Last week we discussed the importance of cultivating resilience – the ability to return to equilibrium after experiencing a scary or anxiety provoking experience.
In truth, resilience also keeps us grounded and less likely to be thrown off-kilter in the first place by potentially upsetting situations.
The road to resilience actually begins in the food choices you make. Your own health – including your mental health – can only be as good as the health of your food choices and sources – across the entire food chain.
It is difficult to give dietary advice in an email – since each person is different and each body is different. In fact your dietary needs change over time – so your food choices might need to change as you grow and mature.
However, I do believe it is safe to say that the best source of healthy nutrients is a varied diet of whole foods that are mostly vegetables, whole grains and legumes, and fruits, with judicious amounts of animal protein.
In my opinion the number one change you can make to help reduce anxiety and build resilience is to cut down on sugar and simple carbs.
Sugar, as we know, wreaks havoc in the body. It causes inflammation and can lead to insulin resistance – both of which can cause brain chemistry imbalance which can breed anxiety.
We all need carbs – especially if you are struggling with anxiety, fear or the stress response. However refined carbs can deplete the body of vitamins, minerals, and other micronutrients.
In addition – the quick rise in blood sugar also triggers an equally fast release of serotonin from the neurons which may lead to further depletion of serotonin – the feel good neurotransmitter. This potential drain on serotonin after eating simple carbs can leave you even more frazzled than when you started.
It’s best to choose complex carbs like legumes, root vegetables, and whole grains.
The second important dietary change to build resilience is to eat lots of vegetables. Aim for at least 3-5 different colored vegetables per day.
Plants are high in nutrient value and antioxidants. Both are really important for maintaining optimal brain chemistry.
The third important dietary change to build resilience is to eat healthy fat, especially omega-3 types.
Omega-3 fats aid in glucose metabolism and reduce inflammation – including inflammation in the brain. Omega 3 fats are also neuro-protective : they help neurons develop and function properly and receive information from the neurotransmitters – the chemicals that control our mood.
So omega-3 fats are crucial in maintaining resilience – the equivalence of biochemical calm in the brain.
When it comes to calming anxiety – there are a few more important principles to know about in order to promote chemical balance in the brain.
Dr. Emmons outlines his Resilient Diet as follows:
- Eat whole natural foods
- Buy unprocessed, organic food as much as possible.
- Don’t eat anything your great-great-grandmother wouldn’t have recognized as food.
- Eat a wider variety of foods
- Go crazy and try new things!
- Try grains other than wheat
- Rotate your diet and the foods you eat
- Eat toxin free
- Avoid food with chemical additives and hormones.
- Reduce stimulants like caffeine
- Eliminate artificial sweeteners and high-fructose corn syrup
- Don’t overlook medications that can be stimulating like decongestants, pain relievers etc.
- Reduce toxic fats found in fried and baked foods and reduce your use of corn, safflower, canola, and sunflower oils
- Eat more brain protective foods
- Boost your anti-oxidants by choosing colorful fruits and vegetables.
- Eat foods that encourage detoxification like cruciferous vegetables
- Consume more omega-3 fats.
- Eat more brain nourishing foods
- Focus on complex carbohydrates instead of simple carbs.
- Eat lean protein
- Eat plenty of omega-3 fats
So there you have it – a simple roadmap to resilience. Balancing biochemistry starts with the foods you eat.
