What to Eat to Improve Your Mood – The Diet that Decreases Depression and Anxiety by 33%
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The most effective diet for mental health appears to be what is called the Mediterranean diet- this is a diet high in vegetables, fruit, legumes, beans, nuts, fish, unsaturated fats like olive oil, and it’s low in processed foods, red meat, and highly processed grains.
There have been a lot of studies on this type of diet, an overview of 41 studies involving over 1.5 million health adults found that a diet low in sugar, saturated fat and processed foods can reduce the risk of depression by 24%. Decreasing the inflammatory index was found to decrease inflammation in other studies. And people who were very careful to closely follow the mediterranean diet decreased their risk of developing depression by 33%.
A handful of studies show that the Mediterranean Diet can be even helpful for people with bipolar or schizoaffective disorders.
Scientists believe there are 4 reasons that eating this way improve your mood:
00:00 Intro
00:40 Nutshell: Disclaimer
01:12 Mediterranean Diet
06:03 Make small changes
Check out the transcript below:
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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life’s direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
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49 Comments
This video probably isn't the right timing for anyone with an active eating disorder. When I use the term diet I'm referring to the medical usage of a "system of eating" not a system of restriction. The 10th principle of intuitive eating is Honor your Health with Gentle Nutrition, but the previous 9 principles are much more relevant and valuable for someone with an eating disorder. Working with an individual therapist can help you tailor what you learn and how you apply it to your individual needs and timing. The 10 Principles of Intuitive Eating:
1. Reject the Diet Mentality
2. Honor Your Hunger
3. Make Peace with Food
4. Challenge the Food Police
5. Discover the Satisfaction Factor
6. Feel Your Fullness
7. Cope with Your Emotions with Kindness
8. Respect Your Body
9. Movement – Feel the Difference
10. Honor Your Health with Gentle Nutrition
Do Christians induce and exacerbate cancer?
<33333
Thank u Emma & team❣️🫶
Hello, please share a video on how stress or anxiety affect fertility, how stress affects IVf cycle
I just gained a wealth of information regarding this topic from anxiety & depression literature by Neil Nedley . Have you heard of of his work?? Also thank you so much for all ur doing for all of all . Hoping many blessing to you an ur family. U help make it simple for me as i severely suffering with many things. Thank u again ❤
Why are the Western folks doing research work billions and finding this out only recently when Indian culture has all these food related well being concepts present for centuries and that too very commonly known. Just read up for a week and it will save you guys years of time and resources.
People shouldn't be too optimistic. For most cases, it's not that easy. You can have everything set perfectly but still be depressed. This is no magical solution. It's good to take this serious, great video, but be realistic about the outcome. Most cases of major depressive disorder is related to genetics and / or trauma response. No good eating habits or B12 supplements will help with that.
So… what happens if you have IBS likely due to SIBO , but your GI doctors can't treat that, and the foods suggested here send me into a flare? 😅 I tried small changes over a month and I was practically living in the bathroom. I want to try this again, but I wish I could find someone to help me treat the IBS first…😢
Great video, love your natural, positive delivery! ❤
Thank you, I wish I wasn't living in poverty. I would love to eat good food.
I didn't see coffee, chocolate or cigarettes up there…😢😢😢
❤❤❤❤❤
😂😂😂😂😂,
LOL,
You are AWESOME!!!
Fuck you, fix the psychopaths and be honest that you all lied.
Trump and musk are destroying civilization, thinking that were going to need something a little stronger.
Great presentation, thank you very much 🙏🏻
Thank you for the information in this video!
Thanks for sharing this info. Literal food for thought.
We are definitely WHAT we eat! Read labels people. Avoid processed foods. If it's in a box or wrapped in plastic…beware⚠️
Thank you so much for your video ❤❤❤❤
It's common to see lots of acidic and inflamitory foods. It's been good to avoid them and replace with more digestive healthy foods.
Wonderful and helpful summary of the research and broken down so that its accomplishable!
Helpfully simple advice 🙏thank you
This is wonderful information, but PLEASE be careful when suggesting "taking a B vitamin" for MTHFR. I am positive for this gene, and my functional medicine dr has me on a Methylated folate. This is not for every type of MTHFR gene, so please, please talk to a functional med practitioner before taking anything. B12 for me was SUPER HIGH, so adding B vit to my diet would have been extremely detrimental.
this is great advice for everyone – a healthy mind needs a healthy body. a great resource for more ideas on how to eat healthy is Dr. Ann Wellness.
