According to the Anxiety & Depression Association of America (ADAA) “264 million people worldwide live with depression. In 2017, around 17.3 million adults age 18 or older in the U.S. had experienced at least one major depressive episode in the last year.”
Lifestyle recommendations for stress management include:
- Avoid Refined Sugars
- Avoid Processed food
- Avoid toxins
- Add Foods high in B vitamins
- Add Foods high in Vitamin C
- Add Foods high in Magnesium
- Add Foods high in Omega-3 Fatty Acids
- Add Foods high in amino acids tyrosine, tryptophan and phenylalanine
- Add Foods high in Prebiotics and Probiotics
- Vitamin D
- Hydration
- Improve Sleep quality
- Exercise
- Deep Breathing Exercise
- Journaling
- Mindfulness for Depression
- Positive Mindset
- Seek a healthcare professional to work on unresolved emotional problems
- Tapping into subconscious beliefs and old experiences: holding onto things that no longer serves you
- Stress management
Avoid Refined Sugars
Increased high glycemic index food consumption
- Associated with cognitive impairments, and emotional disorders such as anxiety and depression
- High intake alters neurobiological brain function which affects emotional states and behavior
Avoid Processed food
- Processed meats, fast food, fried foods, refined cereals, baked goods, canned, packaged or frozen foods
- Pro-inflammatory (high in omega-6s)
- High in refined sugar
- Contain preservatives and additives
- Processed food affects brain health
- Impaired memory
- Chronic brain inflammation
- Gut dysbiosis
- Oxidative stress via formation of free radicals
- Brain insulin resistance (damages cognitive system)
Avoid toxins
- Cans and plastic containers are lined with bisphenol A (BPA) which can seep into food or drink
- A carbon-based synthetic compound that can mimic estrogen (xenoestrogen, foreign estrogens, estrogen mimicking compound) to interact with estrogen receptors
- Endocrine and neuroendocrine disruptor, and promotes carcinogenesis of multiple cancers
- Affects physical development, brain anatomy, cellular anatomy, hormone function, neurotransmitters and receptors, social behaviors or physiological responses, and other behaviors
Add Foods high in B vitamins
Food options
- Chicken breast
- Salmon
- Tuna
- Sunflower seeds
- Almonds
- Shitake mushroom
- Avocado
- Chickpeas
- Nutritional yeast
Add Foods high in Vitamin C
- Synthesis of neurotransmitters serotonin and dopamine
- Mood and cognitive performance
- Brain function (vital antioxidant in the brain)
- Neuronal differentiation and maturation
- Myelin formation
- Learning and memory process
Food Options
- Red bell pepper
- Orange
- Kiwi
- Broccoli
- Strawberries
- Brussels sprouts
- Grapefruit
- Cantaloupe
- Cabbage
- Cauliflower
Add Foods high in Magnesium
- Cofactor in more than 300 enzymatic reactions
- Optimal nerve transmission and neuromuscular coordination
- Protective role against excessive excitation that can lead to neuronal cell death (excitotoxicity)
- Modulates hypothalamic pituitary adrenal (HPA) axis (prevents feelings of stress and anxiety)
- Muscle contraction (heart e.g.), blood pressure, and insulin metabolism
- Synthesis of DNA, RNA, and proteins
- Hypomagnesaemia may contribute to
- Neurological symptoms
- Psychiatric symptoms
Food Options
- Pumpkin seeds
- Chia seeds
- Almonds
- Spinach
- Cashews
- Peanuts
- Black beans
- Brown rice
- Yogurt
- Banana
Add Foods high in Omega-3 Fatty Acids
Omega-3 Fatty Acids Support
- Foundation of cell membrane
- Brain development (brain in nearly 60% fat)
- Learning, memory, and cognition
- Cell and tissue metabolism, function, and responsiveness to hormonal and other signals
- Intracellular signaling pathways, gene expression and production of bioactive lipid mediators
- Biophysical properties such as membrane fluidity, compression, permeability, and protein activity
- Neurogenesis (promote the differentiation of neural stem cells into neurons)
- Anti-inflammatory effects (neuroinflammation associated with neuropsychiatric and neurodegenerative disorders)
- Therapeutic effects on psychiatric disorders, such as anxiety (eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA))
Food options
- Flaxseed oil
- Chia seeds
- Flaxseed seeds
- English walnuts
- Salmon
- Herring
- Sardines
- Tuna
Add Foods high in amino acids tyrosine, tryptophan and phenylalanine
- Precursor for serotonin (tryptophan) and dopamine (tyrosine, phenylalanine) (regulates mood)
- Serotonin is the precursor for melatonin, supports restful sleep (5-HT derived from amino acid tryptophan)
- Improve memory and performance
- Alleviates symptoms of stress
- Imbalances in neurotransmitters may lead to lowered mood, energy, increased irritability
Food Sources
- Chicken
- Steak
- Turkey
- Lamb
- Eggs
- Salmon
- Tuna
- Pinto beans
- Adzuki beans
- Lentils
- Black beans
- Chickpeas
- Quinoa
Add Foods high in Prebiotics and Probiotics
- A type of indigestible fiber that is a food source for probiotics (beneficial gut microorganisms)
- Prebiotics: Fructooligosaccharides, galactooligosaccharides, inulin, oligofructose, etc.
