5 Beautiful things to say to someone with depression

If there’s one thing you can say to someone with depression, what would it be? View these beautiful things to say to someone with depression and add these to your personal toolkit to support those struggling.

If you are supporting someone with depression or you are struggling with depression. Support with diet. What we put into our bodies can lead to improvements in depression symptoms.

 

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The ‘Smiles trial’ – Proof That Diet Improves Depression

Did you know that diet has a powerful effect for improving Depression??

The SMILES trial is proof that diet improves depression. This was tested in a randomized controlled trial of dietary improvement for adults with major depression.

The main focus was on aspects of the Mediterranean diet: Lots of fruits and vegetables, wholegrain carbohydrates, and olive oil – With reductions in sweets, refined cereals, fried food, fast food, processed meats, and sugary drinks. This is in line with the British Dietetic Association’s EatWellGuide. The study did not focus on weight loss but rather the consume the diet ad libitum.

There are lots of Mediterranean diet recipes to try online. Even making a simple change to having 1 extra vegetable to your meal a day makes a difference! ?

If you get out of your crippling depression and out of bed. The next step starts here: Healthy eating for your depression. Go here to find out what foods you should eat to improve your depression

Make sure to follow me @TheDieteticHeart for more diet and depression tips!

Reference: Jacka, F.N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., Castle, D., Dash, S., Mihalopoulos, C., Chatterton, M.L. and Brazionis, L., 2017. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’trial). BMC medicine, 15(1), pp.1-13.

❓Are You Ready To Improve Your Relationship with Food and Get Your Hunger Cues Back?

Watch the  FREE Hunger Regulation Webinar Series and get learn exact steps to restore your hunger cues once again WITHOUT the overwhelm or worry about eating and then ending up in binges

Each webinar is split into one episode sent straight to your email inbox every day, given over 3 days, and you’ll learn absolutely EVERYTHING you need to know about how to restore your hunger cues and end binge eating urges whilst still keep the foods you enjoy once and for all.

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5 Quick Ways to Improve Anxiety Constipation with Diet

Is your anxiety causing you really debilitation constipation? Here are 5 quick fixes to improve your anxiety constipation with simple add-ons to your diet.

There has been increasing research on the area of the gut-brain axis which means that our brains are linked to our gut! Do you ever feel that feeling when you are so stressed that you don’t feel like eating at all? Or the butterflies in your stomach when you’re nervous? Or when you can actually get physically sick from stress?

1. Adding 1 tablespoon of Linseeds/flaxseeds

Add 1 tablespoon of linseeds to your meals or oats – either ground or whole. Then drink water together with the linseeds to form a gel to push whatever is having a hard time getting out! Foods high in fibre absorb water like a sponge so it is very important to drink water whilst eating fibre. Did you know that eating foods high in fibre without water can actually Cause constipation?

Linseeds are a great source of fibre and can help form a gel when added with water which can help keep the movement in your gut going! Most common constipation supplements are mainly psyllium husk which is a source of fibre!⁠
⁠

2. Going for a Walk

Staying sedentary can cause constipation! When you get your body moving, then you get your gut moving! So gentle exercise – even if it simply just talking a walk around the block may improve constipation. You can think of our gut like a factory and we need to get some cogs working for the whole factory to work!

⁠3. Drink More Water

 Drinking water can also help with constipation! It can help flush whatever is in your gut – With added fibre, which will form a gel, can definitely really help with flushing whatever is in your gut and keep things moving!

Never underestimate the benefits of drinking water! Aim to have at least 1.5-2 litres of water a day as these can definitely help anxiety constipation

4. Gradually increase fibre intake

We mentioned linseeds earlier as they are a great source of fibre but we should also note that fibre comes from other sources such as fruits, vegetables, and wholegrains (such asbrown bread, brown rice, brown pasta, beans and pulses, fruits, and vegetables). Fruits, vegetables, and wholegrains are a rich source of fibre which can add bulk to your stools and greatly improve your constipation.

If you’re going for foods that contain skin such as potatoes or apples, make sure you include the skin as they are also added sources of fibre to your diet.