I just watched a TED talk regarding how menopause affects the brain. Neuroscientist Lisa Mosconi focused heavily on how it affects our brain.
One of the things she suggested was also the Mediterranean diet. She highlighted 8 different foods / groups of food in that type of diet that increase natural estrogen to slow down the effects on the brain. Win-win!
TED talk: How Menopause Affects the Brain
https://youtu.be/JJZ8z_nTCZQ?si=cWmZ2wMCFmRf3vsh
"A diet low in sugar, saturated fat, and processed foods can reduce the risk of depression by 24%." I agree to all of that except the low saturated fat part. After watching YouTubers like Dr. Pradip Jamnadas, Dr Jin Sung, and Dr. Blake Livingood, I chose to change my eating habits. I had symptoms of a fatty liver disease, insulin resistance, pre-diabetes, hypercortisolism aka Cushing Syndrome, and brain inflammation 😳😱.
Two months ago, I started time-restricted fasting every day (first meal between 11 am and 2pm, last meal before 7pm, eat nothing for 16 hours, sip on 32oz of lemon-infused trace mineral water throughout the day). I went low sugar, no soy, no trans fats, no seed oils, no flour, no grains, no corn, no fast food, no sweets 👀 (ok, just a little ice cream 😋🍦). I only cook with saturated fats like Wegmans organic butter 🧈 with 🫒 olive oil, organic 🥑 avocado oil, organic 🥥 coconut oil, and beef tallow. I plan to try ghee again. It flared up my eczema real bad 10 years ago, so I'm a little hesitant, but it could've been the brand, idk 🤷🏾♀️.
So ever since I changed my eating style, doing time-restricted fasting, and taking my daily supplements, my sleep quality improved (👋🏾 goodbye insomnia 😴), depression and PMDD aren't noticeable and my skin cleared up. I had hyperpigmentation, super dry, flaky dull skin, and three skin conditions caused by malassezia yeast overgrowth: eczema, seborrheic dermatitis, and tinea versicolor. My hairline is growing in fast, after 20-something years of alopecia. It's incredible and unbelievable. I'm blown away and grateful to God and YouTube's algorithm for sending those doctors and your videos to my attention.
I can't believe how malnourished and vitamin deficient I was all these years. My poor liver was crying out for mercy 😫. By the grace of God, I caught it before my liver burnt out and caused major diseases and possibly an early death. Hopefully taking a handful of supplements everyday will prevent needing pharmaceutical drugs like insulin, highblood pressure medication, NSAIDs, painkillers, Metaformin, and antidepressants.
Treating my self-diagnosed fatty-liver disease and insulin resistance changed my life for the better. I'm so blessed and grateful 🤗. I feel like I've extended my life expectancy to at least 10 more years, God willing.
Reducing my sugar intake, and eliminating processed junk like candy, chips, and cookies, fast foods, and increasing my protein intake via eating organic meats and drinking smoothies with Orgain Organic Protein Powder 😋. I was very deficient in vitamin D, magnesium, vitamin B-Complex, and Omega-3. I feel so much better. I stopped taking Sertraline (Zoloft) 3 months ago, because I ran out of refills and decided to treat my depression and anxiety via increasing quality nutrition and supplements. I started taking supplements that supported my liver, gut microbome, adrenals, and vagus nerve.
