Nutrition for Depression and Anxiety

Good nutrition is an important aspect of treating anxiety and depression.

A 4-minute read

 

My clients know that good nutrition is an essential part of a healthy lifestyle; important to achieve the best physical health. Research shows that nutrition influences mental health too. Nutrition and mental health go hand in hand.  This month’s blog is on nutrition for depression and anxiety.

 

Nutrition and mental health are clearly interconnected. For example, you may have experienced the impact that stress and other mental health challenges can have on appetite, food choices, cravings, and general misery. Digestive disorders are common in people living with chronic stress.  In my practice, I find many people who struggle with bathroom issues, nausea, and heart burn related to the stress of their everyday lives (school, job, finances, family, social media, and news). Check out my early blog post on the Gut - Brain Connection here.

 

There are ways to take control and strategically use nutrition as one of many tools to improve mental health.  Note that good nutrition is only part of a comprehensive wellness plan to manage depression and anxiety.  Always seek professional advice from a qualified mental health professional and your primary care physician. 

 

According to the Food & Mood Centre at Deakin University in Australia, “There have been many studies that have demonstrated that a good quality diet is important to the risk of or prevention of mental disorders.” This means that by eating a nutritious, balanced diet, you can lower your chances of experiencing mental health concerns in the future.

 

What if you’re already experiencing symptoms? Good news:  recent clinical trials have found that improving food choices can help to reduce symptoms of depression and anxiety and improve mood. 

 This blog shares some of the latest research that links improved nutrition to improved mood and gives you some practical strategies to optimize your nutrition for better mental health.

 

Nutrient strategies for anxiety and depression

 Eat a variety of balanced, healthy foods

 

 Ensuring you eat a variety of foods helps you meet your nutrition needs for optimal health (physical and mental). This includes loading up on organic fruits and vegetables, and adequate protein, fiber, and healthy fats. Grow your own herbs; eat them daily. A recent clinical study showed reduced symptoms of depression when participants improved the quality of the foods they ate for three months. The improved diet focused on getting whole grains, fruits, vegetables, dairy, olive oil, and nuts every day. Plus, legumes, lean red meat, fish, poultry, and eggs a few times per week.

I can help you individualize you diet and lifestyle. Book a call here.

 

GI testing is important to ensure you are properly digesting, absorbing nutrients as well as to rule out dysbiosis and infection.  Advanced nutrition testing and a health focused genetic test can show how you are metabolizing and transporting the nutrients you absorb.

 Want more information on how to support your digestive system? See last month’s blog here.

 

Ensure you’re eating meals as a matter of routine  

Sometimes our moods and life in general disrupt our eating patterns. We may forget to eat meals in the first place, then overeat to compensate for the skipped meal.   

Regular meals can help balance moods. Set yourself reminders or schedule mealtimes to ensure that you nourish your body and mind regularly. To do this you need a plan. I can help.  I provide clients with digital meal plans and recipes that take the stress out of meal planning and work with your situation.  Getting in the kitchen once a week to prep and plan meals will greatly benefit mental health.

 

Enjoy your meals mindfully

 

Eat mindfully. This means making thoughtful food choices, eating slowly, chewing well, and savoring the flavors and textures. Not only does mindful eating help keep you focused on enjoying the food in front of you in the present moment, but it greatly improves digestion and can positively influence mental health.  Do this: sit to eat, take 3 breaths, pray if you’re inclined, and put down the phone.

 

More nutrition tips for depression and anxiety

 Stop eating refined sugars

 

There’s a link between depression refined sugar consumption. The brain depends on a steady supply of blood sugar (glucose). When we eat or drink refined sugars, they’re absorbed very quickly and spike blood sugar levels like a roller-coaster. This effect can then impact the brain and influence moods. Many people find that when they’re feeling down, they crave sweets to help boost their moods. While sweets may seem to feel good temporarily, over the long term they can lead to worsening mood swings.  A health focused, personalized genetic test results can give you insights ton how your appetite is regulated so that you can implement strategies to manage food cravings.

 

 Drink caffeine in moderation  

 

Coffee contains antioxidants that can help reduce the harmful effects of oxidative stress and inflammation. Coffee also contains caffeine.

 

Low-to-moderate amounts of caffeine can help to increase energy, alertness, and concentration which are often a much-appreciated boost for those who need it. While some coffee may help with symptoms of depression, too much caffeine can increase symptoms of anxiety—especially in those who are more sensitive to it.

 

Caffeine intake affects everyone differently depending on genetics and metabolism, so proceed with caution to find your personal tolerance level.  A health focused genetic test can inform how you metabolize and detoxify caffeine.

 

 

Other self-care strategies for depression and anxiety 

Physical activity

 

Exercise can lower symptoms of depression and anxiety—especially when done most days. Physical activity helps us to reduce stress hormones, lower our blood pressure, and release “feel good” compounds called endorphins.

 

Just 30 minutes of walking per day can help improve your mood. According to the National Institute of Mental Health, you don’t need those 30 minutes to be done in one session. Breaking it down into three 10-minute sessions during the day can add up to the same health benefits.

