* Disclaimer: In no way is the information that is to follow to be confused with medical advice. I am writing based solely on my own experience and if you choose to use any of the suggestions in this post, you are doing so at your own responsibility. D’accord? Ok, bien.
** As I have mentioned before, there are just a few posts that I would like to use to share some of the things that I have been learning about over the past few months. If that isn’t your cup of tea (or if you are new here – merci! – and are in search of something more poetical), then why not take a dive into the archives? The bar is on the right hand side. Take a look at say, mid-2014. I can’t even begin to remember what I wrote then so I bet it will be new to you too.
****
Today is the Autumn Equinox. As this beautiful cycle comes to a close and we prepare to start into a new phase, it can be an appropriate time to think about what we want to let go of in our lives as well as what we hope to bring in anew. As our bodies are our vehicle for this wondrous ride, why not start with the obvious?
So. While this post will touch on mental well-being as a whole, let’s acknowledge the elephant trying to hide in the corner. I have lived with chronic depression and anxiety since I was 15, so for over thirty years. Get out of the corner, elephant, we need you and there is no shame in that. It is what it is. Throughout the years I have done an enormous amount of reading on the subject and have tried numerous treatments with lesser and greater successes: cognitive behavioral therapy (awesome), yoga (ditto), acupuncture, reiki, cranial sacral therapy, Ayurveda, working with an osteopath. I finally started taking medications when my anxiety-based insomnia became so extreme that I walked out in front of oncoming Parisian traffic twice in one week. I had to. I was a danger to myself in more ways than one.
In France, depression is still fairly taboo despite its prevalance. So my doctor never wanted to discuss my long-standing diagnosis but just kept handing over the prescriptions, year after year. And I took them, even despite experiencing the common side effects of weight gain and loss of libido. I didn’t really question that they weren’t entirely working, only keeping me functioning. I thought that was enough.
When my life fell apart at the beginning of this year, I had to take an honest look at why. And while far from the only factor, that I had let my depression take control over my life during the past two years played a strong role. I was no longer being responsible for my well-being. Granted, I know well what a Catch-22 it can be to invoke self-care while in the midst of a depressive or anxiety state but it was only after arriving in the States that I could clearly see that something else needed to be done. I was again putting myself in danger, not to mention that I was increasingly concerned about my memory problems and struggles with cognitive function. I needed to have a plan.
I am a fiction reader. So I am no longer sure why I was hovering over the new non-fiction titles at the library this past March but a book caught my eye, “The Brain Fog Fix” by Dr. Mike Dow. It looked pretty cheesy and I openly scoffed at the promise to “Reclaim your focus, memory and joy in just 3 weeks.” But as I was drawn to a chapter on depression, I checked it out. There I read that Xanax, the benzodiazepine that I had been taking for thirteen years for anxiety, could shrink the brain as much as that seen after severe alcohol abuse when taken long term. I contacted my mental health co-ordinator and arranged with a psychiatrist to go off it over a six month tapering period (which is now behind me). I also began reading about the effect of food on our gut and our well-being.
In the States, there is currently quite a lot of talk about understanding the importance of the mind-body connection through our gut health, or our microbiome. While normal levels of inflammation in our bodies can help kickstart our immune system into healing, when put into overdrive through poor diet, toxins and the stress present in our modern lifestyle, it can lead to a chronic imbalance which has been shown to be a root cause of a host of auto-immune diseases throughout the body as well as cancer, diabetes, heart disease, Alzheimer’s and yes, depression.
The good news is that there are extremely effective ways of lowering inflammation in the body, one of the simplest being by changing our diet. And so that is what I did. There is a host of well-sourced and heavily researched information out there – Dr. Kelly Brogan’s book, “A Mind of Your Own,” many articles on mindbodygreen and Dr. Andrew Weil’s suggested food pyramid amongst them. I found the common links and adapted a way of eating that works for me and have had really incredible results with a definitive improvement in mood, well-being, cognitive function as well as memory and this during the most challenging period of my life so far.
So what does it entail? Well, I think that it won’t be much a surprise for many of you but here are the basics.
The No’s:
No Sugar – I am sorry but it is as addictive as it is destructive and unfortunately, especially in the States, it is everywhere. If you don’t believe me, then take a look at the label for something as healthy sounding as “tomato soup.” We get plenty of the sweet stuff in our fruits and vegetables already.
No gluten – Gluten can cause an enormous amount of inflammation in the body, even for those of us who are not even close to having celiac disease. I had NO idea that this one would effect me as strongly as it did. Come on, I have lived in France the Land of Bread for the past fifteen years! Turns out (as I now know), it strongly brings me down and makes me tired.
No dairy – Dairy is second only to gluten in terms of its inflammatory effects plus distressor links in the body and digestion. Again, you might not think that you are intolerant but you won’t know until you cut it out and feel the difference. Even in France where there are more cheeses than days of the year, one third of the population in Southern France has some level of dairy intolerance.
