Here’s What These Women Ate to Treat Their Anxiety and Depression
The scientific community recognizes that food may be a strong aid for those who are suffering from sadness or anxiety. When Jane Green was 14 years old, she fainted as she walked off the stage of a tap dancing competition she had just finished. She was unable to feel her arms, legs, or feet since she had lost sensation in them. She was sobbing uncontrollably, and her entire body was sweating. She was struggling to take a breath. She had been unconscious for ten minutes when she regained consciousness, and her mother was cradling her.
Green was suffering from a panic attack – it was her first, but it would not be her last.
“I’ve had some pretty amazing moments, but I’ve also had some extremely bad ones.
A series of additional doctor’s appointments revealed that Jane had an abnormal thyroid, which did little to alleviate her worry.
- Jane had a nervous breakdown in front of her friend Autumn Bates when she was 23 years old, following a particularly difficult appointment with her doctor, who informed her that there was nothing that could be done about her symptoms.
- She persuaded Jane to alter her eating habits in order to test if she felt any better as a result.
- Sugar was a necessity on a daily basis, with sweets available during the day and ice cream available at night.
- To begin, Green drank bulletproofcoffee in the mornings and almonds for snacks in the afternoons.
- “I honestly believed I was going to die for the first three days,” Green recalls of his experience with the changeover.
- As she explains, “I wasn’t focused on what I couldn’t eat; instead, I was focused on how amazing I felt physically, which in turn helped me feel better psychologically and emotionally.” “I was no longer experiencing the tremendous highs and lows associated with sugar.
- The author, Green, says she hasn’t experienced an anxiety episode in months.
Anika Knüppel, a researcher and PhD student at University College London who contributes to the EuropeanMooDFOOD program, which focuses on preventing depression through food, says that changing one’s nutritional habits can be a great complement to traditional therapies such as cognitive behavioral therapy (CBT) and medication because it is much less expensive and provides an excellent opportunity for self-care.
- Nutritional treatments can benefit mental health in two ways: by increasing the number of good behaviors and by decreasing the number of bad habits.
- Two diets have received the most support from research: the Mediterranean diet, which promotes the use of more healthy fats, and the DASH diet, which stresses the consumption of less sugar.
- One research looked at 166 patients who were clinically depressed, some of whom were receiving pharmaceutical treatment at the time.
- The DASH diet, on the other hand, is focused on what you’re eliminating, specifically sugar.
They discovered that men who consumed the most sugar — 67 grams or more per day, which is 17 teaspoons of sugar (or slightly less than two cans of Coke) — were 23 percent more likely to develop depression or anxiety over a five-year period compared to men who consumed less than 40 grams per day in the bottom third of the food pyramid (10 teaspoons).
Catherine Hayes, a 39-year-old Australian mother who has spent the greater part of her life in and out of mental health counseling offices and on and off pharmaceuticals, says that simply eliminating sugar has changed her life.
“My moods would be up and down, with the most of them being bad.
Hayes describes his experience as “anxiety to the point that I couldn’t leave my house without being violently unwell.” It wasn’t until she realized how much it was impacting her family and that she wanted to get better for her children that she began to look into alternative therapies and treatment options.
- Hayes was snacking on packs of cookies with her midday cup of coffee and wanted dessert before she even sat down to eat supper at the time.
- It wasn’t easy for me to give up sweets.
- “I noticed an increase in my energy levels.
- My feelings weren’t nearly as depressing.
- She has now been able to wean herself off her antidepressants, two and a half years after becoming sugar-free for the first time.
- It is never recommended that you cease antidepressant drugs on your own.
We do, however, know a few things: Specifically, she continues, “vitamins in the body support the activity of enzymes that enable processes such as the creation of serotonin, which plays a crucial part in our feelings of pleasure.” Meanwhile, it has been shown that eating too much sugar causes a protein known as brain-derived neurotrophic factor (BDNF) to be depleted, which is implicated in the development of sadness and anxiety.
Another line of investigation is emerging, which implies that our gut plays a significant influence in our mental health.
“When it comes to treating depression with medicine, the actual’magical’ chemical elements account for just around 15 percent of the total.
In fact, Thase explains, it is only when you begin to take care of yourself — which includes exercising and controlling your nutrition — that you will experience remoralization.
” Knüppel agrees, saying, “Diet is a wonderful method to practice active self-care and self-love – it is a crucial component of cognitive behavioral therapy (CBT), which is frequently used to treat anxiety and depression.” “I feel that accepting oneself as deserving of self-care and, consequently, as deserving of being fed with good food is a significant step.” Thase asserts that no therapy is flawless and that no treatment is effective for everyone.
