Foods to Help you Overcome Anxiety and Depression

Did you know that eating healthier foods gives you a better chance to reduce your depressive symptoms? Eating a diet of processed food does more harm to your body because those foods may be high in sugars and fats.

Additionally, it’s known that there are approximately 10 times as many bacterial cells as human cells in the body. These bacteria serve many purposes including the curation of Vitamin K, digesting the food we consume and even regulating our immune system.

This implies that maintaining a healthy gut bacteria and overall diet can improve your mood.

SO, WHAT CAN I EAT?

Studies show that dark leafy greens like spinach, kale, and Swiss chard decrease inflammation, which has been linked to depression. Nuts are another powerhouse used to fight depression. The omega 3 fatty acids found in most nuts can reduce the symptoms of depression. Decreasing daily sugar intake can also help. Excess sugar in the diet decreases a protein called brain-derived neurotrophic factor, which can lead to depression if there is not enough of it being produced.

Though symptoms of anxiety and depression vary wildly among individuals, often these symptoms can follow someone for months if not years, slowly wearing down the body.

Here are a few simple examples of foods that can help lift your mood:

Fatty fish: Fatty fish are high in omega-3. Omega-3 is a fatty acid highly connected to cognitive function. Salmon and sardines are a great choice being among the few foods containing vitamin-D.

Eggs: You probably already know this, but the egg yolk is a great source of vitamin-D as well. They are complete proteins, which simply means they contain all the amino acids our bodies need to grow and develop properly.

Brazil nuts: Often those suffering from mood disorders have a heightened level of inflammation. Brazil nuts are high in Selenium, an antioxidant with anti-inflammatory properties. Brazil nuts are also anti-carcinogenic which can help prevent cancers from developing.

Pumpkin seeds: Potassium is needed to regulate the electrolyte balance and manage blood pressure. Pumpkin seeds as well as bananas are a great source of potassium. Some studies indicate that pumpkin seeds can have a positive effect on mood thanks to their high zinc levels as well. Zinc is essential for the brain and nervous system, in fact, the highest level of zinc in the body is found in the brain regions involved with emotion.

Chamomile: For thousands of years people all over the world have used Chamomile to find relaxation thanks to it’s anti-inflammatory, antibacterial and antioxidant properties. Some people believe that the relaxing properties of this herb come from the flavonoids present, this is why a warm aromatic chamomile tea is a very popular remedy for managing anxiety.

Yogurt: Praised for its helpful bacteria, yogurt can be incredibly beneficial for many reasons. Gut health and brain health go hand in hand. Yogurt and other fermented foods can benefit the gut naturally all the while reducing anxiety and promoting happiness.

Green tea: Theanine, an amino acid found in green tea, has recently received popular praise due to its potential effect on mood disorders, such as Seasonal Affective Disorder. Theanine has anti-anxiety and calming effects which can increase the production of serotonin and dopamine. Green tea is easy to add to any diet, and is a great substitute for soft drinks or coffee as green tea also contains caffeine.

WHICH FOODS SHOULD I AVOID?

Avoid foods made with added sugars or flours such as baked goods (donuts and pastries), breads, pastas, and cereals. One should also minimize the consumption of animal fats, processed meats such as bacon, and even butter.

It’s important to remember that health starts from within. Maintaining a healthy balance of self-care, such as providing yourself with adequate sleep, hydration, and physical activity is just as important as eating well. The road to wellness isn’t always paved, but the good news is that Holistic Health Care Centers is here to help guide you through this transformation.

If you are somebody who suffers from depression and you are looking for natural, holistic solutions, maybe give these suggestions a try. If nothing else, it is worth looking into. But most importantly, once you find the right path to correcting depression, follow it. Everybody is different and there is no one right answer.

TCM and Prostate Health

If you noticed more facial hair on men during the month of November, it’s not just because they are preparing for winter. Many men grow a beard and/or mustache for what’s now recognized as “Movember”, an annual charity event that takes place each November, to raise awareness for men’s health issues such as prostate cancer.

The prostate is a walnut sized gland that sits at the base of the bladder surrounding the urethra. During ejaculation the prostate secretes a fluid that invigorates the sperm and also prevents infection in the urethra. Over time hormones weaken and the prostate enlarges. Swelling of the prostate can put pressure on the bladder and urethra affecting the flow of urine, leading to some of the common symptoms associated with prostate issues.

Warning signs of prostate issues:

• Frequent/urgent urination
• Difficult urination
• Weak or interrupted flow
• Painful/burning urination
• Difficult erection
• Painful ejaculation
• Blood in urine/semen
• Pain/stiffness in low back/hips/upper thighs (in combination with other symptoms)

An enlarged prostate (also known as BPH: Benign Prostatic Hyperplasia) is a common issue for men, especially over the age of 50) and not directly associated with prostate cancer, though there can be similar etiologies, at least from a Chinese Medicine perspective.

Typically, in TCM, the main patterns that are found in men with prostate enlargement are kidney-deficiency’, and ‘qi and blood stasis in the lower burner’ which can lead to ‘damp-heat’. The kidney deficiency is related to aging and the decline of sexual function and sex hormones. The kidney deficiency can contribute to the decreased circulation of blood and energy in the lower abdominal/reproductive area, known as the ‘lower burner’. This stagnation can allow pathogens or toxins to accumulate, setting up an area of inflammation or ‘damp-heat’.

Similarly, in prostate cancer, this combination of deficiency and stagnation can lead to congestion of harmful energy in the prostate, which, unchecked, can progress into an even more concentrated condition of excess known as toxic-phlegm. Tumors, in general, according to TCM are related to this buildup of toxic-phlegm in the body.

While treatment in Western Medicine differentiates mainly based on the prostate issue being benign or cancerous, Chinese Medicine treatment also differentiates based on the pattern of imbalance. Some people presenting with a prostate issue may have more of a deficiency: with symptoms such as: fatigue and dull achy low back pain, while others present more of the qi and blood stagnation, with irritable moods and more stabbing pain. Others may show signs of dampness, heat or even toxicity, with a thick yellow or even green coat in the back of their tongue. A skilled Chinese Medicine practitioner can recognize overlapping patterns and navigate a correct course of treatment. Of course, for patients actively treating cancer with Western approaches such as chemotherapy and radiation, acupuncture can play a supportive role and help mitigate side effects of conventional treatment. In a large retrospective study in Taiwan, prostate cancer patients who used complementary TCM treatments had significantly decreased mortality.

Prevention of prostate issues in Chinese Medicine is all about preserving kidney qi and promoting qi and blood circulation while avoiding environmental toxins through healthy living. Getting adequate rest and regular exercise in balance is essential. Managing stress can not be over-emphasized as emotional frustrations are one of the main internal causes of stagnation.  Avoid processed, pesticide-loaded foods while including some prostate-supportive foods like seeds (especially pumpkin seeds), mushrooms and berries. Various herbal formulas are used, depending on the presentation. Some herbs that may be included are Reishi mushroom (Ling Zhi), known for its general health and immune promoting qualities, and Phellodendri Cortex (Huang Bai), an herb used to ‘clear damp-heat from the lower burner’.

If you’re concerned about your health and well-being, maybe you should schedule your next acupuncture session with Dr. Kimberly Leupold to address any  issues or simply maintain a healthy system to prevent any unnecessary problems in the future.