Nutrition for Anxiety and Depression
Guest Blog by Lottie Maria, Health and Nutrition writer, blogger at Beauty Science Magic, Neuroscientist and Clinical Nutrition student.
I used to suffer very badly from anxiety
and remember the frustration of not knowing how to treat it. I realised that a
lot could actually be done in terms of self care, diet and lifestyle. In
particular, I learnt how some foods were over-stimulating for my body, and I
was sensitive to them; for example, if I had a really sugary meal, or lots of
chocolate or caffeine (even from a coffee) my heart would race and this would
instigate anxiety and sometimes, a full blown panic attack. I also noticed how
having low blood sugar levels also contributed to a feeling of nervousness,
anxiety and low moods. I decided to try and conquer my anxiety and aimed to eat
nourishing, whole foods and ditching sugary, over stimulating foods with
minimal nutritional benefit. Here are my top tips for nutrition and eating to
boost mood and well-being.
1. Eat colourful foods and prepare meals in advance
Beautiful, vibrant meals and healthy comfort food and taking the time to do this is an incredibly important part of self care. We are incredibly visual and eating attractive, delicious, colourful food is mood boosting in itself. Sometimes motivation may be lacking, but put a load of roast vegetables in the oven and when cooked, mix with quinoa, salad and nuts, or humous and you can have for lunch and dinner for the next day.- Roast chopped sweet potatoes in the oven with olive oil, garlic cloves and smoked paprika until soft and brown. Mix with avocado, plum tomatoes and chickpeas.
- Try a rainbow salad or rainbow pizza. Mix tomatoes, sun-dried tomatoes, carrots, sliced oranges, sweetcorn, spinach, avocado and beetroot with your favourite dressing. I love balsamic, olive oil, and ground almonds. Top with roasted seeds or nuts. For a pizza, layer all of your favourite vegetables on a pizza base.
2. Avoid sugar crashes, and keep your electrolytes in check.
I always try and eat foods full of potassium, magnesium, calcium and zinc
as I know they are really important to nervous system health. I can get mood
lows if I go periods without eating so I always carry a bag of mixed nuts and raisins, dried fruit, oat cakes, coconut water, or a banana to help keep my
moods consistent and sugar levels the same. My go-to energy snack is oatcakes
with peanut butter and chopped fruit - full of sustained energy and protein.
3. Eat foods rich
in B-vitamins, selenium, and essential fatty acids
B-vitamins.
Certain B-vitamins
have been shown to have mood boosting effects in depression, and they also help
with vital energy metabolism, which could help sustain energy and release
energy from food. Low levels of certain B vitamins are linked to depression and
post-natal depression. The best sources of B vitamins nutrients include leafy greens, and fortified cereals. B vitamins work best taken with other B vitamins
as a complex, feel free to
speak to your doctor about this supplement.
Essential fatty acids
Essential fatty
acids such Omega 3, 6 and 9 have been found to elicit an anti-depressant effect
due to their role in neurotransmitter synthesis and function. I often add flax
seed oil and avocado into a smoothie in the morning, which is a great way of
getting these fatty acids into my diet at the beginning of the day.
Selenium
A study by Dr David
Benton at the University of Wales found that low selenium levels is associated
with depression and low mood. Dr Benton also found selenium supplementation to
improve mood and reduces anxiety symptoms. Foods rich in selenium include:
brazil nuts, cashew nuts and sunflower seeds.
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