Epilepsy Talk
Foods that fight stress… | June 20, 2010
I worked as a writer in the health and wellness field for more than ten years. So I know a thing or two about this stuff. (And stress!) But I also know from personal experience that epilepsy is a very unique condition. Between all the different types of seizures, and triggers, and meds…there is no one-size-fits-all solution.
The same goes for de-stressing your diet. What works for one might not work for another. And it certainly doesn’t take the place of meds. However, I do believe that although living a healthy lifestyle won’t cure you…it can certainly help you.
So, here’s some information for sensible stress-busting eating…
Nutrition
Obviously, you should get most of your vitamins from food by eating a balanced diet. But one of the most important vitamins for you to include in your diet is Folic Acid (Folate) which can help deal with vitamin loss caused by medication and also calm your mood.
However, the all-star vitamin is Vitamin B6. This vitamin is involved in critical functions of the nervous system. And it boosts the metabolism of various neurotransmitters which are needed for normal brain function. The good news is that it’s easy to get it in all kinds of different foods…fresh juicy fruits like apples, oranges, grapefruits, grapes, (especially grape juice), pineapples, peaches, pears and lemons…green leafy vegetables, carrots, peanuts, rice, milk, cereals, seeds, nuts and grain.
Now for the stress fighting superstars…
Beef
Although many people think of beef as a no-no, it contains high levels of Zinc, Iron, and B Vitamins, which are known to help stabilize your mood. Plus Vitamin E, which when deficient from your diet, can actually encourage seizures. (Choose lean cuts like tenderloin and top sirloin to ease up on saturated fat.)
Turkey
Turkey is high in Selenium — a calming hormone. And you don’t have to wait for Thanksgiving to dig into a good turkey sandwich or make some turkey burgers on the grill. (Try some guacamole and salsa on them!)
Fish
Oily fish like mackerel, salmon and sardines are loaded with Omega-3 fatty acids, which boost happy brain chemicals like serotonin and regulate stress hormones like cortisol. Most types of fish are also loaded with B6 and B12. (A Vitamin B12 deficiency can lead to depression. And Vitamin B12 levels may be reduced by some anticonvulsant drugs!) For lunch, try a tuna salad sandwich (with light mayo). And grilled salmon or mackerel with a side of leafy greens, is perfect for dinner.
Clams
Rich in Vitamin B12, clams are terrific on their own. (Did somebody say “Clam Bake?”) Or in soups, spaghetti sauces, and as appetizers when entertaining.
Blueberries
Rich in antioxidants, blueberries offer a high-fiber, low-calorie fruit option that is also high in stress-fighting Vitamin C. Make a berry salad or for a quick snack or just take a handful of blueberries and enjoy.
Oranges
Loaded with Vitamin C which cuts down on cortisol, the stress hormone in your body. Kiwis, lemons and any other citrus fruits are also contenders. But watch it with the grapefruit, it may not be compatible with your meds.
Bananas
The Vitamin B6 in bananas is a heavy hitter when it comes to regulating stress. And what could be easier to grab when you’re on the go?
Papaya
Yum. Papaya contributes more Vitamins A and C, and Folic Acid to your diet. Add it to some berry salad to super-charge your stress control.
Leafy greens
Chock full of Calcium and Magnesium, these super vegetables can have relaxing, calming effects on the body. Have a big salad with dinner and you’ll likely sleep better that night!
Spinach
The Magnesium in spinach helps prevent your blood pressure from sky-rocketing. It’s wonderful sautéed (with a little garlic), in salads, sandwiches and omelets.
Arugula
Arugula is a good source of Folic Acid and great in salads, soups, or on pizzas and sandwiches.
Red Bell Peppers
Red bell peppers also contribute good amounts of Vitamins A and C and Folic Acid. Try them roasted as a side dish (my favorite), on salads, in sandwiches, soups, and in casseroles.
Asparagus
High in Folic Acid and B Vitamins which help make serotonin, a chemical that directly affects mood in a positive way. Roasted, grilled, steamed or as a soup, it’s a happy winner.
