Health experts estimate that there are 40 million adults over the age of 18 that have some sort of anxiety disorder. In fact, anxiety disorders are among the most common mental health conditions in the United States. If you experience mild anxiety that does not require treatment, you may benefit from alternative treatments. With your doctor’s approval, you may use such treatments to enhance traditional treatment, such as anti-anxiety medication or talk therapy. 

The purpose of alternative treatments is to relieve anxiety symptoms and improve overall health without adding unnecessary side effects. While alternative therapies may help reduce anxiety, they may not work instantaneously. You may need to practice them for several weeks to see results. For example, if you are having a severe bout of anxiety, an alternative therapy may not be enough on its own. Continue reading to learn more about alternative treatments that may help reduce anxiety.

Eat A Balanced Diet

According to a 2021 study, following eating patterns that align with dietary recommendations and nutrient requirements may help prevent and treat depression and anxiety. The field of nutritional psychiatry explores the relationship between nutrition, mental health, and mental function. In order to avoid anxiety symptoms, experts suggest that you:

• Eat regular meals, as that can help you avoid low blood sugar, which can produce anxiety symptoms.
• Avoid smoking because nicotine can elevate blood pressure and heart rate, mimicking symptoms of anxiety.
• Eat a well-balanced diet that is rich in fruits, vegetables, nuts, seeds, healthy fats, whole grains, and lean meats. 
• Drink more water to avoid dehydration, as properly hydrated people have a lower risk of stress. 
• Avoid drinking soda to reduce your intake of caffeine and sugar, two ingredients that can contribute to anxiety.
• Avoid foods that are high in sugar because a sugar rush can trigger a panic attack.

Get Plenty Of Sleep

A 2019 study found that sleep can calm and reset an anxious brain. Sleep experts encourage people to get between six to eight hours of quality sleep every night. If you have trouble sleeping, you may benefit from:

• Exposing yourself to bright sunlight early in the morning and reducing blue light exposure in the evening, especially bright screens within an hour or two of bedtime.
• Going to sleep and waking up at the same time every day.
• Getting regular exercise, as physical activity can help burn off energy.
• Taking short naps (15 to 20 minutes) in the early afternoon to avoid sleep troubles at bedtime. 
• Spending more time outside during the day to expose yourself to natural light. 
• Making sure your bedroom is dark, cool, and comfortable.

Avoid Alcohol And Nicotine

People with anxiety often use alcohol and nicotine to relieve symptoms. Unfortunately, that relief is only temporary. Alcohol and nicotine can both worsen symptoms of anxiety and make them occur more frequently. A 2019 study involving teenagers found that the use of alcohol and nicotine increased the risk of mental health conditions. The group that used alcohol and nicotine were in more distress than those who did not. 

Ease Up On The Caffeine

That morning cup of Joe may put a little pep in your step, but having too much caffeine can give you unnecessary jitters. Too much caffeine in your system can decrease your ability to handle anxiety well. According to a 2017 research review, some people can experience anxiety from consuming caffeine in amounts as low as 200 milligrams per day. That equates to about two cups of coffee. Regarding the review, most of the studies involved people under psychiatric treatment, or people with an existing anxiety disorder. 

Practice Relaxation Techniques

Relaxation techniques can be very effective for reducing anxiety. Meditation, yoga, and breathing exercises are just a few techniques that can help you relax the mind and body. Meditation, for example, doesn’t change the world around you; rather, it just changes the way you respond to it. Studies suggest that mediation can help reduce anxiety and improve overall sleep. It changes the brain and body, improving many aspects of physical and mental health. Breathing techniques can be extremely useful, as they can teach you to control your breathing, which can prevent hyperventilating during an anxiety event. 

If your goal is to feel better, consider incorporating these practices into your anxiety treatment plan. They may come in handy when experiencing intense bouts of anxiety.

