Eat Better for Your Mental Health
Millions of people across the globe deal with mental health issues like anxiety and depression. While some only feel the effects from time to time, others experience persistent symptoms that can last six months or more. For those with generalized anxiety disorder, it can become difficult to deal with these symptoms, including trouble with concentrating, tension, fear, and pervasive worry.
Lifestyle changes can help many people cope with their anxiety. Research points to nutrition as a possible aid in the fight against anxiety, depression, and other mental health problems. Certain foods are getting attention for their help in reducing the symptoms of anxiety.
Salmon, along with other fatty fish like trout and sardines, is high in the fatty acid, Omega-3. Research indicates a strong tie between Omega-3 and good cognitive function. It is also linked with mental health, supporting the body against the effects of anxiety and depression.
Foods that are high in Omega-3 contain alpha-linolenic acid, which gives the body two important fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) provide several crucial functions in the body, including reduction of inflammation, regulation of neurotransmitters, and support of healthy brain function.
Currently, two servings of salmon or other fatty fish each week are what is recommended for good nutrition. Studies suggest that having three servings of foods high in Omega-3 each week, such as salmon, can help reduce symptoms of anxiety.
Some of the best foods to support your physical and mental health are already part of your regular diet. Egg yolks are a good source of both Vitamin D. Recent research suggests that there is a link between Vitamin D deficiency and mood disorders such as anxiety and depression.
Egg yolks are also high in protein. They are complete protein, so they have every essential amino acid that the human body needs for proper development and growth. Eggs also contain tryptophan, the amino acid that aids in the production of serotonin. This neurotransmitter is essential in the regulation of mood, memory, sleep, and behavioral issues. Serotonin is believed to help reduce anxiety and improve overall brain function.
Who says you can’t enjoy the foods that are good for you? For many years, dark chocolate has been linked with improved mood and relief from anxiety. However, the reasons why it helps reduce stress remain unclear.
Dark chocolate is rich in polyphenols, particularly flavonoids. A study has suggested that these flavonoids could lower neuroinflammation and death of brain cells. They may also help with better blood flow.
Turmeric is a traditional spice used in Indian and Southeast Asian cuisine. Curcumin is the active ingredient in turmeric. Curcumin has been linked with the reduction of inflammation and stress. It is simple to add turmeric to your regular diet. It has a mild flavor that can easily be integrated into your casserole recipes and smoothies.
Much has been said about the benefits of the helpful bacteria in yogurt. Now, there is a lot of attention on the helpful effects of these healthful bacteria on good brain health.
Chronic inflammation is thought to be one of the roots of anxiety, depression, and stress. A recent study suggests that yogurt and other dairy products may have an anti-inflammatory in the body. Fermented foods, including yogurt, have been linked to reduced social anxiety in some people, while other research points to increased happiness in others.
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