The 5 BEST Foods for Anxiety and Depression (Backed by Scientific Research)
Summary
TLDRThis script provides valuable insights to combat anxiety and depression through dietary choices. It emphasizes the adverse effects of certain medications and highlights five superfoods that can significantly improve mental well-being. Walnuts, blueberries, omega-3 rich foods like fish, antioxidant-rich coffee, and gut-friendly fermented foods like sauerkraut are highlighted as potent natural remedies. The script also underscores the importance of physical activity, such as brisk walking or jogging, as an effective way to alleviate symptoms of depression. Overall, it offers a comprehensive approach to enhancing mental health through nutritious dietary choices and an active lifestyle.
Takeaways
- 😔 The video discusses dietary and lifestyle changes that can help alleviate symptoms of anxiety and depression.
- 💊 Certain medications like acne medications, birth control pills, blood pressure drugs, and cholesterol drugs can contribute to depression, while antidepressants, caffeine, corticosteroids, ADHD drugs, asthma medications, thyroid medications, seizure drugs, and Parkinson's drugs can exacerbate anxiety.
- 🌰 Eating a quarter cup of walnuts per day can lower depression scores by 26%.
- 🫐 Consuming half to one cup of blueberries daily increases serotonin levels, protects against the expression of the 'suicide gene', and helps combat PTSD, depression, and anxiety.
- 🐟 Omega-3s from fish, rich in DHA and EPA, improve anxiety and decrease symptoms of depression by interacting with mood-related molecules in the brain and reducing inflammation.
- ☕ Coffee is the number one source of antioxidants for Americans, and high-quality, shade-grown or organic coffee can enhance its antioxidant properties, which are linked to lower levels of anxiety and depression.
- 🥙 Consuming gut-friendly foods like sauerkraut, apple cider vinegar, fermented foods, kimchi, and kefir can aid in serotonin production in the gut, which plays a crucial role in mental health.
- 🚶♀️ Engaging in regular physical activity, such as a 30-minute brisk walk or jog three times a week, can be as effective as medication for relieving symptoms of major depression.
- 🥗 The video encourages viewers to check out additional resources provided to help start a lifestyle change and experience real health.
- 🌱 The video emphasizes the importance of choosing the right foods to improve mental health and reduce reliance on medications.
Q & A
What are the main symptoms of depression mentioned in the script?
-The main symptoms of depression mentioned are guilt, hopelessness, distress, low moods, depressed moods, helplessness, feelings of worthlessness, and loss of interest in life and work.
What are the main symptoms of anxiety mentioned in the script?
-The main symptoms of anxiety mentioned are restlessness, panic attacks, difficulty concentrating, irritability, increase or decrease of appetite, fatigue, and weight gain from stress.
What medications can cause or worsen depression, according to the script?
-According to the script, medications that can cause or worsen depression include acne medications, birth control pills, high blood pressure drugs, and cholesterol drugs.
What medications can cause or worsen anxiety, according to the script?
-The script states that medications that can cause or worsen anxiety include antidepressants, medications with caffeine, corticosteroids, ADHD drugs, asthma medications, thyroid medications, seizure drugs, and drugs for Parkinson's disease.
What lifestyle factor is mentioned as potentially helpful for relieving symptoms of depression?
-The script mentions a study from Duke University Medical Center that found brisk 30-minute walks or jogs three times a week can be as effective as medication for relieving symptoms of major depression.
What are the top five foods recommended in the script for helping with anxiety and depression?
-The top five foods recommended are: 1) walnuts, 2) blueberries, 3) omega-3 fatty acids from fish, 4) antioxidants from high-quality coffee, and 5) gut-friendly foods like sauerkraut, apple cider vinegar, fermented foods, kimchi, and kefir.
Why are walnuts recommended for depression, according to the script?
-The script states that eating a quarter cup of walnuts per day was associated with 26% lower depression scores in a study.
How do blueberries help with depression and anxiety, according to the script?
-According to the script, blueberries increase serotonin (the 'happy hormone') and increase the expression of the SKA2 gene, which is known as the 'suicide gene' and is associated with lower risk of depression, PTSD, and anxiety when expressed properly.
Why are omega-3 fatty acids from fish recommended for anxiety and depression?
-The script states that omega-3 fatty acids from fish, which are high in DHA and EPA, can improve anxiety, decrease symptoms of depression, cross the blood-brain barrier, interact with mood-related molecules in the brain, and have anti-inflammatory actions that may help relieve depression.
What is the number one source of antioxidants for Americans, according to the script, and why are antioxidants important for mental health?