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If you run to the fridge or pantry when you are upset or feel down, you are not alone. It is very common for people to turn to food for comfort as a way of coping with personal struggles or big, difficult things. When you eat in response to the emotions you experience, that is emotional eating. Almost every person does it at some point. The body needs food to survive, so it makes sense that eating ignites the brain’s reward system and makes you feel better. 

When emotional eating becomes habitual and you have no other ways to cope with feelings, it can become a problem. Eating does not address the core issue, no matter how it makes you feel in certain moments. If you feel stressed, bored, lonely, sad, tired, or anxious, food will not fix those feelings. The unfortunate reality is that the cycle of turning to food to cope can trigger feelings of shame and guilt, which are more difficult feelings to deal with. 

It is hard to get away from food, as it is the center of so many things that you do. Food is celebratory, but you can also make food for someone going through a rough time to show you care. It is only natural to have an emotional relationship or connection with food. But you want to be able to make conscious decisions about when, what, and how you eat.

What Causes Emotional Eating? 

There are numerous reasons that trigger the urge to eat. The most common external reasons for emotional eating can be: 

• Health issues
• Work stress
• Relationship issues
• Financial worry

It is more common for people who follow restrictive diets, or have a history of restrictive eating, to eat emotionally. Other potential causes can include:

• Emotion dysregulation (the inability to manage emotional responses)
• Lack of introspective awareness (realizing how you feel)
• Reversed hypothalamic pituitary adrenal (HPA) stress axis (under-active cortisol response to stress)
• Alexithymia (lacking ability to understand, process, or describe emotions)

Is Emotional Eating An Eating Disorder?

On its own, emotional eating is not an eating disorder. That said, it can be an indication of one and potentially lead to the development of an eating disorder. Disordered eating can look like:

• Labeling foods as “bad” or “good”
• Frequent dieting or restrictive eating patterns
• Irregular meal timing
• Being rigid with food choices
• Feelings of guilt or shame after eating foods you view as “unhealthy”
• Eating in response to emotions as opposed to hunger cues
• Obsessive thoughts about food that interfere with your daily life

The Academy of Nutrition and Dietetics states that eating disorders are diagnosed when a person’s eating behaviors meet certain criteria. A lot of people have irregular eating behaviors, but they don’t meet the criteria for eating disorders. It should be noted that you do not have to develop an eating disorder to seek help. Everyone deserves to have a good relationship with food. If you think that you may have disordered eating behaviors, speak with a mental health expert or dietitian to help your situation. 

Emotional Eating vs. Physical Hunger

You need food to live, so it is very natural to need food and desire certain textures or tastes. How do you tell the difference between emotional and physical hunger cues? It can be tricky because you can occasionally experience a combination of both. Here are some clues to help you tell the difference: 

• Emotional hunger comes on suddenly.
• You may not notice fullness when you eat emotionally. It does not prevent you from wanting to eat more.
• Emotional eating is triggered by the need to comfort yourself. 
• Physical hunger develops slowly over time.
• You feel the sensation of fullness and take that as a cue to stop eating when you are not eating emotionally. 
• Physical hunger is tied to the last time you ate, not how you feel. 

Are You An Emotional Eater?

People who experience emotional eating may feel:

• An urge to eat even when they are not physically hungry
• Out of control around certain foods, especially snacks
• Food is calming or rewarding
• An urge to eat when they experience powerful emotions

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It’s safe to say that everyone experiences stress at one point or another. After all, stress is the body’s natural response to a real or perceived threat. Anxiety is another symptom of that stress response, and it is also a natural process that most people experience at least once. Problems arise when the stress response is constantly activated, which is when anxiety may become a chronic condition, not merely a temporary symptom. 

Anxiety disorder is the umbrella term for a group of mental health conditions. Although they may manifest differently and result from certain triggers, anxiety is the core symptom. Managing chronic or intense anxiety may require professional help, but you can also develop certain coping techniques. The following tips in this article may help you relieve anxiety symptoms as they arise and before they overwhelm you. Practice them and they may become useful tools for you to manage anxiety. 