- When it comes to sadness or anxiety, both experts believe that the first step should be seeking professional treatment from a mental health professional.
- Thase, on the other hand, believes that nutrition is not a panacea for anxiety and depression.
- Nutritional intervention may be an excellent first-line therapeutic option for some patients.
- Even though Thase does not include dietary therapies into his patients’ treatment plans, he believes that in the future, this might become another tool for psychiatrists or other mental health practitioners to consider using with their patients.
According to him, “There is a true push toward mindfulness and holistic methods in our culture right now, and there is a movement toward individualized care in psychiatry, in the sense that our patients are the captains of their own ships and are in charge of their own treatment plans.” In the future, if individuals grow more interested in alternative therapies such as this and continue to experience positive effects, it is possible that more conventional doctors may write prescriptions for nutritional supplements and nutritious meals.
A freelance writer, Rachael Schultz is interested in why our bodies and minds operate the way they do, and how we might make them more efficient (without losing our sanity).
Hiking, traveling, mindfulness, cooking, and really, very amazing coffee are some of her favorite things to do in her spare time. Her art may be seen online at www.rachael-schultz.com.
Which Foods Can Help Fight Depression?
Nutrition is one of the most important parts of mental health that is often disregarded. Food has a huge impact on our physical health, as well as on our mental and emotional health, as well as on our weight. Considering what to eat while you are suffering from depression might be a bit daunting when you are feeling down. Some of these simple dietary modifications, on the other hand, may assist to alleviate your symptoms and have a good impact on your overall quality of life.
Foods That Help With Depression
Whatever your dietary choices, there are a range of options that can have a positive impact on your overall happiness and well-being. Not that you should change your eating habits and limit yourself to simply consuming certain meals, but being aware of how certain foods affect your mood might help you better manage the symptoms of depression and its accompanying symptoms.
It doesn’t matter what your food tastes are; there are a range of solutions that can help you feel happier. Not that you should change your eating habits and limit yourself to simply consuming certain meals, but being aware of how certain foods affect your mood might help you better manage the symptoms of depression.
Despite the fact that other nuts such as cashews, brazil nuts, and hazelnuts are beneficial in terms of omega-3 fat supplementation, walnuts appear to be the clear victor in this area. Walnuts are well-known for their ability to promote general brain health, as they are one of the richest plant-based sources of omega-3 fatty acids and a high-quality source of protein that helps to maintain balanced blood sugar levels. According to one research, people who took around 1/4 cup of walnuts per day had depression levels that were 26 percent lower than those who did not.
They discovered that people who ate nuts, mainly walnuts, were more likely to have higher levels of optimism, energy, hope, focus, and a stronger interest in activities than those who did not consume nuts.
The protein and fiber included in beans are excellent sources of energy and assist to maintain stable and consistent blood sugar levels. Beans are high in folate and, as a result, can help to reduce the occurrence of blood sugar spikes and drops, which can have a negative impact on our mood. Folate is a B vitamin that aids in the production of blood cells, DNA and RNA, as well as the metabolization of proteins. A half cup of garbanzo beans (commonly known as chickpeas) has more than 100 percent of the daily recommended dose of folate, which is more than double the amount found in a cup of spinach.
The protein and fiber included in beans are excellent sources of energy and assist to maintain stable and regular blood glucose levels. Beans are high in folate and, as a result, can help to reduce the occurrence of blood sugar spikes and drops, which can negatively impact our mood. In addition to helping the body form blood cells, DNA and RNA, and digest proteins, folate is a B vitamin that helps the body manufacture and repair DNA. A half cup of garbanzo beans (commonly known as chickpeas) has more than 100 percent of the daily recommended dose of folate, which is more than twice the amount found in a cup of spinach or broccoli.
Also a good choice, pinto beans provide 37 percent of the daily recommended dose of folate in a half-cup portion (about 1 cup).
Chicken and turkey are both excellent sources of lean protein that can assist to maintain stable blood sugar levels throughout the day, allowing you to maintain a positive mood throughout the day. Additionally, turkey and chicken breasts are well-known for containing significant levels of tryptophan in addition to being dependable providers of lean protein. Once again, this is advantageous since it aids in the production of serotonin, which is essential for sustaining adequate sleep and a stable mood.
Many of us currently consume chicken breast on a daily basis, but increasing your diet of lean protein sources such as turkey and chicken throughout the week will help you raise your tryptophan intake.
Yes, it is necessary to consume your vegetables! Despite the fact that this is vital for everyone, eating veggies might be especially beneficial if you suffer from depression. A contributing factor is that those who suffer from depression have been observed to have a lower dietary intake of folate than those who do not suffer from depression. Vegetables, particularly dark leafy greens, are a fantastic choice when searching for meals that might help enhance and stabilize mood because of their high levels of folate, fiber, and other nutrients.
