7 Foods That Fight Anxiety & Depression

Ever heard the phrase “good mood food?” It’s a real thing. Science suggests that what we eat has the power to seriously influence our mental health, for better or for worse.  Here’s a quick rundown: nutrient dense whole foods (think: fruits, veggies, fish and spices) can help drive down the chronic inflammation that’s associated with depression (and a whole host of other diseases and conditions). Pro-inflammatory eats like sugar-sweetened beverages, refined carbs, processed foods and alcohol (sorry, we said it) may exacerbate the uncomfy feelings that flow from anxiety and depression. Want the full scoop? Here are seven foods that may help you eat your way to calm.  Berries Depression isn’t currently classified as an inflammatory condition, but research suggests that there’s a likely association between chronic inflammation and major depressive disorder, or MDD.  One of the best ways to flood the system with anti-inflammatory compounds? Befriend berries. Fruits like blueberries and blackberries contain pigments called anthocyanins that act as antioxidants in the body. Friendly reminder: antioxidants scavenge harmful compounds roaming around our systems, reduce oxidative stress and fight the very inflammation that may contribute to the blues.  Opt for fresh or frozen berries in your smoothies, oatmeal, or straight up as a snack. Pro tip: go for organic if your budget allows. Conventional strawberries are one of the most contaminated items in the supermarket when it comes to pesky pesticide residue.  Wild blueberries contain even more antioxidants than traditional blueberries and even though they may be difficult to find fresh, they’re easily found in the freezer section of most grocery stores. Olive oil Studies show that a Mediterranean-style diet rich in fruits, veggies, whole grains, olive oil, nuts and seeds and lean proteins like fish is associated with a lower risk of depression.  Olive oil in particular may reduce inflammation thanks to its potent polyphenols, compounds found in plants that exert antioxidant activity in the body. One compound in particular, called oleocanthal, might even act like ibuprofen to drive down inflammation.  Drizzle some EVOO over your favorite salad or roasted veggies, enjoy it with sliced tomatoes on a slice of grilled bread or stir it into your go-to soup. Note: you can certainly cook with olive oil, but it does have a low smoke point. The best way to maximize the antioxidant benefits is to use it cold (as in salad dressings) versus cooking at high temps. Fish  Much like olive oil, fish is a mainstay of the feel-good Mediterranean diet. In fact, fish oil supplements like EPA and DHA have been studied for their role in improving symptoms of depression. Before you load up on vitamins though, make an effort to meet the weekly recommendations for fish. Go for at least two four-ounce servings of fish each week. Good low-mercury options include wild salmon, cod, sardines, mackerel and shrimp.  Probiotics and prebiotic foods There’s a reason they say the gut is our second brain. Not only are the bacteria in the intestines in constant communication with the brain, they’re also responsible for producing critical neurotransmitters. Example A: about 95 percent of the mood-stabilizing neurotransmitter serotonin is produced in the gut.  A higher concentration of beneficial bacteria (like those in the Lactobacillus family) in the gut microbiome has also been linked to lower levels of stress and anxiety.  For the most gut-brain benefits, prioritize the two P’s: probiotics and prebiotic foods. Eat fermented foods like yogurt, sauerkraut, kefir, kimchi, tempeh or sourdough daily for a dose of probiotics. Be sure to include prebiotic foods too—they support the proliferation of those good gut bugs. Prebiotic foods include beans, oats, Jerusalem artichokes, garlic, onion, apples and just under ripe bananas.  Spices Think of spices as small but mighty mood supporters. Ultra rich in antioxidants, dried spices like turmeric may help fight the blues thanks to its anti-inflammatory activity. Curcumin, the active compound in turmeric, in particular has been studied for its potential role as a complementary therapy for depression.  Up your turmeric intake by sprinkling it on roasted veggies pre-bake, whipping up a turmeric latte, adding it to a plant-based curry or stirring a small amount into your oatmeal for a glowing bowl of goodness. Just beware: the spice stains in a serious way.  Lean proteins Everyone points to the Thanksgiving turkey as the primary source of the amino acid tryptophan. In reality, most proteins are solid sources of tryptophan, which is a precursor for serotonin. The key, however, is to eat a small amount of lean protein with a source of good-for-you carbohydrates. The presence of carbs triggers the release of insulin, which helps to promote tryptophan uptake in the brain and in turn revs up serotonin production. Cue the calm. Pick lean proteins that are lower in saturated fat but still satiating. Need some recipe inspo? These curry carrot turkey burgers and this roasted salmon with pistachio arugula pesto are two of our faves. Pair them with a sweet potato or brown rice for optimal serotonin production. Dark chocolate  Yep, you read that right. Dark chocolate is rich in magnesium, a key mineral known for its ability to promote relaxation. Choose choc that’s 70 percent cocoa or higher and keep your serving size in check to avoid overdoing it on added sugar (which can have the opposite effect on our mental state).  Looking for other ways to maximize your magnesium consumption? Black beans, avocado, cashews and spinach are all good-for-you foods that deliver the mineral. (photo credit: Shutterstock)

