- The Mediterranean diet has been shown to be effective for moderate to severe depression. In a recent randomized controlled trial, patients randomized to a Mediterranean diet (with red meat 3 to 4 times a week and red wine with meals) had a significantly greater remission of their depression than the control group  who received no dietary instruction.
- Exercise also has excellent antidepressant benefits, especially when outdoors in fresh air and natural light.
My recommendation:Eat a whole-food Mediterranean-style diet with plenty of vegetables, high-quality protein (including red meat), and good fat, but avoid refined carbs. Also, make room every day for some kind of outdoor exercise: a brisk walk, vigorous gardening, a flight or two of stairs – whatever you can manage.
Miles Hassell MD
 Jacka, F.N. et al. BMC Medicine 2017;15:23