“You are not what you eat” – how often have we heard this phrase; and true as it may be, what you eat has been seen to impact everything – from anxiety levels, feeling depressed to impacting your immune system. There is actually a term: psycho-nutrition, is the collaborative work between psychologists and dieticians that studies the relationship between food and the mind.
When we are busy, I, for one, am guilty of skipping meals or simply grabbing the most convenient or easiest thing I can find to eat. It often leads to me binging on a big meal later or making unhealthy snacking choices. It sounds normal, right? The only problem is that when this becomes a habit, your mental health can take a serious knock. It has been found that 95% or serotonin receptors are found in the lining of the gut (1) and there is research that examined the use of probiotics for treating depression and anxiety (2).
Additionally, when you are on your feet the whole day – and you follow an exercise routine, your diet needs to be adapted. We all subscribe to feeding a sport horse a different diet, pet nutrition is a leading industry and we prescribe prescription diets to pets every day to manage disease. However, when it comes to our own nutrition, it is very often an afterthought. Let’s take a look at what we can do to eat a healthy diet on the go that can help promote mental (and physical) well-being:
1. Meal-prep
Whenever anyone mentioned this, I used to get irritated. Who actually has the time to prep meals and spend a Sunday afternoon cooking. Also, who wants to eat the same thing over-and-over again. Well, admittedly, I recently joined this fad, and I could not be more pleased! I prep meals maximum 1-2 days in advance. As I am cooking for 1, I will cook 3 chicken breasts and steam vegetables and 2 sweet potatoes. For dinner, I will have a protein, veggie and carb. However, for lunch the next day, I will use the veggie and protein on a wholewheat wrap as it is easy to eat on the go, then for dinner, it will be a salad with the other carb and veggie. I also alternate that the protein can be added to a salad for lunch at any time. I started boiling eggs (4 at a time) so that I have breakfast sorted and it can easily be eaten on-the-go as I will often run late and then just skip breakfast. For snacks, 1 fruit and 8 almonds have been my go-to. The nuts bring down the GI of the fruit and helps that you do not have the crash after the fruit.
I pre-pack every meal into its Tupperware to make sure that I can simply take it out in the morning, and it is ready to go. Additionally, I ensure that I have a 1-liter water bottle that goes into my lunch box as otherwise I drink far too much coffee and far too little water.
2. Eat an anti-anxiety diet
One of the most important rules in an anti-anxiety diet is to not skip meals as doing so causes blood sugar to drop, feeling more jittery and it may worsen anxiety. There are foods shown to reduce anxiety levels. The following foods can encourage the release of neurotransmitters like dopamine and serotonin and help manage anxiety:
- Foods rich in magnesium can help individuals feel calmer (try add leafy greens like Swiss chard or spinach to your diet. You can also choose seeds, nuts and whole grains as good sources of magnesium)
- Vitamin B-rich foods like almonds and avocado are seen to
- Foods naturally rich in zinc, like cashews, egg yolks, beef and liver have also been linked to reduce anxiety
- Omega 3 fatty acids: there are studies to prove that foods high in Omega-3 FAs improve depression and lower anxiety
- A Psychiatric journal article (3) linked probiotic foods to decreasing social anxiety. Food such as sauerkraut, kefir and pickles, which are considered probiotic-rich foods, were linked to fewer social anxiety symptoms.
- Asparagus has gained popularity die to its anti-anxiety properties (4)
- Because a correlation between lowered antioxidant levels and anxiety was seen (5), foods like nuts, berries, fruits, vegetables and beans that are naturally high in antioxidants can help ease anxiety disorders. Spices like ginger and turmeric were also renowned for their anti-anxiety and antioxidant properties.
3. Drink more water
In 2018, there was a study of over 3000 adults that indicated that those who drank more water experienced a lower risk of anxiety and depression than those who drank less water (6). Another study found that individuals who usually drank a lots of water, when they drop their water intake, they felt less content and less calm. When their water intake was increased, participants felt happier (7). Lower water intake has also been associated with depression, confusion and experiencing greater tension (8).
4. You cannot fix a bad diet with exercise
The most important thing here to remember is that a six-pack is made in the kitchen. Even if you try your best to exercise hard, no amount of exercise can fix the effects of a bad diet. Exercise has loads of benefits – and I workout at least 5-6 days per week, however, it should not be seen as punishment for bad food choices, but rather as a tool to help manage stress and improve physical and mental well-being.
5. Check your Vitamin D-levels
This is a very personal one for me, as during the height of Covid, I experienced high levels of anxiety and depression. I sought medical advise and before I was put on any medication, the doctor checked my Vitamin D levels. It came back at less than half the normal range. I experienced weight gain, hairloss, depression, trouble sleeping, anxiety and overwhelming feelings of hopelessness (10). Within 2 weeks of Vitamin D supplements, I regained my personality and have been on Vitamin D supplements ever since. I’m not saying that is can completely take over the need for anti-depression or anti-anxiety medication, I’m merely saying that for me, it did. Make sure to check your levels if you are feeling overly anxious or depressed.
When you experience pressure and want to improve your over-all well-being, be sure to look at what you put into your body. Look at the food that you eat, the people you spend time with, the books you read, the series or movies that you watch – every input can affect your mood and overall happiness. But hopefully, by concentrating on a diet that naturally decrease depression and anxiety, this can help manage better mental health and help you thrive!
Resources:
- https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441
- https://www.health.harvard.edu/blog/can-probiotics-help-treat-depression-anxiety-2017072612085
- https://pubmed.ncbi.nlm.nih.gov/25998000/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3853311/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3964743/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6147771/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3984246/
- https://pubmed.ncbi.nlm.nih.gov/25963107/
- https://www.emetabolic.com/locations/centers/statesboro/blog/eat-well/why_you_cant_exercise_your_way_out_of_a_bad_diet/
- https://www.webmd.com/vitamins-and-supplements/what-to-know-about-vitamin-d-and-mental-health
