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How to help your brain to stay healthy and prevent mood problems through proper nutrition

This list based on Patrick Holford's (Psycho nutritionist ) recommendations:

  1. Important nutrients, including B vitamins and essentials fats (Omega 3). To boost your intake of essential fats further, eat oily fish three times a week
  2. Mediterranean- style diet
  3. Flaxseed oil
  4. Supplement of tryptophan or 5-HTP helps the body to make serotonin, maximum 300 mg
  5. Low-GL diet (low glycemic food- foods that release their natural sugar content very slowly, making person more satisfied)
  6. The mineral chromium helps relieve depression in those with carbohydrates cravings who are suffering with excessive sleepiness and grogginess at the same time
  7. Eat more greens, beans, nuts and seeds, as these are rich sources of folate
  8. Exercise is a proven mood booster and recent research suggests it can even stimulate the building of new brain cells
  9. Sunlight and vitamin D, which is made from cholesterol in the skin in the sun, makes a big difference. So exercise outdoors regularly and make sure your multivitamin gives you at least 15 mcg of vitamin D. If not, and you are prone to depression in the winter, supplement up to 50mcg a day
  10. Counselling also works. Often depression is really about unexpressed anger and childhood trauma
  11. Sometimes depression is a symptom of an unidentified food allergy, wheat gluten being one of the most common offending foods
  12. Sometimes depression is a symptom of an under active thyroid. Check it out with your doctor

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You need not, in fact cannot, teach an acorn to grow into an oak tree, but when given a chance, its intrinsic potentialities will develop. Similarly, the human individual, given a chance, tends to develop his particular human potentialities.

Karen Horney

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