Tackling anxiety & depression

Neurotransmitters & Food

Nutrition is key in supporting brain function and chemistry. Although not all anxiety and depression is caused solely by neurotransmitter deficiency rooting from minerals and nourishment, increasing your intake of certain foods can truly make a difference and support your feelings of well being. Most people today spend a lot of time indoors lacking sunlight, clean air, spend long periods sitting and keep a diet that lacks minerals, is high in sugars and salt. Getting adequate light, eating a whole foods diet, drinking clean water and finding physical activity that you can embrace daily is crucial in promoting feeling of overall health.

Symptoms of Serotonin deficiency include negativity, depression, excessive worry, anxiety, low self-esteem, OCD behaviors, seasonal affective disorder, PMS, heat intolerance, phobias, suicidal tendencies, cravings, fibromyalgia , TMJ. Brussels sprouts, kale, spinach and salad greens are also rich sources of ALA, EPA, eicosapentaenoic acid, and DHA, docosahexanoic acid, can be found in fatty fish like salmon. Almonds, spinach, cashews, soy milk, black beans, peanut butter, whole-wheat bread, avocado, potatoes baked with skin, cooked brown rice, raisins, apples and raw carrots are great sources of magnesium.

Symptoms associated with inadequate levels of Dopamine/ Norepinephrine/, Adrenaline are low energy levels, depression, lack of drive, cravings for caffeine or stimulants, lack of focus and A.D.D

When GABA, gamma-Aminobutyric acid levels are low people tend to experience muscle stiffness, they are burned out, unable to relax.

Endorphins are also crucial and people who are low in endorphin release are typically sensitive to emotional and physical pain, they crave comfort, they cry easily, they use food as a reward or sedation mechanism, and they have a tendency for addiction or high levels of consumption of alcohol and drugs. The most important thing you can do to increase endorphin release is aerobic exercise as it oxygenates and speed up the blood flow aiding the endorphins reach the brain quicker.

Melatonin deficiency always presents itself in the form of sleep difficult. The best way to increase melatonin production naturally is sunlight, food rich in magnesium, b-6 and niacinamide. Leafy greens, Pineapples bananas, oranges, oats, sweet corn, rice, tomatoes, barley.

As always, before making changes to your diet and lifestyle consult your doctor and talk to a holistic health practitioner that can support your goals, I would be happy to help support you!

In wellness,


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