Hey Guys! Inspiration comes in many forms and this week, it came up from working at home. Since the beginning of the COVID-19 pandemic, our way of life was turned upside-down and we were all forced to adjust to our new lives being in quarantine. Us being in-person trainers, we decided to make the choice to go virtual and with meeting new people, the main things we began to realize is that at some point or another, we all experienced bouts of depression and anxiety over when we would go back to normal. Unfortunately for most people, depression and anxiety is a constant daily battle and although there is no cure for these illnesses, research has been shown that having a healthy lifestyle is a crucial part of your overall treatment. If this is you, you are not alone. In fact:
According to the World Health Organization, over 264 million people are suffering from depression and over 284 million people are suffering from anxiety globally.
In all countries, women are more likely to suffer from anxiety and depression than men.
Depression is a leading cause of disability worldwide and is a major contributor to the overall global burden of disease. Nearly one-half of those diagnosed with depression in America are also diagnosed with an anxiety disorder.
Read more: World Health Organization: Depression
How Food Affects Our Mood
First, it’s important to state that no foods cause or prevent anxiety and depression. Research can generally tell us more about associations rather than causes; in other words, it can tell us that eating or avoiding certain foods may be associated with experiencing anxiety and depression. Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function — and even a worsening of symptoms of mood disorders, such as depression. Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress — the “waste” produced when the body uses oxygen, which can damage cells and affect hormonal imbalances.
So, What is Anxiety & Depression?
According to the American Psychological Association, anxiety is defined as "an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure." People with anxiety disorders usually have recurring intrusive thoughts or concerns and as a result, they may avoid certain situations out of worry. Depression is a mood disorder that involves a persistent feeling of sadness and loss of interest. It is different from the mood fluctuations that people regularly experience as a part of life. It consists of episodes during which the symptoms last for at least 2 weeks. Anxiety & depression are ongoing problems, not passing ones and they can last for several weeks, months, or years.
Read more: Anxiety & Depression
What Foods Should We Avoid When We Have Anxiety & Depression?
Some foods have been shown to induce symptoms and work in damaging overall brain function and cognition. It is important that you speak with a doctor regarding your specific sensitivities, but this is a general list of what to steer clear from to make your battle a little more manageable.
Sugary foods and drinks such as chocolates, candy, cookies and sodas
Alcohol
Caffeine (can make you feel jittery and nervous and can interfere with proper sleep)
Processed meats such as deli meats, bacon and hot dogs
High-fat dairy products such as whole milk, cream and butter
Fried foods
Refined cereals and grains (foods containing white flour) such as most breads, desserts, pastries, crackers, degermed cornflower and white rice.
These foods raise and lower blood sugar rapidly causing you to feel sluggish and have decreased energy and lower levels of serotonin (the "feel-good" chemical) being produced in your brain.
Read more: Are Depression and Diet Related?
So, What Foods Should We Eat to Help with Anxiety & Depression?
A diet rich in antioxidants (vitamins A,C,E) Beta-carotene, vitamins D, B3, B9 and foods rich in omega-3s, zinc, copper, selenium and magnesium have all been shown to boost levels of serotonin and assist in repairing damaged cells in the brain, lessening their effect on your mood. These foods also prevent obesity, as obesity has been linked to changing your immune system and hormones. Foods that contain these necessary vitamins and minerals are:
Whole grains and cereals such as oatmeal, quinoa, wheat, barley, and legumes
Fruits and vegetables
Healthy fats (in moderation) such as nuts and olive oil
Low-fat or Non-fat dairy
Lean proteins such as salmon, chicken, tofu, and tuna instead of red meat
Water
Soups containing no creams such as chicken noodle, minestrone, lentil, and vegetable soups are best
You should always consult with your primary care physician first to determine whether you have depression or anxiety as some hormonal imbalances in the body (thyroid issues, genetics and poor glycemic regulation) mirror the same symptoms. These similar symptoms can be misdiagnosed without professional help and thus, go untreated. Balancing a consistent nutrient-dense diet along with regular exercise, increasing social support, breathing techniques such as meditating, and getting adequate sleep have all shown to lower rates of depression, anxiety and other diseases, such as Alzheimer's disease, diabetes and heart disease. Be patient, as it may take some time before these changes influence your condition(s). If your anxiety or depression is severe or interferes with your day-to-day activities or enjoyment of life, you may need counseling (psychotherapy), medication or other treatment.
Read more: How to Use Food to Ease Anxiety
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Be well and remember, if you're reading this, you are a part of the Disciplined Fit team! You are never alone in this journey! There is hope even when your brain tells you there isn't.
Happy Eating!
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