Advertising
Advertising

3 Lifestyle Triggers that Relieve Depression and Anxiety

3 Lifestyle Triggers that Relieve Depression and Anxiety

Depression and anxiety are a big problem for a lot of people. It feels like this problem becomes a part of who you are.

It doesn’t have to be that way.

I have seen people transform from being crippled by depression and anxiety, to a point where they get that feeling of serenity back in their lives. The dark cloud of depression begins to fade and the heavy weight of anxiety gets lighter. They used the 3 ‘lifestyle triggers’ to achieve this state.

The beauty of these particular lifestyle triggers is their simplicity. No side effects. Not emotionally draining. This makes it so easy to stay committed and consistent towards them.

So you probably have one big question right now…

Advertising

What Is A ‘Lifestyle Trigger’?…

First, you need to understand what is actually going on with your body when you’re feeling depressed and anxious. Once you can understand the physical problem, you just need to know how to reverse it.

First, some science…

I want you to imagine you have 2 buckets in your body (ok, maybe not too science-y). One bucket is for stress hormones (cortisol and adrenaline), the other is for feel-good neurotransmitters (these are messengers in the brain responsible for mood). Normally, there is a good balance between these two buckets and they complement each other, helping the body create a state of serenity. I call this balance your ‘Hormone Harmony’, remember this, it’s important for later.

When you’re depressed and anxious, the stress hormone bucket fills to level where it is unmanageable to the body. The feel-good neurotransmitter bucket empties to a level where they don’t work or receive correctly anymore. These imbalances your hormone harmony, therefore ending the serenity and creating all the nasty symptoms of depression and anxiety.

That’s why sometimes you might feel like you have no rational reason for feeling depressed or anxious, but you still feel like crap. You can’t just ‘Snap out of it’. You can’t just click your figures and fix a broken hormone harmony. So don’t be hard on yourself about it.

Advertising

You need to reverse the damage done to your hormone harmony, therefore reducing your symptoms. The answer to this is something I call ‘Lifestyle Triggers’. This is a principle I have developed, working as the fitness coordinator at one of the UK’s leading mental health hospitals. The great thing is, they help improve general mental health (memory, energy, mood) as well as reducing symptoms of depression and anxiety.

Basically, these are slight unique changes and factors in your lifestyle, you could look at them as small steps that reverse the damage to your hormone harmony. This is why they can give you quicker relief from symptoms of depression and anxiety compared with traditional psychotherapy. This is because they are fixing the physical root cause of the symptoms… your hormone harmony. I’m not for one moment suggesting you shouldn’t undergo psychotherapy, just pointing out that you’ll need an approach from both angles.

So, the 3 lifestyle triggers I’m going to share with you…

1. Create A Positive ‘Exercise-Stress Axis’

The exercise-stress axis is a principle I created and work by, which allows me to use exercise to relieve depression and anxiety. Let me explain… All exercise is a stress on the body. Your body can either adapt to this stress, thereby lowering your stress hormones at rest, or it can overload the body and actually increase stress hormones at rest. I call this balance your exercise-stress axis. The idea is to create a positive one so that over time your stress hormones reduce right down and improve your hormone harmony.

With me so far? Good, let’s keep going…

Advertising

The key is to not use traditional exercise, instead use something I call ‘flexible exercise’. This is different from  traditional exercise as it’s far shorter, 10/20/30 minutes long. These short timely bursts of exercise give the body a chance to adapt to the stress of exercise, therefore emptying the body of stress hormones giving you an improved hormone harmony and relieving symptoms.

2. Avoid ‘Negative Trigger Foods’

The food we eat is constantly affecting our hormones, neurotransmitters and nervous system. I call these 3 systems your power 3 as they can all rebalance your hormone harmony when they are functioning correctly. I call this constant dynamic between the food you eat and the power 3 the ‘Food-Mood Constant’. The idea is to create a positive food-mood constant, therefore relieving symptoms through a better functioning power 3. So a simple way to get started with this is one crucial ‘lifestyle trigger’… Avoid ‘Negative Trigger Foods’, these are all the foods that inhibit the power 3 and trigger a negative response to your hormone harmony. Some of these foods are well known…

Big portions of simple carbohydrates and sugar- will create peaks and lows in blood sugar. This forces the body to increase stress hormones (adrenalin and cortisol) to try and rebalance it.

