Eat To Beat Depression And Anxiety: 3 Takeaways

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"What has become utterly clear is that a healthy gut is a prerequisite for a healthy brain."
―Drew Ramsey

Anxiety and depression rates have skyrocketed in recent years. While there’s no silver bullet for this, it’s clear that our nutrition plays a major role in these diagnoses. Dr. Drew Ramsey's book, What To Eat To Beat Anxiety & Depression: Nourish Your Way to Better Mental Health in Six Weeks, delves into the profound impact of foods as they affect mood regulation and mental health.

Ramsey, a psychiatrist and advocate for nutritional psychiatry, offers a compelling exploration of how specific nutrients and dietary patterns can influence brain function and emotional resilience.

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3 Takeaways from Eat to Beat Depression and Anxiety

1. BDNF

Brain-derived neurotrophic factor (BDNF) is a protein crucial for neurons' growth, maintenance, and survival. It plays a key role in enhancing brain plasticity and resilience against stress, and recent studies have shown its positive impact on mental health.

Often referred to as "fertilizer for the brain," BDNF stimulates brain cells to reach out and connect with other brain cells, forming and strengthening neural networks. This capability goes beyond promoting growth; BDNF also acts as a protective molecule, increasing the resilience of brain cells against various stressors.

Researchers have investigated how diet can naturally boost BDNF levels, with one notable study focusing on 243 patients aged 55 to 80. In this study, participants were divided into control and Mediterranean diet groups. Those who followed the Mediterranean diet exhibited higher BDNF levels compared to the control group. The most significant increase in BDNF levels was observed in participants who, in addition to adhering to the Mediterranean diet, included an extra handful of nuts daily.

Here are some other ways that have been shown to improve BDNF levels:

1. Regular physical exercise

2. Stress management

3. Cognitive stimulation

4. Adequate sleep

5. Intermittent fasting

6. Omega-3 fatty acids (fish or supplements are good go-to’s)

7. Sunlight exposure

8. Social interaction

9. Foster a healthy microbiome

2. The Microbiome’s Role in Mental Health

The gut used to just be the gut, but in the last few decades, its role in everything from brain health to mood to many diseases has shown that it has a close relationship with the rest of the body.

In Eat to Beat Depression and Anxiety, Ramsey points to research that has highlighted the significant role of the gut microbiome in mental health and stress response. Studies on rats have shown that those lacking gut bacteria exhibit a markedly exaggerated stress response and significantly lower levels of BDNF. When these rats were administered probiotics, their ability to cope with stress improved significantly. This phenomenon extends to humans as well; individuals with less diverse microbiomes tend to exhibit more severe symptoms of depression. Conversely, a more diverse microbiome correlates with better stress management and cognitive function.

Further exploration into the effects of probiotics on stress response in humans involved a cold pressor test, where participants immersed their hands in cold water for four minutes. Initially, a baseline measurement was taken, followed by the administration of either a placebo or a probiotic. Those who received the probiotic reported lower anxiety levels, a reduced stress response, and enhanced memory skills. Their performance on the cold pressor test also improved. Another study used a cyber version of a stress test known as the Cyberball game. Participants taking probiotics exhibited a smaller stress response and changes in brain activity, suggesting increased vitality and reduced mental fatigue.

The connection between the gut microbiome and brain function is multifaceted. Gut bacteria play a role in signaling when serotonin, a key neurotransmitter, should act. They also interact with the vagus nerve, which links the gut and the brain, influencing overall mental health. Maintaining a healthy and diverse microbiome is a crucial foundation requirement for optimal mental health and stress resilience.

Read this article to find practical tips on the best strategies for a healthier gut microbiome.

3. The Main Food for Improved Psychobiotic Diet

While we eat to overconsumption, our brains are hungry for nutrients they’re not getting. According to the USDA, the vast majority of Americans are not getting the RDA of key nutrients. About a third lack zinc 68% lack magnesium, and 75% are deficient in folate. Additionally, 12 nutrients have been found to play a critical role in the development of or treatment of depression, according to the antidepressant food scale:

1. Folate

2. Iron

3. Long-chain polyunsaturated fatty acids (like DHA and EPA)

4. Magnesium

5. Potassium

6. Selenium

7. Thiamine (Vitamin B1)

8. Vitamin A

9. Vitamin B6

10. Vitamin B12

11. Vitamin C

12. Zinc

While you can easily pop a multivitamin, the best way to get these is through real, whole foods. Here are the 8 key components of a psychobiotic diet:

1. Leafy Greens:

   • Benefits: Leafy greens are versatile, inexpensive, and extremely nutrient-dense. They contain a variety of vitamins, minerals, and fiber that support overall health.

   • Recommended Intake: 2-3 cups per day, with one small serving of seaweed per week.

2. Rainbow Fruits and Vegetables:

   • Benefits: These foods are rich in carotenoids and fiber, which are essential for gut health and provide various antioxidants. Here’s a list to get the full rainbow and range of antioxidants.

   • Recommended Intake: A mix of rainbow-colored fruits and vegetables, at least 2-3 cups per day.

3. Seafood:

   • Benefits: Seafood provides essential omega-3 fatty acids, which are crucial for brain health. These are the best kinds.

   • Recommended Intake: 2-4 servings per week.

4. Nuts, Beans, and Seeds:

   • Benefits: These foods are often overlooked but are rich in protein, healthy fats, and fiber, which can help manage anxiety and depression. Cashews, pumpkin seeds, and red beans are great choices.

   • Recommended Intake: At least 1/2 to 1 cup of nuts or beans, and 1 tablespoon of seeds daily.

5. Meat:

   • Benefits: Grass-fed beef, lamb, goat, and chicken are good sources of protein and essential nutrients.

   • Recommended Intake: 3 servings per week.

6. Eggs and Dairy:

   • Benefits: Eggs are nutrient-dense and contain choline, which is critical for brain health. Dairy, especially fermented varieties, provides probiotics that support gut health.

   • Recommended Intake: 5-7 eggs per week, and 3-5 servings of fermented dairy per week.

7. Fermented Foods:

   • Benefits: These foods are rich in probiotics, which support a healthy microbiome, crucial for mental health. Kimchi, miso, low-sugar kombucha, and sauerkraut are great choices.

   • Recommended Intake: 3-5 servings per week.

8. Dark Chocolate:

   • Benefits: Dark chocolate has been linked to improved cardiovascular and brain health. It contains antioxidants and can reduce inflammation and improve memory. Dark chocolate with at least 70% cacao (higher is better), cacao beans, and nibs. Hu chocolate (the basic version) is one of my favorites.

   • Recommended Intake: 3-5 servings (3 oz each) per week.

Extra: Limit the Sugar and Artificial Sweeteners

• Sugar: The American Heart Association recommends limiting added sugar to 6-9 teaspoons per day. High sugar intake can exacerbate symptoms of anxiety and depression. The average American consumes 22 teaspoons a day while some people get that in their daily coffee.

• Artificial Sweeteners: These can alter taste preferences and lead to increased consumption of these calories, potentially hurting our mental health.

Eat to Beat Depression and Anxiety: Nourish Your Way to Better Mental Health in Six Weeks

By Ramsey M.D., Drew