Tldr; A diet that is rich in fresh fruit, vegetables, and soy.
How does it help? Remember from our previous blog post:
”...what you eat directly affects the structure and function of your brain and, ultimately, your mood,”(Eva Selhub MD).
Getting the right nutrients can help your depression symptoms, (ie: improving mood and reducing anxiety). In our blog post next week we will go more in-depth into the science and research behind how food can be helpful with depression. Stay tuned!
Foods that may help elevate your mood:
Disclaimer: These are only suggestions pulled from research linked below. We are not dietitians so we cannot and are not prescribing food, giving meal plans, or telling you to eat any of this.
NUTS & SEEDS!
Walnuts
Brazil nuts
Chia seeds
Flaxseed
Pumpkin seeds
Cashews
Peanuts
Sunflower seeds
Almonds
Fruit & Berries!
Berries
Mango
Citrus (except grapefruit depending on meds)
Grape juice
Whole grains
Black Beans
Chickpeas (chickpea pasta?!)
8. Soybeans
Veggies!
Asparagus
Spinach & Other Dark Leafy Veggies (like Swiss Chard, Kale & Collard Greens)
Carrots
Chanterelle Mushrooms
Chinese Broccoli
Potatoes & Sweet Potatoes
Brussels sprouts
Black-Eyed Peas
Grains & Beans & Legumes!
Whole Wheat Bread (Inc. Whole-wheat English Muffin)
Quinoa
Barley
Oats
Lentils
Edamame
Chickpeas & Hummus
Sea Creatures!
Atlantic mackerel
Sardines
Block cod
Anchovies
Oysters
Rainbow trout
Albacore tuna
Mussels
Pacific halibut
Tuna, in water
Cod liver oil
Swordfish
Atlantic herring
Yellowfin tuna
Salmon
Rainbow trout
Sockeye salmon
Land Creatures!
Turkey breast
Chicken breast
Dairy!
Ricotta
Yogurt
Swiss cheese
Mozzarella cheese
Foods To Avoid:
Avoid alcohol
Avoid food & drinks high in sugar
Avoid Saturated and Trans Fats
Avoid refined carbs
Keep an eye out for our blog post next week! We will be covering why all of the foods mentioned above have been shown in research to help depression. Stay tuned!
Are You Suffering From Depression?
Join our 60-day Challenge!
The HFC 60-day challenge is for people struggling with depression, who want to lose 5 pounds, and feel better than they have in a long time! This is a remote program, so you can join from anywhere.
Includes:
- Customized workout program
* Gym workouts
* Quick workouts
* At-home workout options
- Guided walking meditations
* Start getting into a better headspace and start moving!
- Daily nutrition lessons and nutrition habits
* Start looking and feeling better!
- Weekly 30-minute phone/ Skype consultations with Taylor! ($500 value)
- iPhone app
- Daily reminder text messages
**Disclaimer: Depression and other mood disorders are serious mental illnesses that may require medical attention and treatment. Please consult with your physician before starting a nutrition and fitness program.**
References:
Dangerfield, M., & Greatist.com. (2014, January 14). 10 nutrients that can lift your spirits. Retrieved from https://www.washingtonpost.com/national/health-science/10-nutrients-that-can-lift-your-spirits/2014/01/14/05f4e514-7a4d-11e3-b1c5-739e63e9c9a7_story.html
Johnson, J. (2019, August 20). Diet and depression: Foods to eat and avoid. Retrieved from https://www.medicalnewstoday.com/articles/318428
Peeke, P. (2017, December 07). Mood, Food and Bipolar Disorder: A New Prescription. Retrieved from https://www.huffpost.com/entry/bipolar-disorder_b_5578079?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAMq4cUkgS2k9Y86CmmyM4lXBokYC3Plzj3BWFlEhr-0FRr4EMLqZZ8WTosdiNxc31vbUGN_KjI5suqUQtkcTWuJcviWpq3-wf2gl9Wg1kI8udx4-wckPLZQab2B4FiijQlueRggFI-pBHpwozPC-apew0Xn2e7WfD9lklAdWQkRR
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