13 August 2015

WHAT FOODS TO EAT AND NOT EAT TO PREVENT DEPRESSION AND ANXIETY

What we eat affects our mood so i thiought this week would be good to discuss what foods we need to avoid and consume. Microorganisms produce numerous neurochemicals. These neurochemicals made by gut bacteria play a role in our mood and other neurologic functions.

Another toxicant linked to depression is aspartame, a chemical used in artificial sweeteners. Aspartame is broken down into smaller molecules that decrease serotonin. Serotonin is an important neurochemical messenger that regulates appetiteand mood.

Nutritional epigenetics is a two-way street: Some foods promote health and others promote disease. To avoid the latter, you should steer away from foods that make you feel depressed, these are:

Alcohol: Although the occasional drink is fine, people should limit their alcoholic intake. Heavy alcohol consumption is associated with anxiety and panic attacks; excessive drinking also depletes serotonin, which makes people prone to anxiety and depression.

Caffeine: : Caffeinated beverages lower sserotonin and increase sthe risk for anxiety, depression, and poor sleep.

High-Calorie, Low Nutrient Foods: When you eat processed, refined sugars, you enjoy a momentary high-energy jolt. Eating sweets raises blood sugar level, increases fat storage, and promotes a crash-and-burn feeling. Maintaining a steady blood sugar level is important to achieve even-keeled energy levels.

To eat your way to being healthier, consume epigenetic foods that promote wellness, improve sleep, and elevate your mood. For example, serotonin is a feel-good hormone that uplifts your mood and helps you to sleep better. Eat foods such as chickpeas, which are rich in tryptophan, a precursor of serotonin. Balance your mood and prevent depression by also eating the following foods:

B12 and folate prevent mood disorders and dementias: Sources: beetroot, lentils, almonds, spinach, liver (folate); liver, chicken, fish (B12)

Vitamin D deficiency is associated with different mood disorders: Sources: sun exposure; breakfast cereals, breads, juices, milk; high-quality supplements

Selenium decreases depression: Sources: cod, Brazil nuts, walnuts, poultry

Omega-3 fatty acids are crucial for cognitive and behavioral function. Low levels of omega-3 fats lead to many health problems including mood swings and depression: Sources: cod, haddock, salmon, halibut, nut oils, and algae; high-quality supplements

Dark chocolate enhances mood by increasing endorphins in the brain that promote a sense of well-being.

There are many healthful foods that act as antidepressants. While these good-mood foods are essential for your diet, there’s still more that you can do. Get in the habit of participating regularly in physical activity. Exercise increases your metabolism, enhances mood, and alleviates tension.

Dr Sandra Darmanin Psy.D;MA:B.Psy (Hons) ACPA