-According to the script, the number one source of antioxidants for Americans is coffee. Antioxidants are important because lower levels of antioxidants are associated with higher levels of anxiety and depression, based on a 2014 study cited in the script.
Outlines
🍲 Foods and Lifestyle for Tackling Depression and Anxiety
This paragraph discusses the prevalence of anxiety and depression, highlighting their symptoms and the potential for certain medications and health conditions to exacerbate these issues. It emphasizes the importance of lifestyle factors, such as exercise, in alleviating symptoms of depression. The paragraph also introduces the idea of using specific foods to aid in managing anxiety and depression.
🥗 Top 5 Foods to Combat Anxiety and Depression
This paragraph presents five specific foods that can help alleviate symptoms of anxiety and depression: walnuts, blueberries, omega-3 rich fish, antioxidant-rich coffee, and gut-friendly fermented foods like sauerkraut and kefir. It provides detailed explanations and scientific evidence for how each food can positively impact mental health, either by regulating neurotransmitters, reducing inflammation, or supporting gut health. The paragraph highlights the importance of consuming high-quality, properly sourced versions of these foods for maximum benefit.
Mindmap
Keywords
💡Depression
💡Anxiety
💡Medications
💡Lifestyle factors
💡Walnuts
💡Blueberries
💡Omega-3s
💡Antioxidants
💡Gut health
💡Lifestyle changes
Highlights
Millions of Americans struggle with symptoms of depression, guilt, hopelessness, distress, low moods, depressed moods helplessness, feelings of worthlessness, and a loss of interest in life and work.
Several medications, such as acne medications, birth control, high blood pressure drugs, and cholesterol drugs, can cause depression.
Antidepressant medications, caffeine, corticosteroids, ADHD drugs, asthma medications, thyroid medications, seizure drugs, and drugs for Parkinson's can cause anxiety.
A brisk 30-minute walk or jog around a track or in your neighborhood, three times a week, can be as effective at relieving the symptoms of major depression as a standard drug.
Eating a quarter of a cup of walnuts can lead to 26% lower depression scores.
Eating half to one cup of blueberries per day can increase serotonin (the happy hormone) and protect against the expression of the SCKL2 gene, which is linked to higher suicidal rates and depression when suppressed.
Omega-3s from fish, high in DHA and EPA, can improve anxiety and decrease symptoms of depression.
Lower levels of antioxidants in the body are linked to increased anxiety and depression.
Coffee is the number one source of antioxidants for Americans, but superior sources like shade-grown or organic coffee are recommended for enhancing antioxidant properties.
Gut-friendly foods like sauerkraut, apple cider vinegar, fermented foods, kimchi, and kefir can improve mental health, as 95% of the body's serotonin is produced in the gut.
The top five foods recommended for anxiety and depression are walnuts, blueberries, omega-3s from fish, antioxidant-rich coffee, and gut-friendly fermented foods.
Poor gut health and lack of serotonin production due to unhealthy eating habits could be contributing factors to depression and anxiety.
Lifestyle factors, such as regular exercise, can be as effective as medication in alleviating symptoms of depression.
It's important to be aware of potential medication side effects and consider consulting a doctor about alternative approaches if experiencing anxiety or depression.
A holistic approach, incorporating dietary changes, lifestyle modifications, and professional guidance, can be beneficial for managing anxiety and depression.