Use Aromatherapy

There is some research that suggests that aromatherapy may help relieve anxiety in certain instances. Aromatherapy practitioners and followers tend to report many benefits of using essential oils to improve mental health. Consider using a diffuser, incense, or candle at your workplace or bedroom. Lavender, chamomile, and sandalwood are very calming scents that sooth the senses and help you calm down quickly. 

Use Grounding Techniques

Grounding techniques work to connect you with physical sensations, helping to distract your focus from the stressor. Essentially, you work to interrupt overwhelming anxious thoughts by anchoring yourself in the present moment via sensory input. The 333 rule is one example of a grounding technique. Take a few minutes to identify three things you can see, three sounds you can hear, and three things you can touch. Try to spend at least one minute on each thing you see, hear, or touch before you move on to the next. A more physical way to ground yourself is to hold an ice cube, splash cold water in your face, or stretch to relieve tension. The 4-7-8 breathing method is yet another grounding technique that activates the parasympathetic nervous system to help calm the mind and body.

Question Your Thought Patterns

It is very easy for unhelpful thoughts to take hold of your mind and completely distort your assessment of something or a situation. A common example is negative self-talk or cognitive distortions. If you feel anxious or feel anxiety rising, challenge your thoughts and ask yourself what is fact and what is emotional reaction or assumption. When you meet your negative thoughts head on, you can often come to a calm conclusion and manage anxiety. 

Exercise More Often

There is a natural rise in some hormones, such as cortisol, involved with the stress response. Engaging in physical activity may help balance hormones, thereby regulating stress and anxiety. Exercise presents an opportunity to step out of your thoughts and focus on the body’s physical sensations, even if it is just for a moment. Low impact exercises like Tai Chi, yoga, Pilates, or brisk walking can help you reduce stress and anxiety symptoms. Physical activity can also boost your mood and calm the mind. Feeling anxious or stressed? Try doing some squats, jumping jacks, push-ups, or lunges for one minute. 

Practice Focused, Deep Breathing

There are many reports of deep breathing helping people manage feelings of stress and anxiety. An easy breathing technique is to inhale for four seconds, hold for four seconds, and then breathe out for four seconds. Repeat this pattern for a total of five minutes to slow your heart rate, which in turn brings about a sense of calm. As mentioned earlier in the article, the 4-7-8 technique is another breathing pattern that aids both sleep and anxiety. Breathe in for four seconds, hold for seven seconds, and then exhale for eight seconds. Repeat until you feel at ease. 

These are coping techniques to help you deal with anxiety in the moment. Managing this condition long-term may require lifestyle and behavioral changes for lasting results. 

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When you’re at work, how often do you hear, “Is it Friday yet?” Do you long for the moment you get to clock out, return home, and relax for the weekend? Taking time away from work, be it a three-day weekend or two-week vacation, can help you reset and relax. Most people gain so much more than relaxation while away from work, even if time away isn’t that long. 

We understand that we don’t need to convince you to step away from the desk and take a vacation. You probably want to escape the hustle and bustle of work and leave your stress behind you as you embark on a vacation to the tropics. If you are like most people in America, you plug away and trudge through life without taking the opportunity to recharge away from anything work-related. 

One study found that many people don’t utilize vacation time for numerous reasons. They may fear pending layoffs, worry they’ll lose progress and be overwhelmed when they return, or feel guilty about leaving the office. Believe it or not, a 2018 survey found that the majority of bosses agree that vacation improves the productivity and focus of employees. It may even help them avoid burnouts at work! Continue reading to learn about some power benefits of taking time off work. 

You Get To Have A Mental Reset

If you work for 1,000 days in a row, you will likely experience anxiety, stress, or some form of panic. Even if you take just one day off, you can help reset yourself mentally and return to work with a clearer head. Mental health experts note that pushing yourself through too many work hours or days of work causes the brain to push back. Your river of ideas may run dry and tasks that were once easy prove extra difficult. The brain and body require rest, and taking time off may reduce cognitive fatigue, while simultaneously enhancing problem-solving ability and reducing work-related stress.