It is also important to note that you should avoid just having so much fibre in one go.If you did not previously have much fibre in your diet, then slowly increase your fibre intake as this may lead to bloating, very uncomfortable wind and abdominal discomfort due to the gasses produced by the fermentation of fibre by our gut bacteria.

5. Wind down and relax

Finally, since anxiety constipation can be caused by stress, it is also important to have ways to manage stress – whether it is simply listening to your favourite songs, reading a book, putting on essential oils, practicing mindfulness, a puzzle – anything as long as it helps you wind down!⁠
⁠

Summary

Anxiety constipation can really affect your quality of life as it can be so uncomfortable and worrying. But there are simple ways to improve your constipation:

  • Add a tablespoon of linseeds to your diet daily (take water with this)
  • Go for a walk
  • Drink more water
  • Gradually increase fibre intake from sources such as wholegrains (brown bread, brown rice, brown pasta, beans and pulses, fruits, and vegetables)
  • Wind down and relax

Make sure you share this article to inform other people who are secretly struggling with anxiety constipation!

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Watch the  FREE Hunger Regulation Webinar Series and get learn exact steps to restore your hunger cues once again WITHOUT the overwhelm or worry about eating and then ending up in binges

Each webinar is split into one episode sent straight to your email inbox every day, given over 3 days, and you’ll learn absolutely EVERYTHING you need to know about how to restore your hunger cues and end binge eating urges whilst still keep the foods you enjoy once and for all.

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5 Powerful, Brain-boosting Foods for Depression and Anxiety

Depression can be so debilitating and really affect your quality of life but it is also important to keep a healthy diet to improve brain function with the goal of meeting remission – No more symptoms or very little depressive symptoms! Have you ever tried to include these foods for depression and anxiety?

1. Fibre-rich foods: Wholegrains, fruits, and Vegetables

Wholegrain cereals, peas, beans, lentils, nuts, seeds, fruits and vegetables are great foods for depression and anxiety and are rich in a range of vitamins and minerals to assist brain function. Wholegrain varieties of food such as wholegrain bread, pasta, rice, cereals and the like digest slowly, providing a steady release of glucose to support your energy levels.

The foods also contain lots of B vitamins which have been shown to be important in managing depression.

Wholegrains, fruits, and vegetables contain fibre, which are beneficial to improving our gut microbiome. There is some research that having a healthy gut microbiome may improve depression symptoms. 

2. Oily Fish – Mackerel and Salmon

Some researchers have found that Omega-3 oils – mainly found in mackerel and salmon may help with depression. Omega-3 contribute to brain development and have been shown to reduce inflammation. 

Aim for 1-2 portions of oily fish a week. Oily fish include salmon, mackerel, herring, sardines, pilchards and trout which are great foods for depression and anxiety. You may also consider supplementing Omega-3 if you wish to.

3. Olive Oil, Rapeseed Oil, Nuts, Seeds, Avocados (The Mono-unsaturated Fats/Good fats)

Our brain is around 50% fat. So providing fats can really improve our brain function. But it is important to fuel your brain with the right kind of fats. Mono-unsaturated fats are the best fat sources to improve brain function whilst trans fats – found in cakes, processed meats, pre-packed cakes, and biscuits seem to be harmful in excess to brain function. 

You may also add oil, nuts, and seeds to salads to add extra sources of brain-healthy fats.

4. Include Protein in every meal

Protein contains tryptophan and research suggests that this may help with depression

Good sources include fish, poultry, eggs and game, but some green leafy vegetables (such as spinach) and seeds are also a source.

Eating protein as part of a ‘little and often’ eating plan can also help prevent overeating.

5. Water and other fluids

Ok so this is not exactly one of the ‘foods for depression and anxiety’ but even just a slight dehydration can affect your mood! A healthy brain is around 78% water! Aim to have 6-8 glasses of water or roughly 1.5 to 2 Litres of fluid daily. 

Caffeine can affect your mood as these can lead to withdrawal headaches when the caffeine wears off leading us to be a bit irritable and moody. Caffeinated drinks, such as coffee, cola, energy drinks, tea and chocolate, should be limited. Other non-caffeinated drinks, such as fruit squash, lemonade or herbal teas are good alternatives.  