- Food sources: Apples, artichokes, asparagus, bananas, barley, berries, flaxseed, garlic, green vegetables, leeks, legumes, oats, onions, etc.
Probiotics
- Probiotics may improve symptoms of anxiety
- Food sources: yogurt, kefir, kombucha, pickles, etc.
Vitamin D
Vitamin D supports
- Mood status
- Anti-inflammatory effects (chronic inflammation associated with neurological and neurodegenerative disorders including anxiety)
- Brain function
- Gut-microbiota (exert anti-inflammatory and immune-modulating effects)
Vitamin D Source
- 5–30 minutes of sun exposure
- Either daily or at least twice a week
- Face, arms, hands, and legs without sunscreen
Hydration
- Avoid caffeine (stimulates the central nervous system)
- Chocolate
- Coffee
- Energy drinks
- Sugary drinks
- Teas
- Avoid alcohol
- Effects neurotransmitters (serotonin, GABA, etc.)
- Long-term alcohol abuse is associated with chronic sleep problems
Improve Sleep quality
- Seek out sun
- Follow a consistent sleep schedule
- Get daily exercise
- Avoid caffeine 6-8 hours before bedtime
- Limit light before bed
- Limit naps 20-30 minutes
Exercise
Exercise improves
- Stress
- Brain fog
- Anxiety
- Depression
- Risk for neurological conditions (Alzheimer’s disease, MS, Parkinson’s disease, etc.)
Exercise Improves
- Blood circulation
- Angiogenesis (blood vessel growth)
- Serotonin and norepinephrine production (associated with accelerating information processing)
- Processing of emotions
- Mental alertness
- Mood
- Memory
- Cognition
- Energy
- Focus
- Attention
Deep Breathing Exercise
- Deep, slow, diaphragmatic breathing is a technique that can assist with relaxation and decreases tension in the body
- Deep breathing aids with relaxation and leads to physiological changes including
- Reducing muscle tension, blood pressure, anxiety, stress
- Improves mood, circulation, focus
- Slowing breathing rate, heart rate
Journaling
Journaling for depression
- Make journaling a habit
- Try writing every day
- Make it simple and easy
Express your feelings and emotions
- Express feeling of sadness, disappointment, neglect, suffering, displeasement, isolation, guilt, loneliness, grief, and powerlessness
- It is important to discharge ruminating unpleasant thoughts and emotions
- Writing down troubling experiences is a healthy discharge technique to clear the mind
Showing gratitude
- Journaling about gratitude improves mood
- Reflect on everything that you are grateful for
- Gratitude encourages a positive mindset
- Google “Gratitude Journal Prompts”
Create a “Mood Journal”
- Record feelings, emotions, and thoughts
- Identify emotions and thoughts pattern/trend
- Track these patterns and identify certain triggers
- Recognize warning signs, individuals, and places that trigger the emotions and thoughts
- Identify your strong emotions
- Work on eliminating certain triggers
- Google “mood Journal”
Reread and Re-Think (self-reflection)
- Identifying faulty thinking and challenge your thoughts
- See cognitive distortion lecture on how to unravel cognitive distortion
Mindfulness for Depression
Practicing mindfulness
- Manfulness allows for awareness, circumspection (being watchful about your thoughts), self-compassion, promotes letting go, non-judgement, patience, non-striving (being here and now without anticipation of future outcomes), acceptance (but not giving up) and trusting yourself
- Mindfulness technique involves breathing exercises, guided imagery, and other mind-body relaxation practices
- The benefits of mindful techniques for anxiety includes
- Cultivate awareness
- Decreased anxious thoughts
- Calm mind
The benefits of mindful techniques for anxiety includes
- Cultivate awareness
- Decreased anxious thoughts
- Calm mind
Positive Mindset
- Breakdown your fears
- Practice new ways of thinking (identify areas to change)
- Practice positive self-talk
- Reduce stress with humor
- Set daily positive intentions
- Surround yourself with optimists
- Socialize with individuals that bring a new positive prospective, challenge your thoughts, and ease your anxiety
- Spend time in nature
Seek a healthcare professional to work on unresolved emotional problems
- Disappointment
- Guilt
- Unresolved trauma
- Unresolved grief, etc.
Tapping into subconscious beliefs and old experiences: holding onto things that no longer serves you
- Detoxification of mind
- Letting go
- Forgiving
Stress management
- Set realistic goals and expectations
- Discover your core values
- Reduce triggers of stress
- Avoid tobacco and drinking alcohol
- Focus on restful sleep
- Exercise
- Make time for leisure activities
- Express gratitude
- Journal
- Enjoy everyday humor (laughter is the best therapy to decreasing stress and anxiety)
When to see a doctor
Seek a healthcare provider when experiencing disproportionate and persistent sadness, loss of interest in activities that were once enjoyed, and lack of interest in life to address your root cause.
DISCLAIMER
This information is intended for educational purposes only and it is not intended to take the place of consultation with your physician.
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