Decoding Anxiety and Depression: 9 Steps to a Healed Brain

Are you experiencing depression or anxiety?
Do you have post-traumatic stress disorder (PTSD) or a history of trauma?
Do you have brain fog or do you tire easily?
Are you suffering from fatigue, burn out, unrestful sleep or insomnia?
Have you lost your zest for life or motivation?
Have you tried numerous doctors or treatments with no lasting benefits?

If you have answered yes to some or most of these questions, it might mean that your brain is not working optimally.

Modern processed diets, stressful lifestyle, and environmental toxins all take their toll on the brain and the body.

Unfortunately, most of us have not yet learned how to manage our energy levels and bodies properly; we use drugs, like sugar, caffeine, and alcohol to medicate and support us through the day. These behaviours are damaging to the brain.

Refined carbohydrates, not enough good fats, inadequate intake of the right nutrients and exposure to excito-toxins like artificial sweeteners and MSG can also play havoc with the brain.

Poor sleep and lack of social connection do compromise the sense of mental and emotional wellbeing and increase inflammation in the brain and the body.

The key insight is that the brain is an organ that’s connected to everything else happening in the body. Mental health symptoms are a signal that these interconnected systems in the body may be out of balance, from blood sugar to gut health to thyroid function, with inflammation generally being at the root of the problem. Lifestyle reset also becomes essential, developing good sleep and exercise routines as well as sustainable stress management practices.

Healing the brain starts with fixing the body; optimising all the inputs and removing all the influences that are damaging.

Perhaps we do not yet connect our behaviours and choices we make every day with how we feel and the impact these have on long-term health. Once these connections are made, we can begin to change our approach to dietary and lifestyle factors. On my journey to recovery, it took a strong willingness to learn, to explore and to implement the knowledge mainly through trial and error; it does not have to be a difficult process, all it requires is knowledge, and support from us, the practitioners, and an unwavering commitment to your health, from you.

I would like to point out that the brain is adaptable and can recover and heal when given the right conditions. In this short article, you will learn how simple diet and lifestyle changes, as well as, nutritional therapy can profoundly impact your brain health, support the body and thus improve the quality of your life. Don’t waste another day wondering why you are experiencing these distressing symptoms.

Learn what you can do about it with these 9 strategies:

1. Eat real food. Real food means whole, organic, fresh, local and unprocessed food, which honours the way our bodies have evolved to expect the food to look, taste and feel. Such a diet naturally limits inflammatory foods, promotes nutrient density and controls blood sugar balance. Plenty of studies show, without a doubt, the adverse emotional, cognitive and inflammatory impact of the Western diet, marked by processed vegetable fats, sugar, preservatives and other chemicals.

2. Eat lots of colourful fruits and vegetables. These colourful superfoods are loaded with brain boosting compounds like phytonutrients. The dark, deep reds, yellows, oranges, greens and blues mean that these foods contain powerful anti-inflammatory, detoxifying antioxidants and energy boosting, brain-powering molecules. Enjoy an array of colourful plant foods like blueberries and dark leafy greens including kale, swiss chard, spinach, watercress, bok-choy and rocket (organic if possible, to avoid the harming effects of pesticides and herbicides).

3. Eat good quality fat. Good quality fat is essential for the brain. In fact, 60 percent of the brain is made up of DHA – an  omega-3 fat   that you get from algae and fish. Embracing fat (even good saturated fats in avocados, grass fed butter, coconut oil and  MCT oil ) can heal the neural pathways and push mental clarity through the roof. 

4. Go for slow carbs, not no carbs. Cauliflower and an ice cream fall under the “carbs” category, but you know the former is healthy and the latter isn’t. Eating whole plant foods with plenty of fiber, including small amounts of beans, non-gluten whole grains (buckwheat, rice, amaranth), nuts and seeds, keeps  toxins moving out of your body  and keeps your gut bacteria replenished. A  healthy gut  is important for a healthy brain!

5. Optimise protein. We need about 30 grams of protein per meal to build muscle and to regulate blood sugar. Eat protein at every meal, including eggs, good quality protein shakes, nut butters, lean meat, even fish for breakfast!

6. Stop poisons. Eliminate sugar,  high-fructose corn syrup ,  trans-fats , food additives and preservatives, all of which poison the brain and disrupt its  biochemistry. Another big culprit is gluten. Gluten is a protein molecule found in wheat, rye, barley. When digested, it creates compounds that can stimulate the brain and immune system in inflammatory and even mind altering ways. With the support of a health practitioner, eliminating gluten from the diet can be easier than you think.

7. Beat the stress. Chronic stress has been shown to reduce the size of the brain, particularly the region called the hippocampus, responsible for recall and memory. Stress undermines the function of the thyroid gland and dysregulates blood sugar. Stress management with yoga, meditative practices or psychotherapy, can support the healing process. You can begin with something as simple as listening to a guided meditation for several minutes a day and working up to twenty minutes twice a day for a therapeutic effect that activates the relaxation response.

8. Community. We are creatures of community. Those individuals, societies, and cultures who learn to take care of each other and nurture relationships with each other were more likely to survive than those who did not. In our culture, the idea of spending time taking care of each other and creating communities is becoming increasingly rare. With the breakdown of the social structures that used to provide us with a sense of connection and community, arose the profound sense of loneliness, isolation, alienation, and depression. When there is an understanding of these issues, there is something that can be done about it, including attending support groups or community events, counseling, massage booking, and seeking out hugs!

9. Targeted nutrient support. A high-quality multivitamin, as well as magnesium,  vitamin D3 , omega-3 fatty acids, probiotics, folic acid, B6 and B12 are all necessary for your brain to function optimally. Please consult a knowledgeable health practitioner at Your Wellness Centre to support you in choosing appropriate and therapeutically effective products.

Targeted nutrient support. A high-quality multivitamin, as well as magnesium,  vitamin D3, omega-3 fatty acids, probiotics, folic acid, B6, and B12, are all necessary for your brain to function optimally. Please consult a knowledgeable health practitioner at Your Wellness Centre to support you in choosing appropriate and therapeutically effective products.

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At Your Wellness Centre, we offer natural, cutting edge & evidence-based 1-on-1 consultations as well as online support for resolving depression, anxiety, and trauma for greater calm, peace, connection, joy, and resolution.