The ancient Greek physician Hippocrates believed food is medicine. Many diseases and disorders can be avoided if we pay attention to what we put into our mouths.
Anxiety and depression are two of many conditions that can be affected by diet. While a change in diet alone won’t always “cure” these conditions, medical and nutrition professionals agree diet can reduce their frequency and severity. In addition, poor food choices (particularly highly refined and processed foods) can increase anxiety and poor mood while foods less refined and more “whole” will have a calming effect.
Here are six general recommendations:
- Include a source of protein with most meals and snacks. Protein assists in stabilizing blood sugar levels, and this can have a significant impact on mood and depression. However, this does not mean eating a high-protein diet. Balance is essential to keep your body operating normally. Include plenty of fresh fruits, vegetables, whole grain, and root vegetables. For your protein choices, include fish high in omega-3 fatty acids, such as salmon. Omega 3s have been found beneficial for proper brain functioning.
- Eat complex carbohydrates (carbs) and cut back on simple carbs. All carbohydrates help increase the release of serotonin, a hormone that offers a calming effect. However, complex carbohydrates, such as root vegetables and whole grains, are assimilated much slower in the body which keeps blood sugar levels steady. Minimize or avoid the simple carbs, such as sugary foods and drinks. Simple carbs are easily broken down and therefore digested much quicker than complex carbs. This can create a fast rise and fall of blood sugar levels: not desirable for those highly anxious or chronically depressed.
- Drink plenty of water. Even mild dehydration can affect mood. The recommendation of eight glasses of water daily has recently been challenged. But “eight glasses” is only meant to be a guide, not a golden rule. Some of us may need more than eight glasses daily, others may need less. You must determine your individual requirements. But eight glasses is a good starting point as that’s approximately how much the average person loses each day in perspiration, respiration, and urination.
- Limit or avoid alcohol. The immediate effect of alcohol is calming for some people. However, as alcohol is processed in the body, it can make some of us edgy and may even amplify depression. Alcohol can also interfere with sleep.
- Avoid or limit caffeinated beverages and foods high in caffeine. They can make you feel jittery and nervous, and they also can interfere with sleep.
- Pay attention to food sensitivities. For some of us, particular foods or food additives cause unpleasant physical reactions. This can lead to changes in mood, making us irritable, depressed, and anxious.
- Eat regularly and avoid skipping meals. Your brain, as well as your body, needs regular fuel to function normally. Don’t run on empty: keep your tanks full – without overfilling them!
Changes to your diet can help improve your general mood or sense of well-being, but it’s not a substitute for treatment if your anxiety and depression is severe. If your condition constantly interferes with daily activities or enjoyment of life, you may need to consider therapy or (as a last resort) medication.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.