Posted 5 months ago
Feeling Better With Food
A Cancer diagnosis can induce multiple feelings including anxiety, depression, fatigue, and sleep disturbances. These can affect not only the patient, but their loved ones and caregivers. Emotional and physical changes can be due to the disease itself or as a side effect of treatments, treatment itself (chemotherapy and radiation), multiple appointments, fatigue, pain, and fear. Certain foods may help promote better sleep and help reduce anxiety by promoting relaxation and providing nutrients that not only support brain health, but physical wellbeing.
Fatty Fish:
Salmon, tuna, and mackerel contain nutrients that promote brain health, including vitamin D and the omega-3 fatty acids eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA). These nutrients may help regulate the neurotransmitters dopamine and serotonin, which can have calming and relaxing properties. In particular, a diet rich in EPA and DHA is associated with lower rates of anxiety. It’s believed these fatty acids may reduce inflammation and prevent brain cell dysfunction which is common in people with anxiety. This may also support your brain’s ability to adapt to changes, allowing you to better handle stressors that trigger anxiety symptoms.
Fruits:
Berries and citrus are high in antioxidants (Vit C) which can help combat stress.
Cherries, especially tart cherries, are a natural source of melatonin which can help individuals fall asleep naturally.
Bananas are rich in magnesium and potassium, which help relax muscles and promote restful sleep.
Dark Chocolate:
Research suggests that the flavanols found in dark chocolate may benefit brain function and have neuroprotective effects. Dark chocolate contains flavonoids such as epicatechin and catechin, which are plant compounds that act as antioxidants. Flavanols may increase blood flow to the brain and enhance cell-signaling pathways which may allow you to adjust better to stressful situations that can lead to anxiety and other mood disorders. Some researchers also suggest that dark chocolate’s role in brain health may simply be due to its taste, which can be comforting for those with mood disorders.
Green Tea:
Contains L-theanine, an amino acid that’s been studied for the positive effects it may have on brain health and anxiety. This in part is due to L-theanine’s potential to prevent nerves from becoming overexcited. Additionally, L-theanine may increase GABA, dopamine, and serotonin, neurotransmitters that have been shown to have anti-anxiety effects. Moreover, green tea contains epigallocatechin gallate (EGCG), an antioxidant suggested to promote brain health. Interestingly, the combination of L-theanine, EGCG, and other compounds found within green tea appears to play a synergistic role in promoting calmness and alleviating anxiety and may be more effective together than as separate ingredients.
Whole Grains:
Grains like barley, millet, and bulgur can promote sleep by increasing serotonin levels. Complex carbohydrates can boost serotonin levels, helping to stabilize mood. Whole grains, oats, and brown rice can increase the availability of tryptophan, an amino acid that helps produce serotonin and melatonin, which regulate sleep.
Leafy Greens:
Spinach, kale, and other leafy greens are high in calcium, which can help the brain produce melatonin. They are also rich in magnesium, which plays a role in regulating emotions and reducing anxiety.
Nuts and Seeds:
Almonds, walnuts, and flaxseeds contain magnesium, Zn and tryptophan, which can promote relaxation and sleep.
Herbal Teas:
Chamomile and peppermint teas have soothing properties that can help induce sleep and reduce anxiety.
Lean Proteins:
Foods such as chicken, turkey, fish, eggs, and tofu are high in tryptophan. Turkey is known for its sleep-inducing properties.
Dairy:
Milk, yogurt, and cheese are good sources of tryptophan and calcium, which helps the brain use tryptophan to produce melatonin. The probiotics, or healthy bacteria, found in some types of yogurt may improve several aspects of your well-being, including mental health. Probiotics may support the gut-brain axis, an intricate system between the gastrointestinal tract and the brain. Research suggests healthy gut bacteria may be linked with better mental health. Further, probiotic foods like yogurt may promote mental health and brain function by reducing inflammation and increasing the production of mood-boosting neurotransmitters, such as serotonin.
Turmeric:
Known for its high antioxidant and anti-inflammatory properties, curcumin may help to prevent damage to brain cells related to chronic inflammation and oxidative stress. To increase curcumin absorption, try pairing it with black pepper.
Brenda Gridley, CSP, RDN
Brenda is originally from Los Angeles, CA where she attended California State University of Los Angeles for her under graduate degree in Nutritional Science. She began her career with Kaiser Permanente in 2004. Throughout her professional development, she has worked in Cardiology and open heart surgery, Renal/Dialysis, organ transplants and Oncology, including chemotherapy, radiation and head and neck. Brenda has extensive experience with weight management programs, including Bariatric and finally Eating disorders and mindful eating. She went on to specialize in the Pediatric population and has maintained her Certification in Pediatric Nutrition since 2011. Areas she has managed include pediatric and neonatal intensive care units where she was responsible for individualizing therapeutic diets and alternate nutrition support based on specific metabolic needs, medical conditions, and cultural preferences.
Her passion for nutrition was developed at a young age and reared by her grandmother who always instilled the importance of a healthy diet and active lifestyle. When her grandmother became ill, Brenda became aware of the impact nutrition plays in disease prevention and maintaining overall mind and body health. She cared for grandmother until she passed and has made it her goal to help others achieve their full “nutrition potential” with using a culturally sensitive holistic approach.
She is married with two beautiful daughters and in her spare time she enjoys watching movies with her children, experimenting with new recipes, reading mystery novels, running and Yoga.
Please ask your Ironwood Cancer & Research Centers provider for a referral to see our dietary counselors.