Your Soul Will Thank You

What does this mean, exactly? Taking time off work can benefit the mind and body, but it can also impact you on a deeper, more spiritual level. The soul is the body’s spiritual essence, i.e. who you really are at your core. When you take a vacation, you can tune out the external noise and direct your attention to yourself. Let go of your ego and reacquaint yourself with the essence of who you really are.

Your “happy place” may seem like a lounge chair on a beach with a cold drink in your hand, but it usually means that you can finally let go of daily pressures to reconnect with yourself and regain a sense of pride. It may sound like some hokey pokey nonsense, but getting back to basics can help you hone your intuition and values. This gives you more freedom to explore, learn, and do things that bring you joy!

You May Rekindle Relationships

When you work a lot and become overwhelmed by life, it is easy to push off dates, girls’ nights, hangs with the boys, or friendly gatherings. If that describes you, then you need a break. There is nothing wrong with focusing on your career, but too much focus can make you lose sight of the important relationships in your life. Allow yourself to take off the occasional Friday or go on that trip to Puerto Rico with your partner or friends. You will be glad that you did because time off boosts your mental health and can help you deepen the connection of your relationships. 

You’ll Experience Pure Joy

Taking trips, especially to certain parts of the world, can help give you perspective and clarity about a lot of things in life. A common feeling that accompanies clarity and inner peace is pure joy. It can sometimes take a few days to really settle into your vacation and realize that you are in a completely different space. Once you ease into relaxation mode, you can actually begin enjoying yourself. You can laugh, listen more intently, sleep better, and speak with an intensity that only exists when you are truly immersed in an experience. That is joy, people. 

You’ll Feel More Productive When You Return

There is no shame in hitting the reset button every now and again. That may come in the form of cleansing the body to reset your health, or taking a vacation. You know what a three-day holiday weekend can do for your productivity, now imagine what a whole week (or more) off could do. Some companies outside of the United States found that giving employees more time off to pursue creative endeavors or simply explore more led to better performance at work. Some researchers believe that relaxing and sleeping more on vacation helps people think more clearly and improves focus and productivity upon returning to work. That benefits both the employee and the employer!

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A lot of people feel like they need to do complete resets in order to improve mental health. Social media detoxes, new workout plans, better sleep schedules, and a strict morning routine, ideally all at once, are the changes pushed upon those struggling with mental health issues. When you frame change that way, it can start to feel less meaningful. An all-or-nothing approach is not always the answer, and it can actually put more pressure on people who already feel overwhelmed. 

Research suggests that lasting behavioral change occurs when you perform small, repeatable actions instead of a sweeping transformation. This is where micro habits enter the equation. We are talking about things that take five minutes or less to complete and help reduce stress, regulate emotions, and help you gain a greater sense of control. You can manage them easily and fit them into your daily routine. Consider the following gentle and doable micro habits to help get you started on a better mental health journey. 

Move Your Body In A Way That Feels Fun

Want to feel better and quickly improve your mood? Movement is the easiest way to achieve that, and you don’t have to engage in hours of physical activity to do so. Even in short bursts, physical activity helps improve circulation and signals safety to the nervous system. It even prompts the release of feel-good neurotransmitters like serotonin and dopamine. Find a way to move your body that makes you happy, be it a dance class, Zumba in the park, or a game of tag with your child. You can even dance for one song in your living room and take a break to stretch. Those five minutes of activity do more for your mental health than you realize. 

