Let’s dive into the best foods for anxiety and the best foods for depression – plus which foods to limit or reduce so you can optimize your mental health.
Depression and anxiety are actually very closely linked in terms of their causes and how they manifest. And this is why there are many similar foods that reduce anxiety AND depression by helping to bring our bodies and brains into balance. First, we’ll run through which foods to avoid with anxiety and depression because they may contribute to or worsen symptoms.
Then, I’ll share some of the foods that help anxiety and foods that help depression based on the existing scientific research. Whether you’re looking specifically for anxiety relief or anti depression foods, or you’re focused on taking care of your overall mental health, I hope these foods for anxiety and depression can be helpful for you!
Keep in mind, no specific food is a treatment for anxiety or depression, and these recommendations are NOT a substitute for medical or psychiatric advice. Please consult with your physician or mental health professional before making lifestyle changes, especially any changes that involve medications.
Give your body the best chance at fighting off illness by boosting natural immunity every day, all year.
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It racks up nearly half a billion Google search results a week? Yet 1 in 4 Brits have no idea what ‘natural Immunity’ means. So says a new report[1] by The Fruit Juice Science Centre – Brits Wrecking Their Immune Health Thanks To COVID-19 Stress – Why we all need to love our immune health, naturally, inside out. And nearly half of us are not aware that maintaining a healthy immune system year-round is the key to good health. In fact, 20% say good immune health is only needed during the winter!
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Touching
on natural immunity, Dr Gill Jenkins defines this 2021 buzzword as “living our
life in a way that keeps our immune system healthy, before we add in other
protections, such as vaccination or handwashing”.
“Your
immune system is working 12 months of the year, 24/7. Luckily there are things
you can do every day to maintain a strong immune system,” reveals Dr Gill
Jenkins, who adds that nutrients including vitamin C and folate are essential
for the immune system to work normally.
“Both of these can be found in orange juice with one 150 ml glass of pure orange juice providing 84% of Vitamin C – the Nutrient Reference Value (NRV) — the dietary target set for the UK and Europe.”
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And whilst
it’s safe to say that the state of our immune system has never been more
important, the past 12 months has left 75% of Brits stressed and anxious.
Unfortunately, this stress can wreak havoc on our immune health.
Nearly half of those who experience stress most days said they gained weight gain in the past year, with 34% turning to takeaways and ready meals as a stress relief. Plus, research by The Fruit Juice Science Centre reveals that a quarter of respondents admit to drinking more alcohol now than before lockdown, and moving less, as research published by UCL9 says that 40% of Brits reported less exercise in the most recent lockdown compared with the first one.
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So, with
our natural immunity taking a knock, here’s what we can do to provide our body
with the support it needs…
#1.
Get a vitamin C hit by drinking a daily glass of pure orange juice
It’s such
an easy daily habit, yet according to the UK’s National Diet and Nutrition
Survey (NDNS), adults typically drink just 2 servings of fruit juice a week,
while children and teens only have 3 to 4 servings a week. Ensuring a daily
glass of 150ml of orange juice doesn’t just deliver vitamin C and folate, it
also provides potassium, needed for normal blood pressure. Plus, 100% fruit
juice is a bioavailable source of nutrients and polyphenols –
antioxidant-packed substances naturally found in many plant foods.
Hesperidin
is the hero polyphenol found in 100% pure orange juice, although 80% of people
say they haven’t even heard of it.
Dr Nisa Aslam explains that commercially squeezed orange juice contains three times more hesperidin than you can find in juice squeezed at home, offering more of its antibacterial and antiviral benefits. “There is also now emerging evidence claiming that hesperidin ‘may be a novel substance in the fight against coronaviruses.” Yet another reason to get your daily dose of orange juice.
#2.
Practice stress management
Only 14%
of people have attempted to de-stress or lower their levels of anxiety in a bid
to improve their immune system, according to the research by the Fruit Juice
Science Centre.
Simply
devoting time to diaphragmatic breathing can help lower stress levels. Dr Gill
Jenkins recommends Boxed Breathing. Breathe in through your nose for a count of
four, keeping the air in your lungs for a count of four, exhale for a count of
four, then hold the air out and keep your lungs empty for a count of four
Taking
time away from digital devices will also help as nearly three-quarters of those
who feel stressed and anxious most days are spending more time watching TV and
films and scrolling through social media than before lockdown. Dr Nisa Aslam
adds that a daily 20-minute walk in nature, as well as interacting with loved
ones also help to relieve stress.
