of chemicals called neurotransmitters in our brain. Nutritional deficiencies resulting from erratic and careless food habits, as in your case, can affect the production of these chemicals which could lead to mild or moderate depression.

Of particular importance is the neurotransmitter serotonin. Low levels of serotonin either as a natural part of your brain chemistry or due to the influence of nutritional deficiencies can make you susceptible to mood swings and depression. A steady flow of serotonin on the other hand improves the mood. Here is a diet-cum-exercise plan you can follow to combat depression.

Boost the serotonin: This can be achieved by eating at each meal a combination of complex-carbohydrate foods along with protein-containing foods that are rich in tryptophan (an amino-acid). Tryptophan is needed for the production of serotonin in the brain while the steady release of sugar from the complex carbohydrates help in pumping tryptophan in the brain.

Complex carbohydrates are found in cereals, pulses (dal), legumes (beans), peas, potatoes, yams, sweet potatoes, etc. Eat them along with the following foods which are either rich sources of tryptophan or for reasons not completely understood, appear to raise the level of serotonin. These foods include chicken, pork, beef, shrimps, milk, soya milk, bananas, pumpkin seeds, sunflower seeds and sesame seeds.

Feed yourself Omega 3: The cell membrane needs DHA (Docosahexaenon acid) for its formation. DHA is a component of the Omega 3, an essential fatty acid found mostly in fish oil, walnuts and soya beans. Deficiency of Omega 3 has been found to foster and aggravate depression while its regular inclusion in the diet eases mood swings. DHA and Omega 3 are also available as supplements. While increasing Omega 3 in your diet you also need to cut down on your intake of Omega 6 fats found richly in sunflower, safflower and corn oil. Omega 6 has been found to aggravate depression.

Use Vitamin B-complex supplements: Nutritional deficiencies of Vitamin B2 (riboflavin), B6 (pyridoxin), B12 (cobalamin) and folic acid have been linked to depression.A sure way to overcome the deficiency is to take B-complex in a supplement form — especially so if you are a vegetarian.

Exercise regularly: Exercise combats depression by stimulating production of serotonin as well as endorphin — another brain chemical that acts as an anti-depressant. Walking briskly (start at a normal pace and gradually build up the speed), swimming and riding a stationary bike are some of the exercises you can pick from. Establish a workout plan you can stick to, though at least 30 minutes exercise three-five times a week is recommended.