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Nutrition and Depression:
4 Simple Mood Boosting Nutrition Hacks

The link between nutrition and depression baffles many doctors and mental health experts.  But if you stop a moment to think about it, you’ll realize something…

All the anti-depressants and talk therapy in the world won’t do any good if your body isn’t getting the nutrition it needs to function properly.  


4 Simple Mood Boosting Nutrition Hacks That Ease Depression
4 Simple Mood Boosting Nutrition Hacks That Ease Depression

Image Credit: Pixabay


Nutrition and Depression: What's the Link?

Your brain thrives on foods that provide vitamins, minerals and other compounds that positively affect brain chemistry. 

Eating foods with high nutrient value fights free radicals-tiny molecules that damage body tissue, including the brain.  Our bodies make free radicals as a result of every day normal functions.

These free radicals attack normal healthy cells and contribute to illness and even aging.   Grey matter is a prime target for free radical damage, which has a direct link to depression.

Nutrition and Depression: Eat This, Not That

Eat Plenty of Antioxidants

As far as nutrition  is concerned, antioxidants should be your first line of defense in your battle against depression. 

Antioxidants like vitamins A, C and E are prime fighters against free radical damage. 

Best antioxidant rich foods are those with a high ORAC score. This simply measures a food's ability to fight free radicals.

Get these superfoods the next time you go grocery shopping:

-Goji berries
ORAC Score:25,000

-Wild blueberries
ORAC Score: 14,000

-Pecans
ORAC Score: 17,000

-Elderberries
ORAC Score: 14,000

-Kidney Beans
ORAC Score: 8,400

-Cranberries
ORAC Score: 9,500 

-Blackberries
ORAC Score: 5,300 


Blueberries have excellent antioxidant fighting power. They have an ORAC Score of 14,000 Use them in a smoothie or in oatmeal. They also make awesome pancakes!

Load Up on Lean Proteins

Proteins are super important for helping to the brain produce the mood boosting chemical serotonin. 

If you choose meat as a protein source make sure it's grass-fed and raised without antibiotics and growth hormones. This includes dairy and eggs. 

Why is grass fed so special?

Grass fed animal products are rich in omega-3 fatty acids, a  proven mood boosting compound.   In an Australian study, women who ate grass fed beef had lower levels of depression due to the rich omega-3 fatty acid content.

Buy organic whenever you can, especially produce.  It's more expensive, but the rewards are well worth the effort and expense.  Why buy organic? 

Non-organic produce has hundreds of chemical pesticides that may contribute to depression.

A study involving lab mice found that exposure to pesticides alters brain cells and neurotransmitters.

Eat Smart Carbs

When it comes to carbs, it's best to steer clear of simple carbohydrates i.e. foods containing white flour and sugar.   Such foods are linked to weight gain, oxidative stress, obesity, and blood sugar issues.

Instead, try eating more complex carbs like brown rice, whole grain pasta, and bread, beans, and legumes. These foods are loaded with fiber and protein that help keep blood sugar and mood stable.
 
Eat Lots of Fat

Like carbohydrates, fat has gotten a bad rap. It’s not the healthy fats that cause problems.  It's the bad ones like trans fats and saturated fats that are the troublemakers.

And no wonder, these fats are linked to obesity, weight gain, high blood pressure and cardiovascular problems.

Stick with good fats like mono and poly unsaturated fats.

And especially omega 3 fats.

Studies show that people who eat diets rich in omega-3 fatty acids are less likely to be depressed.

You can get omega 3 fats from fish oil supplements. Since fish contains mercury, look for fish oil products that are free of mercury.  The product should say mercury free on the label. If it doesn't, find a brand that does!



Antidepressants and talk therapy may have a place in treating your depression. But incorporating a nutrient dense diet can only serve to maximize any positive result!


But what about the stuff you shouldn't eat?

I don't want to overwhelm you, so I'll just keep it simple. As much as you can, try to avoid consuming...

Artificial sweeteners, processed foods and basically anything containing complex scientific sounding ingredients you'll need an encyclopedia to decode.

It's also a good idea to avoid processed foods which usually contain  a lot of sugar, salt, and rancid fats like trans fats, saturated fats and cholesterol.

Bonus Tip...

Nutrition  and Depression: Soak Up That Sunshine

Sunshine doesn't exactly fall under the category of nutrition. But don’t you feel better after soaking up some rays? 

I know I do.

While we can’t live on rays of sunshine, vitamin D is still crucial for good mood.  But if you can’t get outdoors for a good twenty minutes a day of sunshine, you can still get your daily dose of vitamin D in supplement form. 

When shopping for vitamins make sure the label says vitamin D3, which is a natural form of vitamin D. 

You might consider getting a light box during the winter months.



References For Grass Fed Beef

Jacka F, N, Pasco J, A, Williams L, J, Mann N, Hodge A, Brazionis L, Berk M, Red Meat Consumption and Mood and Anxiety Disorders. Psychother Psychosom 2012;81:196-198

Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal 2010;9:10. doi:10.1186/1475-2891-9-10.


I hope this article helps you on your journey towards better mental health.

Bright Skies Are Ahead,




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› Nutrition and Depression:4 Simple Mood Boosting Nutrition Hacks



Week 1

This first installment focuses on the link between exercise, diet and good mental health.

Week 2

I'll talk about the importance of using relaxation techniques to lift your mood and calm your nerves, which in turn improves mental health. 

Week 3

This week all about using self-esteem to improve mental health and overall well-being. 

Week 4

This final week presents ways to reduce social media usage. Studies show that over consumption of social media contributes to anxiety and depression.

Click here to start this free e-course!




Week 1

This first installment focuses on the link between exercise, diet and good mental health.

Week 2

I'll talk about the importance of using relaxation techniques to lift your mood and calm your nerves, which in turn improves mental health. 

Week 3

This week all about using self-esteem to improve mental health and overall well-being. 

Week 4

This final week presents ways to reduce social media usage. Studies show that over consumption of social media contributes to anxiety and depression.

Click here to start this free e-course!