What to Eat to Improve Your Mood

Therapy in a Nutshell

Therapy in a Nutshell -Emma McAdam

Mental Health, Education, Health & Fitness:mental Health, Self-improvement, Health & Fitness

4.8 • 658 Ratings

🗓️ 6 December 2024

⏱️ 11 minutes

🔗️ Recording | iTunes | RSS

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Summary

Learn the skills to regulate your emotions, join the membership: https://courses.therapyinanutshell.com/membership The most effective diet for mental health appears to be what is called the Mediterranean diet- this is a diet high in vegetables, fruit, legumes, beans, nuts, fish, unsaturated fats like olive oil, and it’s low in processed foods, red meat, and highly processed grains. There have been a lot of studies on this type of diet, an overview of 41 studies involving over 1.5 million health adults found that a diet low in sugar, saturated fat and processed foods can reduce the risk of depression by 24%. Decreasing the inflammatory index was found to decrease inflammation in other studies. And people who were very careful to closely follow the mediterranean diet decreased their risk of developing depression by 33%. A handful of studies show that the Mediterranean Diet can be even helpful for people with bipolar or schizoaffective disorders. Scientists believe there are 4 reasons that eating this way improve your mood. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Transcript

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0:00.0	Welcome back to another episode of the Therapy in a nutshell podcast. I'm Emma McAdam and I'm a licensed marriage and family therapist. And this podcast is all about taking the life-changing, but usually kind of complicated topics of therapy and boiling them down into simple, easy-to-understand concepts that you can use in your daily life. If you find today's
0:21.7	episode is helpful to you, please pass it on to someone else who could benefit from it as well.
0:25.9	Each podcast episode comes from a corresponding video you can find on the Therapy in a Nutshell
0:30.3	YouTube channel. Also, these podcasts are educational and don't replace the advice or direction
0:35.1	you may be receiving from a therapist or other health
0:37.5	professionals. Now please, enjoy the episode. When we talk about mental health, we usually think of
0:43.3	therapy, medication, or meditation, but did you know that the food you eat has a direct impact on how
0:49.2	you feel? Your brain isn't just a mind, it's a physical organ. It's 2% of your body weight, but it uses 20% of your energy.
0:58.0	And that means it needs nutrients to function in a healthy way.
1:02.0	Studies are showing that you can reduce anxiety and depression symptoms by up to 33% by changing what you eat.
1:09.0	So in this video, we're going to explore how the Mediterranean diet can be a game changer for mental health.
1:14.6	We're going to dive into why it works and provide some really simple steps to help you incorporate it into your own routine.
1:24.6	Now in this video, I'm going to summarize what some of the research shows about how
1:28.7	nutrition impacts our mental health. And in our information-saturated society, it's easy
1:33.1	to get lots of conflicting advice about which diets work and what to eat and what not to eat.
1:38.4	So what I'm going to encourage you to do is work with a doctor and with your mental health
1:42.2	professionals as you make decisions about your
1:44.5	health. So, that being said, there is a diet that has been shown to be quite effective at improving
1:50.0	mental health. And when I say a diet, I don't mean restrictive eating. I'm talking about what you do
1:55.8	put into your body. So the most effective diet for mental health appears to be what is called the Mediterranean
2:01.7	diet. So this is a diet high in vegetables, fruit, legumes, beans, nuts, fish, and unsaturated fats like
2:08.7	olive oil. It is low in processed foods, red meat, and highly processed grains. And there have been a lot
	...

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