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Summary
Summary
Relieve your anxiety through food with this "groundbreaking," full-body approach to mental health (Mark Hyman, MD), from bestselling author and nutritional psychiatrist Uma Naidoo, MD
In this groundbreaking guide, Dr. Uma Naidoo presents cutting-edge research about the ways anxiety is rooted in the brain, gut, immune system, and metabolism. Drawing on the latest science on the connection between diet and anxiety, Dr. Naidoo shows us how to effectively use food and nutrition as essential tools for calming the mind.
In Calm Your Mind with Food , you'll learn: How inflammation affects everything from anxiety and depression to Alzheimer's disease How the trillions of bacteria living in your gut are key to controlling anxiety The six pillars for calming the mind What to eat to balance leptin, a key link between the central nervous system and metabolic processes How to incorporate anxiety-busting foods into your diet, from the obscure (ashwagandha) to the ubiquitous (vitamin C) The best diets for managing symptoms of anxiety and depression
Along with guidelines for creating your own personal anti-anxiety meal plan and dozens of supernutrient-forward, delicious recipes, Calm Your Mind with Food will help you boost your immunity, reduce anxiety, and enhance your overall mental well-being.
Author Notes
Uma Naidoo, MD , is a board-certified Harvard Nutritional Psychiatrist, professional chef, and nutritional biologist. She is also the Founder and Director of the first and only hospital-based Nutritional and Metabolic Psychiatry Service in the United States, at Massachusetts General Hospital (MGH). She also serves as the Director of Nutritional Psychiatry at MGH Academy, the world-renowned educational organization, for which she designed and released the only CME-based Nutritional Psychiatry educational program for clinicians. Dr. Naidoo also serves on the faculty at Harvard Medical School, the Harvard Department of Nutrition, and is an instructor at The Cambridge School of Culinary Arts. Dr. Naidoo is the author of the bestseller This Is Your Brain on Food .
Reviews (1)
Publisher's Weekly Review
Eating the right foods can reduce anxiety, according to this valuable guide. Nutritional psychiatrist Naidoo (This Is Your Brain on Food) explains that as gut bacteria metabolize food, they create metabolites that travel through the bloodstream to the brain where they're assembled into neurotransmitters ("chemicals that carry messages between your nerve cells") that regulate mood. Diet affects which neurotransmitters are created in the brain, she notes, observing that foods rich in the amino acid tryptophan, such as poultry and chickpeas, boost the production of the calming serotonin. A detailed overview of the mental health benefits of various foods reveals that kale and spinach "are a great source of polyphenols," which have "shown promise in reducing depression-like symptoms," and that walnuts, chia seeds, and flaxseeds are rich in omega-3 fatty acids, which help fight "anxiety-causing neuroinflammation." Naidoo strikes the perfect balance between scientific background and practical advice, offering plenty of concrete takeaways ("Two meals a day should be fully plant-based, with meat at only one meal") while recognizing the importance of flexibility (because the gut "microbiome is heavily individualized... what is healthy and balanced in one person might look totally different in another"). It's a rigorous yet accessible look at how readers can eat better to feel better. (Dec.)
Table of Contents
Introduction | 3 |
Part I The Problem | |
Chapter 1 Fighting the Global Anxiety Epidemic | 13 |
Chapter 2 Gut Feelings | 33 |
Chapter 3 Immune to Anxiety | 51 |
Chapter 4 Inflammation on the Brain | 69 |
Chapter 5 Anxiety and Leptin, the Appetite Hormone | 85 |
Chapter 6 The Dangers of Metabolic Disruption | 97 |
Part II The Solution | |
Chapter 7 Macronutrients | 113 |
Chapter 8 Micronutrients | 135 |
Chapter 9 Bioactives and Herbal Medicine | 155 |
Chapter 10 An Antianxiety Shopping Trip | 171 |
Part III The Protocol | |
Chapter 11 The Six Pillars to Calm Your Mind | 193 |
Chapter 12 Building Your Antianxiety Eating Plan | 203 |
Chapter 13 Cooking Tips for a Calm Kitchen | 229 |
Chapter 14 Recipes to Calm Your Mind | 233 |
Acknowledgments | 271 |
Notes | 273 |
Index | 313 |