One of the three primary forms of omega-3 fatty acids, the other two being DHA and EPA, is alpha-linolenic acid (ALA).
A growing body of research is demonstrating the relationship between excellent gut health and good mental health. The gut microbiota, which includes probiotic bacteria, has been shown to have an important role in mood regulation by helping to lower inflammation in the body, producing feel-good neurotransmitters and influencing your stress response, according to a number of scientific studies. This might explain why a higher-than-average percentage of persons who suffer from irritable bowel syndrome also suffer from sadness and anxiety, in addition to their other symptoms.
Generally speaking, it is preferable to give your body the flexibility it needs to digest meals in their most natural condition as much as possible. There are a lot of preservatives in processed meals and stuff you would get at a convenience shop, and they provide little to no nutritional value. Your body is attempting to make sense of what to do with such food, and this can cause substantial interruptions or rob your body (and mind) of the nutrients and energy that it need to function at its peak performance levels.
Get Advice From The Verywell Mind Podcast
This edition of The Verywell Mind Podcast, hosted by Editor-in-Chief and therapist Amy Morin, LCSW, discusses ways for eating to improve your mood, with guest psychiatrist Drew Ramsey as the expert guest.
Now is a good time to start: Apple Podcasts, Spotify, Google Podcasts, and RSS are all options.
Foods That May Exacerbate Depression
This episode of The Verywell Mind Podcast, hosted by Editor-in-Chief and therapist Amy Morin, LCSW, discusses ways for eating to improve your mood, with guest psychiatrist Drew Ramsey as the expert guest on the topic. Immediately after: Apple Podcasts/Spotify/Google Podcasts/RSS are some of the podcasting platforms available.
This edition of The Verywell Mind Podcast, hosted by Editor-in-Chief and therapist Amy Morin, LCSW, discusses ways for eating to improve your mood, with guest psychiatrist Drew Ramsey. Now is a good time to follow these steps: Apple Podcasts/Spotify/Google Podcasts/RSS are all options.
- High fructose corn syrup (HFCS)
- Corn syrup.
Consume foods that are low in sugar, particularly those that have been sweetened with added sugars, and restrict meals that are high in sugar. The ability to maintain more equally balanced blood sugar levels throughout the day can also aid in the maintenance of more evenly balanced mood.
Be cautious of your meal choices, and restrict items that are rich in sugar, particularly those that have added sugars to a bare minimum. The ability to maintain more equally balanced blood sugar levels throughout the day can also aid in the maintenance of a more evenly balanced mood.
If you suffer from depression, it is in your best interests to keep your alcohol use under control. The depressive effect of alcohol can decrease judgment and response time, which can lead to accidents. Numerous alcoholic beverages include significant amounts of sugar. As previously stated, this has the potential to derail your mood and cause your blood sugar levels to rise and then plummet rapidly. Although some study has suggested that little doses of alcohol, such as red wine, can be beneficial in the treatment of depression, it is generally recommended that you avoid alcohol if you suffer from depression.
Ede, “since no health problem is caused by a lack of alcohol consumption.”
Yes, caffeine can give you a jump start on your day in the morning. However, it can also result in crashes later in the day, leaving you feeling as if you need to consume even more to recoup your energy levels. Because we use coffee and energy drinks on a daily basis in the United States, many of us are overcaffeinated. A modest amount of caffeine, such as two to three cups per day, has been related to a decreased risk of suicide, according to the research. Green tea is a healthier alternative to caffeinated beverages and energy drinks.
A Word From Verywell
Our bodies interact with the foods we consume, and the decisions we make on a daily basis can have an influence on our bodies’ capacity to function at their peak performance. Despite the fact that there is no specific diet that has been proved to cure depression, we can see that there are a variety of nutrient-dense meals that can assist to maintain our brains in good condition. Before making substantial dietary changes, it is a good idea to consult with your healthcare professional. Always remember to be patient with yourself as you begin to experiment with new meals and to allow your body the time it needs to acclimate to the lifestyle changes you are making.
Eating more nutritious foods can improve your overall health while also having a good influence on your mental well-being.
Best Foods that Help Fight Depression
Depression is the most common cause of disability in the world, impacting more than 300 million people every year globally. However, while depression therapy can be complex, there are some actions you can take to enhance your mood naturally, including consuming foods that are beneficial for depression. In order to manage your well-being and increase your energy levels, diet and nutrition are critical components. Included among the greatest meals for depressionare foods that are easily available and produce that you may already have in your refrigerator or pantry.
