[♩ INTRO ] Stress happens. And that’s not always bad—starting a new
job or getting married can both be happy things, but they also can be really stressful. There are some kinds of stress that just don’t
seem to go away, though. Like the feeling that you’re drowning in
work, but still perpetually worried about making ends meet. If you deal with a lot of stress every day,
for months or years on end, then stress doesn’t just feel awful—it actually causes you physical
harm. Psychologists call any event or situation
that puts pressure on you or threatens your well-being a stressor, while stress refers
to your psychological and physical reactions. Stressors that are one and done—like locking
your keys in your car, or forgetting your wallet—bring on acute stress. But when stressors are repeated or continuous,
that’s chronic stress.
Things like abusive relationships, living
in poverty, and being discriminated against have all been shown to cause chronic stress. And that psychological anguish takes a toll
physically. When you experience acute stress, your body
activates a system called the hypothalamic-pituitary-adrenocortical axis, or just HPA axis because why would you
want to say all that other stuff over and over again. It starts deep in your brain, in the limbic
system — the part responsible for a lot of your automatic emotional reactions, among
other things. There, a region called the hypothalamus releases
hormones that start a whole chain of more hormones being released — first by your
pituitary gland, and then by your adrenal glands, which release a bunch of adrenaline
and cortisol into your bloodstream. And those two hormones trigger the “fight-or-flight”
response. They boost physical activity by increasing
your blood sugar and the blood flow to your muscles, and bump up your metabolism at the
same time.
The idea is that the physical boost helps
you fight the stressor or run away. So, like, if you were suddenly face to face
with a bear, the surge in energy would help you either outrun it, or go all like Revenant
on it. The same system is activated by chronic stress,
but things get a bit more complicated. Researchers have found that people under some
kinds of chronic stress have perpetually high cortisol levels, as if their HPA axis is running
constantly. For others, it can depend on the timing, with
higher cortisol levels near the start of the stress before it actually dips lower than
usual.
But we do know that while this stress reaction
can be helpful at times, having it running all the time is a problem. People under chronic stress are at higher
risk for all kinds of ailments, like heart disease, autoimmune diseases, and mental disorders
like anxiety and depression. That’s because, in addition to it being
super unpleasant to be stressed out all the time, the stress response is constantly sapping
your energy. The resources used by fight-or-flight have
to come from somewhere, and one of the places they come from is your immune system.
On the molecular level, the same cortisol
that works to get extra glucose to your muscles also stops your body from making as many infection-fighting
white blood cells as it normally would. So stress can tank your ability to fight infections. It's kind of like evolution is telling your
body not to worry about fighting off that cold right now, because you need to fight
that bear that is right in front of you. Except with chronic stress, the bear isn’t
a bear. It’s your crappy job. Or your unhappy relationship. Or whatever it is that stresses you out all
the time. And that means your immune system never gets
the chance to recover and deal with that cold as easily as it normally would. One famous experiment demonstrating this involved
11 dental students who volunteered to have their mouths biopsied twice: first during
summer vacation, and then again during exam week.
It took an average of 3 days longer for the
wounds to heal while they were stressed about exams. All kinds of other studies have gotten similar
results — some by punching small holes in people like they did with the dental students,
and others by observing how stress affects recovery from surgery and other major wounds. There's also research suggesting that chronic
stress explains part of the relationship between poverty and health.
Even just the perception of being in a lower
socioeconomic class is associated with an increase in respiratory infections. Stress can also advance the aging process. By the time you get older, your DNA has had
to replicate so many times that the protective parts at each of the ends of the chromosome,
called telomeres, can kind of start to fray. When telomeres are shorter, it's more likely
that there will be errors in copying genes. And those errors increase your risk of disease. There’s evidence that having more cortisol
in your blood interrupts the repair of telomeres. Which might explain why stress is linked to
diseases that are also associated with age, like heart disease, cancer, and anemia.