Over processed foods- will put pressure on the power 3 and stop them functioning properly. Unfortunately, there’s a lot of these negative trigger foods, some are hidden by clever marketing.

3. Have A Daily ‘Motivational Prompt’

The final lifestyle trigger brings it all together and just helps to ensure consistency and compliance to the first two. Simply create a ‘motivational prompt’ and write it down each day. This is something that instantly triggers motivation for the person that day.

Advertising

This is usually a desired outcome of the first two lifestyle triggers like; improve my energy, feel less tired and fatigued, feel less stressed, reduce my anxiety. When motivation is feeling low and you feel like you might not bother doing your 10 minutes flexible exercise workout or you are going to binge on some negative trigger foods, look at the prompt and remind yourself why you are using the lifestyle triggers.

The Beauty Of Lifestyle Triggers…

The beauty of lifestyle triggers is that you are in control of them. Unlike therapy or medication where you may feel dependent on a therapist or pill, you get a real sense self-control which is really empowering and very important to someone depressed or anxious.

This means you are in control of the depression or anxiety, not the other way around. As I have already said, I’m not suggesting you shouldn’t do therapy or take medication, but you should be using things like lifestyle triggers along with them.

Remember, if you are experiencing symptoms of depression or anxiety, always seek medical advice and talk to a doctor. These things are nothing to ashamed of. If you found this useful please like and share, as it might help someone else going through the same thing. We can beat depression and anxiety together.

More by this author

Ben Jones

Fitness Coordinator

We Feel Empty Because Our Bodies Aren’t Evolved to Cope With the Current Lifestyle How Not to Let Negative Thoughts Trump the Positive Vibes The 20-Minute Morning Routine That Relieves Anxiety The 10-Minute Daily “Lifestyle Trigger” That Relieves Anxiety and Depression 2 Major Flaws in Your Diet That Cause Stress and Anxiety

Trending in Brain

1 15 Brain Foods That Will Super Boost Your Brain Power 2 10 Scientific Ways to Improve Your Long Term Memory 3 7 Natural Memory Boosters That Actually Work for All Ages 4 How to Train Your Brain to Be Creative 5 How to Think Critically: 5 Powerful Techniques

Read Next

Advertising
Advertising
Advertising

Last Updated on December 9, 2019

15 Brain Foods That Will Super Boost Your Brain Power

15 Brain Foods That Will Super Boost Your Brain Power

These days, there are so many food choices. Every marketing trick is used to make you buy brain foods, all-natural, fat-free or gluten-free products.

Could you blame them? They need to make a profit to keep existing and delivering their goods to the consumers.

But does this mean that foods with these labels are just regular products or do brain foods really exist?

That’s when research came in and proved that brain foods (meaning: foods that have a positive effect on the brain) really do exist.

In this article, you will find 15 brain foods you should be eating to keep your mind sharp.

1. Blueberries

One of the greatest gifts of Mother Nature — blueberries. Blueberries are known as the king of antioxidants[1] and are used to detox the body.

There are not a lot of studies that tried to prove the relationship between blueberries and the improvement of brain function. But there’s one study that consisted of 9 elderly people. They found that consuming blueberry juice on a daily basis for 12 weeks improved memory function.[2]

If this is not reasonable enough to include blueberries into your diet, you should read the following article on other benefits of blueberries: 10 Benefits of Blueberries That Will Impress You

As with every single one of the brain foods listed here: Consuming more than necessary can also lead to side effects, this is the same with blueberries.[3]

When including blueberries in your diet along with other brain foods; make sure to eat no more than 0.5 cups (4 oz./113 grams) a day.

2. Broccoli

The first vegetable on the list, broccoli. Whatever you do with it; roast, steam, blanch or saute.[4] It will still improve the sharpness of your brain.

