Diet and Anxiety

There is no disputing that good nutrition, as an essential part of a healthy lifestyle, helps you to achieve the best physical health. New research shows just how important nutrition and diet can be when it comes to anxiety and mental health. 

Diet and anxiety 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, etc. There are ways to take back control and strategically use nutrition as one of many tools to improve mental health.

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.

But, what if you’re already experiencing symptoms?

The good news is that recent clinical trials have found that improving food choices can help to reduce symptoms and improve moods. Choosing the right foods, drinks, and supplements can make a big difference. 

This article shares some of the fascinating research that links improved nutrition to improved moods and gives you some practical strategies to optimize your nutrition for better mental health.

Before we look at depression and anxiety separately, let’s go over some of the food and nutrient strategies for better mental health in general.

Medical disclaimer: There is growing evidence that certain foods, supplements, and lifestyle habits can influence the risk and symptoms of depression and anxiety. They may play an important role if symptoms are mild, and can also help to support other treatments. Please see your healthcare professional or book an appointment with me to discuss your personal needs and goals when it comes to nutrition for mental health.

Food and nutrient strategies for better moods. Foods that can help with anxiety.

There are a lot of nutrition strategies that can help to reduce stress and optimize moods in general, whether it’s for depressed moods or anxious moods.

Eat a variety of balanced, healthful foods

Ensuring you get a variety of foods helps you meet your nutrition needs for optimal health (physical and mental) every day. This includes loading up on fruits and vegetables, and getting enough protein, fiber, and healthy fats. 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. 

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, or double-up when we forget that we’ve already eaten a meal. Regularly eating nutritious meals can help balance moods. If it will help, consider setting yourself reminders or scheduling mealtimes to ensure that you nourish your body and mind on the regular. Perhaps a meal plan that has all of your meals laid out for you is what you need. I highly recommend TruFit Foods locally for meal prep.

Enjoy your meals mindfully

Eating mindfully is when you pay attention to your food when you eat. 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 helps improve digestion and can positively influence mental health. 

Consider probiotics  

Several recent studies have found that probiotic supplements may help with depression and anxiety. Probiotics are friendly, live microbes that can improve gut health and are often found as dietary supplements. 

The ability of probiotics in the gut to influence moods is because of the gut-brain connection. The gut and brain communicate with each other through the nervous system, as well as via molecules called neurotransmitters. This is the same connection that can cause stomach upset during stressful times, and why some gut conditions can trigger depression or anxiety. It’s an emerging area of research now that is shedding light on how we can leverage gut health for better mental health.

Extra nutrition tips for anxiety

Enjoying a a nutrient-rich dietary pattern can help to nourish your body and brain so that you can have energy and feel good throughout the day. A couple of nutrition strategies that can help with depression include curbing intake of refined sugars and enjoying coffee in moderation.

Curb intake of refined sugars

There’s a link between depression and consuming a lot of refined sugar like the kind found in sweets, desserts, sodas. One of the reasons is that 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 rollercoaster. 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. So while sweets may seem to feel good temporarily, over the long term they can lead to worsening mood swings. 

A nutrition strategy that can help reduce intake of refined sugars is to have healthier foods available—especially when it comes to snacks and desserts. Instead of reaching for sweets and sugary drinks, consider fruits, nuts, and unsweetened beverages like fruit-infused water and teas.

Enjoy coffee 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. 

Some studies show that there may be a “sweet spot” of 2-6 cups of coffee per day to help lower the risk for depression. Caffeine intakes may affect different people in different ways (depending on metabolism, etc.), so proceed with caution to find your personal sweet spot.

Extra nutrition tip for anxiety

One strategy to reduce feelings of anxiety or serious stress is to ensure you don’t get too much caffeine (from all sources). 

Don’t overdo the caffeine

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. Some of the side effects of having too much caffeine are jitteriness, increased heart rate, sleep difficulties, and anxiety. Moderating your overall caffeine intake (from all sources including coffee, tea, soda, energy drinks, caffeine supplements, some medications, etc.) can help. 

