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IT IS my experience that mild-to-moderate depression can be helped with non-drug strategies (in conjunction with medication when prescribed). If you’re feeling low it’s easy to fall into a I-can’t-be-bothered-to-eat-properly cycle — which means that your body can lack nutrients. You’re also likely to tuck in to foods that have a negative effect on mood or skip meals.

First, I’d suggest your son turns to protein-rich foods — lean meat, chicken, fish, eggs, milk — as these are rich in an amino acid called tryptophan, which converts in the brain to mood-enhancing serotonin. Make sure lunch and supper contain protein alongside starches — pasta, bread, potatoes. However, there is a limit to the amount of serotonin you can produce; a high-ish protein diet can only correct a low level (so eating a huge steak won’t mean you end up feeling ecstatic). Since feeling low can make one more inclined to eat pasta or white toast — quick-fix food — increasing protein levels with ham or scrambled eggs will improve mood.

Try to increase your son’s fruit and vegetable intake, as vitamin C can help in the production of serotonin — fresh juice and salad are a good start. The fruit should also give him energy. Try to steer him away from quick-fix sugars — higher GI (glycaemic index) foods, white bread, mashed potato, sugary cereal — and instead towards lower/medium GI foods — apples, dried apricots, peaches, lentils, beans, wholewheat pasta, oats, wholegrain bread (www.glycemicindex.com).

A selenium deficiency has been linked to feeling low — Brazil nuts will help. As will eating foods rich in omega oils. Choose oily fish such as fresh tuna, salmon, mackerel, sardines (young women and those intending to get pregnant should stick to a couple of 140g portions a week, according to the Food Standards Agency). Non-fish omega-rich foods include walnuts, hemp oil and seeds. Or I’d suggest a trusted-brand multivitamin and an omega oil supplement.

Finally, make sure he’s drinking plenty of water — 2.5 litres a day — as sometimes this can help. And Mencap, the charity, has recently urged GPs to encourage more exercise for patients feeling low.

SEND JANE YOUR QUERIES

Send your nutritional problems to jane.clarke@thetimes.co.uk or to Jane Clarke, T2, 1 Pennington St, London E98 1TT. Jane’s replies cannot apply to individual cases and should be taken in a general context. Consult your GP if you suffer from any health or specific conditions. It is regretted that Jane cannot enter into personal correspondence.

Visit her website: www.janeclarke.com

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