Food to cure anxiety and depression

 - Hey, munchies, welcome to the channel.

If you're new or if you're not,

I'm Alyssia, and I am stoked

you're here either way.

Today, we are talking about mental health

and if the food we eat

impacts our mental health.

Spoiler, it does.

Anxiety is on the rise in the U.S.,

and it doesn't have to be

classified as a mental condition

for you to feel anxiety.

It's a disorder characterized

by persistent worry and nervousness.

And there is a spectrum, so

you can feel different levels

of anxiety at different times,

and different circumstances

may need different approaches

for treatment and healing.

I am a huge fan of therapy and ensuring

that we prioritize our mental

health as much as physical.

So for sure, consult a professional

if you think you need one.

I am not here to diagnose or

prescribe any foods or diet

for anxiety treatment,

but rather to help bring

awareness to some of the foods

that may be contributing to anxiety

from what research is showing us,

as well as which foods may help.

If you are taking medication,

or if you think you need medication,

talk to your doctor or a

mental health professional

before making any changes.

Okay, there is your disclaimer.

Now let's get into the

science just a little bit.

So in many cases, anxiety,

as well as depression,

are conditions associated

with poor brain health.

This can be due to neurotransmitters

not functioning properly,

overstimulation of the

limbic system in the brain,

chronic inflammation, or oxidative stress,

which can affect brain function.

New research has also shown

that our gut health is linked

to brain health through

the gut-brain axis.

A lot of people don't

realize that the majority

of serotonin receptors

are actually in the gut,

and about 1/2 of the body's

dopamine is synthesized

in the gut, which is why

many people are now referring

to the gut as the second brain.

So it's becoming clear through science now

that what we eat not only affects our gut,

but also our brains.

In terms of treatment

and lowering the severity of the symptoms,

we can address some of

the possible causes.

So we can eat foods

that combat inflammation

and oxidative stress.

We can provide nutrients

that may be lacking

for neurotransmitter production.

We can keep blood sugar balanced,

and we can heal the gut.

We can also avoid foods that

contribute to those factors.

So there are studies now

that have shown that a change

in diet can affect depression, anxiety,

and mood disorder symptoms.

So what does this look like?

I am going to show you today,

and I have a free PDF with these lists.

So you don't need to take any notes,

just watch and pay attention,

and you can download your

free PDF in the description.

Let's start with foods that

you may want to limit or avoid.

So if any of these are

in your regular diet,

it may be worth taking a look at.

First, alcohol.

Research links alcohol

with mental health problems

and with triggering or worsening

depression and anxiety.

It is a depressant, after all.

So it affects the nervous

system. It interferes with sleep.

Alcohol promotes inflammation,

which we discussed earlier,

and blood sugar irregularity.

It can also bring down your mood

because it reduces serotonin.

What is recommended as

moderation is one to two drinks

per week, but many brain

health experts, like Dr. Amen,

actually say alcohol does

not do anything good for us,

so we should really avoid

it as much as possible.

Caffeine.

Moderate intake of caffeine

can benefit depression

and reduce anxiety or boost mood

because it does have a stimulant effect.

That's one cup of coffee

that's been associated

with the prevention of cognitive decline,

but some research suggests

that caffeine can increase

feelings of anxiety,

stress, and depression

if consumed in excess.

This leads to more jittery

feelings, worse sleep,

and it can impact hormones and

neurotransmitter functioning,

like we discussed earlier,

as one of the contributors

to poor brain health.

Research has shown that the

effects of coffee really vary

depending on the person

and their tolerance.

Refined sugar and added sugar.

Sugar impacts mood, period,

Blood sugar levels rising

and crashing can make us irritable.

And we know that sugar

promotes inflammation,

which also affects our

ability to manage stress.

A study showed that people

with high sugar intake,

it was over 65 grams in this study,

were 23% more likely to

develop depression or anxiety

over five years than those

who logged under 40 grams.

Refined grains, white breads and processed

or enriched foods offer

little to no actual nutrients

and really affect our

blood sugar negatively.

They also rob you of B

vitamins during digestion,

which will affect your

ability to absorb nutrients,

and that can lead to

deficiencies ultimately caused

by chronic stress.

Keep in mind that we

do want complex carbs,

like whole grains.

When I say refined grains,

I'm talking white breads,

crackers, short grain rice,

the kind where the part of

the grain has been removed

or overly processed.

Complex carbs are metabolized more slowly,

which helps to maintain

even blood sugar levels

and stabilize moods.

Avoiding skipping meals can also help

to maintain even blood sugar.

Processed foods and fast

foods also provide little

to no nutrients with a lot of calories,

not to mention trans fats,

which are correlated with

depression, anxiety, aggression,

and other mental illnesses.

Refined oils are next.

They are really high in omega-6s,

so they're highly inflammatory,

which can mess with your

mood and brain function.

Processed deli meats

like hot dogs, bologna,

deli turkey or chicken,

they often have a lot of

fillers and preservatives,

which have been associated with migraines,

mood swings, and inflammation.

Artificial sweeteners and food additives,

and there are a lot of them,

have been associated with

headaches, mood disorders,

dizziness, and migraines.

People can often have food sensitivities

to artificial stuff without

knowing it, and it makes sense.

I mean, our bodies don't know

how to process something artificial,

so it could be subtly rejecting

it without you knowing.

Okay, so take note if any

of these are in your diet,

and keep in mind, this is if

they are regularly included.

This is not me saying never have alcohol

or sugar or processed foods,

although some people may say

that and may choose to do that.

But I'm suggesting that

if you eat these regularly

and you're struggling with anxiety,

this could be a good place to start.

