The following recommendations are helpful for recovering from mild anxiety and/or depression. Utilize these diet and lifestyle approaches to improve your mood naturally.
1. Eat a nourishing diet
- Ensure adequate intake of calories, protein, carbs, fat, vitamins, and minerals
- Prioritize whole foods at each meal; meats, vegetables, fruits, nuts and seeds, etc.
- Use caution if avoiding a single macronutrient I.E. carbohydrates or fat
- Work with your practitioner to identify any gaps within your current diet
2. Avoid inflammatory and/or “junk” foods
- Sugar, omega-6 fats, refined grains, chemicals, and preservatives are common in packaged and prepared foods
- Minimize or completely avoid these ingredients and stick to whole foods with little to no additives
- Cook from scratch as much as possible for more control over what you eat
3. Get enough sleep
- Poor sleep is significantly associated with depression and anxiety
- Make seven to nine hours of sleep nightly a top priority
4. Exercise appropriately
- Exercise is known to improve brain functioning and boost mood
- Aim for 30 minutes of daily physical activity
- Avoid “overtraining,” which can cause mental disturbances
5. Assess your light exposure
- Not enough natural light during the day combined with too much artificial light can have a major impact on your mood
- Get outside as often as possible during daylight hours
- Minimize light exposure after dark and avoid the use of backlit electronics before bed
6. Support your gut
- Consume probiotic-rich fermented foods like yogurt, kefir, sauerkraut, kimchi, etc., for increased beneficial gut flora
- Eat a wide variety of prebiotic, fibre-rich foods like fruits, vegetables, and starchy tubers, which all assist in feeding your beneficial flora
- Work with your practitioner to treat any existing gut infections
7. Manage your stress
- Use daily stress management techniques such as meditation, yoga, or mindfulness to re-train your brain to respond differently to stress
- Try deep breathing to deactivate your “fight or flight” response
8. Prioritize your social life
- Work on building social support with new friends or improving current relationships
- Consider getting a pet that allows for companionship, social interaction, and physical touch
- Try volunteering or joining a faith-based community to increase your sense of purpose
9. Take time to play
- Unstructured “play” time can help reduce anxiety and depression
- Options for play include music, games, sports, dance, art, etc.
10. Avoid toxins
- Pathogens like mold or bacteria, heavy metals, and chemicals found in cleaning and cosmetic products, expose us to toxins that disrupt our cognitive function
- Switch to natural cleaners and toxin-free cosmetics
- Check your home for mold, if mold exposure is suspected
- Consider installing a high-quality air filter within your home or office to reduce airborne toxins and pathogens