Stress, Depression & How Nutrition Can Help

I've started to notice something which has been playing on my mind. I'm pretty sure I now know more people ON anti-depressants than not on anti-depressants. Which hugely bothers me if I'm honest. Especially as I know that at least half these people don't have great diets and rely on alcohol (a known depressant) to get by.

I'm not for a second going to criticise doctors or the NHS. They are under huge pressure and, as far as I can tell, do not have the time to fully question and understand their patients most the time. But, if they did, I'm sure the first thing they would find out about would be the patient's sleep, lifestyle and nutrition. As these can completely turn around both stress and moods.

So, I WILL make time. To share with you some mini thoughts which could help you or those you know who are struggling. And more, over the next few months.

So, what is stress?

Stress is how we react when we feel under pressure or threatened.

It can be a positive, as it can build energy or excitement or help us to avoid danger.

However, it can also be a negative, leading us to lose confidence, lose focus or feel overwhelmed.

Short term effect of stress

feeling tense	feeling tired or weak
trouble concentrating	stomach issues or loss of appetite
sense of distress or worry	restless sleep
feeling out of control	trouble between the sheets
irritable	nervous and restless

Long term effect of stress

tension headaches and migraines	skin and hair conditions eg acne, hair loss
mental health problems	increased risk of Type 2 diabetes
serious health problems	fertility problems
trouble breathing, panic attacks

Do any of these effects sound like you?

Let's look at which foods which could be contributing to stress and low moods...

FOODS HIGH IN REFINED SUGAR cause a spike in blood sugar, raising your energy, heart rate and therefore potentially your stress levels. Insulin is then released to pull the sugar out of the blood, to store it as fat.

Your blood sugar plummets, which your body sees as a risk, so releases cortisol to trigger hunger cravings, putting you on a yo-yo of energy, moods and emotions.

Check labels, as added sugar is sneaked in everywhere. I enjoy a mostly wholefood diet, much more satisfying than it sounds and means refined sugar is virtually non-existent in what I eat.

ARTIFICIAL SWEETENERS. One you may have heard of is Aspartame, which has been linked to anxiety, depression, insomnia, irritable moods, headaches and learning problems! It can inhibit your production of dopamine and serotonin, affecting mood, motivation and pleasure. Furthermore, aspartame increases levels of free radicals, damaging healthy cells in the body so potentially increasing risk of chronic diseases such as cancer.

Another issue with artificial sweeteners (whether aspartame or others) is that they trick the body into thinking it has had sugar! This can then trigger the same response as artificial sugar, leading to increased cravings and weight gain!

One of the biggest lessons I drum into nutrition clients, CHECK THE LABELS, especially if the product is marketed as low sugar!

CAFFEINE AND ALCOHOL. So caffeine is known to be a mood booster, with potential to lower risk of depression. HOWEVER, it can also block the absorption of key mood balancing vitamins, such as Vitamin D and Vitamin D. High levels of caffeine can give you the jitters, mimicking the fight or flight response and so increasing stress. And if you add sugar to your coffee? Well, we’ve talked about that one!

And what about alcohol? Yes a drink can feel calming in the moment. However, alcohol is also a proven depressant. A few drinks before bed can cause sleep problems, blood sugar swings, and dehydration, sending your moods onto a rollercoaster. I'm going to talk more about alcohol in a separate blog.

For now, let's move onto MOOD BOOSTING AND STRESS BLASTING NUTRITION!

I'm going to give you just six of my favourites. Think which you already include in your daily nutrition, and which you could add... Remind me to share some 'happy' recipes with you too!

Eggs. offer slow-digesting protein and fat which help to stabilise blood sugar levels, helping keep your mood steady. Higher levels of lysine, an amino acid found in eggs, have been found to reduce stress and anxiety, improving mental health overall. Eggs also contain Tryptophan, which helps in the production of Serotonin, which is known for boosting feelings of happiness and wellbeing.

Avocado. I've only started to love these recently. In place of butter on rye toast with scrambled eggs, in my salads or on the side of my brunch. Or even as guacamole. They are packed with B vitamins, which reduce feelings of anxiety and stress, and boost energy.

Blueberries. Those of you on my Facebook know I get through SO MANY blueberries. Both in my shakes and on my protein oat bowls. Research has shown that consuming blueberries can lower cortisol levels in the body, leading to reduced stress and anxiety. In one study, participants who consumed a blueberry smoothie daily for six weeks experienced a significant decrease in cortisol levels compared to those who did not. Plus they are such a tasty breakfast topping!

Spinach. This is a crazy , nutritional powerhouse for your physical and mental health! Magnesium helps regulate serotonin, which is often referred to as the 'feel-good' neurotransmitter. B vitamins, such as B6, B9 (folate), and B2, are linked to improved mood and stress management. Nitrates, help relax blood vessels and improve blood flow. Better blood circulation ensures that essential nutrients and oxygen reach the brain and body, supporting overall well-being and potentially reducing tension and stress. Definitely one to include whenever you can!

Turkey is a great source of tryptophan, an amino acid that helps produce serotonin. On its own, tryptophan may have a calming effect. A study published in 2015 found that high doses of tryptophan resulted in significantly fewer anxiety and depression symptoms and irritability. Turkey sandwiches, turkey curry, turkey dinner...

Salmon. Stress can increase levels of anxiety hormones, such as adrenaline and cortisol. Salmon contains omega-3 fatty acids, which help reduce those hormone levels. For example, research has found that omega-3s reduce cortisol levels by up to 33%! As a posh brunch, in salad, in a stir fry or with veg for dinner. Love a bit of salmon!

Now, this is just a tiny snapshot into the foods which could contribute to stress and low moods, and a few which could help. There is so much more than this which we can look into, with your nutrition, lifestyle, fitness and mindset before you have to go anywhere near medication. If you so choose.

You know where to find me...