{"id":6157,"date":"2016-10-20T15:31:49","date_gmt":"2016-10-20T15:31:49","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=6157"},"modified":"2018-10-13T10:50:23","modified_gmt":"2018-10-13T10:50:23","slug":"diet-for-depression-anxiety","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2016\/10\/20\/diet-for-depression-anxiety\/","title":{"rendered":"Diet for Depression &amp; Anxiety"},"content":{"rendered":"<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/8dfzHaqEuZ4?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><br \/>\n<span style=\"color:#ff0000;\">*Diet at your own risk. For informational purposes only*<\/span><\/p>\n<h2 style=\"text-align:justify;\"><strong>Gut Health is Correlated Strongly with Depression<\/strong><\/h2>\n<p>You can read an interesting study <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5641835\/\" target=\"_blank\" rel=\"noopener\">here<\/a> to find out more.<\/p>\n<p>Poor gut health results in inflammation.<\/p>\n<p>A poor diet can cause damage to the blood brain barrier too.<\/p>\n<p>Combine the two and your body and mind will feel pretty terrible.<\/p>\n<p>&nbsp;<\/p>\n<h2>Cut out Pro-inflammatory Foods<\/h2>\n<ul>\n<li>Cut out sugar &amp; refined cards<\/li>\n<li>Consider cutting out diary and gluten. These can cause inflammation in some individuals<\/li>\n<li>Cut out all processed foods<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Consume Anti-Inflammatory &amp; Nutrient-Dense\u00a0Foods<\/h2>\n<ul>\n<li>Supplement with a probiotic or eat fermented foods and drinks such as sauerkraut<\/li>\n<li>Turmeric is one of the strongest anti-inflammatories. I supplement with Meriva Turmeric. \u00a0Black pepper increased &#8216;uptake&#8217; of standard turmeric<\/li>\n<li>Eat nutrient dense foods like broccoli, spinach and kale<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Supplements to Consider for Depression &amp; Anxiety<\/h2>\n<ul>\n<li>Consider a magnesium supplement. I&#8217;ve found this very effective as a muscle relaxant &#8211; I normally get terrible headaches from a stiff neck and back<\/li>\n<li>Supplement with fish oil and vitamin D3 in the winter<\/li>\n<li>I also drink 10g of glutamine first thing in the morning as this supposedly helps heal and protect the gut lining.<\/li>\n<li>I drink diluted apple cider vinegar about 15 minutes before main meals to help digestion<\/li>\n<li><strong><a href=\"http:\/\/www.optimallivingdynamics.com\/blog\/the-powerful-antioxidant-proven-to-treat-6-mental-illnesses\" target=\"_blank\" rel=\"noopener\">NAC powder<\/a><\/strong> is also effective for some in reducing gut inflammation<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>CBD Oil is very helpful for some. It literally &#8216;calms the mind&#8217; and can also help to reduce inflammation:<\/li>\n<\/ul>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7062\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/07\/02\/cbd-oil-infographic\/cbdoilinfographic4\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/cbdoilinfographic4.png?fit=723%2C2063&amp;ssl=1\" data-orig-size=\"723,2063\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"CBDOilInfographic4\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/cbdoilinfographic4.png?fit=359%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-7062\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/cbdoilinfographic4.png?resize=723%2C2063&#038;ssl=1\" alt=\"CBD Oil Infographic\" width=\"723\" height=\"2063\" \/><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<hr \/>\n<p>&nbsp;<\/p>\n<p>I have tried everything to improve my mental health. Well nearly everything.<\/p>\n<p>The things that helped me the most included:<\/p>\n<ul>\n<li>Giving up dairy<\/li>\n<li>Reducing wheat consumption<\/li>\n<li>Supplementing with Curcumin and\u00a0spirulina<\/li>\n<li>Reading a lot of Stoic philosophy<\/li>\n<li>Supplementing vitamin D3 in the winter &amp; using a SAD lamp<\/li>\n<\/ul>\n<p>The ketogenic diet has also been helpful.<\/p>\n<p>I that I don&#8217;t get the some muscular and joint aches and pains whilst on the ketogenic diet. I used to literally wake up in the middle of the night with pain in my elbow and knee.<\/p>\n<p>For more information on this, there is an interesting paper <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5357645\/\" target=\"_blank\" rel=\"noopener\">here<\/a>. A lot of the studies are on animals, which can actually be more reliable in some ways as the animals have every other aspect of their lifestyle 100% controlled (even their genetics).<\/p>\n<p>I&#8217;ve written a blog post about the <a href=\"https:\/\/blackbeltwhitehat.com\/2017\/10\/29\/targeted-ketosis-for-mma\/\">targeted ketogenic<\/a> diet here. This is excellent if you want to train at a high intensity whilst reaping most of the benefit of ketosis.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<hr \/>\n<p><strong>To summarise<\/strong><\/p>\n<p><strong>Stop Eating Rubbish. \u00a0<\/strong><br \/>\nYou must educate yourself in order to do this. \u00a0Listen to nutrition podcasts and videos like Dr Rhona Patricks. \u00a0People telling you, or telling yourself to stop eating rubbish rarely works, you need the information to make a conscious choice.<\/p>\n<p>Stay away from pre-packaged, processed foods with additives.<\/p>\n<p><strong>Consider Giving up Dairy<br \/>\n<\/strong>This literally changed my life.<br \/>\nResearch this but do it at your own risk.<br \/>\nMake sure you consume enough high quality vegetables to obtain calcium via non-dairy sources.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>*Diet at your own risk. For informational purposes only* Gut Health is Correlated Strongly with Depression You can read an interesting study here to find out more. Poor gut health results in inflammation. A poor diet can cause damage to the blood brain barrier too. Combine the two and your body and mind will feel [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1677],"tags":[3252,5551,20919026,5004],"class_list":["post-6157","post","type-post","status-publish","format-standard","hentry","category-nutrition","tag-anxiety","tag-depression","tag-diet-and-depression","tag-mental-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Diet for Depression &amp; Anxiety - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2016\/10\/20\/diet-for-depression-anxiety\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Diet for Depression &amp; Anxiety - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"*Diet at your own risk. For informational purposes only* Gut Health is Correlated Strongly with Depression You can read an interesting study here to find out more. Poor gut health results in inflammation. A poor diet can cause damage to the blood brain barrier too. Combine the two and your body and mind will feel [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2016\/10\/20\/diet-for-depression-anxiety\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-10-20T15:31:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-10-13T10:50:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/cbdoilinfographic4.png\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Diet for Depression &amp; Anxiety - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2016\/10\/20\/diet-for-depression-anxiety\/","og_locale":"en_GB","og_type":"article","og_title":"Diet for Depression &amp; Anxiety - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"*Diet at your own risk. 