The Food-Mood Connection: How Diet Impacts Anxiety and Depression
Did you know that the food you eat has a powerful impact on your mood and mental wellbeing? Some foods have the ability to boost positive feelings of joy and enthusiasm, while others can contribute to anxiety and depression. Understanding how certain nutrients interact with your brain's chemistry can help you make informed choices to support your mental health.
The Chemistry of Good Feelings
In the world of neuroscience, your brain releases specific chemicals that influence your emotions and overall sense of wellbeing. When you encounter something positive, your brain releases feel-good neurotransmitters like endorphins, oxytocin, serotonin, and dopamine. On the flip side, when you're faced with danger or stress, the not-so-pleasant chemical, cortisol, is released. So, how can your diet influence this delicate balance?
Foods for Joy and Enthusiasm
Dopamine is the neurotransmitter responsible for feelings of motivation, pleasure, and enthusiasm. To give your dopamine levels a boost, focus on foods rich in tyrosine, an amino acid that contributes to dopamine production.
Tyrosine-Rich Foods: Beef, chicken, dairy, eggs, avocados, bananas, watermelon, almonds, lima beans, pumpkin seeds, sesame seeds, cocoa/cacao, and green tea.
Foods for Calm and Confidence
Serotonin is the key to feeling calm and confident. The following nutrients can help signal your brain to release serotonin.
Tryptophan-Rich Foods: Turkey, chicken, beef, pork, fish, dairy, eggs, pumpkin seeds, beans, lentils, spinach, kale, lettuce, mushrooms, asparagus, and bananas.
Vitamin B6 + B12: Fish, turkey, chicken, beef, spinach, leafy green vegetables, avocado, green beans, carrots, bananas, walnuts, and sunflower seeds.
Folate: Asparagus, dark leafy green vegetables, chickpeas, kidney beans, black beans, yams, and legumes.
Omega-3 Fatty Acids: Fish, especially salmon.
Selenium: Chicken, turkey, fish, and eggs.
Foods to Ease Anxiety
Did you know that certain foods can contribute to feelings of anxiety and irritability? Foods containing yeast, sugar, and simple carbohydrates can increase feelings of anxiety and depression. There is a reason “empty carbs” can make you feel less than your best after eating. When you eat refined carbs and sugars, it can lead to an overgrowth of yeast or candida in your body that can mimic or exacerbate feelings of depression, anxiety, lethargy, mental fog and lack of motivation.
Replace sugar with all-natural, sugar-free sweeteners like Liquid Monk Fruit in your coffee, hot cocoa or iced tea, and 1:1 monk fruit replacements in baking. Replace simple carbs with complex carbohydrates, like oats, lentils, beans, chickpeas, quinoa and buckwheat. Simple swaps allow you to satisfy cravings without the negative physical and emotional effects. Replace potato chips with baked plantain chips and fried tortilla chips with air popped Popcorners. Choose sugar-free, gluten-free baking brands like Lakanto, stevia-sweetened chocolate chips and candy bars like Lily’s Chocolate, and lentil, pea or chickpea pasta. Use oat flour to make your own pancakes and other baked goods. You don’t have to give up comfort food and sweets. Simple swaps can replace empty carbs with feel good secretly healthy desserts, snacks and meals. Try my Hidden Veggie Recipes Cookbook: Healthy Kid-Friendly Comfort Food for black bean brownies, cauliflower chocolate cake, buckwheat granola, oat flour crackers, bagels, cookies, 90-second mug bread and more! While the recipes use dates for a natural sweetener to add fiber, antioxidants and vitamins to children’s diets, you can swap the dates 1:1 with monk fruit sweetener for sugar-free options.
You can combat the effects of having a system overloaded with yeast and carbs from a lifetime of eating sugar and simple carbs by focusing on antifungal foods that remove an overgrowth of candida from your body and support your mental health. Try adding some or all of the following antifungal foods to your diet:
Cruciferous vegetables (broccoli, Brussels sprouts, arugula, cabbage, radishes)
Coconut oil
Garlic
Onions
Seaweed
Rutabaga
Olive oil
Ginger
Lemon
Lime
Pumpkin seeds
Cayenne pepper
After you cleanse your system of candida with the anti fungal ingredients above, you can start fresh by always chooisng mood-improving foods and beverages. When you cut out sugar and simple carbohydrates like chips, bread, white rice, crackers, cookies, donuts, other products made of white flour, you should notice an instant improvement in your mood.
Reducing Cortisol and Anxiety
Feeling anxious? Cortisol, the stress hormone, triggers the infamous "fight or flight" response. Lowering cortisol levels can help reduce anxiety, and specific nutrients can assist with this goal.
Magnesium-Rich Foods: Spinach, chard, broccoli, celery, tomatoes, dark chocolate, pumpkin seeds, almonds, cashews, flax seeds, black beans, kidney beans, lentils, avocado, yogurt, figs, banana, salmon, goat cheese, artichokes, and oatmeal.
Omega-3 Fatty Acids: Fish, especially salmon.
Avoiding Blood Sugar Swings and Caffeine Jitters
Low blood sugar levels and excessive caffeine intake can both trigger feelings of anxiety and nervousness. Maintaining stable blood sugar levels is crucial for preventing these mood swings. Skipping meals or relying on sugar and refined carbs can cause blood sugar to plummet, leading to irritability and anxiety. Ensure you're getting regular, balanced meals that include complex carbohydrates, protein, and healthy fats. Sugar crashes often mimic feelings of anxiety and even panic attacks. Symptoms of sugar crashes include shakiness, sweating, mental fog and light headedness.
As for caffeine, while it can provide a temporary energy boost, excessive consumption can contribute to anxiety and restlessness. Instead of relying solely on coffee and soda, consider alternatives that support your mental wellbeing:
Vitamin B Supplement: B vitamins play a role in maintaining a stable mood and supporting nervous system health. Adding a B-complex supplement to your routine can be a beneficial caffeine alternative.
Matcha Lemonade: Swap out high-caffeine beverages for matcha lemonade. Matcha, a powdered green tea, provides a more gradual release of caffeine without the jitters. Mix matcha powder with fresh lemon juice and a touch of honey for a refreshing and mood-boosting beverage.
Empower Your Plate for Mental Wellbeing
Your diet is a potent tool in managing your mood and mental health. By incorporating these mood-boosting nutrients into your meals, you're taking a proactive step toward enhancing your overall wellbeing. Remember, while these dietary choices can make a positive impact, they are not a substitute for professional medical advice. If you're experiencing persistent anxiety or depression, consult a healthcare professional for tailored guidance on managing your mental health.