How The mediterranean Diet Improves Your Mood - What The Science Shows
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- čas přidán 24. 09. 2019
- Did you know that A healthy diet is associated with an approximately 30% reduction in the risk for depression and a 40% improvement in your thinking? There’s been a growing body of research showing an association between diet, inflammation and depression. Recently two Australian studies show that eating a Mediterranean style diet actually improved depression symptoms. That’s only two studies, so we have a ways to go to get to where we can rely on this as an official protocol. But even with what we have, the results are consistent enough to recommend this as an intervention for depression.
The diet is a modified Mediterranean diet, called the Medimod diet. You don’t count calories or keep up with points. Instead, you eat brain healthy foods like whole grains, fruits and vegetables, beans, fish and extra virgin olive oil. You also reduce or eliminate foods that are bad for the brain like refined cereals, fried and sugary foods, processed foods and refined flour like white bread,
What are processed foods?
Things like deli meats, crackers, cookies, and chips. You want to eat foods as close to their original state as possible. Foods close to their original state are called whole foods.
If you can’t tolerate gluten, you can still follow the diet but eat non-gluten containing grains. Gluten is found in wheat, rye and barley.
Some non-gluten containing whole grains are buckwheat, oats, millet, and rye. Whole wheat is the most common, but variety is important, so you want to try some of the other grains. Whole grain options for rice are brown or black rice. Other whole grains are couscous and quinoa. For pasta and bread, you want to look for 100% whole wheat or whole grain.
What makes this work?
We know that inflammation contributes to depression. Healthy diets are ¬anti-inflammatory, and are rich in B-vitamins and folate which is important for brain function. These nutrients improve neuroplasticity which improves depression. Neuroplasticity refers to the connections between the neurons. Tight connections are good because that’s what the nerves need to communicate with each other. Loose connections are bad because it makes it harder for the nerves to transfer messages between the cells.
How long does it take to work? In these studies, they didn’t retest the people until 3 months later. So we don’t know if people started to feel better sooner than that. But there have been other studies using the Mediterranean diet. Some of these studies show that your gut microbiome changes in just 2-3 weeks. What kind of bacteria you have in your gut, dictates the health of your gut. The health of your gut influences the health of your whole body including your brain. What we don’t know is the lag time between improved gut bacteria and improved mood.
Even if you don’t have depression, the Mediterranean diet is associated with decreased risk of stroke and heart attacks. You may need to adjust it to your special needs like if you are lactose intolerant or need to have low protein because of kidney disease. But the best part of this diet that works no matter how you need to modify it, is the reduction in processed food and sugar. Whether you eat Paleo or keto, eating whole foods can make a world of difference.
Medimod Guide (free download) markspsychiatry.com/the-depres...
Depression and Neuoroplasticity video • What Causes Depression...
References
Rachelle S. Opie, Adrienne O'Neil, Felice N. Jacka, Josephine Pizzinga & Catherine Itsiopoulos (2018)A modified Mediterranean dietary intervention for adults with major depression: Dietary protocol and feasibility data from the SMILES trial, Nutritional Neuroscience, 21:7, 487-501,
Jacka et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine (2017) 15:23
Lai JS, Hiles S, Bisquera A, Hure AJ, McEvoy M, Attia J. A systematic review and meta-analysis of dietary patterns and depression in community- dwelling adults. Am J Clin Nutr. 2013;99:181-97.
Marx W et al, Nutritional psychiatry: the present state of the evidence.
Proceedings of the Nutrition Society 2017;76(4):427-436
Want to know more about mental health and self-improvement? On this channel I discuss topics such as bipolar disorder, major depression, anxiety disorders, attention deficit disorder (ADHD), relationships and personal development/self-improvement. I upload weekly. If you don’t want to miss a video, click here to subscribe. goo.gl/DFfT33
Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.
WATCH NEXT - *USING MINDFULNESS FOR DEPRESSION* czcams.com/video/6SAFvliImdU/video.html
Thankyou x 1000💜
The description says that rye does not contain gluten. Unfortunately, it does contain gluten.
Couscous isn't a whole grain option. It's processed wheat semolina, and often processed (white) wheat flour is added in the production of couscous.
I love your videos thank you very much for sharing it
hey doctor, can you put the studies you is referencing in the descripton or in the comments?
I was excited until i realized Mediterranean diet didn’t just mean eating all gyros and falafels that I wanted
😂😂😂😂
You can eat grilled meats and veg all you want. Just keep your carbs BELOW 20 on breads/sweets. Believe me you can still eat it.
If you cook them at home it’s actually a great step forward. Since the birth of CZcams learning how to cook cannot get easier, btw.
😆😂😆😂
And all the wine you can slug down 🤣
Love to see that certified doctors are now talking about the link between your gut and your brain.
Its always that way. The holistic local medicine herbalists get told they arent Dr's despite them witnessing things work again and again....and then a century later Western medicine says "Hey! This DOES do that. Carry on." And no apologies or even nods to who said this before is ever given.
Yep finally cause people look at me like I'm crazy wen I speak on the subject matter
Most of the “woo woo” ways of our ancestors are now becoming science fact. ❤️
What are you on about? They always have talked about it
Well, where is the brain made? The gut is the factory of our brains.
