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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 September 25, 2019

                      How to Tap Into the Power of Positivity

                      How to Tap Into the Power of Positivity

                      As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

                      When we were still children, our thoughts seemed to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

                      Just imagine then, how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power!

                      We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities.

                      We’ll never ask that person we like out on a date because we always think we’re not good enough.

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                      We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb.

                      We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits.

                      And we’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head…

                      But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

                      So, how can we tap into the power of positivity?

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                      “Happiness cannot come from without, it comes from within.” – Helen Keller

                      It’s not as hard as it may seem; you just have to practice, practice, practice. Here are 4 simple yet powerful ideas on how you can get started.

                      1. Learn to substitute every negative thought with a positive one.

                      Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

                      Just take a look at these 10 Positive Affirmations for Success that will Change your Life.

                      2. See the positive side of every situation, even when you are surrounded by pure negativity.

                      This one is a bit harder to put into practice, which does not mean it’s impossible.

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                      You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty.

                      If you seek it, you will find it.

                      3. At least once a day, take a moment and think of 5 things you are grateful for.

                      This will lighten your mood and give you some perspective of what really is important in life and how many blessings surround you already.

                      Here’re 60 Things To Be Thankful For In Life that can inspire you.

                      4. Change the mental images you allow to enter your mind.

                      How you see yourself and your surroundings make a huge difference to your thinking.

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                      Instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

                      Learn from this article how to change your mental images: How to Think Positive and Eliminate Negative Thoughts

                      If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

                      And remember:

                      You are (or will become) what you think you are.

                      This is reasonable enough to be proactive about whatever is going on in your head.

                      More About Staying Positive

                      Featured photo credit: Lauren Richmond via unsplash.com

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