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Nov 12, 2024 · 2. Plant-Based Diets Reduce Anxiety and Depression. Not only do plant-rich diets boost happiness, but they also reduce psychological distress. Research from the University of Otago revealed that ...
Mar 21, 2024 · 32 foods that can actually help lift your mood. 1. Salmon. (Image credit: Getty Images) The oily fish is a beloved member of the Mediterranean diet family. Salmon comes packed with omega-3 fatty acids which research has found can help protect against depression.
- Julie Marks
- Leafy Green Vegetables. Leafy greens like spinach, collard greens, and kale contain magnesium, which may help with mood. Studies show that people with depression are more likely to have low levels of magnesium.
- Berries. Berries, like raspberries, strawberries, blueberries, and blackberries, are loaded with antioxidants, which help protect your body from cell damage.
- Turkey. Turkey contains tryptophan, an amino acid your body uses to make the mood-regulating chemical serotonin. Studies have found people who consume tryptophan have a lower risk of developing symptoms of depression and anxiety.
- Carrots. Carrots supply unique antioxidants called carotenoids, known to have anti-inflammatory effects on the body. In some studies, consuming more carotenoids has been shown to lower symptoms of depression and anxiety.
- Highly Processed Foods
- Sugar-Sweetened Beverages
- Alcohol
- Foods That You Have An Intolerance to
- Refined-Grain Products
While you should try to steer clear of highly processed foods, that doesn't mean you have to swear off anything that comes in a package. In fact, there are plenty of times when it is totally fine to eat packaged foods (even according to dietitians). That said, think about what you are getting from the food. Processed foods such as candy bars, fast-...
Edwards recommends cutting down on having sugar-sweetened drinks like soda, energy drinks or sports drinks. She says, "Without the fiber of whole foods, the sugar in drinks makes your blood glucose shoot up (which feels great at first) and then it plummets down, which makes you lethargic and cranky." For an easy swap, try adding lemon to your water...
Edwards says, "Alcohol is fine in moderation for most people, but it is important to note that it is a central nervous system depressant and can make you feel more tired and can worsen depression after consumption." Not to mention, drinking too much can cause oxidative stress and inflammation in the gut and disrupt sleep patterns, both of which can...
If any food is making you feel physically ill, it is probably not helping your mood either (no matter what it is). If you think you have a food allergy or intolerance, it's worth making an appointment with a dietitian or doctor ASAP. (They may recommend you try an elimination diet to identify what could be causing your discomfort—here's what it is ...
Bread can absolutely be part of a healthy diet—if you choose the right kind. As illustrated by Harvard's School of Public Health, grains are made up of three parts: the bran (fiber-filled outer layer), the germ (nutrient-packed core) and the endosperm (the starchy middle layer). While whole-wheat breads include all three parts, refined grains (for ...
- Walnuts. This brain-shaped nut is quite good for your noggin. Walnut eaters were observed to have 26 percent lower depression scores compared to non-nut eaters, per a January 2019 study in the journal Nutrients.
- Green Tea. Drinking green tea on the regular is linked to lower anxiety levels, per an October 2017 study review in Phytomedicine. Researchers think the benefits come from a combination of L-theanine, a compound naturally found in tea leaves, and caffeine.
- Probiotic Kimchi. Fermented foods such as kimchi, kefir, kombucha, sauerkraut and miso are rich sources of probiotics. A systematic review and meta-analysis of 34 studies in July 2019 in Neuroscience and Biobehavioral Reviews concluded that probiotics had "small but significant effects" on depression and anxiety.
- Probiotic Yogurt. The combination of probiotics and vitamin D (a nutrient that many yogurts offer) appears to be beneficial for mental health. A June 2018 study in the journal Progress in Neuro-psychopharmacology & Biological Psychiatry randomly assigned a combination of probiotic and vitamin D supplements to adults with diabetes and heart disease and gave another group a placebo.
Jul 18, 2023 · To get the most out of turmeric, add a pinch of black pepper and a healthy fat – such as olive oil or avocado oil – to increase the bioavailability of the spice. Oregano. Studies show oregano ...
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May 13, 2024 · This includes self-care hygiene, such as showering and brushing your teeth. The first E stands for eating a healthy, balanced diet. The A stands for avoiding mind-altering substances like drinking too much alcohol and edibles and even consuming too much caffeine. The S stands for getting enough restful sleep.