I really wish that schools would have taught us how complex the human body as a whole really is… cause my science classes definitely simplified the human body smh. Imagine hearing this as a high schooler.
Great point.
They're distracting people with useless information. Why would they tell you things that empower you and can potentially free you from their control? If you know how to cure yourself, you wont be a lifelong pharma slave.
You're Totally right. But we have internet and we can educate ourselves
The teachers an the school system is just Business. There not telling the whole truth
One of the toughest things as a kid when it comes to diet is you are usually eating what the family is serving. So if your family is not open to receive information about healthy changes that should be made and you can often be stuck. But I absolutely agree that this should be taught in schools and that everyone should have more information about eating a healthy diet.
My dad was anxious and really depressed after his job retirement. After a while, he moved from Medellin, Colombia to his own farm, seven hours by bus. His diet only includes chicken, eggs, fruits and vegetables and honey, all organic. I've never seen him better
A huge part of this is also the mentality of doing his own work for a reason. It gives him purpose which makes him feel more fulfilled and satisfied. A big issue with the world today is we slave over things we hate in places with too much chaos and noise just to receive a reward of green paper. There is no mental satisfaction behind it. We require mental satisfaction or we get depressed or insane.
@@HealthHorror so true!!
Being outdoors probably helped him also!
Maybe it was the fact that he moved to a farm, started growing things, and found a purpose after a stage of his life had ended?
Can I just say how much I appreciate sentences like "that's how _we think_ diet affects.." or the clarification on "in these studies, they didn't retest the people until 3 days later"? It makes all the information you provide so much more trustworthy to me, as opposed to videos that present everything as 100% correct facts or don't care for implementation details of tests/studies. Thanks a lot!
yesss! Expressions like those are rare in such videos.
Very good point. I agree.
Yes, that's how a true science communicator/scientific/professional related to science talks.
True
Context is also very important for application. Lots of weird specific variations out there in different populations. The more context given, the better we can understand how we potentially fit into those distributions. Good science includes good citations!
In my early 20's, I decided to give up all junk food during the 6 weeks of Lent, both savory and sweet. It was very difficult for me, but the biggest surprise was that I didn't have any of my usual PMS symptoms related to my monthly period (bad mood, bloating, irritability, etc.). Completely gone!! That was a real eye-opener how much diet can affect the body and a person's mood.
@@ITSMERlVER Aw, I'm sorry to hear you get it so rough like that. If you experiment with cutting out junk food, I truly hope you have the same experience I did. :))
@@roseschulze1647 what did your diet consist of? What animal products did u consume? Some women who notice better pms symptoms quit dairy so im curious
@@lora4624 It honestly was so many years ago I couldn't say for sure, but I'm sure I continued to eat meat and drink milk during that time. It was no more chips, candy bars, cakes, cookies, things like that. Hope that helps a little. :)
@@roseschulze1647 yes thank you im battling my chips addiction its the only junk food left for me to cross out:) hope pms gets better
@@lora4624 I wish you the very best in your pursuit!!
I am on this diet and I can see improvements in mood from day 5! Within a month, all cravings for processed foods or sugar stopped entirely.
But that's because you're eating sugar with the fruit and beans smh
@@AUSTIN-ss2zd different than processed and refined sugars
@@eternal3ntity230 fruit isn't even intented to be sweet and beans are bad for your digestion. Fruit has evolved to be sour, you'll always plateau on weight loss if you eat fruit and beans try it out yourself.
@@AUSTIN-ss2zd some fruits evolved to be sweet
@@danielsantos-wh2op no its human who engineer them to be sweet just like how they engineer marijuana to be more dangerous by having more aflotoxins in them and more thc in them
Brothers and sisters please stay away from fast food, over all process foods and sugar. You can do this! One step at a time. Start with eliminating soda out your daily diet...watch how good you feel. Whatever you process food you like eating, find a healthy replacement. Yup, I deal with depression so diet is everything for me and of course God's grace. I love you for real. Blessings
Thank you , love you back in Christ Jesus ! Blessings 🙏🏼😃
This pandemic should be a study in lifestyle. Instead it’s a political football! The fact that people with type 2 diabetes and/or obesity are at a way higher risk of serious complications should be treated as a diet/lifestyle issue. But, alas, that would take common sense, and not make $$$$$$$ for certain sectors.
😕❤️🥰😘
Sugar is hard for me...
when you are low income and on food stamps it's hard to be on these "great and healthy" diets. Same with affording a good therapist or doctor/psychiatrist. Money is always the problem.
@@katr9923 you may enjoy Jack Monroe / cooking on a bootstrap 's recipes. Jack was a young single mum, making food for pennies before getting published. I use a lot of value/basics canned beans (in water) and frozen veggies, reduced section items etc. Then batch cook & freeze any leftovers for healthy ready meals another day. Aldi is my main store.