1. Leafy Greens
Spinach and depression may seem like an odd pairing, but leafy greens such as spinach, lettuce, swiss chard, and watercress offer several health advantages that are beneficial to both physical and mental health. Spinach is a great source of iron, which can help with sadness. Dietary folate is present in leafy greens for depression, and it is an important component in the promotion of healthy digestion and cardiovascular health. Pregnant women should take folate throughout their pregnancy, according to the majority of doctors, in order to reduce the risk of birth abnormalities.
In addition, leafy greens constitute an important aspect of the Mediterranean diet’s nutritional profile.
Those who follow this diet are also less likely to be depressed than those who do not follow it.
- Increasing the number of salads served at lunch and supper
- Incorporating them into fruit smoothies or other fruit drinks
- Using them to make chips, such as kale chips, is a good idea. Incorporating the greens into wraps, such as in lettuce-wrapped hamburgers
- Adding them to soups and stews
Blueberries have a great flavor, and it turns out that these little berries are also packed with antioxidants. Antioxidants assist to protect your body from free radicals, which are capable of causing cell damage. They can also decrease your cholesterol levels, lower your blood pressure, prevent heart disease, and even boost your cognitive and mental abilities. Furthermore, eating blueberries for depression may also have mood-enhancing effects, according to some research. Berries appear to have effects that are comparable to those of valproic acid, which is a mood-stabilizing medicine that aids in the regulation of emotional states.
And last but not least, they contain vitamin C, which has been shown to be effective in minimizing the detrimental effects of stress.
Salmon also has a variety of health advantages and is considered to be one of the most nutritious foods on the planet. Because salmon is high in omega-3 fatty acids, it is excellent for lowering the risk of cancer as well as for lowering blood pressure. As an added bonus, salmon includes a substantial quantity of protein (22-25 grams per serving), making it a satisfying and low-fat dish. Salmon also includes the antioxidant astaxanthin, which has been shown to protect the brain and nervous system when consumed in large quantities.
In addition, salmon is a powerful anti-inflammatory agent.
The link between increased inflammation and increased risk of depression has been demonstrated in scientific investigations for some time now.
This may be due to the fact that inflammation is a contributing factor to many major diseases such as heart disease, cancer, and diabetes. Any of these conditions can potentially raise the likelihood of developing depression.
Oysters and depression have a strong bond that cannot be ignored. Oysters include a variety of important nutrients and minerals that have been shown to have considerable health advantages. Seafood such as oysters include significant quantities of vital macro- and micronutrients such as protein, vitamin B12, vitamin D3, copper, manganese, and selenium, among other minerals. Aside from that, they are high in antioxidants and omega-3 fatty acids, both of which are linked to improved overall health and well-being.
It has been shown that zinc is connected with increased immunity and quicker wound healing rates.
Finally, it has long been believed that oysters have aphrodisiac properties.
Zinc has been shown to be strongly correlated with sexual dysfunction, and a zinc shortage can result in symptoms of impotence and erectile dysfunction, according to research.
5. Dark Chocolate
If you needed another another reason to indulge in a decadent chocolate treat, you’ve just found it. Dark chocolate can be beneficial for depression, as well as for improving your overall well-being. As a matter of fact, dark chocolate, contrary to common assumption, may be incredibly healthful. The fiber content of a chocolate bar containing 70-85 percent cocoa can be 11 grams, and it can provide 89 percent of the needed daily copper intake, 98 percent of the recommended daily manganese intake, and 67 percent of the recommended daily iron intake.
According to certain studies, cocoa has even higher quantities of antioxidants than fruit (including blueberries).
What’s the best part?
Allow me to grant you permission to enjoy in moderation and savor the advantages of dark chocolate for depression.
Bananas are a delicious and simple snack, yet they may also be used to treat sadness. This is due to the presence of serotonin in the fruit, which is a neurotransmitter that is vital for maintaining a healthy mood and daily functioning. The majority of antidepressants act by increasing the amount of serotonin in the brain. Having said that, eating a banana does not immediately boost your mood in any way. The serotonin does not penetrate the blood-brain barrier, therefore it is not available for use.
You require the daily recommended quantity of this vitamin in order to control the production of serotonin in your body.
Bananas are also high in fiber, low in calories, and contain very little fat, making them a nutritious snack. Aside from that, they are a good source of Vitamin C and potassium, both of which are beneficial to nerve and muscle health.
When it comes to depression, walnuts are an excellent choice. Walnuts, like the majority of the other foods already listed, are high in antioxidant activity as well as other nutrients. More than any other type of nut, walnuts have the highest antioxidant activity. The polyphenols, melatonin, and vitamin E that are involved in the action are responsible for it. In addition, as compared to other nuts, they have much higher levels of omega-3 fatty acids. Furthermore, walnuts can aid in the reduction of inflammation, which in turn can aid in the reduction of stress and sadness.