Broccoli
Full of stress-relieving B Vitamins and Folic Acid which help relieve stress, anxiety, panic, and even depression. Try broccoli as a side dish or a stir-fry with a few other vegetables and some beef or shrimp. (And throw some asparagus in.)
Avocados
My favorite food in the world lowers blood pressure with its high contents of Potassium and healthy fat (monounsaturated). It’s also low in calories and the perfect excuse to eat (or make) guacamole. Great sliced up in salads, too.
Basil
Basil calms your nerves by helping your body resist stress and by increasing physical endurance. Use it in any tomato or seafood dish, or on chicken, turkey, in salads, sandwiches or wraps.
Lentils
Include more lentils — in soups and salads — as a rich source of Folic Acid. And if you have a Trader Joe’s near you, they have lentils vacuum packed and ready to go.
Chickpeas
Chickpeas are also a good source of Folic Acid on salads or in hummus, with baby carrots, bell peppers, cucumber spears, or on whole wheat crackers.
Sunflower Seeds
Rich in Selenium (which has been found to significantly reduce seizures) this super snack includes Vitamin E and Folic Acid, too. Grab them on the go or toss some in a salad for a rich stress fighting solution. What could be easier? (Just be sure to use dry-roasted seeds without salt, because the added sodium defeats the purpose.)
Almonds
Try crunching on almonds to get some aggression out. A good source of Vitamin B2 and E, as well as Magnesium and Zinc, almonds are high in fat, but most of the fat is unsaturated. Like Vitamin C, Vitamin E has been shown to fight the free radicals associated with stress and heart disease.
Other varieties of nuts, such as peanuts, pistachios and pecans have been shown to reduce blood pressure, boost energy and lower stress hormones, too.
Resources
http://www.bhg.com/health-family/mind-body-spirit/natural-remedies/superfoods-for-stress-relief/
http://today.msnbc.msn.com/id/23955543/
http://www.askmen.com/top_10/fitness/45b_fitness_list.html
http://www.mainstreet.com/article/lifestyle/food-drink/6-foods-fight-stress?page=2
http://www.methodsofhealing.com/stress-fighting-foods-to-help-you-keep-your-cool/
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Tags: anxiety, calm, cortisol, de-stress, depression, Folic Acid, foods, nervous system, panic, physical endurance, seizures, serotonin, stabilize, stress, vitamin B6
30 Comments »
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Hi Phylis, this article comes at a perfect time for me. I am depressed.
I take Vitamin B-Complex once a day. I have a tuna sandwich for lunch each day, I love it that much. Every third night for dinner, we have salmon. I love all types of vegetables, except for hot salsas and hot peppers.
I also love all kinds of fruit.
Comment by Ruth Brown — June 21, 2010 @ 9:15 PMJun +00:00Jun
So sorry you’re depressed. How’s your Vitamin E intake?
Hope you’re feeling cheerier soon. You’re certainly on the right track with your diet!
Comment by Phylis Feiner Johnson — June 21, 2010 @ 9:15 PMJun +00:00Jun
Phylis, I had to re-check Vitamin E. It is in beef. I will have to get a supplement.
Meat is where the cholesterol and triglycerides are and go up high for a diabetic. I cannot have to much meat.
Comment by Ruth Brown — June 21, 2010 @ 9:15 PMJun +00:00Jun
I’m allergic to all mammals: beef, pork, lamb, veal. (I can eat emu and ostrich though!) So I supplement with Vitamin E.
“Treatment with anticonvulsive drugs is associated with reduced vitamin E levels. It has been hypothesized that vitamin E deficiency can worsen seizure activity. Vitamin E may be effective in reducing seizure frequency because it helps to compensate for a drug-induced vitamin deficiency.” http://findarticles.com/p/articles/mi_m0887/is_n1_v12/ai_13448532/
Hope this helps!
Comment by Phylis Feiner Johnson — June 21, 2010 @ 9:15 PMJun +00:00Jun
I will supplement with Vitamin E. Like I said, I can only have a little bit (about 3-4 oz) of meat a day. Maybe that will help my depression, too.
Comment by Ruth Brown — June 22, 2010 @ 9:15 AMJun +00:00Jun
Sounds from this info that it WILL help: “To me this indicates a need for much higher intakes of vitamin E for those suffering from depression than the usual recommended amount.
