Follow an Anti-Inflammatory Diet:
Studies show that people who suffer from anxiety and depression have higher levels of inflammation in their bodies. The standard American diet (S.A.D.) is high in inflammatory compounds like sugar, refined carbohydrates, processed oils, preservatives, and so on. Changing your diet from the SAD to one rich in whole, nutrient-dense colourful foods like fresh vegetables, fruit, whole grains, legumes, nuts, seeds, and avocados can reduce inflammation and boost your mood.
Include a daily relaxation practise in your routine:
Yoga, tai chi, and qigong are examples of mind-body practises that can increase awareness of how the body is feeling while diverting attention away from thoughts that perpetuate anxiety and depression. Daily meditation and deep belly breathing practises can also increase the production of serotonin, the feel-good hormone that will leave you feeling lighter, happier, and more in control.
Balance your gut microbes:
Certain bacteria, particularly Streptococcus and Enterococcus, produce approximately 80% of serotonin in the gut. You may be lacking in feel-good hormones if your microbes are out of balance. Consume plenty of fiber-rich foods and fermented foods like kimchi and sauerkraut to help maintain balance. Avoid processed foods and sugary drinks. Also, if you are required to take an antibiotic, take a probiotic supplement.
Get moving (outside if possible):
Studies show that exercise can work just as well as antidepressants, but it lasts longer, has fewer side effects, costs less, and provides benefits that go beyond simply lifting your spirits. Even better, if you can get your body moving outside in nature, the benefits will multiply exponentially. Fresh air, sunshine, and beautiful scenery can boost both your exercise and your mood.
Foster your tribe:
According to research, loneliness and a lack of community can cause anxiety by stimulating stress hormones, increase blood pressure, reduce sleep quality, make it more difficult to learn and remember, and lead to depression. Humans are social beings, so surround yourself with a “tribe” that accepts and loves you for who you are!