Use Temperature And Ritual As A Reset

Believe it or not, small sensory shifts can be very powerful. When your thoughts are tangled or your stress response is activated, you notice changes in the body. Bringing yourself into the present moment can help you anchor yourself and avoid spiraling out of control. For some people, that reset comes through a simple change of temperature at the end of a shower. Perhaps you turn your shower to cold water in the last 20 seconds right before you are done. That can help reset the mind, in addition to a long list of other benefits. If cold water does not appeal to you, a brief step outside for fresh air, splashing cold water on your face, or placing your hand on your heart to take a few deep breaths may do the trick. The goal is to ground yourself in your body through a physical change to gain a mindful reset. 

Put Your Thoughts On Paper

A crowded mind can cause you to engage in unhealthy habits, such as doom scrolling or snacking. Whether you know it or not, you are doing something to distract yourself from the discomfort. A brief journaling session is a great way to release all of that tension. Do not push thoughts away; rather, give yourself the opportunity to let them move freely through you and onto the page. Set a timer for five minutes and just write freely without structure. You do not have to sound insightful because the purpose of this exercise is to give those swirling thoughts a place to land. Moving them out of your head and onto the page can give your nervous system the space it needs to settle down. 

Return To Your Comfort Rituals

When stress levels are high, it can feel grounding to do something familiar. Perhaps you rewatch a clip from your favorite show, listen to an album you love, or reread a chapter of a book that inspired you. Even if it seems small, predictability can calm the nervous system. There is a reason that certain songs, stories, or shows become comfort picks. The brain already knows what happens next, which reduces the cognitive load and creates a sense of safety. If your thoughts feel heavy or overwhelming, that steadiness matters a great deal. Keep a short list of things that comfort you on your phone. That way, you can easily access things that calm your mind in moments of stress or anxiety.

Build Micro-Moments Of Connection

There is great power in connecting with others, pets, toys, etc. Connection is protective for your mental health, but it doesn’t have to be time-consuming or elaborate. Brief moments count, too! Take a second to focus on an interaction, making full eye contact during a conversation or playing with your pet. Put your phone away and share a few undistracted minutes with a loved one to help shift your nervous system out of the fight-or-flight response and into a more regulated state.

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You want us to let you in on one of the easiest, most accessible, stress-relieving habits out there? Journaling is one of the best wellness tools that people do not use as much as they should. Not only can journaling help reduce stress and anxiety, but it can also spark self-discovery and promote gratitude. 

It is too easy to get overwhelmed by negative or worried thoughts that arise. If your thoughts do not serve you, you do not have to believe them. Journaling is a great tool to help you separate who you are as a person from thoughts that come up. So whether you are new to journaling or trying to resume an old habit, these tips should help set you up for journaling success. 

Start Slowly

Your first entry does not have to be a novel. In fact, biting off more than you can chew can deter you from journaling again. It is usually beneficial to have a time limit for your journal entries in the beginning stages of journaling. That helps relieve the pressure of getting started, but should you feel inspired with your flow then you can write more even if the timer goes off. The main takeaway is to start slow and then you can write pages as you get more comfortable with the habit. 

Set A Time To Journal

In addition to setting an amount of time to start journaling, you should also journal at the same time every day to develop the habit. For some people, it is beneficial to write down thoughts at the beginning of the day. Others find relief when they write down their feelings or thoughts before they go to bed. You can also try to anchor your journaling habits to other habits you already have, for example, when you drink coffee in the morning or during your lunch break. 

Pick Simple Tools

Journaling does not require a leather-bound notebook and a quill. In fact, you can use a note pad and regular pen or pencil to start. As long as you have something to write on and something to write with, you can start journaling. If you don’t like the practice of handwriting, consider using a blank document on your laptop or note-taking app on your phone. If you find it difficult to sit down and write, consider voice recordings, which you can then transcribe to see your thoughts on the page. 

Pick A Theme

In order to sharpen your self-awareness, jot down your feelings about a specific situation every day. You could start by writing one of the following themes: 

• This is what happened today. 
• I’m thinking these thoughts.
• I’m experiencing these feelings.

