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10 Foods That Fight Depression And Anxiety

10 Foods That Fight Depression And Anxiety

Depression and anxiety can by caused by many things ranging from genetics to lifestyle choices. Although we can’t always cure depression on our own, we can make little changes in our lives to help fight it. One of the ways we can fight depression and anxiety is by eating foods that are good for our bodies and our minds.

1. Whole Grains Lighten Up Your Mood

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    If you’re looking to improve your mood quickly, grab a healthy, high fiber carbohydrate like whole wheat bread, muffins or pasta. Carbohydrates promote serotonin production; serotonin is the “feel-good” hormone that improves your mood and relaxes your brain and body. Not only that, but whole grains also help maintain a steady blood sugar level, which keeps you from dropping into that terrible “hungry” feeling.

    2. Dark Chocolate Fights Against Depression

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      Although milk chocolate might actually contribute to depression, dark chocolate can aid in your fight against it, as long as you eat it in moderation, of course. The reason it can help fight depression? It’s large amount of antioxidants, as well as it’s ability to boost endorphins and serotonin.

      3. Berries Bring You Joy

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        via PicJumbo

        These tasty, delicious little fruits are packed with antioxidants and vitamins! Blueberries, blackberries, strawberries and raspberries should be incorporated into your diet as much as possible because not only do antioxidants boost your immune system and prevent cancer, but they can play a huge role in your fight against depression, too. You can throw them on your cereal, in your yogurt or smoothies, or enjoy them all on their own!

        4. Walnuts Supports Overall Brain Health

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          Like most nuts, walnuts are an excellent source of protein, fiber, antioxidants, vitamins and minerals. What makes walnuts really stand out though, is the omega-3 fatty acids they also contain. In fact, walnuts are one of the richest plant-based sources of omega-3s, which can help lower depression and support overall brain health. So, the next time you’re feeling blue or anxious, grab a bag of walnuts to munch on.

          5. Salmon Boosts Brain Power

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            via PicJumbo

            Speaking of omega-3s, fatty fish like salmon are also great sources of this fatty acid.Not only is fish great for boosting your brain health and fighting depression, but they are excellent for your overall health, too. Eating fish regularly can help improve circulation and reduce inflammation. The American Heart Association recommends eating two servings of salmon, or other fatty fish, a week.

            6. Dark Leafy Greens Fight Anxiety And Depression

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              Dark leafy greens are probably the healthiest, most nutrient-dense food around. Spinach, kale and Swiss chard can help prevent cancer, boost your immune system and, of course, fight depression and anxiety.

              7. Seeds Give You A Good Night’s Sleep

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                Munching on seeds to cure your crunchy cravings can help you cut down on calories. It can also help you fight depression! Flax seeds, chia seeds and hemp seeds are full of omega-3s, which we already know is great for our brains! Pumpkin seeds are also great for fighting depression because they are packed with l-tryptophan, an amino acid that is a precursor to melatonin, which we need for sleep. Pumpkin seeds also help increase serotonin levels.

                8. Beans Can Lift Your Mood

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                  We all know that beans are absolutely amazing for your overall health because they’re high in protein, iron, folate, carbohydrates and fiber, but low in cholesterol. So we all know beans are good for our heart, but did you know they’re also good for you mind, too? Beans have selenium in them, which can help lift your mood whenever you’re feeling low. Eat them mixed with rice, in a burrito or in a bean salad.

                  9. Avocado: Tasty Choice For Better Brain Health

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                    This super food (and super delicious fruit) is an edible all-star because it contains tryptophan, folate and more of those brain-healthy omega-3s! However, even though it’s amazing for your health, it’s still high in fat and should be consumed moderately. To take advantage of it’s creamy tastiness, eat it thinly sliced on top of sandwiches and burgers, or in your salad.

                    10. Mushrooms: Superfood For Your Brain

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                      via Flickr

                      Mushrooms are good for your mental health and here’s why: they help lower blood sugar levels, evening out your mood, and they promote healthy gut bacteria, and the gut is where 80 to 90 per cent of our body’s serotonin is manufactured. Mushrooms can be eaten a variety of ways and in a variety of dishes! Enjoy them raw in salads or throw them on your pizza, and fight depression and anxiety!

                      Featured photo credit: Viktor Hanacek via picjumbo.com

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                      Last Updated on December 2, 2019

                      10 Powerful Ways to Stop Worrying and Start Living Today

                      10 Powerful Ways to Stop Worrying and Start Living Today

                      Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

                      In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

                      These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

                      1. Make Your Decision and Never Look Back

                      Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

                      But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

                      Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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                      2. Live for Today, Package Things up in “Day-Tight Compartments”

                      You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

                      The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

                      3. Embrace the Worst-Case Scenario and Strategize to Offset It

                      If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

                      Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

                      If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

                      4. Put a Lid on Your Worrying

                      Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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                      To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

                      In the same manner, you can put a stop-loss order on things that cause you stress and grief.

                      5. Fake It ‘Til You Make It – Happiness, That Is

                      We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

                      If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

                      Marcus Aurelius summed it up aptly:

                      “Our life is what our thoughts make it.”

                      6. Give for the Joy of Giving

                      When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

                      One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

                      So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

                      7. Dump Envy – Enjoy Being Uniquely You

                      Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

                      Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

                      8. Haters Will Hate — It Just Means You’re Doing It Right

                      When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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                      So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

                      9. Chill Out! Learn to Rest Before You Get Tired

                      Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

                      It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

                      It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

                      10. Get Organized and Enjoy Your Work

                      There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

                      But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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                      Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

                      More About Living a Fulfilling Life

                      Featured photo credit: Tyler Nix via unsplash.com

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