Drinking too much alcohol can lead to dehydration and can lead to B vitamin deficiencies. B vitamins are the vitamins mainly responsible for energy levels and may lead you to be more anxious. It is important to note that alcohol is an anti-depressant and may contribute to your depression or may your depression symptoms worse so it is better to limit your intake as much as you can or stop alcohol altogether.

Some researchers have found that Omega-3 oils – mainly found in mackerel and salmon may help with depression. Omega-3 contribute to brain development and have been shown to reduce inflammation. 

Aim for 1-2 portions of oily fish a week. Oily fish include salmon, mackerel, herring, sardines, pilchards and trout which are great foods for depression and anxiety. You may also consider supplementing Omega-3 if you wish to.

Summary – Foods for depression and anxiety

Whilst there are a few foods for depression, what is important is the whole diet. Aim to eat regularly throughout the day with meals that include lots of wholegrains (wholegrain rice, bread, pasta…), fruits and vegetables which contribute to regular energy release and B vitamins which assist with energy release to the brain,

Aim to consume a good amount of healthy fats such as avocados, nuts, seeds, olive oil or rapeseed oil by adding these to your meals. You may drizzle oil over your meals and salads or sprinkle nuts and seeds to them!

Drink plenty of fluids! Our brains consist of mainly 78% water so slight dehydration may lead to decreased performance! So hydrate the best you can!

❓Are You Ready To Improve Your Relationship with Food and Get Your Hunger Cues Back?

Watch the  FREE Hunger Regulation Webinar Series and get learn exact steps to restore your hunger cues once again WITHOUT the overwhelm or worry about eating and then ending up in binges

Each webinar is split into one episode sent straight to your email inbox every day, given over 3 days, and you’ll learn absolutely EVERYTHING you need to know about how to restore your hunger cues and end binge eating urges whilst still keep the foods you enjoy once and for all.

I'm Ready to Watch the FREE Webinar Series Now!

5 Amazing Foods For Depression and Better Health

The foods for depression are mainly foods that contribute to brain function and serotonin production. Here are the amazing ways to improve your depression with diet!

1. Oily Fish – Mackerel and Salmon

Some researchers have found that Omega-3 oils – mainly found in mackerel and salmon may help with depression. Omega-3 contribute to brain development and have been shown to reduce inflammation. 

Aim for 1-2 portions of oily fish a week. Oily fish include salmon, mackerel, herring, sardines, pilchards and trout which are great foods for depression. You may also consider supplementing Omega-3 if you wish to.

2. Olive Oil, Rapeseed Oil, Nuts, Seeds, Avocados (The Mono-unsaturated Fats/Good fats)

Our brain is around 50% fat. So providing fats can really improve our brain function. But it is important to fuel your brain with the right kind of fats. Mono-unsaturated fats are the best fat sources to improve brain function whilst trans fats – found in cakes, processed meats, pre-packed cakes, and biscuits seem to be harmful in excess to brain function. 

You may also add oil, nuts, and seeds to salads to add extra sources of brain-healthy fats.

3. Wholegrains, and fruits & Vegetables

Wholegrain cereals, peas, beans, lentils, nuts, seeds, fruits and vegetables are great foods for depression and rich in a range of vitamins and minerals to assist brain function. Wholegrain varieties of food such as wholegrain bread, pasta, rice, cereals and the like digest slowly, providing a steady release of glucose to support your energy levels.

The foods also contain lots of B vitamins which have been shown to be important in managing depression.

Wholegrains, fruits, and vegetables contain fibre, which are beneficial to improving our gut microbiome. There is some research that having a healthy gut microbiome may improve depression symptoms. 

4. Water and other fluids

Ok so this is not exactly one of the ‘foods for depression’ but even just a slight dehydration can affect your mood! A healthy brain is around 78% water! Aim to have 6-8 glasses of water or roughly 1.5 to 2 Litres of fluid daily. 

Caffeine can affect your mood as these can lead to withdrawal headaches when the caffeine wears off leading us to be a bit irritable and moody. Caffeinated drinks, such as coffee, cola, energy drinks, tea and chocolate, should be limited. Other non-caffeinated drinks, such as fruit squash, lemonade or herbal teas are good alternatives.  

Drinking too much alcohol can lead to dehydration and can lead to B vitamin deficiencies. B vitamins are the vitamins mainly responsible for energy levels and may lead you to be more anxious. It is important to note that alcohol is an anti-depressant and may contribute to your depression or may your depression symptoms worse so it is better to limit your intake as much as you can or stop alcohol altogether.

5. Include Protein in every meal

Protein contains tryptophan and research suggests that this may help with depression

Good sources include fish, poultry, eggs and game, but some green leafy vegetables (such as spinach) and seeds are also a source.

Eating protein as part of a ‘little and often’ eating plan can also help prevent overeating.

Summary – Foods for depression

Whilst there are a few foods for depression, what is important is the whole diet. Aim to eat regularly throughout the day with meals that include lots of wholegrains (wholegrain rice, bread, pasta…), fruits and vegetables which contribute to regular energy release and B vitamins which assist with energy release to the brain,

Aim to consume a good amount of healthy fats such as avocados, nuts, seeds, olive oil or rapeseed oil by adding these to your meals. You may drizzle oil over your meals and salads or sprinkle nuts and seeds to them!

Drink plenty of fluids! Our brains consist of mainly 78% water so slight dehydration may lead to decreased performance! So hydrate the best you can!

❓Are You Ready To Improve Your Relationship with Food and Get Your Hunger Cues Back?

Watch the  FREE Hunger Regulation Webinar Series and get learn exact steps to restore your hunger cues once again WITHOUT the overwhelm or worry about eating and then ending up in binges

Each webinar is split into one episode sent straight to your email inbox every day, given over 3 days, and you’ll learn absolutely EVERYTHING you need to know about how to restore your hunger cues and end binge eating urges whilst still keep the foods you enjoy once and for all.

I'm Ready to Watch the FREE Webinar Series Now!

Eggs and Cholesterol – They’re Actually Good for You!

Eggs and cholesterol? Are egg yolks bad for you? Second question, when did people start eating one part of a food and throwing away the other?
The reality is that everyone wants to be fit and healthy.

The quest for fitness will make most try just about anything or disregard certain things including egg yolks. Let’s demystify eggs and figure out whether egg yolks are bad for you.

The Anatomy of Eggs

Eggs come from poultry, usually chicken, and they have valued sources of protein. Eggs contain two parts; the yolk and the egg white are the parts of an egg.

High-quality egg yolks appear bright orange in color and not yellow. Egg yolks contain vitamins K, A, E and D.

Egg yolks also contain sufficient levels of Omega-3 fats. Egg yolks contain more vitamin b12, folate, choline nutrient, zeaxanthin antioxidants and lutein antioxidants compared to the egg white. However, the egg whites have the most amount of protein compared to egg yolks. Egg yolks are also cholesterol-dense as well as rich in saturated fat.

Eggs and Cholesterol – is Bad for You?

As much as you have heard that egg yolks are bad for you; you must have also heard that cholesterol is not good for you.
One egg contains 210 milligrams of cholesterol, and for the longest time, the U.S Dietary Guidelines recommendation was not to exceed 300 milligrams of cholesterol daily This changed, with recent studies showing the benefits of cholesterol within the body.

The notion that cholesterol is bad started back in the 50s with research done by Dr. Ancel Keys. However, cholesterol has several health benefits to the body including the regulation of protein pathways helping with cell signaling.

The body is made up of trillions of cells, which need to interact with each other to perform various bodily functions. Cholesterol is also known to interact with intercellular protein and enable cell interactions to take place. For example, cholesterol helps in the formation of bile acids that play a crucial role in digestion.

The brain is said to contain 25% of the body’s cholesterol. Cholesterol plays a crucial function in forming connections between the neurons found in the brain. This, in turn, enables you to learn, think and create memories.

Lastly, when you eat cholesterol-dense foods, it does not translate to having high cholesterol within the body.

Summary: Have your Eggs and Eat the Yolk – Eggs are healthy and contain a matrix of nutrients

Eggs are easily one of the most nutrition-rich foods you could eat at any given time.

Of importance, is the number of eggs you eat daily as opposed to the cholesterol level. “Too much of anything is poisonous,” and the same applies to eggs.

Most nutrition plans recommend having eggs raw, but you can have your eggs in just about any manner you wish. However, to benefit most from its rich nutrients, it is recommended that you have your eggs lightly cooked.

The brain is said to contain 25% of the body’s cholesterol. Cholesterol plays a crucial function in forming connections between the neurons found in the brain. This, in turn, enables you to learn, think and create memories.

Lastly, when you eat cholesterol-dense foods, it does not translate to having high cholesterol within the body.

Bottomline:

Eggs and egg yolks, in particular, are not your enemy. They won’t raise your cholesterol level unless you take too much of them too often. So go on and happily have your eggs for breakfast to take full advantage of their nutrients. Have them with your meals whenever you want for a great boost of nutrients that are great for your brain! 

Thanks for reading! Make sure to take a look at my Instagram at @TheDieteticHeart

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Each webinar is split into one episode sent straight to your email inbox every day, given over 3 days, and you’ll learn absolutely EVERYTHING you need to know about how to restore your hunger cues and end binge eating urges whilst still keep the foods you enjoy once and for all.

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The Dark Side of Instagram fitness – SARMS

Body positivity for women is on the rise – however there is little body-positivity movement for men.

And increased pressure to meet these unrealistic standards – especially teenagers

 

Why is this a problem?

People going to the gym to improve themselves have goals to look like these men.

Not meeting these goals can lead to severe restriction, binging and purging, and over exercise – Hallmarks of eating disorders

But they claim to be natural!

Athletes can say they do not take steroids

    • But CAN claim natural whilst taking SARMS (Selective Androgen Receptor Modulators), AKA the steroid without the side effects.

    • Or artificial TRT (Testosterone Replacement Therapy)

The SARMS trick

1. Influencers on SARMS can have reduced baseline testosterone production – lower than an average male

2. Influencers go off a SARMS cycle then claim for TRT (Testosterone Replacement Therapy) for life in TRT clinics

3. Causing increased testosterone and claiming ‘Natural’ whilst having unrealistic body standards!3. Causing increased testosterone and claiming ‘Natural’ whilst having unrealistic body standards!

 

    • Teenagers and young adults on SARMS are taking testosterone replacement therapy

    • Eating disorders come from unrealistic body standards from enhanced athletes

    • Especially in men, there is very little body-positivity and pressure to meet these standards portrayed online and on TV

    • Some fitness influencers are actually only posting their recycled, best photos, not actually their current physique

What can I do?

    • Unfollow fitness pages that show more ‘body’ than information

    • Focus on your own progress and be the best YOU can be

    • Enjoy your food and exercise!

    • Avoid talking about weight in conversations

This Post content was taken from an Instagram post @TheDieteticHeart

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Watch the  FREE Hunger Regulation Webinar Series and get learn exact steps to restore your hunger cues once again WITHOUT the overwhelm or worry about eating and then ending up in binges

Each webinar is split into one episode sent straight to your email inbox every day, given over 3 days, and you’ll learn absolutely EVERYTHING you need to know about how to restore your hunger cues and end binge eating urges whilst still keep the foods you enjoy once and for all.

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9 Antidepressant foods that are best for your mental health

Vegetables are key to improving Depression with diet! ???

The British Dietetic Association supports the evidence by recommending 50% of your plate to be filled with vegetables, 25% with protein (plant based or meat sourced), and 25% starchy carbohydrates (such as rice, potatoes, or pasta – preferably brown/wholegrain versions of possible) ???

What are they?

The Antidepressant foods scoring is rated by the highest nutrient density of certain foods so it’s not surprise vegetables come out on top! ? Key nutrients being: Folate, iron, Omega 3 fatty acids, magnesium, potassium, selenium, thiamine, vit A, vit B6, vit B12, vit C, and zinc. (If you’re struggling to prepare meals due to the Depression, make sure you take a multivitamin and mineral supplement to get these key nutrients!)

The highest scoring plant foods were leafy greens, lettuces, peppers, and cruciferous veg (such as broccoli, cauliflower, cabbage, and kale for example). ??