I can vouch for this. I changed my diet and noticed, funny enough, about a 30% improvement in my mental state. I’ve been mostly consistent with my diet, exercise and sleep routines and feel like the effects have compounded and I generally feel better. And now when I notice my depression return, I just assess where I’ve fallen behind and can often trace my mood changes back to an unhealthy meal or skipping days of exercising. And when I do succumb to my symptoms, they don’t feel as intense and unshakable as before. Been doing this for about 2 years and I’ve also been consistently loosing weight, which is just another mood booster and motivator. I strongly recommend anyone with depression to consider changes in their lifestyle and be conscious of their intake and see what works best. You might unlock that willpower you didn’t know you had.
Ps. This is just my experience, everyone is different, and in no way do I intend to belittle the struggle with mental health. Just wanted to share in hopes it can help someone else.
Thanks for sharing your experience Jose. That's awesome to hear.
Thanks, Jose. Your story is inspiring!
I can also vouch for this as it has been my story as well. I received multiple diagnoses about three months ago when I started a consistent (daily) training regimen. I'd already been eating quite healthily for the past three years and counting. I've also been studying neuroscience; the long-term benefits of exercise for the brain from Dr. Wendy Suzuki and I can completely attest to the increased neuroplasticity. My psychiatrist recently reduced my antidepressant dosage because I was tipping into a hypomanic state - I took this to mean that training and healthy balanced eating (which also helps in muscle recovery between training sessions) truly enhances mood.
Today I tried on a dress I couldn't fit into last year that now fits perfectly. So there's that major confidence boost from witnessing the tangible results of my dedication to living well with mental illness. (NOTE: not "curing" myself of my mental illnesses or "losing weight"). My motto is: Do it for the endorphins, your mental health depends on it.
Just like Joss, this is my current personal experience. I know how debilitating and incapacitating depression can get. I spent the last 8 years hiding symptoms because I was invalidated and shamed at age 15 when I first came out with depression. I never thought I'd get to where I am now; on medical treatment with a wonderful support system in friends and family.
So be kind to yourselves and live well my friends. You are all beautiful and you matter no matter where you are on your journey. I am rooting for every single one of you.
@@nimu04 thanks bro.... But It is very bad to think that each year i will suffer with this depression as I am bipolar..
@@mohansinghrajput1504 Try a carnivore diet for 30 - 60 days. Most people have a dramatic change in about a week of starting. I know, for me, it was the most dramatic shift in my health that I’ve ever had!
❤️🙌🏽
My mother understood about fish helping with clearer concentration. During finals week when I was in high school, mom would make a lot of baked fish. Dad would ask "Why are we having fish so much this week?" I would say "Dad...it's finals week"🤣🤣
What a great mama!
Brain food
This reminds me of my mama making me poached salmon and miso soup before my AP test in high school 🥰
Love this! What a great, supportive mom 💓
Fish was called "brain food" when I was growing up.
I definitely believe this, when I eat good
I feel good.
It also feels nice to cook for yourself and know that you made something healthy and delicious for yourself! Even the more indulgent things can be made at home. They'll surely be less processed than what you get at the store. I'm working on doing more meal prep this year, and it's making me feel good, too.
I feasted on tv dinners and processed food when I was younger. No wonder I was such a depressed little girl
OMG: in a weird way, that is funny: can relate, Sweet W.!
I can totally attest to this dietary advice to reduce anxiety and depression along with regular exercise. It works! My problem is that the American Bad Food Culture is everywhere, including my church. I have to be fiercely resistant to it, and I often make people mad because I put my health first. 😩
Melanie O'Hara 😍🙌🏿👌🏾🥗
Em Bem Dang, it’s hard, but our health is worth the angst.🙋🏼♀️
Would you notice a difference if you ate, for example, a single piece of pie or a brownie? I'm just curious because I do love sweets and attempts allow them sparingly but it takes a lot of self-control.
adjappleton 7 That doesn’t work for me. I have one taste or two and then I want ten. It’s better not to smell, taste, or be visually around the bad food. Always hard, but worth it.🙋🏼♀️
@@gordythecat I know exactly what you mean! Our kitchen at work is literally CRAMMED with every kind of junk food, soft drink, candy and potato chip you can think of. One of the bosses buys it all "for everyone to share". I showed my doctor pictures of it and he was aghast. Some office environments are toxic.
"talking about books is not therapy"... Me and my coping skills are *exposed* !!!
lol. But making connections ARE helpful in their own way!
😂😂😂
it may not be.. but it can be that which creates an evolution (rather than a hard change) that is absolutely useful, especially if you are not fortunate enough to afford therapy. even if you can, it is wise to keep doing that to have your own self heal/compassion/understanding power.
It can most definitely be therapy! She lost a lot of credibility for saying that.
@@Joshua-ev9uw it probably can be, depending on the book you are reading.
"Eat foods as close to their original state as possible"
Just start attacking chickens and eating them on site.
Indeed lol. In the last 12 000 years since we invented agriculture we have genetically changed food by selection and propagation of characteristics that we want, that it's difficult to know what is natural now. And in fact it is not known what is a healthy diet for humans. There are many who claim to know, but it is highly disputable.
