Adopting a Mediterranean diet may not only shrink your waistline, but it may also improve your state of mind. In The Self-Healing Mind: An Essential 5-Step Practice for Overcoming Anxiety and Depression, and Revitizing Your Life, psychiatrist Gregory Scott Brown examines the link between what we eat and our mental health. I’m here. For example, the authors cite a recent study called the SMILES trial. This indicates that the patient who adopted more of the anti-inflammatory Mediterranean diet had 30% fewer depressive symptoms than his after 6 months. “We are interested in the fact that psychiatric disorders such as bipolar disorder, depression, anxiety and ADHD are as linked to inflammation as other lifestyle diseases such as hypertension and type 2 diabetes. I’m learning more,” he says. For optimal mental health, Dr. Brown recommends adding these 6 of his superfoods to your diet.
Dr. Brown writes in The Self-Healing Mind that eating probiotics can help with more than just digestion. Better equipped to deal with stress. It also indicates less inflammation in the body. Both of these factors are associated with better mental health. “
If you struggle with anxiety, consider swapping your morning cup of joe for this venerable drink rich in L-theanine. It is possible) and increases GABA (which helps calm you down).
Oily fish rich in omega-3 fatty acids can help reduce the type of inflammation associated with mental illness. It contains. Not a fan of seafood? “For people who don’t like fish, this is an area where supplements have gained a lot of support in the scientific community,” says Dr. Brown.
If you’re looking for a meal that improves your mood and health, make yourself a big salad and replace the iceberg lettuce with dark leafy greens like kale, chard and spinach. It actually helps build some of the precursors for neurotransmitters like serotonin, dopamine and norepinephrine,” he says.
One of the most nutritious foods on the planet, eggs contain B vitamins, which play a role in brain development and mood regulation, and vitamin D, which studies have shown to reduce symptoms of depression. is packed tightly.
Looking for healthy snacks? Get angry! Called “brain fertilizer” by some scientists, brain-derived neurotrophic factors found in foods such as almonds, walnuts and cashews help promote cell growth and connection. Consuming nuts has been shown to increase BDNF levels and reduce symptoms of depression, points out Dr. Brown.