28 Foods to Decrease Anxiety and Depression & Enhance Positive Moods

Food & Mood Series by Liz Mckinney, CNS, Board Certified Nutritionist

“It is both compelling and daunting to consider that dietary intervention at an individual or population level could reduce rates of psychiatric disorders. There are exciting implications for clinical care, public health, and research” – editorial in the American Journal of Psychiatry https://doi.org/10.1176/appi.ajp.2009.09060881

Mood imbalances like depression and anxiety are on the rise in the U.S. In 2016, the National Institute for Mental Health estimated that 16.2 million Americans have experienced at least one major depressive episode and 42 million have an anxiety disorder of some kind. https://www.nimh.nih.gov/health/topics/depression/index.shtml Additionally, depression is the leading cause of disability globally. Traditionally, depression and anxiety are viewed as being caused by chemical imbalances, due to under production of our feel good neurotransmitters like dopamine, GABA, and serotonin. Lets explore how food is related to emotional health and how we can put ourselves at risk for developing anxiety or depression with our diet, as well as the good news of how diet can increase of mood, energy, and all around wellness.

Food For Depression

So what factors contribute to a drop in the production of neurotransmitters? Biologically, this question has a multi-tiered answer. First, genetics and epigenetics (namely, how our environmental exposures affect which of our genes become activated) certainly play a role in a person’s proclivity towards depression and anxiety. For example, a common genetic mutation called MTHFR has a big impact in how we activate the B vitamin folate in our cells. Those with this genetic mutation are more prone to depression because of folate’s role in making serotonin. But, we know that our genetics don’t tell the whole story. The second factor influencing the expression of our genes, are our mental and emotional stressors or triggers, this is the part that can be effected by our social supports and reduced with therapy. Social factors and cognitive perceptions contribute significantly to the onset of these common mood disorders.

The Standard American Diet, which is low in fiber, healthy fats and protein and packed full of cheap, convenient sugar laden foods means we have less of the amino acid building blocks we need to make GABA, serotonin, and dopamine. A second issue to consider is that poor gut health is directly linked to worsened mood disorders thanks to the two-way gut-brain connection. Intake of processed snack foods packed with sugar, flour, and trans fat are like pouring gasoline on the fire and promote overgrowth of pathogenic bacteria and yeast in our gut where up to 80% of our body’s serotonin is produced. Eating poor quality proteins or simply not enough further compound the issue because proteins are the building blocks for these important compounds that keep our moods stable. Grain fed, factory farmed eggs and meats and genetically modified crops are not only loaded with toxins and pesticides that alter our microbiomes, they serve to ramp up that low grade chronic inflammation. Finally, fiber intake has never been lower thanks to the standard American diet. Fiber rich foods serve as probiotics that feed the beneficial bacteria in our large intestine. Without fuel, the good “bugs” are more likely to die off, leaving room for the pathogenic species to flourish. Our bacteria send signals to our brains, so we want our good bacteria to dominate and send signals that promote brain health, not cause further chemical imbalances and inflammation.

Now time for the empowering news! The food we eat can also improve mood, and decrease symptoms of depression and anxiety. Food can be a kind of internal therapy, by nourishing organs, healing of stomach linings and then increasing energy and brain health, they have a huge impact on decreasing ones susceptibility to relapsing from mental health disorders.

Carnivores

• High quality proteins
• Cage-free Eggs
• Grass-fed Beef and
• Chicken raised without growth hormones or antibiotics.

Vegan or vegetarian

• Non-GMO soy
• Vegetable proteins like legumes, pea chia, or hemp.
• Fermented foods like kefir, kombucha, or sauerkraut which contain live organisms that populate the microbiome with beneficial bacteria.

