Everyone has probably heard about the psychosomatic causes of some of the pains and ailments that plague us for a long time. The psyche (i.e. our mental state) affects the soma (i.e. the states of our body). Nowadays, there is a lot of research that confirms that there are somatopsychic regularities as well and it is definitely advisable to use them in the comprehensive treatment of anxiety and affective disorders.

The focus should be on a diet rich in tryptophan, omega 3, folic acid, calcium, vitamin B6, vitamin B12 (suitable supplementation in tablets, chlorella algae, etc.) The diet of patients with severe anxiety or moderate depression should contain at least 3000 milligrams of omega-3; in the case of major depression or bipolar affective disorder, it should be at least 3000 milligrams of omega-3.

• Low levels of tryptophan, which is essential for serotonin production,
• Deficiency of omega-3 fatty acids, which promote mental performance and help with anxiety and depression,
• Reduced folic acid (folate) levels, the supplementation of which can improve conditions resistant to conventional medication.

Low levels of folate - in comparison, milk, which is recommended for its high tryptophan content, contains only 46mg per 100g compared to tofu, which contains 747mg of tryptophan per 100g.

There are two types of unsaturated fatty acids that are essential in our diet: omega-6 and omega-3 fatty acids. Remarkably, the relative abundance of these two groups of fatty acids in our blood fats has a direct correlation with levels of depression and anxiety.

The lower the ratio of omega-3 to omega-6 fatty acids, the higher the incidence of anxiety-depressive disorders. Even in the case of treatment of bipolar disorder (manic depression) and clinical depression, a positive course of therapy has been demonstrated as a result of changing the diet to one rich in omega-3 unsaturated acids.

Five large amino acids compete with tryptophan for access to the brain. A diet high in the total amount of these five amino acids therefore logically reduces the supply of tryptophan to the brain. Even if our diet is rich in tryptophan but high in the five amino acids, this can cause a tryptophan deficiency in the frontal lobe of the brain. The ratio of tryptophan to the amount of the five amino acids is a reasonable indicator.

• Whole milk, trout - 60 × 40
• Beef steak, chicken breast, whole grain rice - 54 × 46
• Beans "Black Eye" - 52 × 48
• Soybeans - 47 × 53
• Walnuts - 45 × 55
• Pumpkin seeds - 44 × 56
• Tofu - 37 × 63
• Almond - 32 × 68
• Sesame seeds - 19 × 81

A deficiency of folic acid (or its chemical form, folate) can be a direct cause of depression or anxiety-depressive disorder. The condition of patients who suffer from anxiety-depressive disorders does not improve with the use of standard antidepressants due to folate deficiency. It is not a question of starting a diet, which could worsen the psychological condition. It is enough to supplement your regular diet with the above mentioned foods. Rich sources of folic acid include chickpeas, Chinese wigna, lentils, red beans, white beans, spinach, peanuts and fresh orange juice.

Amount of folic acid (in μg.) in each type of food

White sugar does not only affect physical health, but it also affects mental fitness. Many people who suffer from mental health problems develop a literal addiction to sugar. Our minds react to high levels of sugar with a state of 'numbing' that also blurs the intensity of anxiety.

In fact, large amounts of sugar in the diet have been shown to suppress the functioning of the frontal lobe of the brain. However, if we consume too much sugar, we may experience nervousness, and some individuals may experience fear, irritability and deep anxiety when sugar levels drop.

Why is too much sugar bad for the brain? Sugar is a carbohydrate and carbohydrates are a source of energy for the brain. We need to distinguish between simple sugars and carbohydrates. Our bodies are adapted to take in food (such as fruit and cereals) in its natural unrefined state, and this is to keep blood sugar levels at an average - steady level.

When blood sugar levels are too low, frontal lobe function suffers due to inadequate energy supply. In the diet of anxious and depressed patients, white sugar intake should be restricted.