Beating Stress, Anxiety and Depression

The Ten Food Factors

The human brain, which is widely regarded as the most complex object in the known universe, evolved only 200,000 years ago (whereas the Earth is approximately 4,500,000,000 years old). It evolved because of a particular combination of factors, at least one of which is thought to have been the diet our ancestors consumed. The book explains how our diet now is radically different from the one we evolved to eat and provides much scientific evidence that this is a crucial factor in triggering mood disorders such as anxiety and depression. Here we outline the ten food factors that are discussed in detail in our book.

  1. Food Factor 1 Social eating. Depression and anxiety can be worse when there is nobody to share our worries with. Humans evolved as social animals, obtaining their food and eating in groups, so try to prepare and eat simple meals with others.
  2. Food Factor 2. Eat organic as much as possible. Learn why it is a good idea to have as much organically produced food as possible and to avoid food produced by industrialised chemical agriculture.
  3. Food Factor 3 Additives. It has been estimated that more then 3,500 chemicals are used as food additives in the manufacture of convenience foods and drinks. Learn which additives are of particular concern because of their potential effects on mental health, which products are most likely to contain them and how to cut down your exposure to them.
  4. Food Factor 4 Balancing the diet. Food intake affects brain function and hence mood and behaviour. The balance of protein, carbohydrates and fats in the diet is particularly important, as is the intake of vitamins and minerals. Equally, the balance between acid-generating and alkali-generating food is important for mental well-being. Learn how to balance your diet effectively on the basis of sound science.
  5. Food Factor 5 Fats. The brain is approximately 60 per cent fat, and fat is essential for its structure and function. Learn how to avoid saturated fats and trans fats, which science shows are bad for the brain, and instead obtain good levels of the types of fat that are essential for brain function. Eminent neuroscientists working at the University of Pittsburgh in the United States and at Imperial College, London have suggested that even serious disorders such as bipolar disorder can be improved dramatically by achieving the correct fat profile in the diet.
  6. Food Factor 6 Bad and good carbohydrates. Learn why refined sugar can be described as 'Pure, white and deadly' (the title of a book by the famous nutritionist John Yudkin), whereas other carbohydrates are the very energy foods that we evolved to eat.
  7. Food Factor 7 Proteins: the good, the bad and the dangerous. Protein intake can affect brain functioning and mental health, and some of the brain's important neurotransmitters are made from amino acids. In the book we discuss the amount and type of protein necessary for good mental health.
  8. Food Factor 8 Vitamins, minerals and supplements. Many vitamins and minerals are essential in making the chemicals needed for optimum brain function, including the synthesis of neurotransmitters from precursor chemicals. Learn which foods are good sources and which natural supplements provide good bioavailable sources of vitamins and minerals so you don't resort to popping more pills.
  9. Food Factor 9 Precursors of neurotransmitters. All the known neurotransmitters are manufactured in the brain from precursor substances. Ingestion of particular foods containing such precursors can effect the physiological functioning of the brain. This produces only subtle effects in most individuals but can have significant impact on those with anxiety or depression. Learn how to include good sources of the chemicals needed to make neurotransmitters in the brain and to ensure that they cross the blood-brain barrier.
  10. Food Factor 10 Healthy drinks. Our advice ranges from good sources of water to potential problems from too much caffeine and alcohol.