No processed foods – which can be defined as “anything that comes in a box” or anything that you don’t actually recognize as a “food” on the labels list. Why eat that? Please keep an eye out for all of the chemicals, preservatives and the like such as the ever present hydrogenated soybean oils or high fructose corn syrup. Those two may boost the pockets of Monsanto but are terrible for your health. You know this already instinctively. Please really also be warned off anything labeled as “diet” “low sugar” or “low fat” as there are chemical fillers used to replace the originals!
No conventionally grown meat – grass-fed, organic only. Not only for humanitarian and environmental reasons but also because the meat is actually healthier, containing less fat and more Omega 3’s. Cloning, added hormones, antibiotics and synthetic parasiticides, texturizers and coloring? No thank you.
No industrial seed and vegetable oils – such as soybean oil, canola oil, corn oil, rapeseed oil, sunflower seed oil,
peanut oil, cottonseed oil, safflower oil, and grapeseed oil. Try olive oil, coconut oil instead.
peanut oil, cottonseed oil, safflower oil, and grapeseed oil. Try olive oil, coconut oil instead.
Limited to no alcohol – Alcohol is a depressant. If you truly stop even for a while, it will change you. This deserves its own post and that just might happen one day.
And the Yes’s:
Omega
3’s – This has helped me the most along with turmeric and ACV, (see below), not only through foods (salmon,
sardines) but also as a supplement that is strong in both EPA’s and DHA’s the happy/calm inducers. Strength, protein, heart and brain food. I try to buy line or wild-caught. A friend told me years ago that my shaky hands and unsteadiness would disappear once I had enough Omega 3’s in my diet. I didn’t listen then but he was right. And this is not to be confused with Omega 6’s which we already have far too much of in our modern diet.
3’s – This has helped me the most along with turmeric and ACV, (see below), not only through foods (salmon,
sardines) but also as a supplement that is strong in both EPA’s and DHA’s the happy/calm inducers. Strength, protein, heart and brain food. I try to buy line or wild-caught. A friend told me years ago that my shaky hands and unsteadiness would disappear once I had enough Omega 3’s in my diet. I didn’t listen then but he was right. And this is not to be confused with Omega 6’s which we already have far too much of in our modern diet.
Beans and legumes – my secret weapon. An amazing source of protein that greatly reduces inflammation (hooray for chickpeas!) also including squashes and sweet potatoes. All are a great source of much needed fiber too.
All leafy greens – the darker the better but romaine is also great for this.
All cruciferous veggies – broccoli, red cabbage and the like. Roasted or sauteed, they are now a staple and I truly notice when I am not eating enough of them.
Tea – whether green, white or black. I switched from coffee and it made a very big
difference – an obvious move for anyone with anxiety and yet it took me years to figure that out.
difference – an obvious move for anyone with anxiety and yet it took me years to figure that out.
Tomatoes – unless you have a reaction to nightshades.
Onions, ginger and garlic – raw is best but cook them if you need to, just get them in your diet!
All berries – They are so great for the brain but in general you just want to avoid all high glycemic fruits (and all high glycemic foods actually, it messes us up and then some).
Dark chocolate – but 72% cacao or higher with no added sugar.
Turmeric
– this is the big one, it costs nothing and it is amazing. Not only is it one of the best
things to beat inflammation but it just might prevent Alzheimer’s. You
will want to have a half teaspoon a day and use it with a bit of black pepper
when you can to help the body absorb it fully.
– this is the big one, it costs nothing and it is amazing. Not only is it one of the best
things to beat inflammation but it just might prevent Alzheimer’s. You
will want to have a half teaspoon a day and use it with a bit of black pepper
when you can to help the body absorb it fully.
Rosemary – for the same reason. Who knew that it could be such a powerhouse for mental health?
Lemon
water – A great start to the day with warm water with lemon. If you are
feeling brave you can add the turmeric and a bit of cayenne – just try it
once! Not for everyday as it can strip the enamel off of your teeth.
water – A great start to the day with warm water with lemon. If you are
feeling brave you can add the turmeric and a bit of cayenne – just try it
once! Not for everyday as it can strip the enamel off of your teeth.
Unapasturized, unfiltered Apple Cider Vinegar – even better with so much that is good for you it is incredible. I use one to tablespoons in water and mix it with my dose of turmeric and pepper along with some ginger for a “wellness shot” every morning. Poor digestion often goes along with depression and this will certainly take care of that too.
Parsley – it isn’t just for decoration, it’s a superfood.
Avocado – get those healthy fats. Our brain is 60% fat – did you get that? We need them. And did you see that recent article in the NY Times saying how the sugar industry shifted blame to fat? There is so much about our ways of eating that are out of date and ill-informed. But that is changing.
Olive Oil – the benefits are proven and widespread, plus see just above.
Spices – the more, the merrier but along with those already mentioned, I love cinnamon and cayenne for their antioxidant power too.
Adding prebiotics and probiotics – see here.
