“Fruits and Vegetables Put
to the Test for Boosting Mood,” There are two components of
psychological health: the absence of mental health disorders
such as depression, as well as the existence of positive
psychological well-being. That’s the focus of an emerging
field of positive psychology focusing on happiness, life
satisfaction, and flourishing, which may translate to physical
benefits such as improvements in blood pressure, immune
function, and longevity. What is the contribution of food
consumption to well-being? Well, studies have linked the
consumption of fruits and vegetables with enhanced well-being. A systematic
review of research found evidence that consuming fruits and
vegetables were associated with increased psychological well-being.
Okay, but that’s just an association. A famous criticism in this area of
research is that maybe there’s just some inherent personality trait
or type of family upbringing that might lead people simultaneously to eat healthily, and also
to have better mental well-being. So the diet is merely correlated
with, but incorrectly gives the appearance of helping to
cause the level of well-being. But recent research circumvented
this problem by seeing if changes in diet are correlated
with changes in mental well-being, in effect studying the evolution
of well-being and happiness after increases in the consumption
of fruits and vegetables. And look at that graph—a straight-line
increase between how much more fruits and veggies people started eating
and their change in life satisfaction over time. Increased fruit and
vegetable consumption appeared predictive of increased happiness,
life satisfaction, and well-being— up to 0.24 life satisfaction points for
an increase of eight portions a day. What does that mean?
Is that a lot? Is that a little? That’s a lot, equal in size
to the psychological gain of going from being unemployed
to get a job.
My Daily Dozen recommendation
is for at least nine servings of fruits and veggies a day. This study was done in Australia.
It was repeated in the UK, and researchers there found the same
thing, though the Brits may need to bump up their daily minimum to
more like 10 or 11 servings a day. Okay, but does eating fruits and veggies
also reduce the risk of depression and anxiety? I mean
well-being is nice, but governments and medical
authorities are often interested in the determinants of major
mental illness, not life satisfaction. And indeed, using the same data set
but instead looking for mental illness, eating fruits and vegetables may
help to protect against future risk of clinical depression
and anxiety as well. A systematic review and meta-
analysis of dozens of studies found that every 100-gram increased intake of
fruit was associated with a 3% reduced risk of depression. That’s about
half an apple, yet less than 10% of most Western populations
even consume a bare minimum. Maybe the problem is we’re just telling
people about the long-term benefits of fruit intake for chronic
disease prevention, rather than the near-immediate
improvements in well-being.
So maybe we should be advertising
the happiness gains, but first, we need to
make sure they’re real. We’ve been talking about associations.
Yes, a healthy diet may reduce the risk of future depression or anxiety, but
being diagnosed with depression or anxiety today could also lead
to lower fruit and vegetable intake. Now, in these studies, you can
indeed show that the increase in fruit and vegetable consumption came
first, and not the other way around, but as the great enlightenment
philosopher pointed out, just because the cock
crows before the dawn doesn’t mean the cock
caused the sun to rise. To prove cause-and-effect you need to put it to the test
with an interventional study. Unfortunately, to date, many
studies were like this, where those randomized to eat fruit
showed significant improvements in anxiety and depression, fatigue,
and emotional distress. Wow, amazing! But that was compared
to chocolate and potato chips. Apples, clementines, and bananas
making people feel better than assorted potato chips and chunky chocolate
wafers—not exactly a revelation. This is the kind of study I’ve been
waiting for: a randomized controlled trial in which young adults were
randomized to a diet-as-usual group, encouraged to eat
more fruits and veggies or a third group was given two servings
of fruits and vegetables a day to eat over and above
their regular diet. And the ones given fruits and
veggies showed improvements in their psychological well-being
with increases in vitality, flourishing, and motivation within just two weeks! However, simply educating people
to eat their fruits and vegetables may not be enough
to reap the full rewards, so perhaps greater emphasis needs to
be placed on actually providing people with fresh produce, for example, offering
free fruit for people when they shop. I know that would certainly
make me happy!
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(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.