Boost Your Mood without any Medications
The following recommendations are helpful for recovering from mild anxiety and/or depression. Use these diet and lifestyle approaches to improving your mood naturally.
1. EAT A NOURISHING DIET
• Ensure adequate intake of calories, protein, carbs, fat, vitamins, and minerals
• Prioritise whole foods at each meal, including meats, vegetables, fruits, nuts and seeds, etc. • Use caution if avoiding a single macronutrient like carbohydrates or fat
• Work with your practitioner to identify any gaps in your current diet
2. AVOID INFLAMMATORY AND/OR “JUNK” FOODS
• Sugar, omega-6 fats, refined grains, chemicals, and preservatives are common in packaged and prepared foods
• Minimise or completely avoid these ingredients and stick to whole foods with little to no additives
• Cook from scratch as much as possible for more control over what you eat
3. GET ENOUGH SLEEP
• Poor sleep is significantly associated with depression and anxiety
• Make seven to nine hours of sleep nightly a top priority
4. EXERCISE APPROPRIATELY
• Exercise is known to improve brain functioning and boost mood
• Aim for 30 minutes of daily physical activity
• Avoid “overtraining,” which can cause mental disturbances
5. ASSESS YOUR LIGHT EXPOSURE
• Not enough natural light during the day and too much artificial light can have a major impact on your mood
• Get outside as often as possible during daylight hours
• Minimise light exposure after dark and avoid the use of backlit electronics before bed
6. SUPPORT YOUR GUT
• Consume probiotic-rich fermented foods like yoghurt, kefir, sauerkraut, kimchi, etc., for increased beneficial gut flora
• Eat a wide variety of prebiotic, fiber-rich foods like fruits, vegetables, and starchy tubers to feed your beneficial flora
• Work with your practitioner to treat any existing gut infections
7. MANAGE YOUR STRESS
• Use daily stress management techniques such as meditation, yoga, or mindfulness to retrain your brain to respond differently to stress
• Try deep breathing to deactivate your “fight or flight” response
8. PRIORITIZE YOUR SOCIAL LIFE
• Work on building social support with new friends or improve current relationships
• Consider getting a pet that allows for companionship, social interaction, and physical touch
• Try volunteering or joining a faith-based community to increase your sense of purpose
9. TAKE TIME TO PLAY
• Unstructured “play” time can help reduce anxiety and depression
• Options for play include music, games, sports, dance, art, etc.
10. AVOID TOXINS
• Pathogens like mould or bacteria, heavy metals, and chemicals in cleaning and cosmetic products expose us to toxins that disrupt our cognitive function
• Switch to natural cleaners and toxin-free cosmetics
• Check your home for mould if mould exposure is suspected
• Consider installing a high-quality air filter to reduce airborne toxins and pathogens