215: The Science of Foods and Moods
More and more research is emerging about the gut-brain connection and how the gut makes the majority of serotonin in the body. Serotonin is a good-mood chemical that sometimes people who suffer from depression and/or anxiety lack. It’s exciting how much research is coming out about how food affects your mood; so who better to call to get the lowdown than our friend and go-to, real-food dietitian, Serena Marie, RD.
Here’s the background on our girl Serena (spoken in her fun and energetic way) if you’re not familiar with her:
Serena Marie, RD, is a registered dietitian-nutritionist with certifications in weight management and trauma nutrition (hello, marathon training!). With two Ivy League degrees from Cornell and Yale Universities in Nutritional Sciences, over eight years of counseling experience, and lots of experience livin’ the life she preaches, Serena loves to share nutrition truth bombs on her fav podcast, The Running Lifestyle Show.
We discuss the following:
How Serena has changed her focus from PRs to peaches (seriously)
How diet influences symptoms of depression and anxiety
How, at this time, there’s no one specific dietary pattern linked to increased or decreased depression or anxiety symptoms
How there are, however, dietary strategies that you can use to decrease the likelihood of experiencing anxiety or depression, such as the following:
Increase your intake of prebiotic and probiotic foods. Prebiotics include legumes and vegetables. Probiotics include yogurt (even dairy-free varieties), kefir, kombucha, kimchi, and sauerkraut.
Increase your intake of omega-3 fatty acids. Foods rich in this anti-inflammatory fat include walnuts, macadamia nuts, grass-fed dairy, grass-fed meat, and fatty fish (salmon, tuna, sardines, anchovies).
Decrease your intake of added sugar.
Avoid alcohol, since it’s a natural depressant.
These foods are thought to increase brain-derived neurotrophic factor (BDNF)—a.k.a. “Miracle Grow” for the brain!
If you’re struggling with your mental health right now, please reach out for help by contacting the National Suicide Prevention Line at 1-800-273-8255.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3706241/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5736941/
https://www.sciencedirect.com/science/article/pii/S095528631300020X?via%3Dihub
https://www.nature.com/articles/s41598-017-05649-7
Links Mentioned
Go Wild: Eat Fat, Run Free, Be Social, and Follow Evolution's Other Rules for Total Health and Well-being by John Ratey MD
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Contact:
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.