Finally, walnuts have been linked to increased male fertility and improved sperm quality.
Avocados are as delicious as they are nutritious, whether you’re spreading them on toast or blending them into your favorite guacamole recipe. In addition to providing monounsaturated fatty acids, avocados include over 20 minerals and vitamins, including vitamin B6, C, E, and K as well as folate, magnesium, lutein and potassium. Avocados are the only fruit that contains monounsaturated fatty acids. If you suffer from depression and avocados appear to be a simple food to consume, keep in mind that they are also good for your heart, may help prevent osteoporosis, and can help you have better vision in the long run.
This can aid in the promotion of a positive mood as well as general well-being.
9. Sweet Potatoes
You don’t have to wait until Thanksgiving to indulge in this nutritious delight. There are several advantages of eating sweet potatoes for depression. These potatoes are abundant in nutrients, including vitamin A, beta-carotene, and fiber, and they have a sweet taste. They may also aid in the prevention of the spread of foodborne germs that are harmful to the body. Sweet potatoes are also high in magnesium, which has been shown to aid with stress and anxiety reduction. According to research, a magnesium deficit might lead to increased levels of depressive symptoms.
Because sleep disorders and depression are often associated with one another, it is critical to ensure that you get enough magnesium in your diet on a regular basis.
10. Chia Seeds
Chia seeds may be little, but they are packed with a slew of beneficial properties. The word chia is derived from the Mayan word meaning power or might. chia seeds contain an astonishing 22 grams of fiber, 5 grams of omega-3 fatty acids, 30 percent of the required daily intake of manganese and magnesium, and 27 percent of the recommended daily intake of phosphorus in a single ounce meal.
Chia seeds also have a high concentration of antioxidants. When consumed on a regular basis, they can help to minimize the risk of heart disease, lower blood sugar levels, and promote better bone health. They can also assist in the reduction of chronic inflammation.
Beans and depression may also appear to be an odd pairing, but beans, legumes, and peas are all excellent providers of a variety of nutrients, including fiber, vitamins, and protein, among others. They are rich in essential elements such as folate. They are also high in polyphenols, which are an antioxidant. Regular bean eaters have reduced incidence of stroke, heart attack, and other cardiovascular disorders than those who do not consume beans. They also have lower incidences of cancer, diabetes, and liver-related diseases than the general population.
This is due to the fact that they are high in fiber and nutritious starch, both of which can help you feel fuller longer and avoid cravings.
Diet and Depression
There does appear to be a link between nutrition and depression that is causally connected. Eating the foods listed above can assist to improve both physical and emotional health on a general level. Additional sorts of diets that might be beneficial for those suffering from depression are listed below.
12. Mediterranean Diet
The relationship between eating a Mediterranean diet and depression is an intriguing one, since people who adhere to this style of eating tend to have lower levels of sadness than those who do not. The Mediterranean diet is mostly composed of the following foods:
- Plant-based foods (vegetables, fruits, whole grains, nuts, and legumes), and Healthy fats (olive oil, avocado)
- Herbs and spices
- And fruits and vegetables. Red meat is limited
- Fish and poultry are included.
13. Fermented Foods
Additionally, there is a strong association between fermented foods and depression. Fermented foods can help to maintain good gut health and decrease inflammation in the body. Fermented foods include the following:
- Kimchi, miso, tempeh, yogurt, sauerkraut, and pickled vegetables are all examples of fermented foods.
14. Raw Foods
Raw foods are unprocessed, plant-based, and entire foods that have not been altered in any way. Choosing organic foods is also a popular choice among those who follow this strategy. Raw meals are made up of the following ingredients:
- Raw veggies and fruits
- Nut milks
- A variety of nuts Nuts, nut butters, and seeds that are raw
- Beans, legumes, and grains that have been soaked and sprouted
- Water that has been purified
- Food powder that is green in color
- Foods that have been fermented
It is critical to have an antioxidant-rich diet when suffering from depression since it has both physical and psychological health advantages. Antioxidants can be found in the foods listed above. Other choices are as follows:
- Pecans, Goji berries, Cranberries, Cherries, Apples, Artichokes, Grapes, and Tea are all good choices.
A large number of individuals use supplements to treat depression. Supplements might be especially beneficial if you are suffering from a vitamin shortage. Before beginning any new supplement regimen, you should always speak with your doctor. Natural supplements for anxiety are a related topic. The following are examples of natural supplements for depression:
- Ginseng, St. John’s Wort, 5-HTP, Omega-3 fatty acids, tryptophan, and folic acid are all beneficial.
