Did you know that what you put in your mouth can dramatically affect your mood?
Are you searching for ways to help ease your anxiety or low mood?
Your mental health and how you cope everyday is equally as important as your physical health, and eating the right types of food and nutrients can affect both. Depression & anxiety are the most common mental health issues Australians face daily, affecting daily functions, work life, relationships and family ties.
So if you aren’t sure how to try change your mood or reactions, why not consider your diet?
Here are 4 great food groups to include in your diet to improve your wellbeing –
1. OMEGA 3 FATS
Good fats needed to build the brain’s neutral connections. Research has shown people with depression tend to have lower levels of Omega 3.
EAT MORE: Oily fish, e.g trout, salmon, sardines; flaxseeds, walnuts
2. B VITAMINS
Important for nervous system function and production of energy. These are “anti-stress” nutrients, helping to relieve anxiety and treat depression. B3, B6 & B9 all work together to produce serotonin, the ‘feel good’ chemical.
EAT MORE: Legumes, wholegrains, nuts, seeds, green leafy vegetables, eggs, chicken, red meat and milk
EAT LESS: Refined grains and processed foods
3. BLOOD SUGAR
Keep blood sugar levels balanced. If they fluctuate during the day, so will your mood. A diet high in sugary, white, processed carbohydrate foods will cause sudden peaks and troughs in the glucose in your blood, affecting mood and anxiety.
EAT MORE: Wholegrains, fresh fruits, vegetables, legumes, yoghurt, nuts, seeds, eggs, fish and chicken. Having smaller meals more regularly and including protein-rich foods also helps to stabilise blood-sugar levels and curb sugar cravings.
EAT LESS: Processed or sugary foods, and cut down on caffeine and alcohol
4. TRYPTOPHAN
Serotonin is a chemical in our body that is responsible for making us feel good, and it is manufactured in the body using the amino acid “tryptophan”. This needs to be supplied through your diet. Tryptophan is also needed to produce melatonin, which is vital for getting enough sleep. Low serotonin levels are linked to depression, anxiety, insomnia and fatigue. In clinical trials that have been conducted, tryptophan growth has been shown to diminish depression.
EAT MORE: Lean chicken, turkey, beef, brown rice, fish, milk, eggs, cheese, nuts, bananas, peas, pumpkin, potato, corn and spinach.
If you’re feeling signs of low mood or anxiety, why not try shift your diet? What’s the worst that could happen? Make a change and create a healthier, happier, effortless life for yourself. It could equal a big impact.
As nutrition is not the only way to manage anxiety and depression, further professional assistance can be required depending on the severity. Please meet our team and reach out should you like to talk with a therapist about your challenges.
Written By Rebecca Deane – Clinical Psychologist – www.creatingchange.net.au
Reference: (Nutritionist Lisa Guy – Body & Soul)