Raw carnivore diet
😅
Wait till u put your hands on potatos
@@Thereisnothingforme I replaced my organic kale and spinach smoothies with raw meat smoothies. I can’t believe the difference!! 💥💥🤯🤷🏻♀️
I can attest to this. I saw a correlation between my diet and my moods/depression. When I followed a healthy diet, my life changed. Suffice to say, I haven't stayed the course and now I am depressed AF and trying to start over
You have almost become a new religion for me lol. I love your videos and predict a brighter future for an old, homeless man that once had given up on the hope of life. You have pretty much single handedly saved my life and I will not only listen to the advice, but employ it. I'm convinced that doing that can only add to the improvement thus far. Thanks for being you, Doc
Thanks for your share, Bryan Austin. Those few sentences are inspiring. Good luck!
Oh wow thanks Bryan!! I love that! Hang in there and don't give up. I'm thrilled you still have hope. 🙂
Hope you are still doing ok 💚🙃👍
What an inspirational comment!
♥️ Blessings Sir!
That’s incredible
This is so true ..depression paralyzes me from doing basic things like eating. I incorporate “Boost” or “Ensure” drinks and wishing a few days I’m feeling much better .
I love that Dr.Tracy Marks subscribers have grown exponentually in the last few years! Her content is really good and relevant, and does make a difference for people who need to know more about mental health, either for themselves of for their family members. Congratulations for your psychiatry educational work online, Dr. Marks!!
👏👏👏👏👏
I, like many other in the comments section can vouch for this. I went from a terrible diet (Standard American Diet) to a 100% raw vegan plant based diet and not only did I reverse every single dis-ease I was dealing with, my mood is drastically better. I actually have moments of bliss where I feel high off life and almost have happy tears. Your gut and your lymphatic system are everything.
That sounds great! What do you eat if savory cravings occur (meats/dairy, fats, salty)?
Hello do you mind sharing with us what your diet looks like ?
That’s amazing
I love this! Dr. Morse follower? I also felt the best I have ever felt when I was raw vegan! My brother and my mother reversed theirs cancers by eating water rich astringent fruits! Watermelon, cantaloupe, oranges, lemons, limes and grapes! As much as they wanted! Melanoma and lymphoma! The doctor's were baffled! They just said keep doing what your doing and didn't want to know what they were doing because they couldn't make money off of prescribing fruit! I cured my debilitating suicidal depression and anxiety by going gluten free! Going raw vegan was the only way I would have figured out that having bread/gluten was the problem!
@@eileenloves4802 Yes, he changed my life!! Soooo happy to hear about your family! God bless them
Hi Dr. Marks, I am a recent subscriber and want to thank you for taking the time to create your content. I have found it very informative. I especially like how you give examples to explain concepts that can be hard to understand.
I have battled depression since my early 20's. I am now in my early 50's. I am currently in a very low mood cycle and struggle with negative self talk. I know that exercise and eating right can help, my trouble is with motivation. I make lists in my mind and even keep a notebook of things I 'should' do to feel better. I am able to sustain a job because I can turn on a switch sort of speak, and mask my symptoms by pretending. But, the energy it takes to sustain this act exhausts me. I have no energy or desire to shop and prepare the right foods, or exercise. My interpersonal relationships suffer because I have no energy left to give. I just want to sleep, or I will research online all of the things that can help me recover, but never seem to follow through. I hope I am making sense? I am wondering if you can speak on the issue of motivation, or lack there of? Knowing what we should do, but finding it difficult to get there. Anything that can help. Thanks again.
I feel like this video came to me just in time to save my life. I’ve been looking for a diet or some sort of coaching or guidance on what to do to feed myself. This is perfect, thank you.
Dr. Marks you are my absolute favorite source of mental health education on CZcams. Thank you for all of the work you do.
I am not depressed but I do sometimes feel sluggish and anxious from the soda/snacks I have at work. I will definitely cut out the sugar.
As someone who has delved into dietetics, nutrition, physical fitness and mental health for quite awhile I am sincerely impressed as how this video combines multiple source information in a very concise matter, information that I have empirically justified through my own journ. Amazing video.
I’ve had great success with eating Whole Foods while eliminating processed foods/sugar. Great info Dr. Marks!
Good 👍
Thank you Dennis
Your videos are incredibly informational, very very well put together in an easier format, you don't understand how grateful I am for the education you're supplying! It'll be here now and for future generations.
Thank you so much for this one. A life saver right now. Suffering for severe depression, taking therapy but at times unable to cope up. However, taking meds is not really an option as I have so much to do right now as a final year PhD student. Downloaded the chart and will follow it.
I’ve been feeling so awful lately- back when I felt awful but was functioning and NOT crippled by anxiety and existential dread I had a very good diet and many good days. Tough cycle to get out of tho when you’re too depressed to get up and cook
I batch cook and freeze leftovers for healthy "ready meals" another day. I always have at least 2 or 3 in the freezer as a stop-gap.
@@hannahpaul1988 any suggestions for meals? I always want to do it but can't figure out what to make
@@aphroditestan I often throw a few cans of different beans, a can of tomatoes, stock and spices (eg. Paprika, cumin and coriander) in the slow cooker for 3-4hours on high setting, and serve with rice. I also like ratatouille (mediterranean veg in tomato sauce with herbs de Provence). I use Quorn a lot as I'm veggie - mushroom-based meat substitute - coz they do fake chicken, mince, meatballs and sausages well.