2021 Nutrition & Wellness Trends To Try

Last year around this time, we were all wondering how the new decade would look. We were hopeful (daresay thrilled) about all the exciting things to come. Well, never in a million years would we have predicted what the year 2020 would be like. We  went on a journey together, and we all learned something new. We baked (a lot) of banana bread. We learned new hobbies. We perfected the art of Zoom meetings (business on top, sweatpants on the bottom), and we felt a lot of feelings. For better or worse, 2020 taught us a lot. And, as the year comes to a close, health is top of mind for many. We need a fresh start—and that means prioritizing our mental and physical wellbeing.   Each December, health, wellness, tech, and fashion companies alike report on what they predict we will all clamour for during the following year.  Last year, it was CBD, kale, spiked seltzers, and the Keto diet. This year, mental health, immunity, and climate diets are at the top of the 2021 list. We’ve rounded up eight of the top trends we think will be big this year—with an added bonus. Our founder and expert RD, Keri Glassman, weighs in on just how effective they may be.  Here’s to a fresh, healthy New Year! 2021 WELLNESS TRENDS Supercharged Wearables We love our fitness trackers (thanks to Apple Watch and Fitbit); but, in 2021 wearables are kicking it into high gear to track far beyond steps and sleep—i.e. respiratory rate and metabolic health. There are a couple companies who are making waves with their tech. Whoop, worn by athletes and olympians has been helping to track COVID-19 symptoms throughout the pandemic. Levels developed a bio-wearable, metabolic sensor that tells users how food is impacting their blood sugar levels.   We are likely to see more companies getting on board with supercharging their devices as the year progresses. Keri’s Take: People like tracking things. The more information we have about our habits, the more we can change those habits. Most of us are used to using more tech—so if we can do it to take our health up a notch, even better!  Postbiotics are the new Prebiotics We’ve all heard of probiotics, that “good” or “friendly” bacteria that keeps our microbiome healthy. Postbiotics (although they’ve been around forever) are new to the trend scene. A little bio of this important bacteria: postbiotics are leftovers of the fermentation process carried out by probiotics in the intestine. So, as probiotics feed on prebiotics, postbiotics are produced. Essentially, they are the “waste” of probiotics (I promise it’s not as gross as it sounds!) Postbiotics are found in any food which has been fermented by live bacteria such as kimchi, sauerkraut, tempeh, yogurt, and even pickles. Keri’s Take:  We already know that the link between the gut and overall health is huge, and we are just at the beginning. I believe we’ve only learned a tiny fraction of what we’re going to learn in regards to the microbiome. Understanding postbiotics is another step in terms of understanding how our gut influences our health.  Eat Your Microgreens We recently wrote about the benefits of starting an indoor herb garden, and microgreens were the #1 thing botanists and farmers were really excited about. While they aren’t new to the scene for nutritionists, they may be something others haven’t tried. Microgreens are basically baby plants that are loaded with nutrients. Studies have found they can help to boost immunity, aid in gut health, and can even lower cholesterol. You’ll see these microgreens in juices, smoothies, as garnishes, or on top of pasta or pizza!  Keri’s Take:  Microgreens are more nutrient dense than their more “mature” adult counterparts. This is a very simple way to add a mega dose of nutrient density to a meal along with a boost of flavor.  Spice, Spice Baby According to Pinterest Predicts (its annual trend forecast), spicy foods are going to be taking over 2021—or as they put it, “bland is banned.” They’ve shared that searches for the “jalapeño pepper jelly recipe” and “hot honey recipe” have been on the rise which doesn’t surprise us (We’re putting Mike’s Hot Honey on basically everything!). This is a trend we can get behind. Not only has it been found to aid in weight loss, capsaicin, found in most hot spices works as an antioxidant, protecting cells from harmful free radicals that can cause cancer. Keri’s Take: I’m a huge fan of spices, in general. You get flavor which adds satiety; and, are virtually calorie free with the added bonus of antioxidants. So, whether it’s a hot and spicy kick like capsaicin adds or other spices such as cinnamon and nutmeg, I”m usually all for it. Your Morning Buzz Isn’t In the Cup Whole Foods’ annual trend report revealed that coffee isn’t just going to be enjoyed in your favorite mug. Java is going to be giving a “jolt” to a variety of foods. You’ll find it in granola bars, smoothie boosters, and even booze.  Soon, you just may be enjoying a cup of coffee with some coffee yogurt parfait topped with coffee granola.  Keri’s Take: I’m all for this trend if you don’t go overboard with it. Coffee is the #1 way Americans get their antioxidants. It often gets a bad wrap because so many of us add sugar and unhealthy creamers to our morning cups. But, in its whole form, coffee actually has a variety of health benefits. Mental Health Foods Otherwise known as the Brain Health Diet, experts have been studying how food impacts your mental health for years. After the year we’ve all had, our mental health is top on the list of priorities (finally!).  While a proper self-care routine is necessary, what we eat has a huge affect on our mental health.  Nutrition plays a critical role in helping to fight disease and activate our body’s defenses at every stage in our lives. And, even more, foods can actually