#3.
Take time to exercise
One study
found that moderate and vigorous-intensity exercise bouts of 30-60 minutes
improved immune defence activity and metabolic health[2]. “Aim to get your heart rate up and break sweat a few
times a week. The rush of feel-good endorphins works wonders at improving a
negative mood and lowering stress levels,” says Dr Gill Jenkins, who recommends
brisk walking, running, cycling and resistance training as good options.
#4.
Focus on nutrition
Whilst
pure orange juice is a wise addition to your day-to-day diet, there are other
foods too providing nutritional essentials for natural immunity. Dr Gill
Jenkins recommends vitamin D from oily fish, eggs and fortified foods.
“This
should be topped up daily with a vitamin D supplement containing at least 10ug,
as per advice from the Department of Health and Social Care. As vitamin D is
primarily made when sunlight hits our skin, the UK’s darker months and even
cloudy days in summer don’t provide sufficient sunlight to safeguard optimal
blood levels.”
Dr Gill
Jenkins also suggests folate rich foods including kale Brussels sprouts,
broccoli, chickpeas and kidney beans and fortified breakfast cereals. “Omega-3
fatty acids, found in oily fish, nuts and seeds are also important for natural
immunity as are polyphenols, prebiotics and probiotics, which all help with our
gut health. Around 70-80% of our immune cells are found in the wall of the gut
and the gut microbiota and immune system are mutually dependent as each
influences the other. “Feed your good bacteria with fruits and vegetables and
their juices, fermented foods like kefir and kombucha, garlic, onions and
fibrous foods.
#5.
Crack the sleep code
Despite
the NHS advising adults to get six to nine hours of sleep a night, 43% of those
who reported feeling stressed most days in the Fruit Juice Science Centre poll,
get less than six hours of shut eye a night. Ensure optimum rest by sticking to
consistent sleep/wake routine and winding down before bed. Remove yourself from
digital devices to avoid alertness caused by blue light, and try various
‘calming’ activities such as meditation, a hot bath and/or reading.
[1] UK Wrecking Their Immune Health Thanks To
COVID-19 Stress – Why we
all need to love our immune health, naturally, inside out; Summerpring 2021
Arthritis is more widespread than you think and has become a cause of concern amongst multiple people as they age. Although medication is the right way to go, doctors recommend a number of things in terms of food. By incorporating these meals into your diet, you will be able to slow down the process and possibly stop it at all.
WHAT Eating milk chocolate every day may sound like a recipe for weight gain, but a new study of postmenopausal women has found that eating a concentrated amount of chocolate during a narrow window of time in the morning may help the body burn fat and decrease blood sugar levels.
To find out about the effects of eating milk chocolate at different times of day, researchers from the Brigham collaborated with investigators at the University of Murcia in Spain. Together, they conducted a randomized, controlled, cross-over trial of 19 postmenopausal women who consumed either 100g of chocolate in the morning (within one hour after waking time) or at night (within one hour before bedtime). They compared weight gain and many other measures to no chocolate intake.
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Researchers report that among the women studied:
Morning or nighttime chocolate intake did not lead to weight gain;
Eating chocolate in the morning or in the evening can influence hunger and appetite, microbiota composition, sleep and more;
A high intake of chocolate during the morning hours could help to burn fat and reduce blood glucose levels.
Evening/night chocolate altered next-morning resting and exercise metabolism.
“Our findings highlight that not only ‘what’ but also ‘when’ we eat can impact physiological mechanisms involved in the regulation of body weight,” said Scheer.
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“Our volunteers did not gain weight despite increasing caloric intake. Our results show that chocolate reduced ad libitum energy intake, consistent with the observed reduction in hunger, appetite and the desire for sweets shown in previous studies,” said Garaulet.
Multiple Sclerosis and Autoimmune Diseases: The Impact of Diet presented by John McDougall, MD at Northwest VEG’s Enhancing Health with Plant-Based Nutrition medical conference on September 20, 2013. John McDougall, MD is a physician and nutrition expert who teaches better health through vegetarian cuisine. He has been studying, writing and “speaking out” about the effects of nutrition on disease for over 30 years. Dr. McDougall believes that people should look great, feel great and enjoy optimal health for a lifetime. He is the author of four best-sellers on reversing chronic disease through diet without drugs.
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