Buy foods that are certified organic when you can and Non-GMO whenever possible – I hesitated to add this one as admittedly, I can’t afford to buy organic all the time myself, although I do prioritize what is essential to me. For the rest, I can’t ask enough to really take the time to clean your fruits and vegetables of those mega-inflammatory pesticides as best as you can. Now, GMO’s or genetically modified foods have the irritants built in on the inside. Again, no bueno. Happily, food marketing is waking up to the fact that a lot of us don’t want that and so are clearly labeling non-GMO food items. Please take a look at Emm’s awesome comment down below too.
Additional notes:
Aim for 5-7 portions of vegetables and low glycemic fruits a day. I know that seems like a lot but you will feel the difference. Also, the less grains that I eat, the better I feel but that is just me.
Aim for one portion of Omega 3 rich foods per day. Not only is this important for all of the anti-inflammatory and anti-oxidant reasons above but to replace the calcium that you would normally get from dairy. Per serving, sardines have more calcium than milk!
Since coming back to the States, my tastes have shifted away from meat, especially as I know of all of the scary additives and treatments that get the ok from the FDA here. Yes, please keep in mind where you are buying your food and what your local food laws entail. I did eat lamb and pork and even beef in France but organic chicken and wild-caught fish are more to my taste now (and I have to say that even the chicken is pretty rare). You might find similar shifts happening after the initial reset and it can be important to listen to what your body wants. I also mention this as to be clear that my personal experience is not a typical Paleo diet in that it is not meat-centric at all but rather a vegetable-based one that includes carefully sourced protein at every meal.
That sounds like a lot to take in, perhaps?
It really isn’t that hard. And what is important for it to make a difference in your body is to go all out for thirty days. You can do it! This will give your body the reset that it needs, to start from zero, if you will. If you don’t do this then you will not really know what a huge difference it can make for you and within your body – think of it as giving yourself a chance to breathe. From then on, aim for the 80/20 rule in that you adhere to it completely 80% of the time and then give yourself some slack 20% of the time. For me, that comes out as the occasional bits of cheese and glasses of wine and just knowing that I have that possibility makes me know that I am not on a diet but rather am making an important life-shift. Now, I no longer crave gluten, meat, sugar or junk food at all. I mean not at all. And also, I want to add that I adapted what works for me out of the various anti-inflammatory resources that I read. Some say no grains, soy, eggs or corn. I eat all of those things in moderation. I can’t afford to buy organic meats and so adapted to beans (which may not work for everyone) as I really need to have a source of protein at every meal. Use the basic concepts but really try not to waver until you feel it taking effect. You will.
So what does this actually look and taste like?
Well, today I started with the wellness shot that I mentioned and chai tea. For breakfast, I had organic oatmeal with cinnamon and berries but it could have also been an organic ricecake with organic (most importantly, no sugar) peanut butter with chia and flax seeds. That was followed by my daily supplements of Omega 3, a calcium, vitamin d and magnesium combo (all so important for depression!), a vitamin b complex, iron and rhodiola.
For lunch, I had a giant mixed salad of romaine and shredded purple cabbage with baby carrots and tomatoes, sardines, sunflower seeds and topped with a homemade lemon soy vinaigrette and a huge mix of the spices mentioned above (including cayenne for kick and a metabolism boost). And an apple.
Snacking is not usually my thing but I have come to love healthy, air-popped popcorn. No, not the movie theatre or fake butter microwave kind (there is some seriously bad juju in the lining of those packages). Yes, popcorn is anti-inflammatory! I choose clean brands such as Boom Chick a Pop and preferably those with no-GMO’s whenever possible.
For dinner, I often make a big batch to last for several days based on the following basic idea: sautéed or roasted vegetables with a bean, legume or starch for protein in a healthy sauce. Tonight that will be zucchini ribbons with chili beans in a spicy fresh tomato sauce but it could also be roasted broccoli with chickpeas in a tahini dressing or roasted sweet potatoes with butternut squash in a maple soy glaze. Any filling combination will do. It is basic, it works and it is cheap as can be! Seriously, most of my meals are in the 30 cents to a dollar range in terms of cost per person. If possible, I do try and have my biggest meal for lunch (especially if meat is involved) and have something lighter at night, an option that I learned in France which just works.
I have never eaten so well in my life. I do not skimp with the portions on anything in the least bit; they are filling and healthy. And I really feel the difference in my body and spirit.
I also see the difference too. Some of you have asked about my weight loss and while I truly adopted this way of eating as one of my practical methods for getting my depression under control, I have also lost over 35 pounds in the past seven months. Now, to be honest, I would say that the first ten was from heartbreak pure and simple. But the rest just came off with the adjustment in how I was eating with no additional real effort. Yes, I walk thirty minutes a day and meditate – and I actually think that both of those are essential too. Again, this is about the big picture of body-mind well-being and I feel so strongly that it is all one big happy family. Peace inside and out is the goal. Am I getting there everyday? Well, if you read this blog then you know that I still struggle with the situations in my life but at least I feel like I am taking responsibility for my health, finally. And I am pretty proud of that.
I hope this is of help and possibly, inspiration. Let Autumn begin, my favorite season…
(Those of you who have been reading for a while will be surprised to see this “vanity” shot of me. It is the only one that will ever be on this blog. Ever.)
Bonne continuation et bon appétit!
Heather
