The body and mind are intrinsically connected. Are there dietary solutions to widespread mental health issues like depression, anxiety, and stress? Yes. I believe your diet can greatly help these conditions.
While Western medicine treats the body as a group of separate parts that function independently of one another, the truth is that our bodies are holistic organisms that need attention paid to the entire biological system as opposed to its various parts. This includes the mind and emotions, which can benefit from a holistic, nutritional approach to self-care.
The Body-Mind Connection
Your body is not a series of separate systems that operate independently. Instead, all of your body’s systems are intertwined, controlled by the brain and nervous system. In fact, multiple scientific studies have showed just how strong a connection there is between the body and mind.
How Emotions Affect Biology
For example, a firm causal link has been established between stress and heart disease. Once thought to be purely emotional, it turns out stress has significant physiological effects on the body. When people are put in a situation they perceive as threatening, they experience what is known as the stress response. While the stress response begins in the brain, it quickly spreads to the rest of the body through the release of chemicals such as adrenaline and cortisol. Continually high levels of stress hormones affects multiple systems in your body including glucose metabolism, blood pressure regulation, immune function, and inflammation.
How Biology Affects Emotions
If your emotions can affect your biology, then it stands to reason that the opposite can occur, as well, and biology can affect emotions. While depression and anxiety were once believed to exist purely within the realm of mental and emotional health, scientists have come to realize that many mental health conditions also have a strong biological component.
According to University of Massachusetts Medical School Professor Anthony J. Rothschild, depression stems from many biological aspects including neurotransmitter levels, receptor malfunction, and regulation failures in neurotransmitter systems. These understandings have led to the development of many medications to help neurotransmitter systems where they are impaired, thus creating the appropriate biology for improved mental health.
Food as Medication
If medicines can affect depression, can the way you eat have a similar affect? Many foods do affect the brain’s neurotransmitter systems, increasing levels of chemicals that commonly inversely affect depression and anxiety.
Eating for Mental Health
How can you eat to combat depression and anxiety? Here are my suggestions.
Eat a healthy, plant-based diet. If your body chemistry is off, chances are your brain chemistry is, as well. Not only that, but when you physically feel terrible, it can negatively affect your emotional state. Eating a plant-based diet like the one I outline in The Beauty Detox Solution will help you create the ideal environment in your body for vibrant good health. Additionally, the diet offers high-energy foods that can help combat other problems that may lead to anxiety or depression, including exhaustion, body aches, and excess weight.- Cut out the chemicals and eat organic. Human beings were not meant to eat all of the chemicals we consume in the form of additives, preservatives, artificial flavorings, and artificial colorings. All of these ingredients increase toxicity in our bodies, which can affect both mental and physical health.
- Choose hormone-free foods. If you’re consuming dairy, eggs, or animal proteins, then chances are you’re also consuming the hormones and antibiotics ranchers use to increase growth, improve milk production, and keep the animals from getting sick. Hormonal imbalances can significantly affect mental health, so avoiding foods that are likely to contain them can help you avoid this problem.
Avoid caffeine and sugar. These stimulants may give you a little kick of energy to start, but they ultimately deplete serotonin, which is a necessary “feel good” brain chemical.- Eat a varied diet of brightly colored fruits and vegetables. Vitamin deficiencies can lead to stress, tension, depression, anxiety, and other mental health conditions. By selecting a variety of colorful plant foods, you can ensure you are getting the vitamins and minerals you need for optimal mental and physical health.
- Cut out gluten grains. Gluten is found in wheat, rye, barley, and some oats. It is also present in many other foods such as soy sauce. For many people who are sensitive to gluten (and I believe most people are), consuming it causes a reaction that damages the nutrient absorbing villi in the small intestines. This hampers the body’s ability to absorb nutrients, which can lead to significant nutritional deficiencies.
Eat healthy fats. With such an emphasis on “fat-free” and “low-fat” in Western food culture, many people fail to realize that fat plays an important role in our bodies. It assists in the absorption of fat soluble vitamins A, D, E, and K. Fatty acids also play a significant role in brain health. In fact, a 2007 study showed just how important fatty acids were when researchers showed a link between Omega-3 fatty acids and protection against Parkinson’s disease. The trick is in obtaining the right types of fats for good mental health. These include fats in raw nuts and seeds, avocados, and coconut oil. Eat plenty of these foods to protect your overall brain health, particularly those containing Omega-3 fats like chia and flaxseeds.- Support your thyroid. Low thyroid function is linked to depression, while high thyroid function is linked to anxiety. Providing thyroid support is essential for maintaining good health. Coconut oil, almonds, Brazil nuts, and sea vegetables all contain nutrients that support thyroid health.
