Trying to find a diet to ease depression or anxiety? Unfortunately, no studies have been done that indicate that a particular eating plan can ease symptoms of clinical depression and anxiety.
Still, while certain diets or foods may not ease depression (or put you instantly in a better mood), they may help as part of an overall treatment for depression. There's more and more research indicating that, in some ways, food and mood are connected.
Ayurveda believes that you really are what you eat. So eat foods that help you relax. Dietary changes can bring about changes in your brain structure, both chemically and physiologically. Those changes can improve mood and mental outlook. All fresh and seasonal fruits, lightly cooked and spiced vegetables and whole grains will repair your tired mind and body, carrying the goodness down to the tiniest tissues. Here are some tips for eating if you or your loved one is recovering from anxiety or clinical depression.
1. Eat a diet high in nutrients
Nutrients in foods support the body's repair, growth, and wellness. Nutrients we all need include vitamins, minerals, carbohydrates, protein, and even a small amount of fat. A deficiency in any of these nutrients leads to our bodies not working at full capacity - and can even cause illness.
2. Fill your platter with essential antioxidants
Damaging molecules called free radicals are produced in our bodies during normal body functions - and these free radicals contribute to aging and dysfunction. Choose foods that help beat back stress-generating free radicals. Antioxidant herbs replete with nature's own intelligence know how to combat this potent enemy, and can help you fight it too. Antioxidants such as beta-carotene and vitamins C and E combat the effects of free radicals by getting tied up to these free radicals thereby taking away their destructive power.
Studies show that the brain is particularly at risk for free radical damage. Although there’s no way to stop free radicals completely, we can reduce their destructive effect on the body by eating foods high in powerful antioxidants, including:
- Sources of beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato, mango.
- Sources of vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, amla, strawberries, tomato, lemon.
- Sources of vitamin E: mustard and turnip greens, nuts and seeds (like sunflower seeds), vegetable oils, wheat germ.
3. Eat frequent but small meals
This will help stabilize your blood sugar throughout the day.
4. Eat “smart” carbs for a calming effect
The connection between carbohydrates and mood is linked to the mood-boosting brain chemical, serotonin. We know that eating foods high in carbohydrates (breads, cereal, pasta) raises the level of serotonin in the brain. When serotonin levels rise, we feel a calming effect with less anxiety.
So don’t shun carbs - just make smart choices. Limit sugary foods and opt for complex carbs, such as whole grains, fruits, vegetables, and legumes, which all contribute healthy carbohydrates as well as fiber.
5. Drink plenty of water
Drinking 8-10 glasses of water in a day is a must for all. Even mild dehydration can affect your mood
6. Limit or avoid alcohol
The immediate effect of alcohol may be calming for most people. But as alcohol is metabolized by your body, it can cause anxiety-like symptoms.
7. Limit or avoid caffeine
Caffeine is a stimulant that can make you feel jittery and nervous and interfere with sleep so limit the intake of tea and coffee.
8. Eat protein-rich foods to boost alertness
Foods rich in protein, like turkey, tuna, or chicken, are rich in an amino acid called tyrosine. Tyrosine boosts levels of the brain chemicals dopamine and norepinephrine. This boost helps you feel alert and makes it easier to concentrate. Try to include a protein source in your diet several times a day, especially when you need to clear your mind and boost your energy. Good sources of protein foods that boost alertness: beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, yogurt.
9. Eat foods that contain tryptophan
Tryptophan helps your brain produce chemicals that improve mood and have a relaxing effect. Milk, bananas, oats, soy, poultry, cheese, nuts, peanut butter and sesame seeds are good sources of tryptophan.
