SELF: Physiology & Body Chemistry

Nutrition

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Nutrition!

Don’t get stuck here. It’s not about being perfect. Focus on just a few improvements and adjustments to help build a foundation for improved mental health. Focus on 2-4 things you can improve and move on. There is no miracle diet that will cure you. I love the health nuts out there who want to fix us. It’s seductive and compelling. But we are more than machines and while our bodies, yes, are built around certain principles, our brains are much more complex. So, yes, improve your nutrition, but no, don’t become obsessed.

  1. Reduce Caffeine

    Caffeine can increase the physical symptoms of anxiety, which will activate the mental symptoms of anxiety. Seriously. Try to reduce the amount of caffeine you consume and this will significantly help with anxiety. Seriously.

  2. Reduce Sugar

    Here’s an article on how sugar and depression have been linked- https://www.healthline.com/health/depression/sugar-and-depression

  3. Reduce Ultra-processed Foods

    Again, don’t overthink this or strive for perfection. If your diet is more than 50% ultra-processed foods, try to reduce that. The science is compelling. Not only are these chemicals likely creating havoc on your physiology, you’re missing out on eating nutrient-rich foods. Identify your top 3 culprits. For example, in my youth it was candy, candy, and chips lol. Today, it’s chips, chips, and chips lol. But seriously, if your diet is predominately ultra-processed foods, your mental health will be affected. Start with your main offenders and try to reduce them. Take it slow. And this isn’t about perfection. You can absolutely still eat ultra-processed foods and not have depression and anxiety! This isn’t black and white, all or nothing. There’s a whole lotta grey. But! Give your body and your mind a fighting chance by reducing ultra-processed foods.

    Ultra-processed foods linked to mental health

    From anxiety to cancer, the evidence against ultra-processed food piles up

    The Link Between Highly Processed Foods and Brain Health

    What are ultra-processed foods?

    What’s the difference between processed and ultra-processed foods?

  4. Increase Nutrient-rich Foods

    If I were to tell someone the top 4 things to increase nutrients, I’d say: First, every day consume probiotic yogurt or kefir. Second, every day consume beans or oats. Third, every day eat some vegetables. Fourth, get your blood sugar and iron level checked. If you want to dive deeper, keep reading:

    Gut Health. Gut health and mental health are wildly inter-related! While many factors affect your gut health, when thinking of foods we consume, focus on probiotics and fiber. The best probiotic sources are certain yogurts or kefir. The best fiber sources are beans, lentils, and oats.

    Iron. Iron deficiency can cause fatigue, brain fog, sluggishness, sleepiness, shortness of breath, etc. You don’t have to be anemic to have an iron deficiency. Another way to look at it is - do I have optimal iron levels? Talk to your doctor about getting tested.

    Here’s a great article discussing the research around food and mood:

    “The relationship between food, mood and anxiety is garnering more and more attention,” said Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist…She’s a pioneer in the field of nutritional psychiatry, a growing specialty that’s been exploring how even small dietary changes can have a measurable impact on mental health.” https://www.huffpost.com/entry/mood-boosting-foods_l_64b81bfce4b09a3b489080a3

  5. Reduce Alcohol

    Alcohol works, so there’s that. Buuuut, actually alcohol doesn’t work, so there’s that too.

    A drink immediately makes you feel good - it’s powerful, reliable, and effective. I mean it’s crazy how fast it works! And that’s what you need, right? A quick hit of feel good hormones. And it delivers. The problem is that alcohol changes your brain, body chemistry, and hormones… and as you’ve probably guessed, actually makes anxiety and depression worse. Whew, that sucks. In the simplest terms: