Eat to Beat Depression and Anxiety Buchzusammenfassung - das Wichtigste aus Eat to Beat Depression and Anxiety

Einleitung anhören

00:00

Zusammenfassung von Eat to Beat Depression and Anxiety

Name: Eat to Beat Depression and Anxiety
Rating: 4.3 (388 reviews)
Author: Drew Ramsey

Drew Ramsey

Nourish Your Way to Better Mental Health in Six Weeks

4.3 (388 Bewertungen)

21 Min.

Inhaltsübersicht

Eat to Beat Depression and Anxiety
in 6 Kernaussagen verstehen

Audio & Text in der Blinkist App

Kernaussage 1 von 6

What’s in it for me? Beat the blues by changing up your diet.

These days, it doesn’t take an expert to see that a mental health crisis is upon us. Most people are overworked and stressed out – and even before the global pandemic, depression, anxiety, substance abuse, and suicide were all on the rise.

Luckily, one of the easiest places to find comfort is at the dinner table. Just like physical health, your mental health relies on getting the proper nutrients – and lately, countless studies have shown a direct link between diet and mental well-being.

Unfortunately, finding the right foods for you can be a confusing journey of culling through the latest fad diets and recommended superfoods. These blinks aim to cut through the chatter and show how you can make small changes to your diet to support your mental health.

In these blinks, you’ll learn

how to help foster a healthy microbiome;
how to grow new brain cells; and
why a Mediterranean diet is so good for you.

Food can help you cope with depression and anxiety.

For a long time, it was thought that the brain stopped growing once you reached adulthood. However, recent scientific research has shown that your brain’s neuroplasticity – that is, its ability to make new connections – can continue to increase throughout your life. According to the emerging field of Nutritional Psychiatry, a healthy diet is an easy way to promote neuroplasticity and, in turn, relieve mental health issues.

Over the past decade, it has become widely recognized that food is medicine. And because the brain consumes 20 percent of your daily caloric intake, it’s only logical that the minerals, vitamins, fats, and proteins you eat affect how it functions. Eating is the most basic way you can take care of your body every day, so it makes sense you’d take care of your mental health the same way.

The key message here is: Food can help you cope with depression and anxiety.

It’s important to be clear about what exactly depression and anxiety are. According to the Diagnostic and Statistical Manual of Mental Disorders, depression is typically characterized by low mood, lack of energy, and trouble concentrating. In turn, anxiety manifests as extreme worry, along with irritability and sleep disruption.

Medicines to treat these symptoms do exist. But a study by the National Institute for Mental Health found that two-thirds of participants felt no relief from antidepressants. Similar results have been seen with anti-anxiety meds. So, to really beat depression and anxiety, a different approach is needed – one that helps manage symptoms through a combination of talk therapy and tweaks to your diet and exercise habits.

For starters, the author suggests taking a look at the benefits of a Mediterranean-style diet. Consisting mostly of fruits, vegetables, fish, whole grains, and healthy fats, this diet helps reduce cholesterol and promote heart health. But there’s more! It also supports neuroplasticity, fights inflammation, and helps foster a healthy microbiome in your gut.

Over the course of the following blinks, we’ll go deeper into which particular nutrient-dense foods are best for the brain. As will soon become apparent, a lot of these essential nutrients tend to come as a package, so making small changes won’t be that hard. And if you’re one of those people who hates kale, don’t worry – there’s plenty of other healthy options to choose from.

Positive lifestyle changes help your brain grow.

Depression and anxiety make change difficult, don’t they? The author recounts how one of his patients, a young man named Pete, felt like he was “stuck in place.” Not only had Pete been on medication since his teenage years, but he also came from a family with a history of depression. And because his depression seemed genetic, Pete felt hopeless.

Recent studies have found that certain genes may increase your chances of depression or anxiety. But they’re far from the only factor at play. In fact, the field of epigenetics shows that while you’re born with a certain set of genes, your experiences and lifestyle choices – things like diet and exercise – all work to change your genome in response to your environment.

A healthy gut is crucial to having a healthy mind.

Have you ever felt a wave of disappointment? If so, chances are you felt it deep down in your gut. And there’s a reason for that. “Gut reaction” is more than just a neat turn of phrase. In fact, your gut is incredibly important in your day-to-day functioning.

