It’s commonly said that we are what we eat, but could our diet really influence our moods and anxiety levels?

Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist is a pioneer in a growing specialty that’s been exploring how even small dietary changes can have a measurable impact on mental health.

For example, just by cutting back on processed foods and adding more greens, lean protein and healthy fats to your meals, you could begin to make a positive impact on your own mental health.

Did you know you mind and gut communicate?

This is backed up by Dr. Wolfgang Marx, President of the International Society for Nutritional Psychiatry Research,  who says there is now enough data to support the hypothesis that a healthy diet can improve our mood.

Some diets are already associated with healthy outcomes: for example the DASH diet for heart health and the Mediterranean diet with a reduced risk of depression and anxiety.

But high intakes of ultra-processed foods or diets that are ′pro inflammatory’ are associated with an increased risk of anxiety and depression.

Those are diets which are high in red meat, organ meats and processed meat as well as refined carbohydrates and a high level of sugar.

These findings are based on a growing understanding about what’s called the gut-brain axis, a term that highlights the role that a well-nourished gut can play in regulating your mood

Dr Naldo commented that information from the foods we eat is communicated to our brain and impacts our overall mental health.

More than 90% of the receptors for serotonin, which is responsible for mood and cognition, are in the gut, highlighting just how powerful this food-mood connection is.

5 key mood boosting foods

You need to think rainbow for the best choices so you are picking a variety of colours in both fruit and vegetables.

1 is salmon and Omega-3 fatty acids have been shown in clinical trails to improve depressive symptoms and good sources include salmon, mackerel and sardines, along with walnuts, chia seeds and flaxseeds.

2 are complex carbS as these foods provide a steady release of glucose, which is essential for brain function. They also stimulate the production of serotonin, promoting a sense of calmness and well-being.

You need to be eating whole grains, peas, beans and lentils as well  as starchy vegetables such as potatoes, peas and lentils.

3 are fruit and veg which are packed with antioxidants, vitamins and minerals that support overall health, including brain health.  Aim for a colourful variety to ensure a wide range of nutrients.

4 is tryptophan an amino acid precursor to serotonin and found in turkey, chicken, eggs, dairy, nuts and seeds.

Combining those tryptophan-rich foods with carbohydrates can enhance the production of serotonin.

5 are probiotics as they promote healthy gut microbiota, which can positively impact mood. A study in the journal Psychiatry Research suggested a link between probiotic foods and a lowering of social anxiety.

Eating probiotic-rich foods such as natural yoghurt, pickles, sauerkraut, kombucha, miso, tempeh, kimchi, kefir, sourdough bread and some cheeses are also linked to fewer symptoms.

Helpful information

Depression and anxiety increase your stress levels, and so they will also impact any hormonal symptoms that you are also having so it is important to get that under control.

What you have that manageable then you need to find a diet that supports your moods and that you will be able to maintain.

There are certainly plenty to choose from, but for helping with anxiety and depression, it is the Mediterranean Diet comes out top overall.

Unfortunately, most of us have a few “unsuitable“ items in our diet, so if you’d like some help identifying what it would be helpful to give up then following article will be useful.

https://anna.blog.wellsprings-health.com/foods-to-avoid-if-you-have-anxiety-or-depression/