I remember when I stayed with a friend for over 2 months, I reinvented the diet in the household (including 4 kids) to more balanced. We didn't totally removed processed/junk food but reduced it substantially and had more healthy meals and more water. There were a lot of factors in play, but aside from losing weight, my friend's mood improved a lot and his motivation came up as well. I would say within a month's time.
This video just popped up on my feed. I’m really into healthy eating, though. Usually I go with somewhat intuitive approach. So it’s nice to see a scientist giving her reasons for why my approach chance to work pretty well for me. Thank you.
I appreciate your the simplicity and thoroughness of your video.
Thank you so much for your videos! I have been struggling so much with my depression and finding things that work for me. I watched your video about how to talk to your doctor about your diagnosis and I felt so empowered when I went to my doctor. You are such a great resource for anyone who struggles with mental health. Thank you for this information!
Oh awesome. I’m glad that made a difference when you went to see your doctor. That’s how it should be. Thanks for letting me know.
CORRECTION - I omitted the fish recommendation on the MediMod Diet handout. I corrected it and if you are on my email list, I resent it it you already. If you downloaded it from my website - I've uploaded the corrected version on Sept 26th and you can go and download it here: markspsychiatry.com/the-depression-diet/
thank you
Dr. Tracey Marks have you ever treated any patients with Dermatitis artefacta? I’m a semi seasoned therapist and I’m stumped ?
That's how you notice a scientist: she strives for perfection.
How do I join your email community?
I've been on a limited mediterrain diet for awhile now. I drink nearly 2 gallons of water every day. No dairy, no gluten, no sugar. Mostly meat and vegetables. I don't eat nightshades, including tomatoes. All in an effort to help my mood swings. I also lost over 50lbs and I'm at a healthy weight. I exercise daily. I've tried probiotics and even S.Boulardii to help my gut. I meditate, I engage with others socially, and I do my best to get enough rest. Yet, with all this, I still have mood swings daily. This runs in my family. Just can't seem to find a solution and I don't want to use medication because of side effects, as it's made things worse for those people in my family who have tried medication.
I wish that there were more videos available that talk about this. It’s very important!! Thanks Tracy!! 🙏🏼
conscious eating and 30 mastication per bite, I have schizophrenia and I am losing weight at a rapid pace with balancing my lifestyle of gypsy origins and indigenous backgrounds. As a neurodivergent person I appreciate your videos because I have always used discussion boards and videos as a way of learning in the comfort of my space. I am now in my third decade and I am excited to live a healthy and strong future with your videos!
Agreed about inflammation. I can go from being severely depressed to feeling good after taking ibuprofen. High EPA fish oil help also.
Be careful of your tummy , kidneys and liver.
That's not how it works lol
@@fabiomejias6747 why are you laughing?
@@Tropicalpisces i guess because I wish it was that easy
@@fabiomejias6747 it actually can be that easy for some people. There are a few studies out there that show that adding an NSAID like ibuprofen with an antidepressant medication regimen can have an effect on mood and improve depression symptoms. It has the same effect as this diet, albeit through artificial means, and the effects are temporary, but it does help in some cases.
I’m on anxiety and depression medication and have been for about 15 years, it’s been a lifesaver but I still went through waves of depressive episodes but was reluctant to increase my meds any further. I spoke to a nutritionist and got onto a weightlifting plan five days a week and the difference is astounding. I’m still on my medication and have no plans to change this, but the dietary and exercise change is truly incredible. If I’m going through a bad patch it’s hard to stick to this but my husband helps me meal prep and keep as close to this routine as I can
This is one of, if not, the best CZcams account. A deep gratitude for all that you share and your intelligence.
Absolutely amazing how you simplify things for the average person. I always feel like I consulted with my doctor. You’re saving lives thank you so much.
I cleaned up my diet a while back and I definitely feel better mentally and physically. Once a month I'll allow myself some junk food. I can feel the difference, too. I'll feel lousy for a couple of days afterward from having a soda and potato chips.
I also added vitamin D3, magnesium, fish oil, and coq10. I was once on several meds for fibro and depression/anxiety. Like, for 25 years. For the last year I have only taken lyrica when nerve pain flares up, but its 1/4 the prescribed dose. I'll take ibuprofen for Inflammation pain. At 64 I feel better than I have in decades simply by eating cleaner foods. Wow.
What kind of magnesium and how much ? Also what brand and quantity w coq10 and vit d3
Doctor's Best magnesium glycinate high absorption 2 tabs 2 or 3 times per day, D3 10k 1 time daily, not brand loyal. CoQ10 100 or 200 mg 1 time daily, not brand loyal. Take D3 in morning, CoQ10 mid day.
Meaning that I am not loyal to a particular brand. Finances generally dictate something in a lower price range,
What do you mean by "nerve pain?" Is that related to depression?
