If you’re feeling anxious, or noticing mood swings or depression, look to your diet. Experts say what you eat is connected to your mental well-being.
You may not think what you eat can contribute to stress or anxiety, but experts say it’s a real thing. Sugar, processed carbs, and what you’re not eating in general can contribute to the symptoms of stress and anxiety.
Foods with a high sugar content and those that are processed carbohydrates can trigger more stress hormones in the body. The good news? Eating more fiber–in particular, insoluble fiber–and foods containing omega-3s can help fight stress.
Depression is a serious health problem and can lead to a range of health problems that include heart disease and stroke, diabetes, cancer and reduced life expectancy. A healthy diet rich in fruits and vegetables can lower the risk of depression and help heal from depression.
Diet is a key component of managing stress, anxiety, and depression. Eating the right kinds of foods can help you feel calm and at ease, including healthy fats and protein. A review of 20 studies found that most reported a role for nutrient quality in depression prevention and treatment, especially low inflammation and omega-3 fats.
You can take charge of your mood by what you eat! Research shows that nutrient-dense foods can help manage stress and anxiety. Learn which foods are good for you and how your diet can make a huge difference in the way you feel. Eating foods that are hard to digest, or foods high in sugar, for example, can give you acidity and cause indigestion. Indigestion leads to poor eating habits, such as eating more food than needed.
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What to eat
Your brain is always “on” – working hard 24/7 even while you sleep. This means your brain requires a constant supply of fuel, and what’s in that fuel makes all the difference. Put simply, what you eat directly affects the structure and function of your brain and, ultimately, your mood.
One of the most important things you can do to protect your mental health is to eat a nutrient-dense diet. When you eat foods that contain lots of vitamins, minerals and antioxidants, your immune system will work better and your brain will be less likely to experience stress and anxiety.
Researchers have linked the risk of depression to the type of food we eat. For example, the risk of depression is 25% to 35% lower in those who eat a traditional diet, like the Mediterranean diet. Studies like this account for this difference because these traditional diets tend to be high in vegetables, fruits, unprocessed grains, and fish and seafood, and to contain only modest amounts of lean meats and dairy.
Case Study
After six weeks of treatment with medication and ongoing food intervention, Robert’s depressive symptoms have significantly improved. He feels less irritable at mealtimes, is enjoying spending time with his children more, and is having less conflict with his wife. He is feeling positive about the direction his life is heading, and plans to continue to pay attention to his food choices.
Helping patients to eat a diet that is rich in brain food – fish, seafood, beans & legumes, leafy greens and other vegetables, olive oil (monounsaturated fat), yogurt, nuts – can be an effective and relatively simple way to promote mental health and recovery from mental illness that can easily be integrated into health care.
We know you don’t always have the time to prepare a nutritious meal, but you do have the opportunity to choose good-for-you selections every day. Making small, smart changes in your diet has been proven over and over again to improve mood and remove stress.
Here is how to kick start your healthy eating habits!
Meal Delivery Services
Get started easily with America’s Number One Meal Kit – Hello Fresh
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HelloFresh offers a selection of 55+ menu and market items each week, featuring a wide variety of meat, fish, and seasonal produce. HelloFresh’s weekly meals are designed by professional chefs and nutrition experts.
Delivery locations: Hello Fresh deliveres anywhere in the United States, except Alaska and Hawaii.
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Discover 45+ recipes every week, exploring new cuisines and authentic flavors, and have fun with ingredients. Experience a smarter way to cook – in less than 30 minutes you can have everything on your table. Special diets are welcome: vegetarian, family-friendly, low-carb and other customized meal plans.
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Check out more Popular Meal Delivery Services In 2022.
Supplements can also help manage anxiety
Anxiety can be remediated by adding some key nutrients into your life: Magnesium, Vitamin D3, Iron, Omega 3, Zinc, Selenium, or Ashwagandha.
Organic India Ashwagandha
For centuries, Ashwagandha has been used as a natural source of energy and vitality. It is an adaptogen that helps the body adapt to physical and environmental stress, supports restful sleep, and helps support the energy reserves.
Organic India Ashwagandha is USDA Certified Organic.
Visit the Organic India Store at Amazon
NOW Supplements Omega-3 180 EPA / 120 DHA
1000 mg of fish oil that offers cardiovascular support, supports a healthy cognitive function, skin health and growth and development. Since 1968, NOW has been a leader in the natural products industry.
Visit the NOW Store on Amazon
Read also:
Best Vitamins and Supplements for Anxiety