Los Angeles, US, researchers found eating a fermented yoghurt
with probiotics twice a day for a month led to increased activity
in areas of the brain that process emotion and sensation. (How
the components of yoghurt might specifically affect mood,
however, is still unknown.) The scientific jury is still out on
exactly which probiotic supplements may work best and which
types of bacteria are most beneficial in terms of mental health.
But Dr Selhub does recommend increasing your intake of
fermented food and thinks that a probiotic supplement can
be a good choice for those with anxiety or depression (and
she does take a probiotic supplement herself).AVOID JUNK FOOD Our harried lives lead us to eat more junk
and processed convenience foods, which may make us feel even
more stressed. “We don’t focus on finding outlets for our stress
as a modern society, so our stress overflows and the dam
breaks,” says Dr Selhub. When there’s a drop in our levels of
dopamine and serotonin – two brain chemicals that improve
mood – we seek out high-carb junk foods to try to feel better.
“Then the food we eat increases inflammation in our guts,
leads to oxidative stress in the brain, and serotonin and
dopamine drop again. It creates a vicious cycle,” Dr Selhub
says. Taking the time to cook at home even when life feels
crazy, or at least selecting healthier prepared meals that are
lower in fat and full of vegetables, lean protein, whole grains
and fermented foods, will pay off by breaking this damaging
cycle and improving your mood.EAT MORE SEAFOOD Omega-3 fatty acids, specifically the DHA
type found in seafood like salmon, tuna, halibut and prawns,
seem to be helpful to people with severe depression, says Dr
Jacka. The membranes of brain cells are partially made from
omega-3 fatty acids, so if levels in your diet are low, your brain
cells may suffer and not signal each other properly. Exact
requirements aren’t known yet, but the data suggest that we
need at least 220 mg of DHA per day, the amount you’d get
if you ate salmon at least twice a week, says Somer.FOCUS ON FOODS FULL OF VITAMINS B AND D Depressed patients
are often found to be low on vitamins B9 (folate) and B12, leading
experts to conclude that these nutrients are important in brain
and mental health. Low vitamin D is also linked to depression.
“And almost everybody is deficient in D,” says Somer. “You need
1ooo IU a day.” Spinach, black-eyed peas and asparagus are
packed with folate; seafood, beef and dairy have lots of B12;
and D can be found in salmon, tuna, liver, milk and eggs.Sunny Sea Gold is a health journalist and author of the
2011 book Food: The Good Girl’s Drug.yj43_43-47_FEA eat your way happy_272.indd 47 31/03/2015 8:57 am