To stay healthy, the best thing you can do
is get rid of the chronic stress. But, easier said than done. If you can’t get rid of it completely, things
like meditation and relaxation therapies can help lower your stress response. And, weirdly enough, so might changing how
you think about stress. Studies have shown that when people think
about the source of stress as a challenge to overcome instead of a threat to their well-being,
that seems to lower their perceived stress and reduce their body’s physical response. There’s another way you might be able to
improve your health, too: help others reduce their stress. In a sample of over 800 older adults, those
with high stress who also reported helping friends or neighbors with things like housework
or childcare had mortality rates similar to those with low stress. Whereas those with high stress who didn’t
help out had reduced odds of survival. So, chronic stress is not good for anyone. But even if you can’t avoid being stressed
out all the time, there are ways to help yourself relax — and sometimes you can even reduce
other people’s stress in the process.
Thanks for watching this episode of SciShow
Psych! If you want to keep up to date with our latest
videos explaining how these big ole noggins of ours work, head over to youtube.com/scishowpsych
and click on that subscribe button because it’ll all come into your subscription box
and you’ll watch every single one of them and it really helps… with the YouTube algorithm. Thank you! [♩ OUTRO ].
(upbeat music) – Hey, munchies, welcome to the channel. If you're new or if you're not, I'm Alyssia, and I am stoked
you're here either way. Today, we are talking about mental health and if the food we eat
impacts our mental health. Spoiler, it does. Anxiety is on the rise in the U.S., and it doesn't have to be
classified as a mental condition for you to feel anxiety. It's a disorder characterized by persistent worry and nervousness. And there is a spectrum, so
you can feel different levels of anxiety at different times, and different circumstances
may need different approaches for treatment and healing. I am a huge fan of therapy and ensuring that we prioritize our mental
health as much as physical. So for sure, consult a professional if you think you need one. I am not here to diagnose or
prescribe any foods or diet for anxiety treatment, but rather to help bring
awareness to some of the foods that may be contributing to anxiety from what research is showing us, as well as which foods may help.
If you are taking medication, or if you think you need medication, talk to your doctor or a
mental health professional before making any changes. Okay, there is your disclaimer. Now let's get into the
science just a little bit. So in many cases, anxiety,
as well as depression, are conditions associated
with poor brain health. This can be due to neurotransmitters not functioning properly, overstimulation of the
limbic system in the brain, chronic inflammation, or oxidative stress, which can affect brain function. New research has also shown
that our gut health is linked to brain health through
the gut-brain axis. A lot of people don't
realize that the majority of serotonin receptors
are actually in the gut, and about 1/2 of the body's
dopamine is synthesized in the gut, which is why
many people are now referring to the gut as the second brain. So it's becoming clear through science now that what we eat not only affects our gut, but also our brains. In terms of treatment and lowering the severity of the symptoms, we can address some of
the possible causes.
So we can eat foods
that combat inflammation and oxidative stress. We can provide nutrients
that may be lacking for neurotransmitter production. We can keep blood sugar balanced,
and we can heal the gut. We can also avoid foods that
contribute to those factors. So there are studies now
that have shown that a change in diet can affect depression, anxiety, and mood disorder symptoms. So what does this look like? I am going to show you today, and I have a free PDF with these lists. So you don't need to take any notes, just watch and pay attention, and you can download your
free PDF in the description. Let's start with foods that
you may want to limit or avoid. So if any of these are
in your regular diet, it may be worth taking a look at. First, alcohol. Research links alcohol
with mental health problems and with triggering or worsening
depression and anxiety. It is a depressant, after all. So it affects the nervous
system.
It interferes with sleep. Alcohol promotes inflammation, which we discussed earlier,
and blood sugar irregularity. It can also bring down your mood because it reduces serotonin. What is recommended as
moderation is one to two drinks per week, but many brain
health experts, like Dr. Amen, actually say alcohol does
not do anything good for us, so we should really avoid
it as much as possible. Caffeine. Moderate intake of caffeine
can benefit depression and reduce anxiety or boost mood because it does have a stimulant effect. That's one cup of coffee
that's been associated with the prevention of cognitive decline, but some research suggests that caffeine can increase
feelings of anxiety, stress, and depression
if consumed in excess.