There are two main nutrients in broccoli that makes it one of the brain foods on this list. Vitamin K, which is also found in lower amounts in blueberries, helps strengthen cognitive abilities.[5] The nutrient Choline improves your memory.[6]

There’s six times more vitamin K in broccoli than in blueberries. The downside is that blueberries are a bit tastier.

Include some broccoli with every warm plate you eat in a day, and your brain will turn into a SUPER brain.

Advertising

3. Walnuts

Walnuts are the best choice of all the nuts when it comes to improving cognitive function. They have the same benefits as every other nut, but walnuts also contain omega-3 fatty acids.[7]

Beside the improvement of heart health,[8] walnuts also provide a sharper memory (at least to women).[9]

Consuming walnuts also help slow mental decline[10] because of the Vitamin E that is found in walnuts.[11]

Next time you crave a snack, buy a bag of unroasted and unsalted walnuts. In the future, this will be the replacement of all unhealthy snacks like Twix.

Brain foods are not brain foods because they contain a lot of sugar. Brain foods usually consist of a high amount of vitamins and antioxidants. That’s how you can recognize them.

4. Green Tea

Some of us are coffee drinkers while others prefer tea. You don’t have to choose one or the other because both of them made it to the list (you’ll read later about coffee in number 11 of brain foods).

Green tea contains more than just caffeine; it contains L-theanine which essentially lowers the anxiety levels.[12] It also increases the levels of dopamine and alpha wave production (relaxation).

The lower levels of caffeine in green tea compared to coffee makes this a perfect brain function drink. Caffeine and L-theanine show synergistic effects that work best with the amount of caffeine found in green tea.[13]

People who drink green tea have proven that they have a more stable energy level and increased productivity compared to when they drink coffee. So, if you’re looking for brain foods that will enhance your productivity; green tea is the way to go.

5. Oranges

Orange has a high amount of Vitamin C in it. One large orange is enough to fulfill 100% of your daily Vitamin C intake. Vitamin C has a lot of benefits:

  • Vitamin C reduces the risk of chronic diseases like heart disease[14]
  • It may help fight against high blood pressure[15]
  • Vitamin C boosts immunity by increasing the production of white blood cells[16]
  • The most important of all: high levels of Vitamin C are found to be related to the improvement of memory and thinking. People suffering from dementia has been shown to have low levels of Vitamin C.[17] This may mean that by consuming enough Vitamin C, you will be able to prevent dementia.[18]

To learn more about everything related to Vitamin C, read the following article: All You Need To Know About Vitamin C Benefits (and Recipes To Boost Your Daily Intake)

6. Avocados

Avocados fit very nicely in your salad, or you may even like it on toast.

Avocado is a source of healthy fats; monounsaturated fat. Monounsaturated fat is believed to contribute to healthy blood flow which in turn means a healthy brain.[19]

Besides that, avocados also lower blood pressure which will prevent a decrease in cognitive abilities.[20]

Advertising

Adding 1/4 or 1/2 avocado daily should do the trick and help your brain function as a superhero.

If you need practical ways to include avocado in your daily diet, check this out: 50+ Super Easy Avocado Recipes At Home Now

7. Coconut Oil

Coconut oil is a multi-functional oil; some bathe in it, some put it all over their skin, and it’s also used for cooking. To get the following benefits out of it; you should consume it orally (but that’s up to you of course).

When it comes down to improved brain function; coconut oil has proven to boost brain function in Alzheimer’s patients.[21] Although it isn’t shown to work on people without Alzheimer’s; it can never hurt.

Besides that, there are many more benefits to coconut oil.

8. Spinach

One research found that when elderly consumed one (or two) daily serving of spinach (or other leafy greens for that matter) for an average of 5 years had the same cognitive abilities as someone 11 years younger who never consumed leafy greens.[22]

This all is thanks to Vitamin K that is found in leafy greens like spinach, kale, collards and mustard greens.

Popeye looks impressive from the outside, and you will look impressive from the inside once you consume your daily spinach: 6 Mouth-Watering Spinach Recipes You Should Not Miss

9. Oatmeal

Known for its use as breakfast, oatmeal is one of many kinds of cereal that contains more than just sugar.

There’s a reason why oatmeal is often used as breakfast. It is because of the many carbohydrates that are in it which act like a shot of glucose that spikes your blood sugar levels.

