DIET FOR ANXIETY OR DEPRESSION

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NUMBER 1 PILLAR OF HEALTH – FOOD

organic foods

We live in a very busy world, we have many responsibilities and often forget what is most important – healthy diet.  You cannot expect your mind to perform optimally when you eat junk or processed food.  In fact when you continue to eat junk or processed food you’re denying it the chance to reach peak performance, and possibly even running it down to zero, at which point it’s physically incapable of performing the very task it was designed to do. Take care of yourself, look after your mind and body. Eat healthy, watch your diet and portions.   Food is the number one pillar of health.  It is important to follow a healthy nutritional plan.  Eat organic foods, they are more affordable than processed foods.   An active lifestyle with a balanced diet can help keep anxious emotions within healthy limits. 

WATER

 

Try to reduce intake of caffeine, tea, cola and chocolate.  Drink enough water to remain hydrated.  You need to drink six to eight glasses of water a day. Water facilitates the signalling pathway and nutrients delivery to the brain, remove toxins and inflammatory markers and provides energy sources for brain, and thereby improves brain functioning.  Drinking water decrease the risk of depression and anxiety in adults.  Refrain from substituting water with sweetened cool drinks and fruit drinks, they are energy dense and contribute to an increased daily energy intake.  There is evidence indicating the higher risk for mental disorders, especially depression, with higher consumption of sugar sweetened beverages, as well as higher glycaemic index (GI) diets.

CARBOHYDRATE METABOLISM

Disorders of carbohydrate metabolism all affect the central nervous system.  Several studies have reported a bidirectional link between excess body weight or diabetes and mental disorders. The term “metabolic-mood syndrome” was suggested as indicated that pathogenic substrates are the same in both metabolic and brain disorders.  According to the diet/health hypothesis coronary heart disease (CHD) is, like obesity and diabetes, an inflammatory disorder caused by abnormal carbohydrate metabolism in those eating a diet low in Omega-3 polyunsaturated fats and high in trans fatty acids and Omega-6 polyunsaturated fats. Most people with heart disease also have depression.

FATS AND VITAMINS

Fats make up 60% of your brain, and without the right fats your brain cannot function at its optimum level.  When your brain lacks healthy fats it uses trans-fats (mostly found in takeaways). These are bad fats, your brain works harder to process these fats, and they are not compatible with your body’s requirements, meaning that your brain’s ability to function and communicate effectively is compromised.  Eating food containing trans-fats and saturated fats could contribute to depression. Bad fat increases inflammation, and substances secreted by inflammation may interfere with neurotransmitters that affect mood.  Polyunsaturated fats found in olive oil lowers the risk of depression.  

You must increase intake of Omega 3.  It lubricate the mind, and have an antidepressant effect.  It can reduce inflammation.   Omega-3 polyunsaturated fatty acids provide enhanced support for your cardiovascular system and your brain. Cell membranes are partly made up of Omega-3. Omega-3 affect the cell membrane and changes functioning. Increasing Omega-3 makes it easier for serotonin (a chemical that carries messages from one brain cell to another) to pass through cell membranes.  Omega 3 contains Vitamin A and D. 

Vitamin D has been linked with depression and with other mental health problems.  Vitamin D affects the amount of chemicals called monoamines, such as serotonin, and how they work in the brain. Vitamin D may also increase the amount of monoamines which may help treat depression. Lack of Vitamin D in the blood increases the likelihood that you will develop depression. Studies have shown a high prevalence of Vitamin D deficiency in depressed patients, and some studies have shown high dose Vitamin D is helpful in decreasing of depression.

SOURCES OF OMEGA-3

The richest sources of Omega-3 include sardines, salmon, white fish, lake trout, mackerel, albacore tuna, anchovies, Chia seeds, hemp seeds, oysters, soybeans, walnuts, flex seeds, cod liver oil, olive oil, and winter squash.  Polyunsaturated fats such as corn, soya bean, and sunflower oils are low in Omega-3s. Eat fruits, vegetables, lean meats, and whole grain. 

PORTION

It is important to be cautious of the portion of everything you eat, too much of anything can be dangerous.  Overeating can cause fatigue, obesity, diabetes, and high blood pressure in some cases, depending on what you consume. While Omega-3 is essential an over consumption may have adverse effects that pose health risks in some individuals. The side effects of Omega-3 depends on whether you’re suffering from diabetes, heart disease, blood disorder or have concerns over your cholesterol levels. Over consumption may increase the risk of prostate cancer in men. It can cause the blood to thin, increasing the risk of easy bruising or excessive bleeding if an injury were to occur.  

KETO DIET

WHAT IS KETO DIET?

Keto diet is the short form of “Ketogenic”. It involves considerable cut down in carbohydrates intake with a high fat intake. Cut down in carbohydrates creates a metabolic state where the body produces ketones essential for use by certain organs in the body and also reserves glycogen for organs dependant on it. This process is basically known as Ketosis.

This metabolic state makes the body very efficient in breaking down fat and converting it to the energy required for basic functions, such as converting fats into ketones in the lever and supplying the brain with energy.  Some people encourage ketosis by following the ketogenic or low carb diet. The aim of the diet is to try and burn unwanted fat by forcing the body to rely on fat for energy, rather than carbohydrates.

Ketogenic diet reduce the risk of heart disease and Alzheimer’s disease.  The ketogenic diet has also been used under medical supervision to reduce seizures in children with epilepsy who do not respond to other forms of treatment.  Keto diet includes foods such as boiled eggs, tomatoes, broccoli, beacon, scrambled eggs, low carb foods, meat, nuts and seeds, fatty fish, butter, avocados, healthy oils, condiments.

 

2 Comments

  1. Diet does play the most important role in the wellbeing of one’s physical and mental health. I got to realize this fact just recently after I saw one of my relatives go through the nightmare of depression. Depression or anxiety is one of the worst things one can go through. This could have been prevented if they would have concentrated on taking a healthy diet. So now I always look for the nutritional value of a food item before consuming it and I have already started noticing a positive change.

    I have already incorporated a few of your tips in my daily lifestyle like drinking sufficient water, eating whole grains and foods with Omega 3.

    I am sure your post will inspire many others to realize the importance of such a diet. 

    1. Thank you Nick for reading and comments.  I highly appreciate it.

      All the best.

      Sandikazi.

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