Thankyou for sharing. I hope more people continue to share their stories and experiences with this!
this video has been popping up in my recommendations for a week and had finally time to watch it. I love the video, it is simply explained and straight to the point, and i’m gonna definitely try a veganised version of this! It seems like it can be really helpful for my adhd symptoms, so I’m hopeful!
Thank you for this video it is much appreciated. I started listening to my body and consumed the categories you named in the video. I felt much better, calmer and my brain fog started to lift. Now with this information I can research this medi mod diet and find a better balance. Thank you for taking the time. Your videos have helped quite a bit not only myself but others. Blessings to you now and always in all ways. Pam
Boy how the world has a big need for folks like you and dr Peterson. Have been using your videos alongside his for a while, and since I started to do so life has gotten much better. Thank you !
I took up this life style a year ago and my life is so much better. I went from having breakdowns if not every night then every other night, to barely any at all. I’m off my anxiety medicine, have more energy, self confidence, etc.
I appreciate this information for the people who fall into the treatable type. Unfortunately I’ve been a vegetarian and focusing on my diet since I was 16 and sadly I still struggle with depression 10 years later. It’s a good thing to focus on your diet in addition to medical treatment if you don’t see any improvements after years.
The problem with a vegetarian diet is plant protein only synthesizes 9 of our 22 amino acids. You need animal protein for the remaining 13. These acids, like GABA, are those which produce a sense of calm, for example. I'm not saying you don't have underlying causes for your depression, but you are missing a lot of essentials with your diet, which of course also affects your homes, which impacts your mental health.
Dr. Tracey, I'm only just discovering your channel and immediately subscribed. I suffer terribly from depression and anxiety.....I truly believe that if my gut/brain axis were better aligned, I might feel better. Since menopause, I cannot tolerate foods that I used to, I'm utterly exhausted in the morning, ZERO motivation but then wide awake at night.
Thank you Dr. Tracy for your clear and concise information. I'm so glad to have found your channel!
Dr Marks, you are a wonderful Educator. I have been enjoying your channel, very much. Thank you for being so informative, on interesting and possibly life changing topics.
Thanks so much Janelle I appreciate that.😊
@@DrTraceyMarks Dr Marks, i love ur channel. What i love the most is the way u deliver ur talk - straight, focussed & to the point. No rambling, not a word that's unnecessary or extra, no flab. Also, it's very informatory. As someone who's highly interested in psychiatry & psychology, i've found ur lectures extremely informative. I especially loved ur lectures on BPD. I'm now an ardent fan of urs. BTW, I'm from India.
I might add, very professionally done.
@@sandhyahonawar4309 Thanks so much! I really appreciate it. Keep watching. I've more coming. 😊
I was eating exactly the way the Dr stated for helping depression: 75-85% veg, fruits, no gluten, very little meat, etc. BUT I ALWAYS had this “pending doom” over me (depression?). Along with body aches/pains/intense itchiness/brain fog, horrible constipation, mood swings, hot flashes/night sweats, etc.
I tried a carnivore way of eating and was a new person in 3 days. ❤️ Not everyone can digest fiber and/or thrives on this “heart healthy” diet.
Fwiw, try carnivore if, like me, nothing else has worked.
🥰
dont do carnivore if youre taking Lithium. the fluid loss can easily cause Lithium toxicity and that can kill you.
You have the best channel! Thank you for sharing your wisdom and offering this to the public for the greater good. Love your voice also! 🎉
Wow. I love hearing about studies. What they mean and where they fall short. It's so hard learning about healthful eating working 50hrs/week. Thank you.
Just in case others are like me, I found diet and healthy lifestyle options to be wonderful!!! In fact, they helped so much that I didn't even recognize my depression. In a way, they were a cover. I refused to recognize my traumatic childhood and how it was still affecting me or the toxic people from my childhood that were literally following me around the country as an adult. I continued to accept these things as normal and keep trying to "fix" myself with healthier choices. And the toxic people both celebrated this behavior because it confirmed that if anyone had a problem it was me and laughed at me for my obsession with perfect health and lifestyle. Now I am trying to find a balance. Eating healthy while realizing that it's not the full issue here.
I know what you're saying. I have relatives who will do anything to avoid talking about the real reason for their depression.
When you ve spent enough time with toxic people especially as a child they begin to seem like the norm and you stop looking for healthy relationships in general. But it s not like you can't see where the toxicity begins.. my humble opinion.
Diet wise.. noticed that for me it s the opposite. Always eat Mediterranean style diet due to being used to it after long diet plan and being Greek too lol and my depression wasnt any better. But noticed a bad mood would kill my appetite so thats a crappy cycle. Anyway.. reducing smoking, coffee to 1 cup and alcohol, instead having more water, better sleep pattern and avoiding certain people and situation did the trick for me! (ptsd induced depression symptoms).
Best of luck in bettering your self and hope you feel better than when this comment was posted. A little advice.. get rid of those people and don't ever look back!
My mom calls me a health freak for eliminating sugar, seed oils and refined grains. I want to educate her on why but don't have sufficient knowledge at the top of my head for it to even persuade her. I don't think she'd buy it either way, she's too into her candy, chocolate and processed vegetarian food. Good for you for finding your balance and coming to terms with trauma!