- Get vitamin D. According to the Vitamin D Council, low serum levels of vitamin D can lead to anxiety or depression. Many people can get the vitamin D they need from the sun; however, in some northern locations or in the winter, vitamin D levels may wane. Consider supplementing vitamin D for optimal mental health, and try to spend at least 10-20 minutes in the sunlight without sunscreen each day. While overdoing sun exposure can lead to issues like skin cancer, in small doses there is a lot of healing power in the natural light of the sun, which gives life to all beings on earth.
- Avoid alcohol. Alcohol serves as a depressant, and can heighten depression and anxiety. If you suffer from these conditions, limit or cut out alcoholic beverages altogether.
If you suffer from depression or anxiety, there are natural steps you can take. Following a plant-based diet and ensuring adequate intake of Omega-3 fats, vitamins, and minerals may just put you on the path to better mental health.
Send to Kindle
I drop a comment when I like a post on a site or I have something to valuable to contribute to the discussion.
It is a result of the fire communicated in the article I browsed.
And after this post 10 Ways to Combat Depression and Anxiety Through Your Diet.
I was actually moved enough to post a thought
I do have a few questions for you if you tend not to
And, if you are writing on other places, I’d like to follow you. Would you make a list the complete urls of all your shared pages like your twitter feed, Facebook page or linkedin profile?
mind. Is it only me or does it appear like a few of these responses come across
like they are written by brain dead folks?
Excellent goods from you, man. I’ve understand your stuff previous to and you’re just too great.
Pingback: Foods and Nutrients that affect Moods such as Depression & Anxiety | Sheree Cox MSc MBA
Please have being stress lately and am feeling depressed and lossind weight. I find it difficult to eat too. What should I do?
Someone who isn’t a regular reader and doesn’t intend to become one doesn’t have anything to lose, in their mind.
Another excellent article. Thank you!
I’ve been browsing online more than three hours lately, but I by no means discovered any interesting article like yours. It’s pretty worth enough for me. In my opinion, if all web owners and bloggers made just right content material as you probably did, the internet can be much more helpful than ever before.
I’m having a very difficult time finding a good Probiotic and Magnesium Oxygen supplement. Any recommendations (product name or site)? Thanks in advance…
Pingback: How To Triumph Depression… The Natural Way « In2outbeauty's Blog
Pingback: Heidi’s Weekly Blessings: Post Six « The Dorky Diva Duo
Hi Kimberly, I have read your book, but I’m still wondering about when to eat fruit. I understand I should eat it on an empty stomach, but is it best eaten between the GGS & lunch? Can I wait for an hour an have as a snack after lunch or dinner? There don’t seem to be enough hours in the day for fruit, lol! Also, I can’t find a gluten-free bread without sugar. Do you know of any or have a recipe. I wouldn’t mind making it myself. Thanks & love your book!
Hi Kim,
I am trying to stick with a healthier diet. I have your book and I am trying so hard to be a Blossoming Beauty but I am terrible at it. I am trying to switch from eggs and cheese for breakfast, a love of hot dogs and saur kraut for lunch, and hamburger helper for dinner… :-/ I started eating healthy with rolled grains for breakfast, open avo sandwich for most lunches and veggies at dinner. I have been trying to stick with it for 2 weeks but I feel like a crack addict for junk food! I am staring at a lovely salad which I cannot convince myself to eat. I feel anxious and unable to focus. I really want something salty or something sweet. Drive thru French Fries and some chocolate are specifically what I’m craving. I don’t know what to do. Do I cave and eat junk from time to time until I get this under control or do I try my best to go cold turkey?
Research and try a diet that addresses reactive hypoglycemia.You sound like me 10 months ago.Craving for junk food!.I changed my diet over a period of six months and was amazed at the changes to my mood and energy.I’m a forty five year old male,who has dealt with depression and anxiety since childhood.Went to numerous Dr’s,was prescribed drugs,always struggled with side effects,never was happy with the results.My depression has disappeared!,I still can’t believe it and I’m so relieved.Unfortunately I’m still dealing with anxiety,so trying to figure that out now.