The above mentioned foods promote emotional and physical health by keeping the gut happy and healthy. As a word of caution, avoid processed, packaged snack foods at all costs and focus on whole, unprocessed foods like promote a good mood. Here are some more delicious options to add to your daily diet that calm inflammation and support mood:

• Dark Chocolate (70% or darker)
• Vitamin B rich foods – eggs, raw dairy, grass fed beef, and organic chicken and turkey, leafy greens like kale or Swiss chard, and bananas
• Turmeric
• Red, Purple, and Blue Berries – Contain Vitamin C and other antioxidants
• Omega 3s – wild caught fatty fish (2 servings weekly), walnuts and flax seed
• Coconut oil

What Is the Connection Between Food and Mood?

The connection between food and mood is the way what you eat can influence how you feel. The foods we eat give the brain and body the fuel they use every day. When we eat in a balanced way, we often feel steadier and more energized.

Food affects things like energy, focus, and how rested we feel. Steady, balanced meals can help keep your energy and mood more even. This is part of caring for your whole self.

According to Harvard Health Publishing, what we eat may affect how we feel, including our mood and brain function. We see food as one of many pieces of overall wellbeing.

If you want support for your mental and emotional health, wellness counseling can help. Caring for your body is one part of caring for your mind.

Does Diet Affect Mental Health?

Yes, diet can affect mental health, and research increasingly links what we eat with how we feel. Overall eating patterns, more than any single food, seem to matter most. A balanced way of eating may support emotional wellbeing.

Studies suggest that eating patterns rich in whole foods are associated with better mood and mental wellbeing. This does not mean food is a cure, but it is one supportive piece. Many small, steady choices add up over time.

According to the American Psychological Association, a growing body of research links overall diet quality with mental wellbeing. We see healthy habits as one helpful part of feeling your best.

If you are struggling with your mood, cognitive behavioral therapy offers caring, professional support. You deserve support for both body and mind.

What Is Nutritional Psychiatry?

Nutritional psychiatry is a growing field of research that looks at how food and diet relate to mental health. It explores the links between what we eat and how we feel. It is an exciting and still-developing area of study.

This field studies how eating patterns may support mood and brain health. It does not replace traditional mental health care, but adds to our understanding of it. Researchers are still learning how the pieces fit together.

According to research published in the journal Nutritional Neuroscience, diet may play a supportive role in mental wellbeing. We see this as a hopeful and evolving area of science.

If you would like guidance on nutrition and wellness, our nutritionist can help. Food and mental health are both part of whole-person care.

Can Food Affect Anxiety and Depression?

Yes, what you eat can influence how you feel, though food is not a cure or treatment for anxiety or depression. A balanced diet may help support your overall wellbeing. Still, it is only one part of a bigger picture.

Eating in a steady, balanced way can support your energy and mood. But anxiety and depression are real conditions that often need professional care. Food can be a helpful support alongside that care, not a replacement for it.

According to the National Institute of Mental Health, effective care for anxiety and depression often includes therapy, medication, or both. We see food as one supportive piece of overall health.

If anxiety has been weighing on you, somatic therapy can offer real support. You do not have to manage it through diet alone.

Can Food Replace Therapy or Medication for Depression?

No, food cannot replace therapy or medication for depression, though it can support your overall wellbeing. Healthy eating is a helpful habit, but it is not a substitute for professional care. Depression is a real condition that deserves real support.

A balanced diet can be one part of taking care of yourself. Alongside it, therapy and other professional care address depression more fully. Reaching out for help is a sign of strength.

According to the American Psychological Association, professional support such as therapy is an important part of treating depression and anxiety. We see asking for help as a caring step toward feeling better.

If you are struggling, counseling services can connect you with caring, professional support. Food can help, but you deserve full care for your mental health.

As a final note, understanding mood disorders is complex and the underlying factors multi-tiered. Everyone is unique and requires and individualized approach that takes into account genetics and epigenetics, mental and emotional health and diet and lifestyle. When all three are addressed, we are better able to address mood disorders and provide the best outcomes. If you want to learn more about health enhancing diets and what foods can support emotional and physical health, meet with a board certified and licensed nutritionist, our nutritionist, Liz Mckinney, CNS accepts Aetna and Blue Cross Blue Shield insurance as well as self paying clients.