Things like cultural norms can really make you feel left out, enticing you to go eat that slice of cake or what have you (but i bet in your case it damaged apart of you, you were scared to explore). Imo, it's healthy to sustain and consist a dietary lifestyle that doesnt feel restrictive. I'm sharing bits of my experience here, It sounds like you've come from a place where healthier food choices were a distraction and more so a way of relief. So you became fixated on that, restricting you from what was really going on?
Hope you're in a better position now!!
I really appreciate this information. It is to the point yet explains a few food related things about the brain that are not so well known. I think it’s the first place to start when any health problems arise. Whole foods, real food. It’s literally the way I have eaten 90% of the time. When I was very young I remember thinking Jello wasn’t really food with all its fake flavours and food colouring. Yet, the monster that is depression and anxiety still haunts me. I can only assume I’d be much worse off if my diet was poor.
Dr Tracey, you are the best. Please keep helping people. Very valuable lesson you gave us.
God bless you
God bless you Tracey your videos on stomach, anxiety issues have taught me a lot
Most helpful, thank you! I've suffered from PMDD for about 3 decades now.
Trinada TV same here
Thanks so much, Dr. Tracy! I wish you were the treating doctor for my daughter!
Thank you very much for this life-saving and life-giving content. I also really appreciate your generosity in sharing the printouts. ❤️👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👑
Thank you! I love Mediterranean food so I am excited to implement more into my diet and see how it goes.
YES. This is the diet I've been moving to and it has worked. I love how grain and gluten aren't automatically written off. I eat alllll the gluten and whole grain and it does great for me.
I love this information, Dr. Marks. I suffered so much with inflammation in my joints and depression. My doctor recommended changing my diet. She told me to shop on the outer perimeter of the store where the fresh fruit and veggies, stay out of the aisles which are processed foods. She also recommended staying away from sugars that have gluten which is the main cause of my inflammation. She added that a lot of preservatives in our food are preserving our bodies which maintaining toxins in our bodies. Within 2 weeks, my pain level in my joints and brain fog, as well as my depression, was reduced so much. I haven't felt so good in over 15 years.
Thank you. I find these diet related posts interesting and easy to implement. Really enjoying your channel.
Great informative video, thanks Doc Tracy, I usually eat a Mediterranean diet, But that chocolate brownie cake with fresh strawberries and then I go to the gym for a great work out works wonders for me when I'm feeling down
Can’t blame a person for not resisting chocolate brownie cake.😊
I like your channel. You’re the kind of psychologist I wish I had.
thank you Dr.Tracey...❤️🌹🕊️
Just started my daughter in the Mediterranean diet (she had MDD) thank you for the video and information.
I agree, diet has a lot to do with health in general including your mood. It's nice to see some focus on this instead of the magic drug with so many insane side effects. Thanks for taking your time to educate people about improving diet and well being!
Couscous is pasta
I really appreciate the care Dr. Marks takes to be accurate in the information she shares. That's why I think she might like to edit the passage in which she calls couscous a whole grain. Couscous is a pasta product and can be made from either refined or whole wheat flour.
I'm really glad u mention that. Loads of people r eating couscous thinking it's healthy, but it ain't unless it's wholewheat couscous.
i heard this and had to search through the comments to see who else noticed.
Thank you Dr. Tracy, you have given us insights on mental health. I had it in my family.
How have I not found you before, Dr Marks!?! ? This is great information. Very helpful. Thank you so much!!
Wow I noticed that this is literally how I've been accidentally living for a year or so. Once I quit eating meat I did eat fish at least twice a week and i tried to stay away from processed foods. I am very glad that I am on the right track and I will try to improve my diet as best as I can
I do in general follow the mediterranean diet already many years and I do feel better. It's true, that eating the whole foods is healthy. To persist this way of eating I allow myself to eat one day in a week not so healthy and that's this week on Wednesday.
Yeahh.... so I'm looking forward to my 'Mac Donald's Dinner' this evening Dr. Marks 😁
Thanks for the interesting video 😃🇳🇱
I've subscribed and am NOT suprised at what you're saying! Food can still be medicine or harmful to us in ALL areas of our functionabilities. Keep up the good news!
Thank you Dr. This is great work and much appreciated.
Thank you!
Yes the best I ever felt was when I meditated, are a whole food plant based diet and exercising at least 4 times a week.
The best! Way better then anti depressants and adhd meds. But, you just be consistent. It’s gotta be a lifestyle.
Not being on any special diet after years of ED is what helped my depression. Not second-guessing every bite of food and feeling like a failure after a piece of cake. The first few weeks on a new diet can also come with a high and feeling of finally being in control of one's body, which looks a lot like getting better. I wonder if the studies took that into account and if they considered ED's as lurking variables. Mediterranean food (well, what diet culture calls "Mediterranean food" - if you've been to Greece, Italy etc, you know that's not how local people eat every day) is great on its own, I hope it works for those who rely on it for health reasons! As far as diets go, it is a bit less restrictive and easier to keep long-term. At least it allows fruit (thanks, keto, I want the last 5 years of my life back, please! :)).