Hi Kim,
Im from New Zealand and cant get enough of your blog! I just bought your book and am so excited to read through it! I have also been saving all the notes and tips you make in your blogs, though im hoping a lot will be in your book anyway
Question, Do you also keep your nuts and seeds refrigerated? And what about coconut oil?I also leave my bee pollen and kelp powder refrigerated also..
Thankyou
Claudia
Thanks Kimberly for your advice, I just had lentils for dinner
I can’t get any sugar free almond milk nearby so i’ve been drinking sugar free oat milk, what are your thoughts? The brand is Oatly and it’s just oat water and salt and added vitamins. Also, do you have any interesting ways of using Maca powder?
Sarah
Its really really easy to make fresh almond milk, I just soak mine overnight then tip them into my smoothie machine with a cup of water and whiz! Then I use Kims acai recipe for a yummy protein after noon shake
blue diamond makes a fantastic unsweetened almond milk that i am pretty sure is in most stores, and on amazon.
http://www.amazon.com/Blue-Diamond-Unsweetened-Original-32-Ounce/dp/B002H0627G/ref=pd_bxgy_gro_text_c
it’s a 12 pack and the boxes are good size.
nvm, the shipping is atrocious. just make your own!
Hi Kim, I love your amazing book and blog. I’ve gotten a few pounds heaver since I started BDS phase blossoming beauty and I wonder is that normal? I have candida and would like to know if coconut crystals are ok as a sweetner? Thank you very much for your inspiration.
Namaste
Hi Kimberly,
Do you know how long it takes for Gluten to get completly out of your system. I have given it up, but still not feeling any better??
Thanks,
Loren Ryan
Ireland
Could take a little while. Also, besides just giving it up, be sure to eat Probiotic & Enzyme Salad and follow my other suggestions in The Beauty Detox Solution to help your system rebuild. xx
Hello Kimberly I have been eating very, very, close, but not quite vegetarian, but, I am getting there, just still working on a few foods I am having a hard time giving up. In this article you have a lot of different things , like wheat oats, barley, so what are you supposed to eat. I do like bread on some things, what do you make sandwiches with, or eat peanut butter on? It would be a great help to find out what to use, I have been racking my brain trying to figure out what to replace bread with. Or pizza crust? Things like that, or even crackers, I am allergic to nuts, dairy, and citrus, so I have to be careful what eat. Mostly I eat fruits and vegetables, but, still fighting the good fight to get a few things out of my diet. I don’t drink milk, but, was using rice milk, now because of the arsenic in brown rice I am thinking I shouldn’t drink that either, cannot do soy, I take hormones, not regular dairy, not almond milk, cocoanut milk sounds good but has a lot of trans fats, and I have high cholesterol. So any advice about any of these things I would greatly appreciate. As I am trying to eat the best I can for my health, and I just love your website. I do the green smoothie things also, so again any advice would be helpful. Thank you Kimberly. Vicki
Hi Vicki,
Try Millet bread, which is in the frozen section of health stores like Wholefoods. I put almond butter on celery sticks or sometimes slather it across romaine hearts. I like the brown rice wraps that are also in the health stores. Try Mary’s Gone Crackers, which are made of flaxseed and brown rice. Coconut milk is excellent and I consume it often- it is made up of medium chain fatty acids and is actually cholesterol-free. It is saturated animal fat that contains foreign cholesterol. I greatly prefer it and think it is much more beneficial than rice milk- which often contains polyunsaturated vegetable oils. xx
Hey Kimberly, just wondered..I have anemia, could you possibly do a post about the foods to increase iron absorption? I’m on iron supplements and they are making me constipated..(sorry for the deets), I’m worried I’m not getting enough iron with just a green based diet and no meat so i’ve had to incorporate meat and eggs once a week.
Thankyou for sharing all your information with us!
Sarah
Hi Sarah,
Actually, anemia can affect a lot of meat-eaters as well. Vitamin C helps non-heme iron (plant-based) iron absorb better, which is why I always include lemon in the GGS, for added vitamin C.
I have never had a problem with a heavily greens-based diet and iron, but everyone’s constitution is different and I don’t know your entire diet. Try adding more sea vegetables and legumes, such as lentils (soak overnight first), if you are concerned.xx
Pretty element of content. I just stumbled upon your website and in accession capital to claim that I get in fact enjoyed account your weblog posts. Anyway I will be subscribing in your augment or even I success you access persistently fast.