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Ibuprofen is linked to an increased risk of heart attacks and strokes, it damages the stomach lining which can cause a range of problems from allergies to stomach ulcers and it's also well known to be detrimental to kidney function\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"CBD Oil Infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/cbdoilinfographic4.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/cbdoilinfographic4.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/cbdoilinfographic4.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/cbdoilinfographic4.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":8570,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/09\/treating-muscle-pain-joint-pain\/","url_meta":{"origin":6157,"position":1},"title":"Treating Muscle Pain &amp; Joint Pain","author":"Dave","date":"November 9, 2017","format":false,"excerpt":"From over-training, to general stress & anxiety, muscle pain & joint pain are increasingly common complaints. Pain can be a direct cause of depression and anxiety, but equally mental health issues including stress, can be the cause of the pain. Whatever the source, physical pain and mental health seem to\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"treating muscle pain","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":6293,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/01\/02\/supplements-for-stress-anxiety\/","url_meta":{"origin":6157,"position":2},"title":"Supplements for Stress &amp; Anxiety","author":"Dave","date":"January 2, 2017","format":false,"excerpt":"I've noticed a recent pattern\u00a0- Any middle aged bloke with nice teeth that I meet and get talking to; always asks me about dealing with stress and anxiety. With this in mind, \u00a0I thought I'd make a blog post to meet the apparent demand for this information. Diet, Diet, Diet\u2026","rel":"","context":"In \"anxiety\"","block_context":{"text":"anxiety","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/anxiety\/"},"img":{"alt_text":"ashwaganda","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/09\/ashwagandha-elixir-par-excellence.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":8714,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/12\/27\/supplements-for-allergies\/","url_meta":{"origin":6157,"position":3},"title":"Supplements for Allergies","author":"Dave","date":"December 27, 2017","format":false,"excerpt":"The bane of my life - allergies - terrible for focus (blocked sinuses) and for recovery from training sessions due to the amount of inflammation and general soreness they can cause. Symptoms of allergies include: Inflammation Joint Pain Muscle Pain Blocked sinuses Dizziness A general shite feeling Feeling spaced out\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"rosemary for allergies","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/12\/rosemary.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/12\/rosemary.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/12\/rosemary.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/12\/rosemary.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":8399,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/05\/how-to-treat-ibs-increase-gut-health\/","url_meta":{"origin":6157,"position":4},"title":"How to Treat IBS &amp; Acid Reflux","author":"Dave","date":"November 5, 2017","format":false,"excerpt":"Updated March 1st, 2021 Try apple cider vinegar 5-10ml in 100ml water before meals (this is acidic so swill water in your mouth afterwards to mitigate damage to tooth enamel) - Update - I now use Apple Cider Vinegar tablets Update 2021 - Livespo Probiotics really, really helped my IBS\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/fodmapfoods.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/fodmapfoods.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/fodmapfoods.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/fodmapfoods.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/fodmapfoods.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/fodmapfoods.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":8359,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/02\/how-to-increase-energy-levels\/","url_meta":{"origin":6157,"position":5},"title":"How to Increase Energy Levels","author":"Dave","date":"November 2, 2017","format":false,"excerpt":"Not a morning person? Or an afternoon person? Hopefully these tips will help - 1. Breath Work - Deep & Powerful Breaths Don't ask me how this works, it just does! Deep, powerful breaths, definitely give me more energy. Try breathing in for a count of 4, holiday for 2,\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"increased energy","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/shaman-2897334_960_720.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/shaman-2897334_960_720.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/shaman-2897334_960_720.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/shaman-2897334_960_720.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/6157","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=6157"}],"version-history":[{"count":20,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/6157\/revisions"}],"predecessor-version":[{"id":9545,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/6157\/revisions\/9545"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=6157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=6157"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=6157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}