You Feel How You Eat?

There is no one single food which can cure depression or anxiety, although good overall nutrition is essential for one's own mental well-being. That said, information available on the NHS website does suggest keeping to a healthy diet and/or reducing your alcohol intake in order to assist in alleviating mental health problems. At this point I should say not to worry, I'm not going to start suggesting a vegetarian or vegan diet in this post - I like chicken and a good Nando's too much to give them up! I should also say the following: while a healthy diet can help recovery, it should sit alongside other treatments.

There is some interesting research from Harvard Medical School, which explores the link between eating well and managing anxiety. I would encourage you to read it (it really isn't long and is summarised really nicely by Dr Naidoo) as it provides some fantastic tips. To briefly summarise the findings: low blood sugar, poor hydration, use of alcohol, caffeine, and smoking can also lead to or mirror symptoms of anxiety. If you suffer from anxiety, avoid falling into those traps. They are all pretty self-explanatory, but I want to make a point in particular to blood sugar: too much sugar can also feed panic attacks. The key here is to avoid processed foods and foods high in sugar. As a result, the body experiences fewer highs and lows of blood sugar; it's essentially less of a rollercoaster. In turn, this helps to further reduce feelings of anxiety.

Harvard Medical School have also carried out several research analyses, looking into multiple studies. The results indicate there is a link between the food which one eats and, specifically, our risk of depression. Having a good diet can significantly lower the risk of developing depressive symptoms. There has been a suggestion that avoiding things made with added sugars or flours (breads, baked goods, cereals, and pastas), and minimize animal fats, processed meats (bacon), and butter will also help. Of course, that's not to say never eat them. If a balance is maintained, eating them in moderation will be fine.

Research from the Mental Health Foundation supports this finding, advocating the use of a Mediterranean-style diet (this is a diet high in: vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil). Of course, the development of mental health problems is complex. There is a need to focus on other factors such as: lack of exercise, poorer physical health, and living in poverty/deprived communities, which also play a significant role. These factors can also contribute to the development of mental health problems through interacting with each other.

Personally, I have changed my diet. I have started to experiment with different recipes that I've had in cookbooks or come across over the years. This has led to the almost total removal of foods such as potatoes in favour of rice and/or noodles (whilst the latter two were present previously, they are now central to my diet, particularly rice). For me personally, I felt they were a cleaner source of energy. I've also significantly increased my intake in leafy greens such as: spinach, broccoli and pak choi. This is also partly influenced by my desire to maintain a good blood-iron level for blood donations. I have also started to eat more fruit, nuts and pulses. On top of that, all sugary drinks have been replaced by the 'zero sugar' equivalents (I'm sure I'll get used to the different taste eventually!). I'll be honest, I started to feel different after about a week and a bit. Of course, when making changes to diet, the body will need some time to adjust, so don't expect results immediately. It's all relative to the person and how long they take to flush out the previous diet. For me, the decision has been cemented as the correct one after reading the research from Harvard Medical School and other sources. I do find myself feeling generally better in my day to day.

A brief point on alcohol. As many of you know, I very rarely consumed alcohol in the past. I have decided to remove it outright from my diet. I found the combination of alcohol with anxiety and depression is not a good one. It can go one of two ways: exacerbating the problem, or providing a large sense of relief, potentially leading to dependence and the inherent issues associated with alcoholism. For me, that was a lose-lose situation and best avoided altogether.

It may seem like a trivial thing to consider, but a good diet can be a strong ally in curbing mental health issues. It will not solve all of the issues in their entirety or even immediately. It will take some time and perseverance but it is worth it. The small victories can add up. Remember, it's the little things that make the big things happen. As I've mentioned in a previous post on the use of sport to help tackle mental health issues, there is a theory behind this line of thinking:

Before I round off, below are some fantastic links, which I hope will be of use to you:

• https://www.healthline.com/health/depression/healthy-eating#essential-nutrients

• https://www.health.harvard.edu/blog/diet-and-depression-2018022213309

• https://www.mentalhealth.org.uk/a-to-z/d/diet-and-mental-health

• https://www.nhs.uk/live-well/eat-well/

• https://www.nhs.uk/news/food-and-diet/eating-mediterranean-diet-may-lower-your-risk-depression/

• https://www.health.harvard.edu/blog/eating-well-to-help-manage-anxiety-your-questions-answered-2018031413460

Remember: you are a beautiful human being. You are loved. You matter. You have so much good that you can offer this world.

Until next time,

J x