When you stick to a theme like that every day, it makes it much easier to start the journal. Over time, you can expand your journaling to include different topics, themes, or prompts. 

Try Using A Prompt

A prompt helps you start writing when you are not sure what to journal about. Prompts can also help you get to know yourself more intimately. You can try to experiment with one of the following prompts to encourage regular journaling:

• Describe something you fear or love doing and why. 
• Write about your dream vacation. Where would you go? What would you do, eat, or drink?
• Write about someone who inspires you and what traits of theirs that you admire. 
• Write about your favorite childhood memories. 
• Go out into nature and write about what you see or how you feel. 
• If you wake up tomorrow with everything you have ever wanted, how does that make you feel? Where are you? Who are you with? What are you doing?
• Describe a fictional character that reminds you of yourself and what makes you see yourself in the character. 
• Write about things in your life that you are grateful for, be they big or small. 

Journaling for a few minutes every day may help reduce stress, boost overall well-being, and allow you to reflect on what you need/want in life. To make it a habit, start with a few minutes every day at a certain time, using a prompt if necessary. You will see that your journaling habits change over time as you get more comfortable with the process. There is no specific or right way to journal!

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If a pill could reduce anxiety and depression, improve sleep, boost mood, and enhance immune function, everyone would take it. A quick-fix solution like that is exactly what everyone wants, but such a pill does not exist. Fortunately, you can practice gratitude, which can provide all of those aforementioned health benefits, according to several studies. 

Clinical trials indicate that regularly practicing gratitude can have a long-lasting effects on a person’s well-being. It may help improve immune response, contribute to better sleep, and even lower blood pressure. A recent study found that people who were more grateful had better heart health, specifically less inflammation and better heart rhythms. Another study found that people who kept a gratitude journal had a reduced intake of dietary fats – as much as 25% lower than those who did not keep a gratitude journal. 

What’s The Right Amount Of Gratitude?

You should practice gratitude daily, plain and simple. If that magic pill existed, you’d take it every day, so that’s why gratitude has a place in your everyday life. In fact, starting your day by thinking of someone or something that you’re grateful for can set you on a healthier path. Send a family member or friend a funny text or thoughtful message. Ask your barista how their day is going when you get coffee. At the end of the day, consider writing three things that you appreciate about your life in a gratitude journal. 

Behavior Changes Biology

Your behavior changes biology, meaning that positive gestures benefit the body. The way this works is that the body releases oxytocin, a hormone that helps connect people. Oxytocin is often referred to as “the love hormone” because it aids better connections. Thanking people for their efforts or who they are also benefits them, as they feel appreciated and valued. Sharing kindness and gratitude can make both partiers happier!

Decrease Stress Levels

According to research, thinking about what you appreciate can trigger the parasympathetic nervous system, the calming part of the nervous system. Researchers note that this can have protective effects on the body, one of which is the reduction in cortisol levels. Cortisol is healthy in certain amounts, but high levels can impair sleep, increase anxiety, and cause overeating, among other things. By reducing cortisol and increasing oxytocin, you ultimately feel more love and have a drive to continue expressing gratitude. 

Increase Positive Emotions

If you want higher levels of positive emotions, including joy, pleasure, happiness, and optimism, gratitude is your ticket. Researchers concur that people who regularly practice gratitude have stronger social relationships and fewer feelings of isolation and loneliness. This may result from being more generous, compassionate, and forgiving. A recent study found that gratitude may also reduce the frequency or duration of depressive episodes. 

Improve Physical Health

In addition to the mental and social benefits, practicing gratitude can also improve physical health. Research studies show that people who practice gratitude are more likely to exercise regularly and take better care of their physical health. These results are consistent among a study of people with neuromuscular disease. Additional studies show that highly gracious people sleep better and have fewer body pains and aches. 

