Eat to Beat Depression and Anxiety by Drew Ramsey

Both anxiety and depression have been haunting people all over the world, with 280 million individuals having depression and 264 million – anxiety.

These disorders can be present in our lives for years without being paid enough attention to. However, when these maladies exacerbate, they significantly influence not only how we feel mentally but can also lead to diseases and negatively influence nutrition, sleep patterns and productivity.

To address the issues of depression and anxiety, Dr. Drew Rasmery wrote the book ‘Eat to Beat Depression and Anxiety’. In this review, we will dive deeper into its contents and discover why “when our thinking is unhealthy, our lives will be unhealthy – even if we go to the gym seven times a week and eat kale every day.”

Currently serving as an assistant clinical professor of psychiatry at Columbia University College of Physicians and Surgeons, Dr. Ramsey founded the Brain Food Clinic in New York City. This innovative clinic combines evidence-based nutrition and integrative psychiatry treatments with psychotherapy, coaching, and responsible medication management to promote emotional wellness.

Driven by the latest advancements in brain science, nutrition, and mental health research, the clinic helps individuals lead joyful and fulfilling lives by incorporating delicious food into their treatment plans. Dr. Ramsey’s contributions extend beyond clinical practice as he delivers compelling keynote speeches and conducts workshops throughout the country. His work has been widely featured in prestigious publications such as The New York Times, The Wall Street Journal, and The Huffington Post.

‘Eat to Beat Depression and Anxiety’ by Dr. Drew Ramsey is a groundbreaking and comprehensive exploration of the profound impact that nutrition has on mental health. In the book, Dr. Ramsey tackles the often-overlooked aspect of a person’s diet and its direct influence on depression and anxiety. Drawing from extensive scientific research and his own clinical expertise, he reveals the specific vitamins, minerals, and other substances found in food that are essential for emotional well-being, optimal brain development, and effective nerve functioning.

Dr. Ramsey raises the topic of the brain’s exceptional nutritional needs. The concept of the ‘second brain,’ our gut, is also covered. The author emphasises that by providing brain and gut with proper vitamins and minerals we can affect our mood.

To illustrate the practical application of his nutritional approach, Dr. Ramsey presents compelling case studies of patients whose previous physicians and therapists failed to explore their eating habits. By introducing the necessary foods for addressing depression and anxiety, he witnessed substantial improvements in their conditions. However, Dr. Ramsey emphasizes that these foods should not be considered a standalone cure, as talk therapy and other treatments remain crucial. Rather, they serve as a valuable supplement in addressing the food-related component of these mental health conditions.

The book goes beyond theoretical discussions and provides practical guidance. Dr. Ramsey offers a wide range of food choices, allowing readers to select options that align with their tastes, preferences, and dietary restrictions. Notably, he suggests incorporating ‘RAINBOW‘ produce – diverse and vibrant fruits and vegetables – to entice and maximize nutritional benefits.

To further support readers in implementing these dietary changes, Dr. Ramsey concludes the book with extensive chapters featuring recipes that align with his recommendations. This inclusion allows individuals to embark on a practical journey toward enhancing their mental well-being through delicious and nutritious meals.

Specific nourishment is essential for the brain’s optimal functioning and mental well-being. Dr. Ramsey emphasizes the importance of providing the brain with the necessary nutrients it needs. For instance, B6 helps combat inflammation, while B12 regulates mood. Zinc plays a role in protecting the immune system, and brain-derived neurotrophic factor (BDNF) foods support the formation of new synaptic connections in the brain.

Dr. Ramsey shares illustrative cases where he discovered that his patients’ previous healthcare providers had neglected to explore their eating habits. By making dietary changes and incorporating what he deems as essential foods for managing depression and anxiety, he observed substantial improvements in his patients’ conditions. It is important to note that while food alone did not ‘cure’ or eliminate the symptoms, it played a crucial role in alleviating them.

The gut health has a significant impact on mental well-being. Dr. Ramsey explores the emerging field of gut health and emphasizes the gut’s role as the ‘second brain.’ The gut acts as a vital connection between the nervous system, the brain, and the rest of the body. It not only facilitates communication through a network of nerves but also provides essential biochemicals.

To promote mental health, it is crucial to nourish the gut appropriately. Dr. Ramsey highlights the importance of maintaining a healthy gut microbiome by incorporating foods like probiotic yogurt into one’s diet. The microbiome in the gut plays a critical role in brain health and has a direct connection to the food we consume. By taking care of the gut and its intricate connection to the vagus nerve, individuals can potentially reduce adverse symptoms such as anxiety.

Dr. Ramsey points out that the role of diet and nutrition in mental health treatment is often overlooked. He highlights the fact that physicians frequently neglect to inquire about a person’s diet and eating habits, and they rarely refer patients to nutritionists for further guidance. Moreover, medical training often lacks adequate education in the area of nutrition.

This oversight can lead to a failure in addressing the dietary component of depression and anxiety, which may contribute to these conditions. By disregarding the impact of an individual’s eating pattern, healthcare providers may miss out on a valuable aspect of treatment. As one physician with extensive international experience pointed out, the importance of diet in mental health cannot be underestimated.

• Dedication
• Introduction

Strengths

Weaknesses

“One of my colleagues, Scott A. Small, MD, a neurologist who heads the Alzheimer’s Disease Research Center at Columbia University, made headlines in 2014 after showing that drinking a dark-chocolate beverage high in cocoa flavanols could improve memory function in older adults. Small and colleagues recruited thirty-seven individuals, between the ages of fifty and sixty-nine, to drink a cocoa beverage each day over a period of three months. Tough sell, right? About half of those individuals were given a beverage high in flavanols. The others were given one with a lower dose of these healthy molecules. After the three-month period was over, Small and colleagues gave the study participants a memory test. Lo and behold, individuals who had consumed the higher flavanol beverage showed a 25 percent greater advantage on the memory task than those who didn’t.“ 

“Psychiatric medicine and mental healthcare have a serious problem. Experts around the globe – from the World Health Organization to the Pew Research Center – all agree: we are in the midst of a mental health epidemic. Diagnoses of depression and anxiety disorders have snowballed over the past decade, now occurring more frequently in teens and young children.“

Where to buy

You may purchase ‘Eat to Beat Depression and Anxiety’ on Amazon at the best price. It is available in Kindle, hardcover, and audio versions, so you are free to choose the format that suits you best.

---