Glad you mentioned the way restricting yourself to a specific diet can trigger an existing ED (and in some cases can also cause an ED!). It makes trying to eat “healthier” so difficult because it becomes obsessive and/or anxiety-inducing :/
Good job.Super restrictive diets and ED are a non starter.
Ana-Maria - you have Erectile Dysfunction?
@@janetownley that’s all I could think of lol. I don’t know what ED means.
@@candicedavis2486 it means eating disorder
I love your channel so much!! What you say is always backed by research & it’s very informative
Your are amazing and life saving Dr. Tracey Thank you for sharing this information. Improving my gut health was the best decision to help reduce my anxiety and now I want to further my education in nutrition and mindful eating!
Diet is good but coming from someone who followed a strict plant based diet for almost five years. Depression can often come from abuse during childhood and no amount of health foods can rewrite the neurons in your brain that were being develop while you went through traumatic abuse. A lot of people do not realize traumatic experiences physically change the body through the nervous system. A healthy diet can only do so much. Eating healthy doesn't make you Happy. It just makes it easier for your body to create and transmit happy feelings.
It's about time doctors talk about how plants heal.
I say no to lectins and oxalates. Wild caught salmon, sardines, whole free range eggs and grass fed beef is what heals me.
I must be tired. I read "it's about time doctors started talking about how plant's feel".
Its interesting, because I did an elimination diet ( was a strict vegetarian for years) but I was so desperate for help I decided to bring back meat, and cutting all my juicing out of my diet is what helped me. For whatever reason vegetables and grains make me very anxious, but high fat like ribeye and fatty fish only keeps my anxiety almost gone. I have wondered if the vegetables I was juicing, even though it said organic, may have been sprayed with something? If it was sprayed or had bad soil and I was juicing a 20 cups of it a day then that was a massive amount of chemicals I was ingesting
@No U Thank you for the reply. I agree about vegetables. I have heard of fermented food helping aid in digestion is good in pro or pre biotics
@@jaybyrd3240 maybe it being such a strict diet could've caused some anxiety too
Thank you for making these videos. Your really changing lives
You have built a wonderful community. Thank you for the work you are doing Queen 👑
I love how so many parts of the body benefit from similar dietary recommendations. Maybe further studies will strengthen this recommendation for mental health or maybe not. But either way it's good for cardiac health and maintaining a healthy weight. There's no way that's bad!
Thank youuu for this video. I didn't think of food at all. No wonder, though I'm on med, sometimes i would get sudden anxiety attack out of no where even if there were no threats, negative thoughts or constant thinking abt death.
See if that gets any better with changing your diet. I hope so. That’s wishes.
I’m so glad she mentioned Gluten Free grains! I was about to be discouraged from the video! Thank you for including these options! ❤️
Thank you for clearly and concisely explaining all of this. I’ve struggled with mental heath issues my whole life and need alternatives to pricey medication and therapy. Seems like a good diet and exercise is the answer for practically everything. Much love. ❤️
Hi Dr. Marks. Thank you for another great video! Could you make a video about nutrion for people with ADHD. Thanks a lot!
The Mediterranean diet + daily walks/workouts + weekly therapy has helped my chronic mental health issues and MS. It's not a cure all, but it absolutely helps.
so grateful for your videos! you educate and help a lot of people doing this, esp with people who may not have the money to get this kind of advice. thank you!!!!!
I freaking love this! Amazing articulated I understand you completely! Take thus serious for long as you can!!!
Yes, diet is extremely important! Going wfpb has really improved my health. However, getting to a healthy mental state isn’t just on diet alone. You have to work on your mind and emotions as well. Whether that’s through mindful meditation, CBT, or a combination of the two.
This is a GREAT detailed overview. New sub!!
Just a note... couscous isn’t a whole grain. It’s tiny pasta (refined wheat flour). Perhaps Dr. Marks meant bulgar (which is cracked whole wheat)?
Thanks for pointing that out. I was really surprised when she grouped it with whole grains.
true! couscous is pasta
Hi Tracy You are absolutely right I suffer from very badAnxiety about 3 years ago I suffered with with OCD anxieties which is Horrible I would not wish that on my worst enemy but anyway I fast for 10 days and it actually went away. When I feel It coming back again I look at my diet And then I make changes. I do the 16 hours on 16 hours off that helps me tremendously. Diet means everything what you put in your mouth is who you are. Thank you Tracy I watch all your videos you are fantastic.
Doctor I want to thank you so much I'm truly blessed to find you!
ive been on a diet to lose some weight. side effect has been incredible mental energy and focus. i eat nearly no grains, but i do eat nearly all whole foods.
I'm curious to know... is that why Spaniards and Italians are more relaxed and have that fame for being so chilled and laidback, since their diet is predominantly Mediterranean? I'm Spaniard and I've had that diet since I was born. I started having stress and anxiety once I moved abroad and my diet changed according to the country. This video has been like a light bulb moment for me.
South European people just have a very different society, which makes them less obsessed with work and status than other countries. It is definitely not (only) the food.
Yes
I think you’re the best doctor I’ve ever had. Thank you!! X
I am so grateful for your videos, soon as I see your face I know it’s going to be clear intelligent to the point advice