Glucose is sent immediately to the brain to help it function. In essence, this means that the higher the concentration of glucose in your blood, the better you can focus and remember things.[23]

If you suffer from low blood sugar levels in the morning and can’t function without having a big breakfast immediately upon waking, oatmeal is going to be your best friend.

10. Raisins

Children often consume them as healthy snacks because it’s sweet. But did you know raisins promote brain function?

Raisins are the number one source of boron of all brain foods. The research found that the level of boron is related to hand-eye coordination and short-term memory.[24] Increased levels of boron improves both.

Advertising

Besides that, raisins also heal wounds faster and prevent deficiency in Vitamin D.

11. Coffee

We touched on the benefits of green tea earlier, but that doesn’t mean coffee can’t serve its purpose to brain function as well. If you prefer coffee over tea; listen (actually read) closely.

There’s something about coffee that most people don’t even know. The point is that most of us consume more antioxidants through coffee than any other of the mentioned brain foods.

This is not because there are more antioxidants in coffee; it’s because coffee is consumed the most of all brain foods.

These antioxidants protect your brain from cell death which in turn protects you from dementia and related diseases.[25]

Not to mention that caffeine may also prevent dementia and Alzheimer’s.[26][27]

You don’t have to give up your coffee; except for all the sugar and milk you put in it. Drink your coffee black and keep it to a maximum of 3 per day and you should be okay.

12. Almonds

Earlier we touched upon walnuts, but most nuts are generally good for your health (as long as you don’t overdo it).

Almonds are most known for their potential of enhancing memory and delaying Alzheimer’s progression.[28][29] Of course, they share the same benefits with the walnuts, but almonds are lower in omega 3 fats.

If you forget things on a daily basis, maybe a handful of almonds per day can help you.

Five to six almonds a day should do the trick. If you’re not watching your weight, you can just grab a handful. But don’t overdo it because there’s a lot of fats in nuts.

Here’re more benefits of almonds you should know: 10 Benefits of Almonds That Will Surprise You (+Healthy Recipes)

13. Lentils

Lentils for the vegans among you is one of the best sources of protein among legumes. Besides that, it is a rich source of various essential nutrients like iron, Vitamin B6, and folate (Vitamin B9).

Besides the fact that they make a terrific combination with rice; lentils also serves its purpose in the brain. All the essential nutrients improve brain function in their own way:

Advertising

  • Folate (Vitamin B9) keeps your mind sharp while you get older.[30]
  • Iron plays an essential role in cognitive functioning with pregnant women.[31]
  • Zinc is well known for boosting memory.[32]
  • Vitamin B6 and thiamine give you more energy and focus.[33][34]

As you can see; lentils make up one of the best brain foods on this list. But this also depends on your preference as some of you might’ve never even eaten lentils.

14. Strawberries

Most berries and other related fruits like strawberries (which are technically seen not berries) are all known to have beneficial effects on the brain.[35] They help prevent age-related memory loss and may even slow the progress of Alzheimer’s.[36]

Another thing that is more strawberry related is the amount of potassium in it. Potassium is related to increased blood flow thus improved cognitive function.[37]

Eight strawberries per day should do the trick and give you many benefits besides these brain-enhancing benefits: 10 Amazing Benefits of Strawberries that You Probably Never Knew

15. Red Wine

Last but not least, red wine. Although alcohol itself is not related to any improvement in brain functioning; some studies show that there are benefits to drinking lightly or moderately.

Out of all the alcoholic beverages, red wine is the one with the most favorable results. Research shows that red wine may even slow aging[38] and it can also decrease the risk of dementia.[39]

Although these results are based on research, the researchers don’t recommend that any non-drinkers start drinking. Especially younger people shouldn’t aim to drink red wine as the most benefits (or no increased risks) are found in the elderly.

If you think about drinking red wine, you should drink maximum 1 glass of red wine per day as a woman and maximum of 2 glasses of red wine per day for men. One glass of red wine should contain 175ml, don’t overdo it.

Keep in mind that there are also potential risks to drinking alcohol. Such risks include addition, depression and weight gain when you’re not drinking carefully.

