Eat Well To Be Well

by Mira Dessy

We all need to eat.  Just as importantly we need to eat well.  When we eat foods that support our body, nourishing it appropriately, we also support our mental state.  A recent study, published in the journal Public Health Nutrition, showed that a clear majority of those who ate fast food and commercial baked goods were more likely to develop depression than those who did not.  The study also showed that the more fast food you consumed the greater the risk of depression.  Other studies point to the strong indication that fast food can be an addictive substance.  And in The Antianxiety Food Solution the author, Trudy Scott, CN, notes that there is a “strong link between good mental health and eating real, whole foods.”  It makes sense, therefore, to focus on the diet as part of the strategy for both physical and mental health.

If we stop eating those foods which are nutritionally depleting, we make room in our nutritional plan for foods which are supportive to our health.  The following foods should be reduced or eliminated from the diet:

• Alcohol – essentially a fermented sugar, alcohol tends to increase anxiety, can exacerbate mental health problems, destabilizes blood sugar, and can be dehydrating.  Alcohol can also cause a hypoglycemic response (a drop in blood sugar) which may increase cravings for alcohol  creating an unhealthy cycle of consumption potentially leading to addiction.
  • Caffeine – a stimulant, caffeine can increase the symptoms of anxiety and other panic disorders as well as affecting heart rate, blood pressure, and blood sugar levels.  Often the effects of caffeine are not fully realized until it has been completely removed from the system.
  • Fried Foods – low in nutritional content and difficult to digest, the high fat, sugar, sodium content of these foods tends to be very addictive.  As noted above, there tends to be a correlation, and increased risk, of depression and fast food consumption.
  • Sugar – this includes not only processed sugar, but also simple carbohydrates; foods such as breads, crackers, pasta, things that are made with enriched or refined flours.  Consumption of sugar is directly related to blood sugar/insulin levels which in turn calls for a cortisol response from the adrenal glands.  The overall effect is a roller coaster of blood sugar and cortisol swings which can destabilize mood.

In addition to removing foods which are destabilizing for our health and our mood we can support balanced mood function and overall health through the addition of the following:

• Water – staying hydrated is important to our overall health.  When we become dehydrated it can affect our blood pressure, cause headaches, low blood pressure, increased heart rate,  or weakness to dizziness, and possibly even unconsciousness.  To figure out how much fluid you need start with your body weight, divide it in half, and convert those ounces to cups. As an example:

        A person weighing 150 lbs
        Divided in half = 75 lbs
        75 ounces = 9.4 cups

This number then needs to be further modified depending on whether you are living in an extreme temperature location, if you are exercising and how much, if you are pregnant or nursing, and/or how much of your hydration may be coming from food. Obviously if you are out running a 5K, doing bikram yoga or even spending long hours in the sun doing yard work you need to up your fluid intake. But it serves well as a general starting point.

• Dark leafy green vegetables – eating fresh vegetables is important and a wide variety should be included in the diet.  Dark leafy green vegetables, however, have the added benefit of being high in many B vitamins which are easily depleted when we are stressed.  They also provide high levels of calcium, magnesium, potassium, iron, and vitamin K.   Try to eat at least 1-2 cups per day.  When eating dark leafy greens adding some vitamin C, such as a squeeze of lemon juice, will help make the iron more easily absorbed by the body.
• Omega 3 – found in cold water fatty fish such as salmon, herrings, anchovies, tuna, and sardines, omega 3 fatty acids are also found in walnuts and flax seeds.  Our modern diet tends to be low in omega 3 which is supportive of heart health and brain function.  Some people may find that they also need to supplement with a good quality fish oil.
• Legumes – beans and peas fall under this category.  Legumes are an excellent source of fiber which helps to regulate blood sugar, promote healthy bowel function, and are part of a heart-healthy diet.  Legumes also provide a lot of B vitamins and are a great source of protein. 
• Protein – starting the day with protein is important as it helps to stabilize blood sugar and provides amino acids.  Amino acids are the base product from which our body makes neurotransmitters, our brain chemicals.  Choose good quality proteins such as preservative and hormone free chicken or beef, eggs, beans or other legumes.  For those who have a difficult time eating breakfast in the morning consider a shake or smoothie made with a good quality protein powder that does not contain artificial flavorings, sweeteners, colors, or any preservatives or other chemical ingredients.  If there is a past history of substance abuse this can further deplete the body of nutrients which in turn can affect stress levels, anxiety, sleep, and have other physical and emotional consequences. 
• The B complex vitamins and vitamin C are water soluble.  While these tend to be easily used up by the body due to stress, substance and alcohol abuse can further deplete the body as can dehydration, vomiting, and diarrhea. 

Drug and alcohol use also tends to inhibit the body's ability properly utilize fat soluble vitamins such as vitamin A, D, E, and K as well as the minerals calcium and iron.   Drug and alcohol abuse also have a negative effect on liver and kidney function making it harder for the body to process toxins and interfering with metabolic function.

• Vitamin A is provided to the body by eating foods that are high in beta-carotenes such as sweet potatoes, yams, carrots, and dark leafy greens (the chlorophyll in the leaves hides the orange color usually associated with beta-carotene).
•  We get Vitamin D from the sun but only if we are not wearing sunscreen as anything SPF 8 and above will block the necessary UVB rays.  In order to get a food source of Vitamin D we turn to dairy products.  It is, however, important to eat full-fat dairy as Vitamin D is a fat-soluble vitamin and if it is not eaten with enough fat it will not be properly utilized by the body.  For those who are concerned about their vitamin D levels it may be necessary to have blood levels check by a physician.  If the levels are too low supplementation may be recommended.
• Vitamin E is readily found in dark leafy greens and can also be obtained by eating sunflower seeds and almonds.  When eating nuts and seeds it is best to eat them raw and unsalted.

Staying well-hydrated and eating a balanced diet can not only help keep the body stable, they are supportive against the physical depletions that can lead to relapse of substance and alcohol abuse.   Nutrition is one part of a well-rounded plan for health and wellness.

Sources:

Fast food 'as addictive as heroin', Thursday, 30 January, 2003, BBC World New Edition, http://news.bbc.co.uk/2/hi/health/2707143.stm

Garber AK, Lustig RH, Is fast food addictive?, Curr Drug Abuse Rev. 2011 Sep;4(3):146-62., http://www.ncbi.nlm.nih.gov/pubmed/21999689

Harp, MJ and Fox LW, Correlations of the Physical Symptoms of Hypoglycemia with the Psychological Symptoms of Anxiety and Depression, Journal of Orthomolecular Medicine, volume 5, number 1, 1990, http://orthomolecular.org/library/jom/1990/pdf/1990-v05n01-p008.pdf

Mateljan, George, World's Healthiest Foods, Seattle, Washington, 2006

Sanchez-Villegas, A., et al, Fast-food and commercial baked goods consumption and the risk of depression, Public Health Nutrition, Volume 15, Issue 3, Pages 424-32, 2012, http://www.mendeley.com/research/fastfood-commercial-baked-goods-consumption-risk-depression/

Scott, Trudy, The Antianxiety Food Solution, New Harbinger Publications, Inc., Oakland, CA, 2011

Mira Dessy is a Certified Nutrition Educator and a professional member of the National Association of Nutrition Professionals, the Society for Nutrition Education and Behavior, the American Holistic Health Association and the Weston A. Price Foundation. She lives and works in The Woodlands, TX and can be found online at http://www.grainsandmore.com.