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Summary
Summary
A revolutionary prescription for healing depression and anxiety and optimizing brain health through the foods we eat, including a six-week plan to help you get started eating for better mental health.
Depression and anxiety disorders are rising, affecting more than fifty-eight million people in the United States alone. Many rely on therapy and medications to alleviate symptoms, but often this is not enough. The latest scientific advances in neuroscience and nutrition, along with our understanding of the mind-gut connection, have proven that how and what we eat greatly affects how we feel--physically, cognitively, and emotionally.
In this groundbreaking book, Dr. Drew Ramsey helps us forge a path toward greater mental health through food. Eat to Beat Depression and Anxiety breaks down the science of nutritional psychiatry and explains what foods positively affect brain health and improve mental wellness.
Dr. Ramsey distills the most cutting-edge research on nutrition and the brain into actionable tips you can start using today to improve brain-cell health and growth, reduce inflammation, and cultivate a healthy microbiome, all of which contribute to our mental well-being. He explores the twelve essential vitamins and minerals most critical to your brain and body and outlines which anti-inflammatory foods feed the gut.
He helps readers assess barriers to self-nourishment and offers techniques for enhancing motivation. To help us begin, he provides a kick-starter six-week mental health food plan designed to mitigate depression and anxiety, incorporating key food categories like leafy greens and seafood, along with simple, delicious, brain nutrient-rich recipes.
By following the methods Dr. Ramsey uses with his patients, you can confidently choose foods to help you on your journey to full mental health.
Reviews (1)
Booklist Review
With the link between brain function and nutrition a hot topic, it makes a great deal of common sense to, at least, review the science and read about successes. Nutritional psychiatrist Ramsey (Fifty Shades of Kale, 2013) goes more than a few steps further. He explains the top 12 beneficial nutrients in detail, from folate to zinc, along with their roles in promoting the brain's neuroplasticity. Much space is devoted to not only the science behind such concepts as the antidepressant food scale, but also how to overcome challenges and other general questions. What if there are food allergies? Won't vitamin supplements suffice? Isn't red meat bad for the heart? Knowing those answers leads to reinforcing how best to embark on this eating program: identifying motivations and goals, setting up the kitchen and pantry, then introducing the six-week plan and almost 30 recipes, separated by five food types: leafy greens, rainbows, seafood, nuts/seeds/legumes, and good microbiome bugs. Dish names intrigue: turkey zucchini skillet lasagna, coconut-ginger lentil soup, kimchi pancake. The apt conclusion? Food is medicine. Includes resources and notes.
Table of Contents
| Introduction | p. ix |
| Part I Eating for Optimal Mental Health | |
| Chapter 1 The New Science of Eating for Mental Health | p. 3 |
| Chapter 2 Twelve Nutrients for a Better Brain | p. 19 |
| Chapter 3 How to Grow New Brain Cells | p. 55 |
| Chapter 4 Optimize Your Gut for Mental Health | p. 77 |
| Chapter 5 The Best Foods to Beat Depression and Anxiety | p. 95 |
| Part II Get Started: Your Path to Healing | |
| Chapter 6 Challenges Facing the Modern Eater | p. 117 |
| Chapter 7 Eater, Heal Thyself | p. 139 |
| Chapter 8 The Kitchen | p. 153 |
| Chapter 9 The Six-Week Plan and Recipes | p. 173 |
| Acknowledgments | p. 237 |
| Resources | p. 241 |
| Notes | p. 247 |
| Index | p. 251 |
