UCLA Journal of Radiation Oncology SPRING 2024 - Flipbook - Page 51
UCLA RADIATION ONCOLOGY JOURNAL
of your diet should consist of whole, real,
6. Avoid Anxiety Triggering Foods: Embrace
the beneficial alterations you've implemented
unprocessed, and fiber-rich foods that support
in your diet and how you approach food while
the development of a healthy mind and gut.
removing items that may hinder your progress.
1. Be Whole, Eat Whole: More than 80%
Foods with inflammatory properties and those
2. Eat The Rainbow: Different colored
known to induce anxiety, such as added and
plant foods contain different brain-boosting
refined sugars, industrial seed oils (like soy,
nutrients. So to optimize the nutrient quality
corn, and grapeseed), as well and processed
of your diet, be sure to eat the rainbow! With
foods, and meats containing nitrates, aren't
every meal strive to fill 75% of your plate with
conducive to mental well-being.
whole, fiber-rich, low-glycemic vegetables such
as leafy greens, cucumbers, radishes, eggplant,
L: Can one eat to reduce and/or eliminate
mushrooms, and tomatoes.
anxiety? Poor sleep? Memory loss? If yes, what
3. The Greener, The Better: Greens are
amazing for the mind! Leafy greens encompass
a variety of options such as spinach, Swiss
chard, collard greens, arugula, romaine,
and dandelion greens. These greens are
rich in folate, a vital vitamin essential for
neurotransmitter function. Studies have linked
folate consumption to reduced depressive
symptoms and enhanced cognition.
does that look like? Do you have any recipes
4. Tap Into Your Body Intelligence: An
important aspect of mental well-being is
my patients, supported by scientific evidence.
mindfulness and the capacity to acknowledge
decreasing intake of sugary and processed
how things make you feel, food included, and
foods can effectively alleviate symptoms of
act accordingly. Pay attention to your mental
anxiety, leading to an improved sense of calm.
you’re willing to share?
U: Regarding anxiety, the impact of our diet on
our levels of worry and distress is remarkably
significant. As a practitioner in Nutritional
Psychiatry, I advocate for prioritizing whole
foods to manage anxiety and enhance mental
well-being. Below are my top five foods that
have consistently shown clinical benefits in
Increasing consumption of these foods while
health symptoms in response to various foods
1. Prebiotic Fiber: veggies are rich in
and use this body intelligence to guide you.
prebiotic fibers that feed and help maintain an
5. Consistency and Balance are the Keys!:
abundance of healthy bacteria in the gut which
Sustainable dietary change requires balance
is associated with reduced neuroinflammation
and short-term miracle diets or quick fixes
and stress. Prebiotic foods include asparagus,
will not help your brain in the long term. To
garlic, onions, leafy greens, artichokes,
optimize your mental health in a lasting way,
legumes, mushrooms, and apples, amongst
follow the 80/20 rule.
others. I recommend including a variety of
these veggies in the diet to ensure a diversity
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