 

Sleep

 

Getting enough quality sleep is great for your body and mind. Sleeping 7-9 hours/night helps deep sleep and REM (rapid eye movement) sleep which allows the body to repair tissues and supports a healthy immune system.

 

The most impactful strategy to get better sleep is to make it a priority and stick to a schedule. You can also try to stop screen time and bright lights before bed as they can trick your brain into thinking that the sun is still out and you should stay awake.

 

Stress management

 

Other activities that can help to manage some of the stressors that lead up to or worsen depression and anxiety include mindfulness, meditation, relaxation exercises, deep breathing, and taking time each day to pay attention to the positive. My favorite is gardening. Getting outside for even 10 minutes helps me relieve stress and I do this daily. These activities can help to reduce muscle tension, lower the heart rate, and calm the mind.

 

Examples include practicing gratitude or journaling about good things, noting why you appreciate them and focusing on the positive by challenging negative thoughts. Perhaps you can take some breaks each day to listen to your favorite music, play a game, read, or enjoy a hobby.

 

Most of all limit and situations and people that stress you out.  A good mental health professional can help you think about and determine what these are as well as provide resources and coping strategies.

 

Some of us are hardwired to have more internal stress.  A health focused genetic test is useful to find out how you handle stress. 

 

Stay connected  

 

Speaking regularly with people you care about and who care about you is an often-forgotten step toward optimal mental health. Reaching out and keeping in touch with friends and family regularly—especially when you need support—can make a world of difference. You can also meet new people by joining a group or volunteering to support an issue that means a lot to you.  Being socially connected is a common thread in Blue Zone communities where centenarians are the norm.

Conclusion

Nutrition can play a big role in reducing the risk of getting depression and anxiety in the first place, and to help manage the symptoms once they occur. The vitamins, minerals, proteins, carbohydrates, and fats we eat are used to help fuel and function our physical and mental health. This means that our food choices can help to optimize more balanced moods.

 

Want to learn how to add mood-boosting foods into your current dietary lifestyle? Want some delicious healthier alternatives to sugar-packed sodas and desserts? Need recommended high-quality supplements or probiotics? Book an appointment with me today to discuss how one of my packages can help. Book a free call here.

 

References

BetterHelp. (2023, April 5). 15 symptoms of depression and anxiety. https://www.betterhelp.com/advice/depression/15-symptoms-of-depression-and-anxiety/

Center for Disease Control. (2022, July 21). Care for Yourself. https://www.cdc.gov/mentalhealth/stress-coping/care-for-yourself/index.html

El Dib, R., Periyasamy, A. G., de Barros, J. L., França, C. G., Senefonte, F. L., Vesentini, G., Alves, M. G. O., Rodrigues, J. V. D. S., Gomaa, H., Gomes Júnior, J. R., Costa, L. F., Von Ancken, T. S., Toneli, C., Suzumura, E. A., Kawakami, C. P., Faustino, E. G., Jorge, E. C., Almeida, J. D., & Kapoor, A. (2021). Probiotics for the treatment of depression and anxiety: A systematic review and meta-analysis of randomized controlled trials. Clinical nutrition ESPEN, 45, 75–90. https://doi.org/10.1016/j.clnesp.2021.07.027
https://pubmed.ncbi.nlm.nih.gov/34620373/

Food and Mood Centre. (n.d.). The SMILEs trial. Retrieved from https://foodandmoodcentre.com.au/smiles-trial/

 

Harvard Health Publishing. (2020, January 29). Diet and depression. https://www.health.harvard.edu/blog/diet-and-depression-2018022213309

 

Harvard Health Publishing. (2020, July). Caffeine. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/caffeine/

Harvard Health Publishing. (2020, July). Coffee. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/food-features/coffee/

Harvard Health Publishing. (2021, January 21). The no-drug approach to mild depression. https://www.health.harvard.edu/mind-and-mood/the-no-drug-approach-to-mild-depression

Harvard Health Publishing. (2023, March 22). Probiotics may help boost mood and cognitive function. https://www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-function

Harvard T.H. Chan School of Public Health. (2020, September). Mindful eating. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/mindful-eating/

Harvard T.H. Chan School of Public Health. (2021, October). Stress and health. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/stress-and-health/

Kamat, D., Al-Ajlouni, Y. A., & Hall, R. C. W. (2023). The Therapeutic Impact of Plant-Based and Nutritional Supplements on Anxiety, Depressive Symptoms and Sleep Quality among Adults and Elderly: A Systematic Review of the Literature. International journal of environmental research and public health, 20(6), 5171. https://doi.org/10.3390/ijerph20065171
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10049309/

National Institute of Mental Health. (2022, December). Caring for Your Mental Health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health,

National Institute of Mental Health. (2021). Depression. https://www.nimh.nih.gov/health/publications/depression

National Institute of Mental Health. (2021). Eating Disorders: About More Than Food. https://www.nimh.nih.gov/health/publications/eating-disorders

National Institute of Mental Health. (2022). Generalized Anxiety Disorder: When Worry Gets Out of Control. https://www.nimh.nih.gov/health/publications/generalized-anxiety-disorder-gad

 

Barbara Barrett

Private practice in Functional Nutrition

http://barbarabarrettrd.com
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