If left untreated, depression is a complicated disorder that can be life-threatening if not addressed. If you or someone you care about is battling with drug or alcohol addiction as well as co-occurring depression, The Recovery Village can provide support and assistance. Get in touch with The Recovery Village to chat with a member of our staff and learn more about how co-occurring disorders therapy may be able to fit your specific requirements.
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26 Foods for Your Mood
Anxious or depressed people should avoid eating while they’re stressed or depressed. Because, after all, that box of doughnut holes will almost certainly make you feel worse (and perhaps even sick on top of it all) once the sugar high has worn off. Certain foods, on the other hand, have the ability to reduce anxiety and battle depression. These meals, which range from yogurt parfaits to burgers with sweet potato fries to chocolate (yes, chocolate!) are delicious and healthful alternatives to make you feel better while eating less.
Depression, anxiety, and chronic stress are very complicated medical problems that frequently need considerable lifestyle changes as well as supportive services. However, if you consume these substances on a regular basis, you may notice a significant improvement in your mental state. Enjoy!
1. Fortified whole-grain cereal with low fat milk and blueberries
Fights:Depression This cereal has been fortified with vitamin B, which has been linked to improved mental health in studies. Moore, K., and colleagues (2019). The Trinity Ulster Department of Agriculture (TUDA) cohort research examined the relationship between B-vitamins and depression in elderly persons over 60 years of age. DOI:10.1016/j.jamda.2018.11.031 Furthermore, studies shows that persons who consume more vitamin D, whether from milk, fortified cereal, or other foods, not only have stronger bones, but they may also be less prone to suffer from depression as a result.
Causes, evaluation, and clinical consequences of depression and vitamin D insufficiency are explored in this study.
So, first thing in the morning, take a spoon.
2. Banana-almond-flax smoothie
Depression and anxiety are combated. Slurp up some happiness while on the run with a smoothie that is good for both your mental health and your taste buds at the same time. Nuts and flaxseeds are excellent sources of omega-3 fatty acids, which may be beneficial in the treatment of depression and anxiety.
3. Buckwheat pancakes
Fights:Depression Pancakes are nearly always a good way to lighten up a terrible day, whether they’re served for breakfast or dinner. In addition, there is scientific evidence to support this claim: buckwheat pancakes contain flavonoids, which may assist to lower the oxidative stress that may lead to depression. L. Hritchu and colleagues (2017). The antidepressant flavonoids and their link to oxidative stress are discussed in detail. DOI:10.1155/2017/5762172
4. Full fat Greek yogurt with honey and granola
Fights:Depression This optimism parfait has a number of uplifting ingredients. Friendly bacteria known as probiotics have been shown to alleviate depression, making Greek yogurt a delicious method to combat the blues. KK Goh and colleagues (2019). A meta-analysis of human research on the effect of probiotics on depression symptoms has been conducted. DOI:10.1016/j.psychres.2019.112568 When you add honey to your recipe, you’ll get an extra spoonful of sweetness as well as ingredients that may help you battle depression by decreasing inflammation in your brain.
A review of clinical and preclinical evidence on bee honey as a potentially beneficial therapy for depression.
5. Avocado toast
Fights:Depression Originally from Australia, this renowned breakfast import has since found its way into nearly every “it” breakfast restaurant in the United States, where it continues to thrive. Despite the fact that it will put a significant dent in millennials’ wallets, avocado toast is well worth the investment because of its extremely high fatty acid content, which helps to protect both the intellect and the heart.
Mendez-Zuniga and colleagues (2019). The fatty acid composition, total carotenoids, and free radical-scavenging activity of 12 native Mexican avocado accessions were determined using lipophilic fractions. DOI:10.1007/s11130-019-00766-2
6. Warm quinoa, spinach, and shiitake salad
Depression and anxiety are combated. This salad is loaded with superfoods and is a whole meal in itself! Quinoa is not only a fantastic plant-based protein source, but it is also a complex carbohydrate. Because they raise the amounts of the chemical serotonin in your brain, these healthy carbohydrates may be beneficial in preventing sadness and anxiety. Spinach has mood-enhancing B vitamins, and mushrooms are an excellent source of selenium, a chemical that may be beneficial in the treatment of depression (although this has not yet been shown in humans).
Wang et al (2018).
7. Salmon salad with vinaigrette
Fights:Depression Try this salad to keep the blues at bay on those bad days. It has a high concentration of omega-3-rich components (such as salmon and olive oil), which may help to reduce the onset of depressive symptoms. Replace ordinary lettuce with spinach leaves to significantly improve the nutritional value of the dish.
