Coping with Anxiety and Depression: Can Diet Make a Difference?
By Genevieve Darling
One of the most overlooked aspects of mental health is nutrition. What we fuel our bodies with plays a significant role in not only our physical health but also our mental and emotional health. As we are learning to live a new norm with a global pandemic, the time has never been more important or relevant to discuss how the way we eat supports our physical, mental and emotional health - and builds our immunity as our best line of defense against dysfunction and disease. Mindfully eating a nutritious diet is an excellent and active practice of self-care and an expression of self-love.
I’ve always been fascinated by nutrition and healing the body holistically. After suffering an autoimmune disorder (which I successfully reversed through diet), living with chronic migraines, a constant racing heart, hormonal imbalance, anxiety and full-blown panic attacks, I turned to an integrated doctor. My first pregnancy was such a traumatic experience for me as I was so unwell, suffered from anxiety and was diagnosed with high-risk preeclampsia at 9 weeks. My recovery wasn’t much better, so I wanted to find out what was happening with my body and was interested to learn through my nutrition studies how I could heal my gut to minimize or even eliminate my anxiety for good!
Fast forward five years: I discovered I am highly sensitive to gluten, caffeine and sugar. These substances were causing recurring migraines, anxiety and high blood pressure. I also don’t absorb iron properly and discovered that was also a trigger for the symptoms I was experiencing. I changed my diet by eliminating gluten, dairy, sugar, and caffeine and including more iron-rich foods from both plant and animal sources. I also added in high-quality plant-based supplements. Throughout the course of my recovery, my healthy eating plan was further supported when I started working with Ashley Miers in her Transcend the Turbulence program. It was great to have additional support in selecting foods that could enhance my moods. Ashley also helped me properly plan for the week so I was organized enough at the start of the week to prepare nourishing meals for myself and my family all week long.
My world and mental well-being is completely different now. I have enjoyed a second pregnancy migraine-free, with minimal anxiety, no preclampsia and no panic attacks - even during a pandemic - a major improvement! My energy levels are also through the roof and my skin now genuinely glows.
In sharing my experience, I am in no way suggesting that diet is a replacement for medication - at least not in all cases. Although there is no specific diet proven to alleviate depression and anxiety, there is a lot of scientific evidence citing gut and brain health (anxiety and depression) being closely connected. Research has shown that a diet rich with nutrient dense foods can help keep the brain healthy and optimized to work its best. While focusing on including nutritious foods in your diet tends to pose far fewer risks than the side effects of many psychiatric medications, it’s still a good idea to talk with your medical practitioner before making significant changes to your diet.
Here are some tips to fuel your body with the right healthy fats and nutrients to optimize mental and emotional well-being.
INCREASE
Whole grains and legumes
Dose up on plenty of fruits and veggies - especially leafy greens (I look forward to my freshly made green juice every day. This is a definite mood booster and star hormone balancer!)
Fermented foods such as kimchi or sauerkraut for the pre and probiotics essential for good gut health
Good quality protein - as hormone free as possible - such as grass-fed, free-range or organic (budget permitting)
Focus on eating fatty low-mercury fish, like wild-caught salmon, in place of red meat
Add in healthy fats like raw nuts and olive oils
Drink plenty of fluids - including those that are probiotic rich such as kombucha
LIMIT
Enjoy sweets and sugar in moderation - sugar consumption has been scientifically linked to depression and anxiety
Sugary drinks, caffeine and alcohol
Inflammatory fats (vegetable oils, trans fats, hydrogenated or partially hydrogenated oils), heavily processed, fried and junk foods
What foods have you incorporated in your diet to help improve your anxiety and/or depression symptoms? Hop on over to the Ashley Miers Health Private FB Group and share your thoughts with us. We’d love to hear from you!