Dr. Oz recently suggested PGX daily to help sugar levels. What are your thoughts on that? I’ve read that it assists in helping to cut out alcohol as well.
Hi Kimberly, thank you for your amazing advice. I bought your book and have been doing radiant beauty for 2 weeks now. I love it. I was wondering if you could help me with some advise for my 17 year old son. He has blackheads/acne. What products, cleansers and treatments do you recommend? Thank you so much.
Sincerely, Laura
Hi Laura,
If it’s just blackheads, he definitely needs to spend more time washing his face. Check out some of the products I like in Kim’s Picks- like the Sally B line. If the acne is more involved, check out triggers in his diet, and my blogs on acne. xx
Can you please share more on getting vitamin d and also the help that calcium plays in the D
Hi Kimberly,
I am so thankful I found your book, as it has undoubtedly helped me physically & mentally. My body is starting to feel more balanced and I have developed a much better relationship with food. I follow your book very closely, and truly trust your opinion when it comes to anything health related – which is why it is very important to me that I ask your opinion on reducing high copper levels. I am currently taking vit c, b6, zinc, molybdenum, but would love any advice from yourself, dietary or otherwise. I believe I am also still struggling with a candida issue. I’m eating greens & raw rolled oat cereal for breakfast and have been for 4 months or so. I would like to know when you think I should swap to the GGS? I did try it for a month, but the fruit seemed to intensify my sugar cravings. I would be so grateful for a reply, as I would like to be sure I’m heading in the right direction to better balance for my mind & body.
Thank you.
Kind regards,
Julia
Hi Julia,
Try the GGS, but just use 1 green apple and liquid stevia to sweeten- forgo the other fruit. xx
Thank you so much for your reply Kimberly. I am very appreciative
Looking forward to your new book too!!! Thank you for everything – Your book has helped me so much!!! Julia x
I’ve suffered with depression for 20yrs. & tried drinking the Green Smoothie for 2 weeks & felt much better. Thanks!!
Wonderful Jen!
Hi Kimberly!
As always wonderful post! I’d been having your GGS for a year or so before I read your book a few months ago and it changed my life! I thought I could start in Radiant beauty but realized I should probably jump back to Blossoming, I’ve been following blossoming to a tee (or as close as I possibly can as a busy college student) It has not been hard but I’ve just had to be prepared and manage my time etc. I miss fruit and my GGS so I’m eager to make it to the next phase, but want to make sure all possible candida issues are gone. …nervous to transition…hoping it’s been long enough…
Thank you for everything here are some concerns I have. I’m terrified for slipping up… having gluten or sugar etc. Your tips for traveling are so helpful as are your eating out guides, any ideas for when your have to go to a dinner party at someone’s home or being a house guest when visiting or traveling? or eating out at a mexican restaurant or somewhere with few BDS choices?
Also, I’m eating probiotic and enzyme salad, taking all our supplements, lemon water first thing etc but still struggle with constipation, any thoughts?
I struggle with thyroid issues so I know that is related (don’t worry am avoiding soy at all costs)
Thanks for everything! : )
Hi Katie,
I am writing out a full guide while will be very helpful for you in restaurants. For dinner parties, try bringing the Chickpea-less Hummus as an appetizer and the Turmeric-Veggie Quinoa, or one of the other such recipes.
The Mag Oxy should help with constipation. Have you tried any enemas?
xx
oh my goodness! Thank you so much for the response, I didn’t see this until now! Mag-07 definitely helped with my constipation issue, although things are not perfect there. Never tried enemas but would love to! Is that a better option than colonics that you talk about in BDS? Which would be better? I’ll look into it!
also, when do you eat your chlorella tablets? should they be eaten on an empty stomach only? I know they’re our emergency food, but still figuring our the best way to incorporate!
Thank you again for everything!
HI Kim,
Why does sugar “ultimately deplete serotonin”? I have read elsewhere that eating a LOT of fruit has helped many people with depression because it raised their serotonin levels and made more glucose available to the brain. Is that not accurate?
Thanks.
Hey Kim!
Thanks so much for this post! Living in the Northwest, it is so difficult to get vitamin D during these winter months. Do you have any supplements that you could recommend? I found Garden of Life’s Vitamin Code Raw D3 5000 IU capsules that I was thinking about getting, but I’m not sure if they are a good source of vitamin D…
Hi Ashley, that is a good brand. xx