The Best Foods to Calm Anxiety and Boost Mental Health with Marie Sennet
In this comprehensive and transformative podcast, Mark Morley, an anxiety and stress therapist, joins Marie Sennet of "Every Mind Matters" to explore the powerful and often-overlooked connection between nutrition and mental well-being. Drawing from his personal journey of overcoming severe anxiety, IBS, and depression through self-study in hypnosis, NLP, and nutrition, Mark passionately advocates for a food-first approach to mental health.
This episode delves into the critical role of gut health in producing mood-regulating hormones like melatonin and serotonin. Mark explains how personalised nutrition, often guided by hair mineral and optimal health tests, can identify deficiencies and inflammatory triggers (even from seemingly "healthy" foods like tomatoes) that contribute to mental health issues [02:45]. He shares compelling client success stories, including one individual who recovered from depression and anxiety linked to food poisoning within three weeks after addressing gut biome imbalances [04:36].
Discover essential foods to incorporate for better mental health:
Beans (3 servings/day): Rich in B vitamins and fibre, protecting against heart disease and reducing inflammation [07:57].
Berries (1 serving/day): Especially blueberries, which can cross the blood-brain barrier to combat Alzheimer's and dementia [09:41].
Fruits (3 servings/day): Offering diverse nutrients, with kiwi fruits specifically improving sleep [10:40].
Cruciferous vegetables: Raw broccoli and red cabbage, packed with sulforaphane to fight inflammation and support blood sugar control [12:10].
Greens: Salad leaves, spinach, and kale, which reduce blood glucose spikes and are rich in fiber [14:42].
Flaxseed: A tablespoon a day for brain health, joint support, cholesterol reduction, and gut healing [16:06].
Nuts and Seeds: A handful daily for various benefits, including Brazil nuts for cholesterol and walnuts for anti-cancer properties [16:57].
Herbs and Spices: Turmeric for its anti-inflammatory effects and other spices for longevity and flavor variety [18:21].
Whole Grains: Essential for soluble and insoluble fibre, crucial for gut health [19:28].
Dark Chocolate: A small amount daily for flavonoids, arterial flexibility, and heart health [20:18].
Fermented Foods: Kimchi, sauerkraut, and pickled vegetables for gut health and overall well-being [21:24].
Hydration: Two to three litres of water or herbal teas daily to prevent anxiety and panic attacks [23:22].
Exercise: Daily movement like yoga and exposure to sunlight for serotonin and melatonin production, and an immune system boost [25:03].
Mark also highlights foods and supplements to avoid, such as processed foods, artificial sweeteners (even in toothpaste!), most coffees for anxiety sufferers, processed oils, and modern fish/fish oils due to contaminants [30:27]. He emphasises the importance of personalised nutrition and quality supplements, advising research and testing to ensure effectiveness.
Learn proactive steps to manage mental health, including stress reduction, daily exercise, healthy relationships, and seeking professional help when needed. This podcast challenges conventional thinking, offering practical, evidence-based strategies to naturally improve anxiety and mental health.
You can learn more about Marie Sennet and her wonderful community at https://www.facebook.com/marie.sennettyoga
Take the next step toward a calmer life:
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Ready for a Personalized Plan? Schedule your Free Anxiety Assessment Call today. Let's talk about what's next if you want to work privately with one of our team or discuss Group Anxiety Coaching. https://escapeanxietynow.com/assessmentcall