8. Beet, citrus, and avocado salad
Fights:Depression Take a bite of this salad to help you get through the tough times. Salmon and olive oil are among the components in this dish that are high in omega-3 fatty acids, which may aid to avoid the onset of depressive symptoms. Spinach leaves can be used in place of regular lettuce to significantly improve its nutritional value.
9. Wild seaweed salad
Depression and anxiety are combated. Vegetarians and carnivores alike may benefit from a bowl of this enticing salad, which is sure to make you feel good. Seaweed contains a variety of brain-protecting compounds, some of which may be beneficial in the treatment of depression. Y. Miyake and colleagues (2014). Baseline data from the Kyushu Okinawa Maternal and Child Health Study show that seaweed consumption and the occurrence of depression symptoms during pregnancy are linked in Japan. DOI:10.1186/1471-2393-14-301 Serotonin is found in abundance in brown rice, making it a mood-stabilizing complex carbohydrate.
Those are some positively delicious wonderful feelings!
10. Poached eggs and asparagus
Depression and anxiety are combated. Eggs can be served at any time of day. They are a rich source of vitamin D, which may be beneficial in the battle against depression. KA Schaad and colleagues (2019). The association between vitamin D levels and depression in a cohort of tactical athletes was investigated in this study. DOI:10.1186/s12970-019-0308-5 They also contain vitamin B, which has been shown to improve mood. Asparagus includes tryptophan, which helps to enhance levels of feel-good serotonin in the brain, so reducing the risk of depression and anxiety disorders.
The effects of tryptophan and serotonin on mood and cognition, as well as the putative function of the gut-brain axis, are being investigated.
11. Brown rice and black beans
Depression and anxiety are combated.
Beans aren’t only excellent for your heart; they’re also good for your mind, according to the selenium found in them, which may help you get back on your feet when you’re feeling down. Furthermore, brown rice may be beneficial in improving your mood by controlling your serotonin levels.
12. Almond-crusted barramundi fish
Fights:Depression The name of this dish is amusing to say, but that isn’t the only thing that is appealing about it. Barramundi fish and almonds are both good providers of omega-3 fatty acids, which have been shown to help alleviate sadness and anxiety in certain people. Adding spinach to the dish will provide an additional source of B vitamins, which can also improve your mood. (Doesn’t seem to be any barramundi fish available at your local grocery store? Instead, go for salmon, which is another significant source of omega-3s found in the ocean.)
13. Stir-fried kimchi with tofu
Fights:Depression This meal may seem — and smell — a little strange, but it has the potential to be extremely beneficial to your health and emotions. Korea’s traditional side dish, kimchi, is made with pickled cabbage and other vegetables and is served chilled. In fact, it’s brimming with probiotics, which are beneficial microorganisms. These beneficial animals possess brain-protective qualities that may be beneficial in the prevention of depression. EM Selhub and colleagues (2014). Fermented foods, microbiota, and mental health: An ancient practice collides with nutritional psychiatry in this groundbreaking study.
Messina, M., and colleagues (2016).
This nutritious protein source is also quite adaptable in dishes since it absorbs the flavor of any sauce you choose to toss it with and retains that flavor.
14. Turkey burger with sweet potato fries
Depression and anxiety are combated. Improve on the classic burger and fries by serving it with a meal that’s less taxing on the stomach and the mind. Turkey’s tryptophan helps to raise your serotonin levels, which is a chemical that helps to control your mood. In addition, sweet potatoes are high in vitamin B-6, which has been shown to improve mood.
15. Lentil and vegetable stew with kale
Fights:Depression On a rainy day, curl up with a cup of lentil stew to make things bright and cheery inside. Kale and legumes are excellent providers of folate, which is essential for maintaining a positive mood. B. Nguyen and colleagues (2017). The National Health and Nutrition Examination Survey (NHANES) found a link between low folate levels and depression among reproductive-aged women in the United States (2011-2012). DOI:10.1016/j.jad.2017.07.019 After you’ve finished your soup, go outdoors and splash around in the puddles.
16. Walnut-miso noodles
Depression, anxiety, and stress are all combated. It’s hard not to be happy and healthy when you’re eating something like this. Whole-wheat spaghetti is a complex grain that helps to raise your serotonin levels, and walnuts are high in omega-3 fatty acids, which help to battle sadness and anxiety symptoms. D. Hayes and colleagues (2016). The chemical makeup of walnuts (Juglans regia) as well as study on its effects on human health. DOI:10.1080/10408398.2012.760516
17. Spaghetti with steamed mussels
Depression and anxiety are combated. A well-balanced meal (such as this one) that contains carbohydrates, protein, and fat can halt the hangry in its tracks. Mussels, as well as most other varieties of shellfish, are high in vitamin B-12, which is essential for maintaining a positive mood. EM Brouwer-Brolsma and colleagues (2015).