This leads to more jittery
feelings, worse sleep, and it can impact hormones and
neurotransmitter functioning, like we discussed earlier, as one of the contributors
to poor brain health. Research has shown that the
effects of coffee really vary depending on the person
and their tolerance. Refined sugar and added sugar. Sugar impacts mood, period, Blood sugar levels rising and crashing can make us irritable.
And we know that sugar
promotes inflammation, which also affects our
ability to manage stress. A study showed that people
with high sugar intake, it was over 65 grams in this study, were 23% more likely to
develop depression or anxiety over five years than those
who logged under 40 grams. Refined grains, white breads and processed or enriched foods offer
little to no actual nutrients and really affect our
blood sugar negatively. They also rob you of B
vitamins during digestion, which will affect your
ability to absorb nutrients, and that can lead to
deficiencies ultimately caused by chronic stress. Keep in mind that we
do want complex carbs, like whole grains. When I say refined grains,
I'm talking white breads, crackers, short grain rice, the kind where the part of
the grain has been removed or overly processed.
Complex carbs are metabolized more slowly, which helps to maintain
even blood sugar levels and stabilize moods. Avoiding skipping meals can also help to maintain even blood sugar. Processed foods and fast
foods also provide little to no nutrients with a lot of calories, not to mention trans fats, which are correlated with
depression, anxiety, aggression, and other mental illnesses. Refined oils are next. They are really high in omega-6s, so they're highly inflammatory, which can mess with your
mood and brain function. Processed deli meats
like hot dogs, bologna, deli turkey or chicken, they often have a lot of
fillers and preservatives, which have been associated with migraines, mood swings, and inflammation. Artificial sweeteners and food additives, and there are a lot of them, have been associated with
headaches, mood disorders, dizziness, and migraines. People can often have food sensitivities to artificial stuff without
knowing it, and it makes sense. I mean, our bodies don't know how to process something artificial, so it could be subtly rejecting
it without you knowing.
Okay, so take note if any
of these are in your diet, and keep in mind, this is if
they are regularly included. This is not me saying never have alcohol or sugar or processed foods, although some people may say
that and may choose to do that. But I'm suggesting that
if you eat these regularly and you're struggling with anxiety, this could be a good place to start. We can also add certain
things into our diet to help, and I think focusing on more of the good with any kind of dietary
change is going to resonate with people more than less of the bad. It's mentally easier to grasp more good. So first, let's get in more fatty fish. Wow, if you take anything from this video, and what I really learned and I'm trying to incorporate
myself is eat more fatty fish. Omega-3s are where it's at. Omega-3s are really the
building blocks of the brain. The brain is actually composed of 60% fat, so it needs fat for fuel. Omega-3s reduce inflammation. Surprisingly, or it was surprising to me, one of the most common
nutritional deficiencies seen in people with mental
disorders is omega-3s.
The best omega-3s and amino
acids are in wild-caught salmon, which also contains
vitamin D, vitamin B6, B12, and selenium, all of which
contribute to brain health. And it's one of the best-studied foods in terms of depression and anxiety. Sardines, tuna, and mackerel
are other good sources. Research suggests that
adequate omega-3 intake, whether it's from fish or a supplement, can reduce the risk of
anxiety, depression, and other mood disorders and improve symptoms of
anxiety and depression. Walnuts also offer plant-based omega-3s, which aren't as great, but
still worth having, for sure. This was so cool, actually.
Walnuts specifically
were studied and shown to have a positive impact on
mood, anxiety, and depression. People that ate 1/4 cup
of walnuts per day showed to have 26% lower depression scores, and it led to greater optimism, energy, hope, and concentration. 26%! Other nuts and seeds, like
pumpkin seeds, chia seeds, and flax, are also good
sources, but walnuts are tops. Meat, poultry, eggs, dairy,
and soy are also good sources of amino acids to get
your complete proteins.