You can easily practice gratitude in everyday life. There’s no need to dwell on imperfections or negative emotions because recognizing and appreciating what’s around you is more conducive to your mental and physical health. Simple tricks to help practice gratitude every day include:

• Keeping a gratitude journal
• Writing thank you notes, texts, emails, or calling people on the phone
• Starting a gratitude jar to pay it forward
• Giving mental “thank yous” (to people you aren’t able to acknowledge in other ways)
• Practice meditation or prayer

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Meet Kaya. After losing her father and going through the end of a relationship, Kaya turned to food for comfort. Slowly, the healthy habits she once had began to slip away. Grief and heartbreak took a toll – not just emotionally, but physically too. She knew she needed a reset. That’s when AD stepped in with the Full Body Cleanse, helping her rebuild structure, discipline, and self-care. Kaya didn’t just lose weight – she reclaimed control, dropping 30 lbs and finding her strength again. Sometimes the weight we carry isn’t just physical. But with the right support, you can start over – and come back stronger.

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A recent, well-designed study suggests that the ketogenic (keto) diet may offer modest, yet statistically significant, improvements in treatment-resistant depression. According to research, one in three patients with depression do not respond fully to antidepressants. At the same time, there has been a growing interest in whether diet, particularly the keto diet can assist with mental health struggles. 

What Is The Keto Diet?

The keto diet is a low-carb, high-fat, and moderate-protein diet. This eating pattern involves severely cutting the intake of carbohydrates, while dramatically increasing fat intake. By eating this way, you can switch the body into a state of ketosis, which is a metabolic state in which it burns fat for fuel instead of carbs. This type of diet has existed since the 1920s, when it was developed as an innovative approach for children seeking to support neurological health. 

In recent years, health experts have continued to find more health benefits of the keto diet, some of which benefit the brain, heart, digestive system, and so on. Some studies confirm that the keto diet may help control appetite, support healthy metabolism, and promote sustained energy levels. The first benefit, and some would say the driving force to continue the diet, that people notice is weight loss. 

Health experts say that there has been a lack of high-quality research about the depression-fighting effects of the keto diet. That is why researchers wanted to conduct this new study. They wanted to see if there was a benefit to eating keto and experiencing reduced symptoms of depression. Continue reading to learn what the research found. 

Real But Modest Benefits From Eating Keto

The study followed 88 participants with an average age of 42. All of them were diagnosed with treatment-resistant depression. Researchers randomly assigned participants to follow one of two diets for a total of six weeks. One group ate prepared foods that followed a keto diet with 30 grams of carbs per day. The other controlled group followed a plant-forward eating pattern. 

Researchers tracked scores using the PHQ-9 Score, which is a zero to 27 point scale used by doctors to measure the severity of depression. They took measurements at the start of the study, after six weeks on the diet, and after 12 weeks. By the end of the trial, participants following the keto diet had a 10.5-point drop in their PHQ-9 Score, while the plant-forward diet group had an 8.3 drop. 

Why Could The Keto Diet Help Fight Depression?

The keto diet supports the production of ketones, which are chemical compounds that the body produces from fat when there isn’t enough glucose to burn for energy. Ketones may impact several pathways in the body, most of which are linked to mood disorders. Researchers believe that the ketones may spark a series of changes that are both neuroprotective and anti-inflammatory. 

People who follow the keto diet tend to feel good when they keep their body in ketosis. In doing so, they tend to find a community of keto enthusiasts striving to maintain that goal as well. You build a community, if you will, engaging in activities and dietary habits that provide purpose, pleasure, and socialization, all of which are core treatments for depression. This is why study authors believe there are several potential explanations for the keto diet’s impact on depression. Unfortunately, none of them are certain at this point. Some research indicates that the change in gut microbiome, metabolism, or inflammation may influence mood, but more research is necessary. 

Should You Go Keto To Fight Depression?

At this time, it is too early to prescribe the keto diet for treatment-resistant depression. It’s not a simple intervention because there is a lot that goes into following the keto diet. Trying the keto diet to reduce symptoms of depression is not something psychiatrists recommend because it is too early to know long-term safety and who is most likely to benefit. If you are considering dietary changes for improving mental health, discuss with your doctor or a mental health professional.