For some people, having no more that 400 mg of caffeine (about the amount in four cups of coffee) can help reduce some of these effects. If you start feeling these symptoms and you still want to enjoy your coffee, tea, soda, etc., try switching to decaffeinated options. Another option is dandelion tea which has the flavor of coffee but none of the side effects of it.

Other lifestyle habits that can help with depression and anxiety

While nutrition is essential for good mental and physical health, there are other lifestyle factors that can also play a role.

Physical activity  

Exercise can lower symptoms of depression and anxiety—especially when done regularly (e.g., during 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. 

Enough sleep  

Getting enough quality sleep is great for your body and mind. Sleeping 7-9 hours/night can help you get into deep 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. 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 that happen, 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.

Stay connected

Being social with people whom 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.

Final thoughts

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.

For your mental health, enjoy a nutrient-rich variety of foods that include fruits, vegetables, whole grains, nuts, seeds, and proteins. Cut back on foods that have refined sugars, and find your personal optimal amount of coffee to enjoy every day can help.

If you’re in crisis: Call 911 for a medical emergency or 988 to reach the suicide hotline.

Need help planning and making nutrition part of your mental health plan? As a Master’s level nutritionist, I’d love to help.

Wondering 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 see if my product/program/service can help you.

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

10 Foods You Can Regrow from Scraps

If you want to save money and reduce food waste, regrowing vegetables and herbs from scraps is a great place to start. Not only is it an environmentally friendly practice, but it can also be a fun and rewarding way to grow your own produce at home. 

Here are 10 foods you can regrow from scraps:

Celery: To regrow celery, cut off the bottom inch or two of the stalk and place it in a shallow water dish. Change the water every few days and watch as new leaves sprout from the center. Once the new growth is a few inches tall, you can transplant it into soil.

Green onions: Put the roots of your green onions in a jar of water, ensuring the roots are submerged. Keep changing the water every few days, and watch the onions grow. As soon as they reach your desired height, you can harvest them.

Garlic: Plant a single clove in soil with the pointed end facing up. Keep the soil moist and place the pot in a sunny location. You should see green shoots emerging from the soil in a few weeks.

Lettuce: Cut off the bottom inch or two of a lettuce head and place it in a shallow dish of water. Change the water every few days and watch as new leaves sprout from the center. Once the new growth is a few inches tall, you can transplant it into soil.

Potatoes: Cut a potato into small pieces containing at least one "eye" (the small indentation where a new shoot will emerge). Plant the pieces in soil with the eyes facing up and moisten the soil. You should see new shoots emerging from the soil in a few weeks.

Carrots: Cut off the top inch or two of a carrot and place it in a shallow water dish. Change the water every few days and watch as new greenery emerges from the top. Once the greenery is a few inches tall, you can transplant it into soil.

Pineapple: Cut off the top of a pineapple, including the leafy crown. Remove the lower leaves to expose the stem and let it dry for a day or two. Once the stem is dry, plant it in soil and keep it moist. In a few weeks, you should see new growth emerging from the center of the crown.

Ginger: Cut off a small piece of ginger with a few "eyes" (the small bumps on the root). Plant the piece in soil with the eyes facing up and moisten the soil. You should see new shoots emerging from the soil in a few weeks.

Basil: Save a few inches of the stem from a basil plant and place it in a jar of water, ensuring the bottom of the stem is submerged. Change the water every few days and watch as new roots emerge from the bottom of the stem. Once the roots are a few inches long, you can transplant the basil into soil.

Tomatoes: Cut a tomato into slices and lay them on top of soil. Cover the slices with a thin layer of soil and keep them moist. You should see new tomato plants emerging from the soil in a few weeks.

Regrowing food from scraps is not only a great way to reduce waste, but it's also a fun and rewarding activity. With a bit of patience and care, you can enjoy a never-ending supply of fresh produce right from your own kitchen. Try it and see how many different foods you can regrow from scraps.

How to Get Started Meal Prepping

Meal prepping can seem daunting, but it doesn't have to be. You can make meal prepping a breeze with some planning and prep work. Together, we'll walk you through everything you need to know to get started with meal prepping, including why you should start meal prepping, how to get started, and some tips and tricks for making meal prepping easier.

