Nutrition and Your Brain: Part 2 - What to Eat to Ease Depression and Anxiety

Blasphemous Nutrition

Ever wondered what to eat to keep your brain happy and calm?
In this episode of Blasphemous Nutrition, Aimee dives deep into how specific foods can help manage depression and anxiety, breaking down the findings from groundbreaking studies like the SMILES trial, which found that a Mediterranean diet helped 31% of participants achieve remission from depression. Additionally, she'll unveil the Anti-depressent Food Scoring System and explore which nutrients and foods—think omega-3s, leafy greens, and quality proteins—pack the most punch for your mental well-being. Get ready to revamp your plate and fuel your brain the right way!

Key Takeaways:
Diet’s Impact on Mental Health: What you eat can significantly influence your mood and mental health, with evidence supporting the benefits of specific traditional diets from multiple cultures in preventing symptoms of depression and anxiety.

Key Nutrients for Mental Well-being: Nutrients like omega-3s, magnesium, B-vitamins, and zinc play a critical role in brain health, and deficiencies can contribute to mood disorders. Specifically green vegetables, seafood, and higher protein intakes show the most promise iin supporting mental health.

Avoid Ultra-Processed Foods: Diets high in processed foods and sugars are linked to increased rates of depression and anxiety; cutting these out can improve mental health. These foods also can exacerbate gut disorders, which are strongly linked with increased anxiety in those who have IBS and SIBO.

Practical Tips for Everyday Eating: Simple swaps and mindful food choices can help boost mood, manage stress, and support long-term mental wellness.
Resources:
How Dehydration Hijacks Your Health: Symptoms to Watch For and Hydration Tips to Keep You At Your Best
This is Your Brain on Nutrition Part 1: Diet and Mental Health
30 Days of Glorious Greens Cookbook
30 Days of Glorious Greens DIY Program
Find Research Citations and Transcript at Blasphemous Nutrition on Substack

Work with Aimee

Photography by: Dai Ross Photography

Podcast Cover Art: Lilly Kate Creative

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