The Sertraline Hydrochloride 75mg (Zoloft) that I was on, is a great off-label treatment for my PMDD Premenstrual Dysphoric Disorder, which is like PMS on steroids. I also had extreme insomnia, that almost drove me bat sh!t crazy 🤪 the summer of 2022. I could be awake for three days straight and if whenevr I slept it was only for 2
4 hours. I'd wake up still sleep deprived with achy muscles 🥱😵💫😫. Dr. Jin Sung put me on to magnesium glycinate and magnesium L-threonate (Magtein) to treat insomnia. I take both with one NAC capsule an hour before bed and I pass out like I was hit in the neck with a tranquilizer dart 🤤😴. I sleep soundly for at least 6 hours now. I'm talking good REM, vivid dreaming, multi-verse portal traveling sleep. Almost better than anesthesia (Propofol) unconsciousness. It has been a godsend to finally get a fullnight's sleep. Omg, I actually feel like a human again and not a zombie 🧟♀️or vampire 🦇🧛🏾♀️.My Daily Supplements:
1) Enzymedica vitamin-D3+K2
2) Igennus Super B-Complex
3) Life Extension N-acetyl L-Cysteine 600 mg (take one in the daytime and one before bed if you ever had a respiratory infection or have breathing issues during sleep)
4) Life Seasons Puri-T Liver Support
5) Viva Naturals Omega-3 Fish Oil soft gels (Take 3 in the daytime)
6) Enzymedica Digest Gold with ATPro Maximum Strength (take 1 capsule before a high protein, fiber, carb, or dairy meal, 1-2 caps within 12 hours is enough for me. Don't want explosive diarrhea 😬🤢💩)
7) Mega Food Liver Support Tumeric Curcumin (Search up the upcoming Alzheimer's drug J147 and Curcumin Longvida. Curcumin is the powerful agent in tumeric that has been found in recent J147 trials to restore memory and clear inflammation in the brain, liver, and joints of ppl with dementia and Alzheimer's Disease. You're welcome 😉)
8) Viva Naturals Elderberry, Vitamin C + Zinc 5-in-1 Immune Support
I love this! I actually went from Paleo, to Keto, to Carnivore, to Ketovore, plus lots of fasting and exercise over a 6-year period. I have lost 60 pounds, gained 40 back, had a 4 year break in between and am back on Carnivore and Ketovore. I have been suffering from anxiety and depression, for a year due to a major trauma, and was diagnosed with c-ptsd just 2 months before the trauma happened while going to therapy for past trauma. It's been a rough year, but I did manage to stick to my diet and lose 48 pounds. Struggling with the last 20 but not giving up. I'm just dealing with hopelessness and sadness, but I am in therapy …again.
I Agree With You, Food Helps To Maintain Mood Swings — Take Care Of Your Mental Health & Beautiful Mind 🙂
I’m so thankful for you! I’m 70 and unfortunately I was unable to find a good counselor during my younger years. As a consequence, I continued to make terrible decisions because of severe abuse as a child and into adulthood. Now, I have MM , an incurable cancer, so I won’t be around long enough to have your wisdom impact my life long term, but I’m telling you that you’ve helped me deal with this last, daunting and sometimes terrifying condition. Your lovely face and voice alone, are so cheering and comforting. If only you were my friend! But I’m learning, and I thank you!
👍
1. Nutrition deficiency – meditatian diet is good
2. Use anti flamitation food + large variety of food
3. Good gut health
4. Blood sugar stability
4.
Thanks so much!!! ❤
This felt approachable and easy to digest. And if I do it right, this will be literal. Thanks for the tips and an easy-going approach. Small steps.
I live in assisted living for my mental illness and all they feed me is processed foods which is a disapointing aspect of this system. I used to be vegan before this but thankfully Im starting to function again and am trying super hard to get a job so I can afford healthy food again and as soon as I do I’ll be switching to the pescatarian meditranian diet. I always love your advice.
THANK YOU👍🙏❤️
I'm deciding between taking antidepressants or making lifestyle changes.
Thank you
Brain food – physical & mental
I think what often gets overlooked in the Mediterranean diet is that in many Latin countries meals are sacred. In the US we usually only get 30 min for lunch, rushing in the morning to grab a bite, even eating on the go (sometimes while driving to work) with no rest and worst of all, alone. Even a sit down dinner can be followed by late night snacking from anxiety or lack of satiation.
Taking your time to eat and commune with family and friends is paramount to reducing stress and increasing well being. I think it’s mirrored in the Catholic mass of Latin countries. It’s the Lamb’s supper in which we partake as a community. We put aside work and worries and just take care of each other and ourselves.
Communal eating nourishes body and soul.
Trying to see a doctor is impossible in the UK never mind a specialist. When I go they just push a diff pill shocking.
Thank you!
Butter isn't bad for you. That's a myth.
I thought the Netherlands was the healthiest country on Earth. For hundreds of years they have been the world's tallest people and they are generally in great physical shape because they get more physical exercise than most countries, either from cycling or sports, which they are crazy about. They stay healthy longer into old age and are consistently ranked as one of the top 5 happiest societies. It's probably more than just their diet but it's worth looking into if we can learn something useful.
Thank you for your helpful information. I am hopeful of improvement in lifting my depression. ❤
Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against Suicidal, depression and anxiety. Saved my life.
Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against Suicidal, depression and anxiety. Saved my life.
🙂🙂