Conclusion

“You are what you eat.”

One of the oldest sayings ever expresses all you need to know.

Every food on this brain foods list is put on this list because it enhances brain functioning in some way. So, whichever food on this list you choose to eat after reading this article doesn’t matter.

What matters most is that you read everything closely and choose one of the brain foods that fit your goal the most.

Enjoy eating your next brain food!

More About Boosting Brain Power

Featured photo credit: Melissa Belanger via unsplash.com

Reference

[1] Wild Blueberries: Wild Blueberries Antioxidants
[2] NCBI: Blueberry Supplementation Improves Memory in Older Adults
[3] Good Health All: 8 Major Side Effects OF Eating Too Many Blueberries
[4] Skinny Ms: How to Make Broccoli Taste Good, Each and Every Time
[5] Wellness Resources: Vitamin K Enhances Cognitive Function During Aging
[6] The American Journal of Clinical Nutrition: The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort
[7] The Journal Of Nutrition: Role of Walnuts in Maintaining Brain Health with Age
[8] NCBI: Cardiovascular risk factors and cognitive function.
[9] NCBI: LONG-TERM INTAKE OF NUTS IN RELATION TO COGNITIVE FUNCTION IN OLDER WOMEN
[10] NCBI: Vitamin E and cognitive decline in older persons.
[11] NCBI: Vitamin E-gene interactions in aging and inflammatory age-related diseases: implications for treatment. A systematic review.
[12] NCBI: The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent.
[13] NCBI: L-theanine and caffeine in combination affect human cognition as evidenced by oscillatory alpha-band activity and attention task performance.
[14] NCBI: Effect of five-year supplementation of vitamin C on serum vitamin C concentration and consumption of vegetables and fruits in middle-aged Japanese: a randomized controlled trial.
[15] NCBI: Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials.
[16] NCBI: Association between nutritional status and cognitive functioning in a healthy elderly population.
[17] NCBI: Dietary antioxidants and dementia in a population-based case-control study among older people in South Germany.
[18] National Institute of Health: Vitamin C
[19] JOURNAL OF NEUROCHEMISTRY: Dietary intake of unsaturated fatty acids modulates physiological properties of entorhinal cortex neurons in mice
[20] National Institute on Aging: High blood pressure is linked to cognitive decline
[21] NCBI: Effects of beta-hydroxybutyrate on cognition in memory-impaired adults.
[22] News Wise: Eating Green Leafy Vegetables Keeps Mental Abilities Sharp
[23] PNAS: Stoichiometric coupling of brain glucose metabolism and glutamatergic neuronal activity
[24] NCBI: Nothing Boring About Boron
[25] NCBI: Neuroprotection and antioxidants
[26] NCBI: High Blood caffeine levels in MCI linked to lack of progression to dementia.
[27] NCBI: Hypoxia/reoxygenation impairs memory formation via adenosine-dependent activation of caspase 1.
[28] Science Direct: Repeated administration of almonds increases brain acetylcholine levels and enhances memory function in healthy rats while attenuates memory deficits in animal model of amnesia
[29] Science Direct: Almond, hazelnut and walnut, three nuts for neuroprotection in Alzheimer’s disease: A neuropharmacological review of their bioactive constituents
[30] NCBI: Folic acid, ageing, depression, and dementia
[31] The American Journal of Clinical Nutrition: Iron treatment normalizes cognitive functioning in young women
[32] ResearchGate: A potential medicinal importance of zinc in human health and chronic disease
[33] ORA: Vitamin B6 for cognition
[34] Springer Link: Thiamine supplementation mood and cognitive functioning
[35] J. Agric. Food Chem: Berry Fruit Enhances Beneficial Signaling in the Brain
[36] NCBI: Dietary intake of berries and flavonoids in relation to cognitive decline
[37] Science Direct: Potassium 2-(1-hydroxypentyl)-benzoate improves learning and memory deficits in chronic cerebral hypoperfused rats
[38] NY Times: New Hints Seen That Red Wine May Slow Aging
[39] NCBI: Moderate alcohol consumption and cognitive risk.

Read Next