Recognize you are in control of how you feel emotionally through the food choices you make every single day, leveraging the power at the end of your fork.
Approach mental well-being with a holistic and integrated strategy, combining healthy whole foods and nutrients with therapy and necessary medications.
Actively ask your doctors about lifestyle interventions like nutrition, exercise, and community connections, rather than solely seeking medication solutions.
Understand that emotional stress can negatively impact your gut microbes and their interaction with food, influencing your overall well-being.
Focus on eating whole, unprocessed foods (e.g., a whole orange instead of juice) to benefit from fiber and avoid added sugars.
Include a wide variety of colorful fruits and vegetables in your diet to maximize plant polyphenols and fiber, benefiting your gut microbes and overall health.
Consistently incorporate leafy greens into your diet to boost folate (Vitamin B9) levels, which is crucial as low folate is associated with low mood.
Tune into your body’s signals by observing how different foods affect your mood, energy, and cognitive function, then adjust your eating habits accordingly.
Aim for an 80/20 rule in your diet, eating healthily most of the time (around 80%) while allowing for flexibility and occasional indulgences without guilt.
Implement slow and steady changes to your eating habits along a healthy continuum, avoiding overwhelming, drastic overhauls for sustainable improvement.
Discuss any supplements with your clinician to ensure quality and suitability, as they are not as regulated as prescription medications.
Get your vitamin levels (e.g., Vitamin D) tested by a doctor before supplementing to confirm deficiency and avoid unnecessary or excessive intake.
Spend 10 minutes outdoors daily with direct sunlight exposure (not through a window) to naturally boost Vitamin D levels, then apply sunscreen.
Consume high-fiber, plant-rich foods like beans, berries, nuts, seeds, legumes, and whole grains to slow digestion and help fend off anxiety.
Add fermented foods to your meals to lower inflammation, which has been shown in research to be helpful for anxiety.
Include foods rich in magnesium, potassium (e.g., avocados), and selenium (e.g., brazil nuts) in your diet to help lower anxiety levels.
Include turmeric with a pinch of black pepper in your diet, as black pepper enhances the bioavailability of turmeric’s active ingredient, curcumin, which can be helpful for anxiety.
Consume calming teas like lavender or chamomile, as research indicates they can help lower anxiety levels and promote relaxation.
To reduce discomfort from beans, soak them overnight, rinse, and then slow-cook or pressure-cook them; alternatively, use canned organic beans and rinse thoroughly.
If you tolerate chocolate, consume extra dark natural cacao for its brain-benefiting flavonols, but be aware of individual sensitivities that may trigger anxiety.
Be aware that nitrates in processed meats and artificial sweeteners in diet sodas can worsen anxiety symptoms, and consider reducing their consumption.
Obtain omega-3 fatty acids from sources like fatty fish (salmon) or plant-based options (chia seeds, flax seeds) to improve mood and support mental well-being.
Incorporate probiotics through plain yogurt and fermented foods, and prebiotics from whole foods like berries, garlic, leeks, onions, and asparagus, for gut health and mood.
Include healthy monounsaturated fats from sources like extra virgin olive oil, avocado oil, and nut butters in your diet for overall health and mood.
If considering saffron for mood improvement, discuss with your doctor about finding a suitable supplemental form, as it’s not typically consumed in large enough quantities through cooking.
Consume foods naturally containing melatonin, such as eggs, fish, oats, walnuts, and sunflower seeds, to help calm your system and improve sleep.
Drink tart cherry juice (checking for added sugar) as it has been shown in studies to help people sleep.
Enhance sleep quality by avoiding bright lights late at night and shutting off screens (phone, TV) earlier in the evening to protect your sleep and circadian rhythm.
If taking melatonin, stick to a low dose and discuss it with your provider, avoiding continuous increases in dosage to prevent potential problems.
Adopt the MIND diet, rich in leafy green/colorful vegetables, berries, nuts, olive oil, whole grains, beans, poultry, and specific spices, to help stave off dementia.
To combat neuroinflammation and support cognitive health, adopt a healthier whole foods diet rich in anti-inflammatory foods, as found in the MIND diet.
If you tolerate coffee, consume it in moderation (under 400mg/day) as research suggests it can be useful for cognitive health.
Embrace a Mediterranean eating pattern, rich in plant foods, certain seafood, whole grains, nuts, seeds, olive oil, and avocados, to improve overall health.
Include lupini beans in your diet for their anthocyanins, which are antioxidants with anti-inflammatory properties that may help with symptoms of trauma.
Be aware that glutamates found in foods like miso, parmesan cheese, and oyster sauce can worsen symptoms of trauma (PTSD) and OCD, and consider being careful with their consumption.
Prioritize eating breakfast, especially if you have ADHD, as studies have shown it is important for managing symptoms.
Eat foods rich in polyphenols, such as berries, cherries, kale, and green tea, as they are very helpful for ADHD.
Boost Vitamin C intake from sources like kiwi, red bell peppers, and citrus fruits, as it is beneficial for ADHD.
Include foods rich in zinc and magnesium in your diet, as these minerals are helpful for ADHD.
If consuming dairy and experiencing issues with ADHD, consider opting for A2 milk or an alternative, as A1 milk caseins have been found potentially problematic.
Reduce intake of added sugars and candy, while recognizing that natural sugars in whole foods are different and less problematic for ADHD.
Include fresh vegetables like navy beans or green beans in your diet for their myo-inositol content, which can be helpful for OCD.
Eat glycine-rich foods such as meat, fish, legumes, spinach, and cauliflower, as they may be very helpful for OCD.
To support OCD management, consume cysteine-rich foods like whole grains, eggs, broccoli, red pepper, and onion, or discuss N-acetylcysteine (NAC) as a supplement with your doctor.