But what should that amount be? In 1968 the Food and Nutrition Board offered its first Recommended Daily Allowance of vitamin E as 30 IU (international units), which is equivalent to 20 mg. This is a hefty dose. Consider that it takes about three quarters of an 8-ounce cup of olive oil, or almost a pound of peanuts, to get this much vitamin E. So wanting to be more practical, I presume, the RDA was lowered to 22 IU (15 mg) in 2002. Yet according to Prof. Max Horwitt, Ph.D., who spent 15 years serving on the Food and Nutrition Board’s RDA committees, the average adult daily intake of vitamin E, without supplementation, appears to be about 12 IU (8 mg).” http://www.doctordebnaturalhealth.com/vitaminE.html
Comment by Phylis Feiner Johnson — June 22, 2010 @ 9:15 AMJun +00:00Jun
Thank you Phylis, now I know how much to take.
Comment by Ruth Brown — June 22, 2010 @ 9:15 AMJun +00:00Jun
thank you so much! I’m going to try out the folic acid …hopefully that will help
Comment by mark_88 — June 26, 2010 @ 9:15 PMJun +00:00Jun
“Based on currently available information, it seems prudent to ensure that men and women with epilepsy receiving AEDs, particularly enzyme-inducing AEDs, receive adequate folic acid.
For most individuals, this is best accomplished by providing a dietary supplement. Supplementation can be provided by prescription-strength folic acid tablets (1 mg each) or as part of a multivitamin supplement.
Most multivitamins contain 0.4 mg of folic acid but the 1MG dose is recommended.”
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC320966/
Comment by Phylis Feiner Johnson — June 26, 2010 @ 9:15 PMJun +00:00Jun
seizure information
Comment by kaela smith — July 6, 2010 @ 9:15 PMJul +00:00Jul
Hi Kala, welcome…were you posting this as “seizure information” for a reason?
Comment by Phylis Feiner Johnson — July 6, 2010 @ 9:15 PMJul +00:00Jul
Kaela is right about it being seizure information.
For my prep for my colonoscopy, I had to quit taking supplements. That was the instructions. That is probably why I had seizures before the procedure.
Comment by Ruth Brown — July 10, 2010 @ 9:15 AMJul +00:00Jul
I think the culprit was more likely stopping your seizure meds…until they had to hook you up in the hospital. That was an AWFUL scenerio. But I’m glad you survived it with flying colors!!!
Comment by Phylis Feiner Johnson — July 10, 2010 @ 9:15 AMJul +00:00Jul
When I talked to the doctor about making an appoinment about the colonoscopy, I told him that I could not do without my medications for that long.
He found out that I was right. I am just glad that I did not have more seizures. He did give me my medications before the test. He is a smart doctor. That is why I chose him.
Comment by Ruth Brown — July 11, 2010 @ 9:15 AMJul +00:00Jul
I’m just glad you survived…with or without your supplements!!!
Comment by Phylis Feiner Johnson — July 11, 2010 @ 9:15 AMJul +00:00Jul
i didnt know that vitamins help with seiz control. Ill try supplimenting and see what happens. Thanks
Comment by Jennifer Schnegg — August 23, 2010 @ 9:15 AMAug +00:00Aug
Hi Jennifer,
Welcome!
Yes, we need nutritional supplements like vitamins and minerals because, some of us are deficient in the first place (due to diet, lifestyle, etc.). Then there are the AEDs which often leech nutrients from our bodies.
So please! Look at the info above and take good care of yourself!
Comment by Phylis Feiner Johnson — August 23, 2010 @ 9:15 PMAug +00:00Aug
Im so glad you told me about this site, Phylis. Its just what I need. Great info. I will learn alot from this and helpfull info such as food info and suppliments. Has anyone heard of it not being good for those on seiz meds to eat yogurt? I had found a note saying that, in my papers I was going through. thanks
Comment by Jennifer Schnegg — August 24, 2010 @ 9:15 AMAug +00:00Aug
Hi Jennifer,
I love yogurt. It is great for you. I put some preserves in it and sommetime pecans. Since I have diabetes, I buy non fat yogurt.
