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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 March 13, 2019

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on the small tasks.

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                      2. Take a break from your work desk.

                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                      3. Upgrade yourself

                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                      4. Talk to a friend.

                      Talk to someone and get your mind off work for a while.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget about trying to be perfect.

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                      6. Paint a vision to work towards.

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                      7. Read a book (or blog).

                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                      Check out the best selling books; those are generally packed with great wisdom.

                      8. Have a quick nap.

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                      9. Remember why you are doing this.

                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                      10. Find some competition.

                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                      11. Go exercise.

                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                      12. Take a good break.

                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                      More Resources About Getting out of a Rut

                      Featured photo credit: Joshua Earle via unsplash.com

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