Why You Should Start Meal Prepping

There are plenty of reasons to start meal prepping, but here are a few of the most compelling ones:Meal prepping can help you save time.If you're short on time during the week, meal prepping can help you get dinners on the table quickly and easily. Simply cook a double batch of your favorite recipes on the weekends and portion them into individual servings. Then, when you're ready to eat, all you have to do is heat and eat. Meal prepping can help you save money. Cooking at home is almost always cheaper than eating out, and meal prepping can help you take advantage of that by cooking in bulk and portioning out individual servings. This way, you can avoid those takeout menus and take control by cooking your meals at home.

Meal prepping can help you eat healthier.

If you're trying to eat healthier, meal prepping is a great way to ensure you get the nutrients your body needs. When you cook at home, you have complete control over what goes into your food. This means you can avoid processed foods, unhealthy fats, and excess sugar that you may be unaware of while eating out.

How to Get Started Meal Prepping

Now that we've gone over some of the reasons you should start meal prepping, let's talk about how to get started.

Here are a few tips:

1) Choose your meals in advance. Part of why people dread meal prepping is that they don't know what they'll make ahead of time. To make things easier on yourself, choose your meals for the week in advance. This way, when it comes time to start cooking, you'll know exactly what ingredients you need to buy and won't waste any time debating what to make.

2) Make a grocery list. Once you know what meals you'll make, make a list of all the ingredients you'll need so that you don't forget anything at the store. It's also helpful to group similar items on your list so that you can easily find them when shopping.

3) Prep your ingredients ahead of time.One of the most time-consuming parts of cooking is prep work, like chopping vegetables or marinating proteins. To save time, prep your ingredients by chopping vegetables or portioning items on the weekends. Then when it's time to cook during the week, all you'll have to do is throw everything in a pan and heat it.

Meal prepping doesn't have to be complicated or time-consuming. With some planning and prep work, anyone can become a master ‘meal prepper’. Whether you're pre-cooking all of your meals for the week ahead or just pre-portioning things and pre-cooking some of your meals, you'll save a tremendous amount of time while freeing up a lot of mental space.

Dealing with Cooking Fatigue

We all know that moment when we are finishing up the day's work, planning our trip home, and beginning to think about what we are going to have for dinner. It may just be cooking for one or cooking for a family -- regardless of size, cooking can feel incredibly overwhelming. There are many reasons why this happens. It can include things like a limited pantry (why did we skip our weekly shopping trip?), a special diet, picky eaters, food allergies, or even just drawing a blank when it comes to what to make. If nothing sounds good, it's hard to come up with meal ideas.

If you've struggled with cooking fatigue, you're likely nodding your head in agreement. When we relegate the thought of dinner merely to the quick drive home, we don't allow ourselves much time to come up with a creative and delicious—not to mention, healthy—meal. Dinner is a daily need that isn't going anywhere, so we cannot avoid mastering this part of our lives. 

While it may seem to take up precious weekend time, creating a plan for the weekday meals actually will save you infinitely more time during the week. However, sitting down on the weekend to decide what to eat will help keep everyone on track and save money at the grocery store.

At the end of the week, you may need to open your refrigerator, get creative, and use what you have. Continue taking time to practice using what is on hand. You may be surprised what you can come up with using those leftover ingredients.

And if all else fails and it's just too hard to get motivated, take a cooking break and give yourself some grace to rest for a bit before you dive back in. Grab some ready-made mix and match items to create interesting salads in a snap, or even head to your nearest trendy grocer, like Trader Joe's or Whole Foods, and grab some of their store-brand prepared or frozen dishes. Taking a break doesn't mean dinner has to be the drive-thru.

If you resonate with these feelings of cooking fatigue, not knowing what to cook, or just wanting to take a break from having to think about it --  try implementing a few of these strategies for a much more fulfilling mealtime experience. And if this isn't enough, you can plan for leftovers when you're feeling tired or incorporate a new recipe each week when you're feeling bored. If all else fails, a FaceTime date while cooking with a faraway friend and then eating together may cure the mundane.