We can also add certain

things into our diet to help,

and I think focusing on more of the good

with any kind of dietary

change is going to resonate

with people more than less of the bad.

It's mentally easier to grasp more good.

So first, let's get in more fatty fish.

Wow, if you take anything from this video,

and what I really learned

and I'm trying to incorporate

myself is eat more fatty fish.

Omega-3s are where it's at.

Omega-3s are really the

building blocks of the brain.

The brain is actually composed of 60% fat,

so it needs fat for fuel.

Omega-3s reduce inflammation.

Surprisingly, or it was surprising to me,

one of the most common

nutritional deficiencies seen

in people with mental

disorders is omega-3s.

The best omega-3s and amino

acids are in wild-caught salmon,

which also contains

vitamin D, vitamin B6, B12,

and selenium, all of which

contribute to brain health.

And it's one of the best-studied foods

in terms of depression and anxiety.

Sardines, tuna, and mackerel

are other good sources.

Research suggests that

adequate omega-3 intake,

whether it's from fish or a supplement,

can reduce the risk of

anxiety, depression,

and other mood disorders

and improve symptoms of

anxiety and depression.

Walnuts also offer plant-based omega-3s,

which aren't as great, but

still worth having, for sure.

This was so cool, actually.

Walnuts specifically

were studied and shown

to have a positive impact on

mood, anxiety, and depression.

People that ate 1/4 cup

of walnuts per day showed

to have 26% lower depression scores,

and it led to greater optimism,

energy, hope, and concentration.

26%!

Other nuts and seeds, like

pumpkin seeds, chia seeds,

and flax, are also good

sources, but walnuts are tops.

Meat, poultry, eggs, dairy,

and soy are also good sources

of amino acids to get

your complete proteins.

This doesn't mean you need to

eat meat all day, every day,

but it does point to some of the benefits

of having some animal

protein in your diet,

Turkey and chicken were the

ones that really stood out

because apparently

tryptophan and tyrosine,

which are amino acids that both

turkey and chicken contain,

have been studied and

associated with reduced anxiety.

Probiotic and fermented foods are another.

Probiotics are associated

with positive mental health,

specifically improving mood,

anxiety, and depression,

and they're found in yogurt,

as well as fermented

foods like sauerkraut,

kimchi, kombucha, and kefir.

Fermented foods specifically

have been studied showing

to help heal the gut.

Last year, I went on

a gut healing mission,

and I ate a lot of fermented

foods, but they've also shown

to be neuroprotective and mood-balancing.

The gut-brain connection

is real, I'm telling you.

Next, veggies.

We could not escape from talking

about the wonder of veggies.

Dark leafy greens are some

of the most nutrient-dense

foods you can take in,

and foods like shiitake

mushrooms are prebiotics

that promote healthy gut bacteria.

Fruits are also great, all berries.

Blueberries have been

considered a depression food,

I mean an anti-depression food, I guess,

and have been shown to

be helpful with symptoms.

Strawberries have a lot of vitamin C,

and avocado has a lot

of monounsaturated fats.

Other notable items are

green tea, chamomile extract,

and dark chocolate.

They all have specific

nutrients and antioxidants

that have been associated

with anxiety reduction.

As you've seen,

really eating a consistent

healthy diet is key.

I wouldn't get too caught

up in this many grams

of this berry versus that.

It's not one for one, this heals that.

It's an overall balance.

The truth is this kind of

whole foods approach is also

what is going to keep our hearts healthy

and our weight under control.

I mean, nothing that I shared

here is blowing your mind

in terms of being a healthy food.

It's very simple.

More whole foods, lots of

plants, and less processed foods.

Those are the three dietary

tenets that I would give you

to overall health and well-being,

both mental and physical.

So the point is,

if you're struggling with

anxiety or mental health

and think that your diet

could be contributing,

making some dietary

changes for mental health

will also improve your physical health,

and this is really what

a holistic approach is,

where we look at the mind

and body as one connected,

and that the foods we take in

and the choices we make affect

our bodies and our minds

and our emotional selves too.

Again, don't become dogmatic about it,

or it won't be sustainable.

So what can you take from this?

Make an effort to eat a

little less of those foods

that may contribute negatively

and an effort to eat a little

more of the foods that help.

Baby steps will get you there.

In an email that I sent out awhile ago,

I told a story of a health study.

I shared it on Instagram too, I think,

but it feels relevant here,

so I'm gonna spend 30 seconds sharing it.

This study has been reproduced many times

all over the world.

Essentially, they take

two groups of people,

and they give one group

all of the health tools

that they could need for free.

So they give 'em free gym

shoes and free gym memberships

and access to information or whatever,

and they tell them, "Go,

go, and get healthy."

Then the other group,

they give them nothing,

nothing for free, but they tell them,

"Climb one set of stairs today,

and tomorrow, just add on one step, okay?

And every day, just add on one more step."

that's it. That's all they tell 'em.

Then they come back years later,

so two years later, five years later,

and which group do you think

has established healthier

habits sustainably?

The second group that

took one step per day

and got nothing for free.

So you don't need free stuff.

You don't need any more information.

You know everything you need to know.

More whole foods, more plants,

less processed. That's it.

All you really need to do is

embrace the idea of baby steps

rather than trying to

change it all at once.

That is the magic formula. I swear.

Okay, I know this video didn't go exactly

where any of us thought it would,

but I hope you found it helpful.

If you do want the PDF with

these lists for your reference,

I've also linked to some of the studies

that I referenced in there too.

You can download it in the description.

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I will be back next week

with a brand new episode,

and remember, it's all a

matter of mind over munch.