Nutrition Therapy to Manage Anxiety and Depression

Anxiety disorders in the United States are the most common mental illness, according to the National Institute of Mental Health. That’s 40 million adults or 18 percent of the population who struggle with anxiety and depression. What’s more, numerous studies show a strong correlation between obesity and mental health. Managing these symptoms through counseling and medication is often effective, however, eating better can also ease depression and anxiety.

Guidelines and Foods to Ease Anxiety and Depression

A balanced diet of whole grains, legumes, fruits and vegetables rather than processed foods and simple carbohydrates will help stabilize your blood sugar and balance your natural hormones. Eating scheduled meals and snacks – at least every four hours – can also help improve your mood and keep your blood sugar from dropping to low.

What about omega-3s?

Found in salmon, mackerel and other fatty fish as well as walnuts and chia seeds, numerous studies show that omega-3s are helpful in fighting depression and anxiety. These specific omega-3 fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are thought to have the most potential as a treatment option for both adults and children.

Some studies have shown that a deficit in the amino acid – tryptophan – has been linked to anxiety. Your body uses tryptophan to help make serotonin – sometimes referred to as the “happy chemical.” Foods highest in tryptophan include meat turkey, spinach, bananas, dates, oats and eggs.

A study on mice showed diets low in magnesium were found to increase anxiety related behaviors. Eating magnesium-rich foods may help to ease irritability and depression. The best sources are dark green vegetables, legumes, cereals, wheat bread, fish and nuts.

It’s important to make the distinction between everyday stress and anxiety and chronic severe depression, which is a recognizable medical condition. Even if your doctor recommends medication, it’s worth considering changes to your diet as an additional treatment therapy.

Article written and published by NAC Registered Dietician, Lisa James. Visit Lisa’s website, here.

If you would like to book a nutrition session with Lisa, or would like information about nutrition programs offered at the NAC, please fill out the form below.

April is Stress Awareness Month which means taking time to unwind and educate yourself on ways to improve your stress management tactics.

While you can’t avoid stress, you can minimize it by changing how you choose to respond to it. The ultimate reward for your efforts is a healthy, balanced life, with time for work, relationships, relaxation, and fun. Here are some tips on how to manage it:

Eat and drink sensibly. Alcohol and food abuse may seem to reduce stress, but it actually adds to it.
Set realistic goals and expectations. It’s okay, and healthy, to realize you cannot be 100% successful at everything at once.
Sell yourself to yourself. When you are feeling overwhelmed, remind yourself of what you do well. Have a healthy sense of self-esteem.
Exercise regularly. Choose an exercise and set reasonable goals. Aerobic exercise has been shown to release endorphins (natural substances that help you feel better and maintain a positive attitude).
Examine your values and live by them. The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is. Use your values when choosing your activities
Assert yourself. You do not have to meet others’ expectations or demands. It’s okay to say “No.” Remember, being assertive allows you to stand up for your rights and beliefs while respecting those of others.
Stop smoking or other bad habits. Aside from the obvious health risks of cigarettes, nicotine acts as a stimulant and brings on more stress symptoms. Give yourself the gift of dropping unhealthy habits.
Study and practice relaxation techniques. Relax every day. Choose from a variety of different techniques. Combine opposites; a time for deep relaxation and a time for aerobic exercise is a sure way to protect your body from the effects of stress.
Take responsibility. Control what you can and leave behind what you cannot control.
Reduce stressors (cause of stress). Many people find that life is filled with too many demands and too little time. For the most part, these demands are ones we have chosen. Effective time-management skills involve asking for help when appropriate, setting priorities, pacing yourself, and taking time out for yourself.

There are several other methods you can use to relax or reduce stress, including:

Deep breathing exercises
Meditation
Progressive muscle relaxation
Mental imagery relaxation
Relaxation to music
Biofeedback
Counseling, to help you recognize and release stress
Ask your healthcare provider for more information about these techniques

Blog written by the Clevland Clinic, for more on stress management visit my.clevelandclinic.org.

At the NAC, we know the importance of balanced physical and mental health, which comes from nutrition, exercise and stress management together. The HealthyCare Program helps manage stress, creates a personal fitness plan for you, meal planning, group support sessions and more. If you are interested in taking the next step towards a healthier you, please fill out our form below.

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