Gillian McKeith's Food Bible (323 page)

Whole natural foods. This is the best way to ensure that you get the necessary nutrients and avoid toxins and dietary challenges. A diet of fruit, vegetables, nuts, seeds, pulses, whole grains, fish, and lean meats is the way to go. Eat food that has been cooked or prepared from scratch wherever possible.

Green vegetables, whole grains, beans, and lentils. These are high in folic acid, B vitamins, and magnesium, which have been found to be low in those with depressive disorders.

Oily fish, such as salmon, trout, herring, sardines, and mackerel. These contain omega-3 fatty acids that have been shown to be low in those with schizophrenia.

Ground flax seeds, hulled hemp seeds, and their cold-pressed oils. These contain essential fats needed for neurotransmitters in the brain, as well as the antioxidant vitamin E needed to protect the brain.

Pumpkin seeds, fish, lean white meats, eggs, pulses, peas, and sunflower seeds for their zinc content.

AVOID

Sugar, refined carbohydrates (white flour products, white rice, white pasta, etc.), alcohol, caffeine, drugs, nicotine, and additives. It is vital to keep blood-sugar levels stable, as swings in blood sugar can affect mood and brain chemistry.

Potential food sensitivities or allergens. Eating foods to which you are intolerant can alter brain chemistry and create mood swings and addictions. Gluten (from wheat, rye, oats, and barley) and dairy products are common culprits. Others may include chocolate, peanuts, eggs, soy, and corn.

Artificial sweeteners and additives. These can upset brain chemistry, so avoid all processed foods.

Saturated fat from fatty meats and dairy products. Diets high in saturated fats have been found to be detrimental to the symptoms of schizophrenia.

HERBS AND SUPPLEMENTS

Supplement with fish oils containing EPA. EPA is an oil found in fatty fish that has been shown to be deficient in many people with schizophrenia.

EXTRA TIPS

Do aerobic exercise daily for at least 20 minutes. Exercise is great for improving blood-sugar control, improving brain chemistry, dissipating stress hormones, and improving mood generally. Jogging, brisk walking, swimming, cycling, skipping, dancing, and rebounding can all make you feel better and improve overall health.