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We are a little over a week into 2026 and many people have already begun their Dry January journey, a month of abstaining from alcohol. There are many reasons that draw people to participating in this yearly event. It’s possible that the body is in desperate need of a break after a week of spiked eggnog and celebratory bubbles. It’s also possible that concerns are more serious.

According to research and surveys, alcohol has become more of a problem in society since the COVID-19 pandemic. Drinking to excess, including binge drinking, increased by 21% in the United States during the pandemic. Researchers project that a one-year increase in alcohol consumption will cause 8,000 deaths from alcohol-related liver disease. 

It makes sense that people resorted to alcohol during the pandemic, which was full of uncertainty. Alcohol hits the neurochemical pathways in the brain to release endorphins that make you feel good. Many researchers state that sitting down with an alcoholic beverage provides a temporary sense of ease and comfort, making it a popular go-to for people to unwind. 

Why Do People Do Dry January

January marks the start of a new year, a fresh start to wipe the slate clean. The culture has programmed everyone into thinking that it is a time to break habits that no longer support your health. If you are concerned about your use of alcohol, the New Year may be the fresh start you need. You can join the masses who participate in Dry January, especially if you notice that your drinking habits have increased. Drinking more than seven alcoholic beverages per week can lead to a slew of health issues, so a month-long break may kickstart your efforts into changing up your beverage intake. Come February, you may find that alcohol doesn’t have the same place in your life as it did previously. 

You May Reduce Bloating And Lose Weight

Depending on how much you drank prior to Dry January, you may or may not lose a few pounds this month. Boozy beverages add empty calories to your diet, meaning they don’t fill you up the same way food calories do. Because of that, you can either keep drinking, or you increase your consumption of unhealthy foods, which leads to a caloric surplus. A lot of people also feel bloated as a result of drinking alcoholic beverages, especially from beer. Research states that chronic alcohol use can inflame the gastrointestinal tract, which can wreak havoc on the body. 

You May Sleep Better

A popular reason for drinking alcohol is to help relax the body and fall asleep. The reality is that while alcohol may put you to sleep, the sleep you get after drinking isn’t the best. You often wake up more frequently during the night and cannot get sufficient deep sleep. A small study found that drinking alcohol caused decreased sleep time and sleep efficiency. Dry January may benefit your sleep and energy levels, helping you feel more clear-headed and motivated. With that extra energy, you may have more energy for other activities, such as working out. 

You’ll Save Money

It is very easy to spend too much money when you hit the bars with friends. Shelling out $10 to $16 for a craft cocktail or pour of wine can put a serious dent in your wallet. Even if you don’t go out all the time, buying alcohol from the store several times a week can also add up. When you take a month off, you’ll notice that your bank account doesn’t decrease as rapidly. Realizing that may cause you to change your drinking habits once Dry January comes to a close. 

Your May Enhance Immune Function

A 2015 study found that healthy people who had an episode of binge drinking experienced a reduction in disease-fighting immune cells. Being intoxicated can suppress immune function, which makes you more vulnerable to pathogens. Chronic drinking, on the other hand, can increase your risk of inflammatory reactions throughout the body. Even one night of heavy drinking can impair your body’s ability to fight off infections for 24 hours. All that is to say that abstaining from alcohol may improve your body’s defense against viruses, bacteria, and pathogens. 

You’ll Have A New Relationship With Alcohol

When you hit the pause button on alcohol, you may realize that you don’t have to drink every day, or even at all. Learning that you don’t need alcohol in your life can be a valuable lesson for many people. Maybe you thought you needed alcohol to fall asleep, but you found that you slept better without it. The main thing is to analyze how you feel and assess the pros/cons of Dry January. It is very common that people view alcohol in a different light and have a more positive relationship moving forward. 

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