That’s because the many neurons in your gut are constantly sending messages to your brain – for instance, letting it know that you’ve eaten enough. However, when the gastrointestinal, or GI, tract isn’t functioning well, gut-to-brain communication also suffers. And animal studies have shown that limited GI tract function leads to higher levels of stress and fear, as well as cognitive problems. These symptoms are familiar to anyone who’s suffered from anxiety or depression.

To get healthy, find the foods that you enjoy eating.

Eating to beat depression doesn’t mean relying on some miracle “superfood” or strictly following a restrictive diet. Instead, the author groups brain-healthy, nutrient-dense foods into categories – making it easy to add them into your diet.

The categories are flexible, too; whether you’re vegan, on a ketogenic diet, or even just a picky eater, you can use them as a guide. And there’s no need to obsess over which foods are optimally nutritious. Just pick those you enjoy eating, and you’ll get all the nutrients you need.

The only “right way” of doing things is the way that’s right for you.

It’s time to acknowledge the obvious: changing your diet is really hard. For starters, online sources give out a ton of conflicting information, and sifting through it all can be a nightmare. What’s more, the message all these diets seem to convey is that you’re eating wrong. If you suffer from depression or anxiety, that kind of message doesn’t exactly inspire.

There are a lot of outdated ideas out there, too. For instance, one of the author’s patients ate a lot of iceberg lettuce, which has basically no nutrients, because she saw her skinny waistline as a sign of being healthy. The patient had picked up this wisdom from her mother – but, clearly, it was no longer serving her.

Set yourself up for success by setting up your kitchen.

Now that you’ve mentally prepared yourself to eat healthier, it’s time to start cooking.

But wait! Do you have all the ingredients you need? Is your kitchen a fully stocked workstation, or is it just the room that holds your microwave? And, importantly, do you even know how to cook? If you answered no to any of these questions, don’t worry. Remember, this is a slow, gentle process. There’s no need to feel intimidated – and you’re definitely not alone.

Du möchtest die gesamte Zusammenfassung von Eat to Beat Depression and Anxiety sehen?

Kernaussagen in Eat to Beat Depression and Anxiety

Mehr Wissen in weniger Zeit

Sachbücher auf den Punkt gebracht

Kernaussagen aus Sachbüchern in ca. 15 Minuten pro Titel lesen & anhören mit den „Blinks”

Zeitsparende Empfehlungen

Titel, die dein Leben bereichern, passend zu deinen Interessen und Zielen

Podcasts in Kurzform ^Neu

Kernaussagen wichtiger Podcasts im Kurzformat mit den neuen „Shortcasts”

Worum geht es in Eat to Beat Depression and Anxiety?

Eat to Beat Depression and Anxiety (2021) is a groundbreaking look at how nutrition can influence mental health. Based on the latest scientific information, it gives the lowdown on the mind-gut connection, inflammation, and keeping your microbiome healthy.

Wer Eat to Beat Depression and Anxiety lesen sollte

Those seeking a brain-boosting eating strategy
People craving a healthier relationship with food
Anyone suffering from depression or anxiety

Über den Autor

Drew Ramsey, MD, is a professor of psychiatry at Columbia University, a practicing psychiatrist, and a farmer. His work focuses on how depression and anxiety can be treated with a mix of talk therapy, medication, and dietary changes. He is also the author of The Happiness Diet, and his work has appeared in the New York Times, the Atlantic, and Men’s Journal.

Kategorien mit Eat to Beat Depression and Anxiety

Psychologie Gesundheit & Ernährung

Ähnlich wie Eat to Beat Depression and Anxiety

The Better Brain

Bonnie J. Kaplan and Julia J. Rucklidge

Overcome Anxiety, Combat Depression, and Reduce ADHD and Stress with Nutrition

A Radical New Approach to Depression

Healing the Shame-Fueled Relationship Between What You Eat and How You Feel

Hopeful Reflections on the Beauty and Unpredictability of Existence

Uncovering the Real Causes of Depression – and the Unexpected Solutions

How to Eat Smart and Sharpen Your Mind

7 Powerful Mindset Changes for Lasting Weight Loss

How to Overcome Depression through Cognitive Behavioral Therapy and Positive Psychology