 

These recommendations by the British Dietetic Association are in line with aspects of a Mediterranean diet which focus mainly on vegetables, little red meat and processed meat consumption, inclusion of beans and legumes, and plant oils such as olive oil. – The Mediterranean diet has also been very beneficial for weight management, type 2 diabetes reduction, and blood pressure reduction!

So if you’re looking to improve ways to add more veg in a delicious way, there are plenty of Mediterranean recipes to check out online! ??

Try to add these antidepressant foods to your diet to add more variety and nutrition!

Follow me @TheDieteticHeart on Instragram for more ways to reduce your depression symptoms!

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Watch the  FREE Hunger Regulation Webinar Series and get learn exact steps to restore your hunger cues once again WITHOUT the overwhelm or worry about eating and then ending up in binges

Each webinar is split into one episode sent straight to your email inbox every day, given over 3 days, and you’ll learn absolutely EVERYTHING you need to know about how to restore your hunger cues and end binge eating urges whilst still keep the foods you enjoy once and for all.

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Why Saying No is the 1 best thing for your mental health!

Saying No is a beautiful form of self care. Sometimes when we say yes to things we actually do not want to do but still do it to please people or be liked that can knock our self-care time down until we end up endlessly trying to care what other people think over our rest.

When you say ‘NO’, it is not considered self care when it is preceded by ‘I’m so sorry for/ I’m being annoying but/ You’re gonna hate me for this/…’. You never have to apologise for spending time to relax and care for yourself. It is the best thing for your mental health

Saying ‘NO’ makes others realise that your time is very valuable and they have to earn your time rather than throw you around.

Make them realize that you know your self-worth.

Say yes to things that excite you and say no to things when you need to focus on you

“I hope you find the strength to walk away from anything that no longer grows you, serves you, or makes you happy”

 

Follow me @TheDieteticHeart on Instragram for more ways to reduce your depression symptoms!

❓Are You Ready To Improve Your Relationship with Food and Get Your Hunger Cues Back?

Watch the  FREE Hunger Regulation Webinar Series and get learn exact steps to restore your hunger cues once again WITHOUT the overwhelm or worry about eating and then ending up in binges

Each webinar is split into one episode sent straight to your email inbox every day, given over 3 days, and you’ll learn absolutely EVERYTHING you need to know about how to restore your hunger cues and end binge eating urges whilst still keep the foods you enjoy once and for all.

I'm Ready to Watch the FREE Webinar Series Now!

What to do When You Can’t Eat Due to Depression

Take a MULTIVITAMIN and VIT D supplement on the days depression can be so crippling you cannot even prepare a single meal! ?

Depression can at times be so crippling during a flare up wherein you cannot even leave the room or preparing a meal may feel like a massive burden where you can’t eat due to depression.

When those days come, make sure you always take a multivitamin and vitamin D supplement to cover any nutritional deficiencies. Depression is associated with nutritional deficiencies – especially deficiency in vitamin D ☀️ Also known as the sunshine vitamin. It is known that SAD (seasonal affective disorder) may be related to vitamin D deficiencies in the UK particularly due to low amounts of sunlight – how we mainly get out vitamin D – leading to low moods.

When you get out of the crippling depression stages – opt for a diet high in fruits and veg, lean proteins, and brown starchy carbohydrates such as Wholegrain rice, wholegrain bread, or wholegrain pasta to fuel your energy levels and your mind! ?

If you get out of your crippling depression and out of bed. The next step starts here: Healthy eating for your depression. Go here to find out what foods you should eat to improve your depression

Make sure to follow me @TheDieteticHeart for more diet and depression tips!

❓Are You Ready To Improve Your Relationship with Food and Get Your Hunger Cues Back?

Watch the  FREE Hunger Regulation Webinar Series and get learn exact steps to restore your hunger cues once again WITHOUT the overwhelm or worry about eating and then ending up in binges

Each webinar is split into one episode sent straight to your email inbox every day, given over 3 days, and you’ll learn absolutely EVERYTHING you need to know about how to restore your hunger cues and end binge eating urges whilst still keep the foods you enjoy once and for all.

I'm Ready to Watch the FREE Webinar Series Now!