Overweight and Depressed? 3 Tactics for Taming the Beasts

I am obese (for now) and I was diagnosed many years ago with clinical depression. Happy Tuesday!

But wait! There’s actually a bit of a silver lining to all of this: Obesity and depression have a number of potential coping strategies in common, so we can combat one issue at the same time as we tackle the other. I’m all for efficiency, so let’s run through the most obvious tactics for managing weight and coping with depression at the same time:

Eat for wellness.

Eating a balanced diet can have a huge impact on how you feel, both physically and emotionally. A lot of times, those of us who are depressed turn to processed sugary foods because they temporarily lift our moods. The problem with a habit like this is it leads to the inevitable sugar (and mood) crash in the near future, as well as contributing to significant weight gain if taken to extremes.

photo credit: Harris Graber

One noteworthy dietary recommendation: Eat fatty fish such as mackerel, tuna, and wild Alaskan salmon several times per week. These fish are replete with Omega 3 fatty acids, which are considered essential to our diet because the human body can’t make them on its own. If you don’t eat fish, consider trying a fish oil supplement to garner some of the same benefits, which include a positive effect on those with mood disorders as well as providing excellent nutritional benefits for those pursuing fitness through a healthy, varied diet. Eating well also provides you with the energy you will need in order to . . .

Exercise!

Regular physical activity is almost always a part of any reputable weight-loss program’s recommendations, although the suggested frequency may differ from plan to plan. However, as an experienced depressed person, I can vouch for the fact that not all professionals who treat serious mood disorders think to recommend exercise to their patients. This is a shame, as exercise can make a powerful positive difference to those who are depressed or anxious!

The weight-loss benefits of regular physical activity are already well-documented, but the power of the endorphins generated by a good workout may be just as important. When I exercise before work, for example, I almost always feel calmer and more relaxed in approaching my day. If you’re out of shape and feeling like crap, it can be incredibly hard just to get out of bed—believe me, I know! I really do. But once you propel yourself out the front door and start moving, go once around the block, just begin . . . you will experience a taste of the benefits. Try it once. Then try it again. And the next day. This is how it starts.

Find support online or off—or in both places.

I have trouble asking for help sometimes. That’s probably an understatement; it’s definitely one of my hangups. Picking up the phone and calling a friend or family member is something I have difficulty with when I’m feeling badly or not happy with how things are going. I can say this, however: Each time I do make the leap and touch base with a loved one, it almost inevitably leaves me in a better frame of mind. Is there anyone you call when you’re frustrated or feeling down?

I’m proud of myself for starting to see a new counselor lately, one who has a practical, results-oriented approach that seems to work for me so far. Therapy is always available for those who seek it out, and getting advice from a qualified, objective professional, whether your concerns are related to mental health or eating habits, is never a bad idea. If money is a major obstacle for you (as it is for many people), check out various organizations that offer sliding-scale payment options based on income. If you prefer a group setting to a one-on-one appointment, group therapy is available for all kinds of issues. Additionally, weight-loss programs like Weight Watchers, while certainly no substitute for therapy, include regular meetings in which members can connect and share their frustrations and successes. Even an informal opportunity to vent can improve your state of mind and body!

photo credit: Mike Licht, NotionsCapital.com

Online, there are many avenues of support ranging from community forums to individual blogs. If you are more comfortable initially with finding support online, by all means do so.  The benefits of the internet include the chance to connect with individuals worldwide who are working through something similar to what you are faced with. Just remember that the positives of hearing from strangers you can relate to must be balanced against the fact that the truth is hard to verify online. Anecdotal experiences can be incredibly uplifting to hear about, but taking everything with a grain of salt is recommended. That disclaimer being made: I love blogging and checking in with other blogs. The sense of community and support really bolsters me on tough days.

Note: I’m not a health professional, and this advice should in no way substitute for that of a qualified specialist. Additionally, some mood disorders do require medication (currently I take two) as part of your treatment, and the above suggestions are meant as supplementary actions to take, rather than as replacements for professional advice.

I plan on implementing all three strategies listed above to the best of my ability. How about you? Have any lifestyle strategies (getting eight hours of sleep, eating a good breakfast, etc.) aided you in staying on an even keel emotionally while at the same time helping you to lose weight at healthfully?