Transcripts
if you are struggling with anxiety or
depression i'm going to show you exactly
what you can be eating on a daily basis
that science shows can make a
significant improvement in how you feel
millions of americans struggle with
symptoms of depression guilt
hopelessness distress
low moods
depressed moods helplessness
feelings of worthlessness
just a loss of interest in life and work
and what we're supposed to be engaged
with
or feelings of just a lot of pressure a
lot of doom a lot of gloom
it's very prominent today's world you're
not alone and these can be really driven
by a lot of
life occurrences
health conditions don't make them any
better chronic pain sleep issues
inflammation all make depression worse
there's even medications that make
depression worse let me show you what
those are if you're struggling with
anxiety restlessness
panic attacks
difficulty concentrating irritability
increase or decrease of your appetite
fatigue
weight gain
from a lot of stress if that's you i'm
going to show you what you should be
eating can be eating to aid whether it's
a depression or an anxiety or a combo of
both
here's what to avoid
there are several medications that make
both of these conditions worse and then
i'm going to cover my top five foods
that are going to help you to feel
better right away today
medications that cause depression
are acne medications which is just
acne itself can depress people the
medication does
birth control
think about how many
women are on that and the correlation
there of taking birth control your cycle
and depression high blood pressure drugs
and even cholesterol drugs
can create cognitive impairment
which leads to depression
now from an anxiety standpoint
antidepressant medications
can create
anxiety
so this is why drugs are so dangerous
and i want to help so many of you
choose the right foods to make health
simple so you don't have to rely on
these
antidepressants
give a stimulation to the system but
that can lead you all the way to a
stimulation of anxiety also any
medication with caffeine in it can make
anxiety worse corticosteroids
adhd drugs
asthma medications thyroid medications
seizure drugs
and drugs for parkinson's if you're on
any of those
and you're struggling with anxiety
please don't just rush to add another
pill to the mix
consider talking to your doctor about
those i can't give you a health consult
here obviously you want to seek a
doctor's attention for how to use a
medication but it might be that your
anxiety or depression is just caused by
those now
once some of those things are out of the
way
let's talk about some of the lifestyle
factors some of the environmental
factors that are driving these choices
primarily i want to talk about the foods
but there's simple things you can be
doing like did you know there was a
study just down the road from me duke
university medical center
did a study in a brisk 30-minute walk or
jog around a track or in your
neighborhood
three times a week
can be just as effective at relieving
the symptoms of major depression
than a standard pill would than a
standard drug so moving your body
extremely important
so i could go deep into the lifestyle
side of things if you need help getting
started on a lifestyle check out the
resources below it'll help you to take
that next step and to really start
experiencing real health but what can
you eat my top five foods
for anxiety and depression here we go
number one walnuts a quarter of a cup of
walnuts
26 2
twenty six percent lower depression
scores
when the group and the study ate
a quarter of a cup of walnuts you could
do that right away today
you could blend them up even and put
them into a smoothie if you wanted to or
get creative and put them in a salad
26 lower depression scores number one
food walnuts number two blueberries i
love blueberries take a quarter
or excuse me half
take a half
to one cup per day
of blueberries they not only
increase
your serotonin which is your happy
hormone
but they also increase the expression
of the
ska2 gene i don't even need you to
remember that gene
but that gene is known as the suicide
gene
thereby
when you eat blueberries
it has been shown that it protects you
from the expression
of that gene
therefore when you eat blueberries it
increases the expression of that gene
and people that have suppression of that
gene have been shown to have increased
depression higher suicidal rates so
blueberries actually help you
to enhance that gene to express itself
protects against ptsd
and depression and anxiety symptoms
blueberries
try to get them natural organic or go
pick your own
number three
fat
my favorite fat i have a favorite fat
you might not have favorite fat you
don't like fat
not this type but the type that you eat
is omega-3s
from fish
omega-3s from fish are high in dha and
epa
they improve
anxiety
and they decrease the symptoms
of depression so they make anxiety
better meaning it relinquishes it and
also helps you fight off depression now
they can easily
travel through and to the brain that can
cross the blood-brain barrier that's why
i love them for any kind of mental
health issues
they interact with mood-related
molecules in the brain to enhance them
they also have anti-inflammatory actions
that might help relieve depression
because it lowers inflammation
number four
antioxidants
the lower the antioxidants
the more anxiety and depression let me
say that again the lower the
antioxidants in your body the more
anxiety and depression you will have
that's from a 2014 study in current
neural pharmacology
the number one source this is going to
shock you
of antioxidants
for americans your number one source
number one way to get this in
coffee
cough by far
not even close
coffee is the number one source of
antioxidants now not all coffee is built
and made the same i actually have one
sitting next to me here
to enhance the properties of
antioxidants you want to have a superior
source of the processing and the
source of the bean of the coffee
to enhance its properties of
antioxidants so if this is going to be
our number one source of antioxidants
folgers isn't getting it done
poor quality processed coffee we want
shade grown
or we want organic coffee
and that's going to get the most out of
the antioxidants
finally number five
gut food
sauerkraut
apple cider vinegar fermented food
kimchi kefir
probiotics
the food that the gut lives off of and
loves
95
of your body's serotonin the happy
hormone is made in the gut
bad gut environment poor nourishment to
the gut
lack of serotonin production
down regulation of mental health
what you eat could it be the poor foods
that are going in are not cultivating a
proper gut
not cultivating serotonin and that's
what's depressing you that's what's
making your anxiety worse
put some gut food in and find out these
are my five
anti-anxiety
depression helping
superfoods that are very easy to put
into your system
now
that's the mental side of it
for eating that's the movement side of
it will also help your mental health
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