How Does What We Eat Affect Our Mind?
Managing depression with optimal nutrition.
It’s no secret that we fail to prioritize our health and nutrition in the Western world. We live in a society where we would rather treat our symptoms than figure out the true problem causing our symptoms.
A simple example: someone with high blood pressure will religiously take their HBP meds but continue to eat high-cholesterol and highly saturated fatty foods like red meat and processed meat on a regular basis.
So they’d rather take meds to temporarily relieve the symptoms than take responsibility for what they put into their mouths?
Coming to terms with reality on topics like this has always blown my mind, and truthfully saddens me in regards to the healthcare system.
Thankfully, knowledge about how proper nutrition (aka a majority if not complete plant-based diet) is becoming more mainstream.
More people are learning that diet has the ability to prevent and reverse major and chronic illnesses. Though, it still is infrequent that typical doctors will suggest you change your diet before they put you on meds.
That’s just the way it is. Typically, a person showing symptoms will be offered psychiatric medications first, as this is a frequent first line of defense.
Symptoms
If you believe you are experiencing symptoms aligning with that of depression, perhaps you can schedule a blood test to check for some important nutrient deficiencies.
There are a handful of deficiencies that can cause symptoms that mimic that of depression. Some of the most common nutrient deficiencies that affect mental health are as follows:
Vitamin D: (found in various non-dairy milks and numerous types of mushrooms) 50–70% of people have low levels of Vitamin D, often due to the geographical region that they live in (lack of access to sunshine.) Vitamin D is so essential to proper brain function and is associated with Seasonal Affective Disorder (better known as seasonal depression). This happens because exposure to sunlight, and specifically ultraviolet rays enable vitamin D to be activated on the skin.
My recommended supplement I have been taking for a long time: Vitamin D Truvani
[Disclaimer: All links are affiliate, thanks for your support.]
Magnesium: (found naturally in cacao, spinach, nuts, avocado, quinoa, oatmeal, etc.) Magnesium transports nutrients to the brain, and deficiencies in it may lead to anxiety and other disorders like OCD.
My favorite Magnesium supplement is this one by Mary Ruth’s Organics. It tastes sooooo good!
Omega 3 Fatty Acids: (found naturally in kidney beans, Brussels sprouts, chia seeds, hemp seeds, seaweed, walnuts, etc.) Deficiencies are associated with anxiety, depression, and an overall negative outlook in life.
My go to is this one — omega 3’s sourced from algae. Cut the middle fish.
B Vitamins: (found naturally in many different fruits and vegetables) B Vitamins are necessary for the upkeep of healthy blood cells. They ensure the proper functioning of various neurotransmitters which are crucial to the experience of pleasure.
Deficiencies in B vitamins can affect mood and prevent/prolong recovery from depression. B12 deficiency can contribute to depression, and 1 in 4 people suffer from a b12 deficiency (ahem, vegan, or not vegan.) I happen to supplement with vitamin D and vitamin b12 that are condensed into one chewable gummy I take daily.
I alternate between a few different b12s just to keep it exciting. Here are the ones I am currently taking. They literally all taste like candy, it’s amazing.
Did you know that 95% of the serotonin your body makes is produced in the gut? Not only should you regularly make an effort to consume as many fruits and vegetables as possible, but also try to avoid excess sugar, salt, fat, and processed junk.
After all, some call the gut “the second brain.” Good gut health is so essential and can be maintained by consuming a lot of probiotics like kombucha, dairy-free yogurt with live bacteria, tempeh, kimchi, etc.)
Supplements
While I personally do like specific supplements, it is important to note that most supplements are not approved by the FDA.
This is because many supplements are made from natural herbs and spices, and it is not possible to accumulate the exact same compounds within a particular supplement.
For example, three of the same ashwagandha capsules may share a very small, yet measurable difference among them in regards to their chemical components. (My favorite one here.)
This makes it very difficult for the FDA to measure the supplement for effectiveness.
It is imperative that you do research on any and all supplements you take and how they will interact with other things. For example. St. John’s Wort is a supplement proven to positively reduce symptoms of depression when compared with a placebo.
Despite this, it should not be taken if this individual is currently taking antidepressant meds, no matter the dosage. This is because they interact chemically in a negative way. It is your responsibility to see what is safe to mix and what isn’t.
Don’t let that scare you away from supplements, but be sure to proceed with caution when putting seemingly natural things into your body.
If you are already prescribed and actively taking medications for a diagnosed mental illness, I do not recommend you stop taking them just to see if a change in diet and/or other lifestyle changes will suffice.
If you feel that you’d like to gradually wean off of your meds or wean down to a lower dosage, talk with your healthcare provider and therapist if you have one to create a game plan.
Why some foods make you depressed:
Poor nutrition is a significant risk factor for the development of mental illness — with the rates of mental illness on the rise nationwide.
- Sugar: an increase in the amount of sugar in one’s diet is associated with an increase in depression
- Artificial sweeteners (fake sugars found in diet sodas and “no-sugar” foods): contribute to depression because it blocks the production of the neurotransmitter serotonin. Use Stevia instead as it is derived from a plant and is an herbal extract.
- Alcohol: it depresses your central nervous system and should definitely be limited or avoided when you’re feeling down and depressed.
- Caffeine: When you consume caffeine on a daily basis, this stresses your central nervous system and increases your stress response. This chronic stress depletes dopamine and serotonin — essential feel-good neurotransmitters.
I truly believe that food has the power to heal us, and can significantly increase our well-being and lessen our dependency on antidepressant drugs. You are what you eat so let’s make sure it’s good for you!
Best,
🆂🆄🆉🍊
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