14 min

4.3

The Answer to Anxiety

Joyce Meyer

How to Break Free from the Tyranny of Anxious Thoughts and Worry

English And How It Got That Way

New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind

The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome

Transform Your Health From the Inside Out – and Never Say Diet Again

The Working Mom’s Guide To Style, Sanity, and Big Success After Baby

Transforming Self-Sabotage Into Self-Mastery

An Easy & Proven Way to Build Good Habits & Break Bad Ones

Fear, Hope, Dread and the Search for Peace of Mind

14 min

3.4

Love More, Fight Less

Gina Senarighi

Communication Skills Every Couple Needs

14 min

3.9

Accessing the Healing Power of the Vagus Nerve

Stanley Rosenberg

Self-Help Exercises for Anxiety, Depression, Trauma, and Autism

19 min

4.5

The 7 Habits Of Highly Effective Teenagers

Sean Covey

The International Bestseller Updated for the Digital Age

A Strategic Plan to Improve Your Health and Life Through Food

25 min

4.5

Wherever You Go, There You Are

Jon Kabat-Zinn

Mindfulness Meditation In Everyday Life

Own Your Morning. Elevate Your Life.

Cognitive Behavioral Therapy in 7 Weeks

18 min

4.3

It Didn't Start With You

Mark Wolynn

How Inherited Family Trauma Shapes Who We Are and How to End The Cycle

13 min

4.2

When the Body Says No

Gabor Maté

The Cost of Hidden Stress

26 min

4.7

Mental Health and Wellbeing in the Workplace

Gill Hasson

A Practical Guide for Employers and Employees

Rethinking the Science of Nutrition

21 Great Ways to Stop Procrastinating and Get More Done in Less Time

Why Anxiety Is Good for You (Even Though It Feels Bad)

Transform Your Brain With the New Science of Kindness

18 min

4.1

Self-Help That Works

John C. Norcross et al.

Resources to Improve Emotional Health and Strengthen Relationships

30 min

4.2

The Highly Sensitive Person

Elaine N. Aron

How to Thrive When the World Overwhelms You

Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

In Search of Erotic Intelligence

The New Science of Personal Achievement

15 min

4.3

The Interpretation of Dreams

Sigmund Freud

Sigmund Freud’s influential cornerstone work

18 min

4.2

7 Strategies for Wealth & Happiness

Jim Rohn

Power Ideas from America's Foremost Business Philosopher

Get Out of Your Head and into Your Life

19 min

4.6

Feel Great, Lose Weight

Rangan Chatterjee

Long term, simple habits for lasting and sustainable weight loss

The Secrets of the Universe, the Science of the Brain

How to Boost Cognitive Health, Performance and Power

22 min

4.6

The Dialectical Behavior Therapy Skills Workbook

Matthew McKay

Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance

15 min

4.6

Surrounded by Narcissists

Thomas Erikson

How to Effectively Recognize, Avoid, and Defend Yourself Against Toxic People (and Not Lose Your Mind)

21 min

4.4

Who Not How

Dan Sullivan with Benjamin Hardy

The Formula to Achieve Bigger Goals Through Accelerating Teamwork

What Unusual Brains Tell Us About Ourselves

Recognize Your Patterns, Heal from Your Past, and Create Your Self

How Meditation is Changing Business from the Inside Out

17 min

4.3

❤️ für Blinkist️️️

Ines S.

Ich bin begeistert. Ich liebe Bücher aber durch zwei kleine Kinder komme ich einfach nicht zum Lesen. Und ja, viele Bücher haben viel bla bla und die Quintessenz ist eigentlich ein Bruchteil.

Genau dafür ist Blinkist total genial! Es wird auf das Wesentliche reduziert, die Blinks sind gut verständlich, gut zusammengefasst und auch hörbar! Das ist super. 80 Euro für ein ganzes Jahr klingt viel, aber dafür unbegrenzt Zugriff auf 3000 Bücher. Und dieses Wissen und die Zeitersparnis ist unbezahlbar.

Ekaterina S.

Extrem empfehlenswert. Statt sinnlos im Facebook zu scrollen höre ich jetzt täglich zwischen 3-4 "Bücher". Bei manchen wird schnelle klar, dass der Kauf unnötig ist, da schon das wichtigste zusammen gefasst wurde..bei anderen macht es Lust doch das Buch selbständig zu lesen. Wirklich toll

Nils S.

Einer der besten, bequemsten und sinnvollsten Apps die auf ein Handy gehören. Jeden morgen 15-20 Minuten für die eigene Weiterbildung/Entwicklung oder Wissen.

Julia P.

Viele tolle Bücher, auf deren Kernaussagen reduziert- präzise und ansprechend zusammengefasst. Endlich habe ich das Gefühl, Zeit für Bücher zu finden, für die ich sonst keine Zeit habe.