This doesn't mean you need to
eat meat all day, every day, but it does point to some of the benefits of having some animal
protein in your diet, Turkey and chicken were the
ones that really stood out because apparently
tryptophan and tyrosine, which are amino acids that both
turkey and chicken contain, have been studied and
associated with reduced anxiety. Probiotic and fermented foods are another. Probiotics are associated
with positive mental health, specifically improving mood,
anxiety, and depression, and they're found in yogurt, as well as fermented
foods like sauerkraut, kimchi, kombucha, and kefir. Fermented foods specifically
have been studied showing to help heal the gut. Last year, I went on
a gut healing mission, and I ate a lot of fermented
foods, but they've also shown to be neuroprotective and mood-balancing. The gut-brain connection
is real, I'm telling you. Next, veggies. We could not escape from talking about the wonder of veggies. Dark leafy greens are some of the most nutrient-dense
foods you can take in, and foods like shiitake
mushrooms are prebiotics that promote healthy gut bacteria.
Fruits are also great, all berries. Blueberries have been
considered a depression food, I mean an anti-depression food, I guess, and have been shown to
be helpful with symptoms. Strawberries have a lot of vitamin C, and avocado has a lot
of monounsaturated fats. Other notable items are
green tea, chamomile extract, and dark chocolate. They all have specific
nutrients and antioxidants that have been associated
with anxiety reduction. As you've seen, really eating a consistent
healthy diet is key. I wouldn't get too caught
up in this many grams of this berry versus that.
It's not one for one, this heals that. It's an overall balance. The truth is this kind of
whole foods approach is also what is going to keep our hearts healthy and our weight under control. I mean, nothing that I shared
here is blowing your mind in terms of being a healthy food. It's very simple. More whole foods, lots of
plants, and less processed foods. Those are the three dietary
tenets that I would give you to overall health and well-being,
both mental and physical. So the point is, if you're struggling with
anxiety or mental health and think that your diet
could be contributing, making some dietary
changes for mental health will also improve your physical health, and this is really what
a holistic approach is, where we look at the mind
and body as one connected, and that the foods we take in and the choices we make affect
our bodies and our minds and our emotional selves too.
Again, don't become dogmatic about it, or it won't be sustainable. So what can you take from this? Make an effort to eat a
little less of those foods that may contribute negatively and an effort to eat a little
more of the foods that help. Baby steps will get you there. In an email that I sent out awhile ago, I told a story of a health study. I shared it on Instagram too, I think, but it feels relevant here, so I'm gonna spend 30 seconds sharing it. This study has been reproduced many times all over the world. Essentially, they take
two groups of people, and they give one group
all of the health tools that they could need for free. So they give 'em free gym
shoes and free gym memberships and access to information or whatever, and they tell them, "Go,
go, and get healthy." Then the other group,
they give them nothing, nothing for free, but they tell them, "Climb one set of stairs today, and tomorrow, just add on one step, okay? And every day, just add on one more step." that's it.
That's all they tell 'em. Then they come back years later, so two years later, five years later, and which group do you think has established healthier
habits sustainably? The second group that
took one step per day and got nothing for free. So you don't need free stuff. You don't need any more information. You know everything you need to know. More whole foods, more plants,
less processed. That's it. All you really need to do is
embrace the idea of baby steps rather than trying to
change it all at once. That is the magic formula.
I swear. Okay, I know this video didn't go exactly where any of us thought it would, but I hope you found it helpful. If you do want the PDF with
these lists for your reference, I've also linked to some of the studies that I referenced in there too. You can download it in the description. Subscribe for more content
like this. Hit the bell. I will link similar
content in the description if you want more. If you wanna be on my email list as well for more self-help, kinda
inspirational emails, I will link the link to sign up in the description box below as well. I will be back next week
with a brand new episode, and remember, it's all a
matter of mind over munch.