There are people who are on diets with no animal products. Yogurt is one of them. It depends on which diet you want to be on.
Comment by Ruth Brown — August 24, 2010 @ 9:15 AMAug +00:00Aug
Actually, yogurt is full of many useful and important nutrients:
Vitamin B12 — Needed for proper digestion, the formation of cells, and the production of myelin, the protective coating surrounding the nerves. Vitamin B12 helps prevent nerve damage and levels may be reduced by some anticonvulsant drugs.
Vitamin D — Low vitamin D levels are associated with depression as well as epilepsy. However many doctors aren’t aware of this and don’t include it in blood tests. It’s called the “sun vitamin” since the most effective way (other than supplements) to get vitamin D is from the sun’s ultraviolet rays.
Calcium – When balanced with magnesium, it helps prevents bone loss. However, you should know that calcium can interfere with anticonvulsant drugs and should only be taken under a doctor’s supervision.
Also, I LOVE yogurt. For me it is a “comfort food.”
Comment by Phylis Feiner Johnson — August 24, 2010 @ 9:15 PMAug +00:00Aug
Hi
So you say its ok to eat yogurt for breakfast everyday? because I also love it. Especially when I make it homemade. If anyone would like it, I can let you know. Its easy, I make it in a crockpot.
Comment by Jennifer Schnegg — August 25, 2010 @ 9:15 AMAug +00:00Aug
If it doesn’t give you any funky side-effects, go for it! I’ve had epilepsy for over 40 years and I’ve been eating yogurt for just as long…
Comment by Phylis Feiner Johnson — August 25, 2010 @ 9:15 AMAug +00:00Aug
hi,
I think im starting to have the problem with eating too much on a regular basis, even when im not hungry.I know I shouldnt, but I do anyway. I thought maybe if I admited my problem, then maybe it will be easier to stick with eating right.
Comment by Jennifer Schnegg — August 25, 2010 @ 9:15 PMAug +00:00Aug
Changing eating habits is one of the most difficult of challenges, in my book. But maybe if you could snack on healthy foods that would work.
Also, mild exercise can help both your food cravings and your seizure control. See the article about Epilepsy and Exercise:
http://epilepsytalk.com/2009/11/13/epilepsy-and-exercise/
Comment by Phylis Feiner Johnson — August 25, 2010 @ 9:15 PMAug +00:00Aug
Hi,
what is too much in vitamin b and folic acid, and magnesium?
Comment by Jennifer Schnegg — August 26, 2010 @ 9:15 AMAug +00:00Aug
The amount of Vitamin B Complex recommended daily is 100-200 MG. (You’ll know if the dose is too high because your urine will turn bright yellow!)
Amount of Magnesium per day should be 280-300 MG.
And Folic Acid is the biggie, because AEDs can deplete the amount in your body. 1 to 4 MG a day is recommended, unless you are considering pregnancy. Then the amount goes up substantially.
Also, check this out: http://epilepsytalk.com/2009/11/26/fighting-seizures-nutritionally/
Comment by Phylis Feiner Johnson — August 26, 2010 @ 9:15 PMAug +00:00Aug
I am taking the right amount of Vitamin B complex. I checked the bottle. Keppra depletes my Vitamin B.
With folic acid, I am taking the correct amount. It is in a Multivitamin, though. Does that make a difference? Or should I take it separately?
Comment by Ruth Brown — August 27, 2010 @ 9:15 PMAug +00:00Aug
It would be good if you could take it separately, but no harm, either way.
Comment by Phylis Feiner Johnson — August 27, 2010 @ 9:15 PMAug +00:00Aug
THis is great! My dietician would be smiling at you and thanking you for giving this info! She is also an Internist. My stomach is burning up and I cannot stand it this weekend maybe 9/11 condolences.
Comment by Toni Robison — September 10, 2011 @ 9:15 PMSep +00:00Sep
Toni, Please see the response I wrote to you in Anti-Epilepsy Medication Side-Effects.
http://epilepsytalk.com/2011/09/07/anti-epilepsy-medication-side-effects/
Comment by Phylis Feiner Johnson — September 10, 2011 @ 9:15 PMSep +00:00Sep