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Relieving Mood Swings, Depression and Anxiety with Nutrition Table of Content § 

What are mood swings, depression and anxiety?

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Recognizing personal risk factors

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What’s wrong with our diets

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3 causes of mood swings, depression and anxiety with nutrition implications; and nutritional tools to alleviate symptoms: § 

Hypoglycemia

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Food intolerance

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Neurotransmitter dysfunction

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6 simple ways to regulate mood with nutrition

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Recognize when medication is needed

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What Are Mood Swings, Depression and Anxiety? Causes of depression: § 

Trauma: Since depression and anxiety often go hand in hand, one cause of depression is trauma.

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Genetic link: Family members might not talk about uncle so-and-so's depression, or grandma’s depression so it can be difficult to know. Look for family history that involves someone taking his own life, substance abuse, or criminal activity – it can be a red flag of a history of depression.

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Learned behavior: Insufficient coping skill modeled by parents or caregiver to a child.

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Difficult thought process: e.g. generalizing one situation and applying it to all situations, or thinking in very black and white terms. These thinking patterns are most definitely learned. Often times we have to unlearn a few things.

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What’s Wrong with Our Diet? § 

A lot of emotional imbalance can be traced back to neurotransmitter deficiency. 50% of Americans over 14 of age experience debilitating depression or anxiety. All of us have genetic potential for negative mood, triggered by stress and trauma, and most importantly, amplified by diet.

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Our modern, standard American diet (SAD) contributes to our problem in emotional health: § 

The SAD is deficient in nutrients important in neurotransmitter – in fact, the first symptoms of malnutrition is emotional imbalance.

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It has highly addictive sweetener, such as corn syrup.

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We are slashing from our diets fats – good fats are essential for proper brain functioning.

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Most of the foods that people are addicted to these days are triggers to negative mood.

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We need support and the right tools to reduce those foods in our diet – and unfortunately, the proper knowledge and adequate support system is also lacking when people are dealing with their addiction to mood-altering foods. Your website URL here


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Causes of Mood Swings, Depression and Anxiety – Hypoglycemia Some nutritional support to alleviate mood problems caused by hypoglycemia: § 

Eat meals with a low glycemic load. Glycemic load is a measurement of how quickly the carbohydrate in the meals got broken down into simple sugar and absorbed by the body. The higher the glycemic load, the faster the absorption rate – which creates big fluctuation in blood sugar level causing it to first spike and then crash. § 

To create a meal with a low glycemic load which will help balance blood sugar level, try substitute refined grains with whole grains, include a generous amount of vegetables, and a moderate amount of protein and good fats which can slow down the absorption of carbs.

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To keep blood sugar level even, experiment with having 5 – 6 small meals or snacks a day, instead of 3 big meals.

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6 Ways to Regulate Mood with Nutrition #3. Get enough omega-3 fatty acids Omega-3s—found in fatty fish like salmon, mackerel, and sardines— improve both memory and mood. Most experts recommend at least two servings of fatty fish per week; other sources include ground flaxseeds, walnuts, canola oil, and omega-3-fortified eggs. #4. Get enough of these nutrients Iron, vitamin B1, B6, folic acid, selenium, and vitamin D. #5. Watch your fat intake Greasy choices—particularly those high in saturated fat—are linked to both depression and dementia.

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021 Relieve Depression, Anxiety and Mood Swings with Nutrition  

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