The B-PROOF Study examined the dietary sources of vitamin B-12 and their associations with indicators of vitamin B-12 status in healthy older individuals over the age of 65. Make this recipe with whole-wheat pasta and extra-virgin olive oil for the most amount of cognitive benefits.
18. Whole-wheat pasta with cauliflower and collards
Fighting depression and anxiety are two of the goals. Hangry can be stopped in its tracks by a well-balanced meal that contains carbohydrates, protein, and fat (such as this one). A high concentration of vitamin B-12 is found in mussels and most forms of shellfish, which is essential for maintaining a positive mood. A review of the literature by E.M. Brouwer-Brolsma and colleagues (2015). The B-PROOF Study examined the dietary sources of vitamin B-12 and their associations with indicators of vitamin B-12 status in healthy older persons.
19. Braised collards with tomatoes
Fights:Depression This picture-perfect side dish is packed with B vitamins and lycopene, both of which may help to prevent sadness. D. Chen and colleagues (2019). A review of the pharmacological effects of lycopene in the treatment of illnesses of the central nervous system. DOI:10.1016/j.biopha.2018.12.151 Use cherry tomatoes instead of whole tomatoes since it is simpler to consume more of the lycopene-rich skin of the tomato this way.
20. Fresh corn and blue potato hash
Fights:Depression Don’t be concerned – these potatoes are not rotten. However, they are a delectable approach to make yourself joyful. Phytochemically, blue potatoes (including their skins) are high in anthocyanins, which are chemicals that help to decrease inflammation in the brain. HE Khoo and colleagues (2017). Food-grade anthocyanidins and anthocyanins: Colored pigments used in food and pharmaceutical formulations, as well as their potential health advantages Granola bars with chocolate are number twenty-one.
These sweets may have the appearance of cookies, but they are actually a healthful way to brighten your day.
As a stress-buster, dark chocolate is also a good choice, and oats are a good source of soluble fiber, which helps to keep your blood sugar levels stable and reduce mood swings.
Al Sunni and colleagues (2014).
22. Trail mix with nuts and dark chocolate
Fighting depression and anxiety are two of the goals. Although these goodies have the appearance of cookies, they are actually a healthful way to brighten your day. Like flaxseeds, which contain omega-3 fatty acids that help to prevent sadness and anxiety, they’re packed with nutrients that help to keep you feeling good. As a stress-buster, dark chocolate is also a good option, and oats are a good amount of soluble fiber, which helps to keep your blood sugar stable and reduce mood swings. In the name of al-Sunni, et al (2014).
23. Chocolate chia seed pudding
Fighting depression and anxiety is a priority. These delicacies may have the appearance of cookies, but they are actually a healthful way to brighten your mood. They’re packed with anti-depressant and anti-anxiety compounds, such as the omega-3 fatty acids found in flaxseeds. As a stress-buster, dark chocolate is also a good choice, and oats are a good source of soluble fiber, which helps to keep your blood sugar stable and reduce mood swings.
Al Sunni, A., and colleagues (2014). A controlled clinical investigation looked into the effects of chocolate consumption on subjective stress.
24. Coffee with cinnamon
Boosts:Energy It is not necessary to consume large quantities of caffeine to get through a lengthy afternoon. Coffee is a natural stimulant that increases your energy and metabolism, allowing you to handle the challenges of the day. A cup of coffee may also help you feel better by raising the amounts of the neurotransmitters dopamine and serotonin in your system. Among those who have contributed to this work are Lee JB and colleagues (2019). Caffeine increases the amount of dopamine in men’s blood after they run on the treadmill.
25. Green tea and honey
Anxiety and tension are combated. Whether it’s for breakfast, before bedtime, or during a calm afternoon break, a cup of the green stuff is always welcome. Green tea has a high concentration of L-theanine, which has been shown to both soothe the mind and improve mental function. Turkozu, D., and colleagues (2017). The amino acid L-theanine, which is specific to tea, and its metabolism, health benefits, and safety are discussed. DOI:10.1080/10408398.2015.1016141
26. Blueberry smoothie
Fights:Depression When you’re feeling down, some berries with the same colour as your mood may be just what you need to elevate your spirits again. Flavonoids, the plant pigments that give those berries their beautiful color, have been shown to be effective in the prevention and treatment of depression. Khalid S. and colleagues (2017). An investigation of the effects of acute blueberry flavonoids on the mood of children and young people It is said that food is medicine, and we couldn’t agree with that statement more.
Over time, by introducing certain scientifically validated components into your meals and adopting a healthier lifestyle, you may find yourself on your road to experiencing increased mental well-being.