Are you eating these 3 things that help depression?
Disclaimer: none of the information provided on this website is intended to diagnose, treat or cure any mental or physical health conditions. Resources are provided for information only. Be sure to speak to your health provider before making any significant changes to your diet, particularly if you have any pre-diagnosed health conditions.
I know that the advice on how and what to eat is endless - and when you are feeling depressed, anxious, stressed or burnt out it can be incredibly difficult to put any of that into practice.
So below are three simple principles that you can put into practice to support your blood sugar, regulate inflammation and nourish your gut (read my article "Does food affect mental health?" to learn more about why these things are important).
What you will learn:
Fibre:
What is fibre?
Fibre helps maintain a healthy gut microbiome, slows down glucose absorption (helping to regulate blood sugar), supports healthy bowel movements (it helps with both constipation and diarrhoea), and is linked with reduced risk of diseases such as type 2 diabetes and heart disease.
Fibre is found in:
whole fruits and vegetables with their peel
whole-grains
Nuts and seeds
Beans and legumes
How does fibre affect mental health?
As fibre helps to balance blood sugar you are less likely to experience the mood swings and anxiety spikes associated with low and high blood sugar.
Fibre also feeds helpful gut bacteria, which can communicate with the brain and reduce inflammation in ways which support good mental health. Read more about this in the next section.
Interested?
Does food affect mental health?Learn more by reading my article "Does food affect mental health?"
My top tips to eat more fibre:
make my easy grated carrot salad and keep a big jar of it stocked in your fridge to add to your meals
snack on apple slices with cinnamon and nut butter
choose brown rice, brown pasta, brown bread over the more processed ‘white’ versions
try and add at least one fruit or vegetable to each meal
eat oats with chia or linseeds for breakfast (soak the oats and seeds in water and a dash of apple cider vinegae over night to help with digestion)
buy frozen vegetable mixes (preferably organic) and simply heat by boiling or braising with a little salt and olive oil or ghee and serve as a side to your normal meals
Note: I would recommend that you increase your fibre intake slowly. If you don’t yet have enough helpful gut bacteria your digestive system might be overwhelmed while it adjusts. This can cause uncomfortable symptoms like bloating, gas, constipation or diarrhoea.
You will also need to make sure you are drinking plenty of water to avoid constipation.
Probiotics:
What are probiotics?
Probiotics are foods or supplements, which contain a large amount of bacteria that have been identified as beneficial for health.
Supporting a healthy gut microbiome can help regulate inflammation, blood sugar and neurotransmitter balance.
Probiotics are found in:
Live yoghurt and kefir
Unpasteurised sauerkraut and kimchi
Sourdough products
Unpasteurised pickled vegetables
Probiotic supplements
Note: Start incorporating such foods into your diet slowly, to allow your digestive system to adjust. Perhaps try adding a tsp or a tbsp of fermented foods a day to start with and then slowly increase the amount
How do probiotics affect mental health?
Gut bacteria can communicate with the brain via neurotransmitters and immune modulation.
This means the right gut bacteria can increase levels of neurotransmitters associated with good mental health (such as Serotonin - which is also found in antidepressants).
It also means the right gut bacteria can reduce levels of inflammation - which has been linked with reduced symptoms of depression.
Interested?
Learn more by reading my article "Does food affect mental health?"
Choosing the right probiotics
The following probiotic strains have been identified as particularly helpful:
Bifidobacterium Longum 35624 [50] – increased plasma Tryptophan, one of the building blocks of Serotonin, a neurotransmitter which has been associated with depression
Bifidobacterium Longum 1714 [51] – reduced cortisol levels and subjective stress after 4 weeks in a small sample
Lactobacillus Rhamnosus HN001 [52] – reduced likelihood of depression and anxiety symptoms in postpartum women
Look out for these when choosing supplements.
Omega-3
What is omega-3?
Increasing your intake of food sources of omega-3 may be beneficial in terms of helping your body regulate inflammation.
Omega-3 has also been linked with improved blood sugar control and healthier gut bacteria.
Foods high in omega-3:
Wild caught oily fish and seafood
Grass-fed meat and eggs
Walnuts
Chia seeds and linseeds
Certain algae
Note: The omega-3 found in plant foods is in a form that needs to be converted (into EPA and DHA) before the human body can use it. Vegans and vegetarians should consider an algae omega-3 supplement. Always speak to your nutritional therapist before choosing a supplement.
I would be cautious about using fish oil supplements, simply because there is some lack of clarity about their effectiveness [2]. I also always think ‘food first’, which means if you are able to eat oily fish and free-range eggs I would recommend you do so.
Book a nutrition consultation now
How does Omega-3 affect mental health?
Just like fibre and probiotics, omega-3 helps to reduce inflammation, support good gut bacteria and balance blood sugar.
This means you are less likely to experience the 'sickness behaviours' associated with inflammation (tiredness, social withdrawal, lack of interest, enjoyment and motivation), you are more likely to have sufficient neurotransmitters like serotonin and you are less likely to experience the mood swings associated with blood sugar imbalances.
Interested?
Learn more by reading my article "Does food affect mental health?"
My top tips for how to eat more omega-3:
try wholegrain (sourdough) toast with some smoked mackerel and avocado
try wholegrain (sourdough) toast with tinned mackerel
buy tinned sardines in olive oil and blend them with a big handful of olives and parsley to make an olive and sardine tapenade that you can use as a dip, baked potato filling or spread
make my buckwheat gallettes and serve with smoked salmon, baby spinach or watercress and a poached egg
make chia pudding by mixing 2 tbsp chia seeds with 1/2 cup full fat coconut milk, 1 tsp raw honey and some vanilla essence, allow to soak over night and serve with fresh fruit
add chia or linseeds to your morning porridge, make sure to soak the seeds well so they don't cause constipation
eat walnuts as a snack
add walnuts, chia seeds or linseeds to your baking
Ready to make a change?
If you are struggling with depression, burn out or low mood I would always recommend that you see a trained health professional to support you. If you live in the UK then the NHS provides free therapy.
Speak to your GP or google ‘Improving Access to Psychological Therapies’ in your area.
If you would like support in making changes to your diet and lifestyle for optimum wellbeing then book a free initial consultation with me today.
Book a nutrition consultation now
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