It’s Mental Health Awareness Month! We are sharing photos in social media of #everydaymentalhealth activities we can do to enhance our mental health.
Eat Healthy. There is growing research about how nutrition impacts our mental health. Studies find that eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress — the “waste” (free radicals) produced when the body uses oxygen, which can damage cells (Harvard Health Publishing).
Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function — and even a worsening of symptoms of mood disorders, such as depression (APA). Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain. Since about 95% of your serotonin is produced in your gastrointestinal tract, and your gastrointestinal tract is lined with a hundred million nerve cells, or neurons, it makes sense that the inner workings of your digestive system don’t just help you digest food, but also guide your emotions (Harvard Health Publishing).
What foods contribute to our mental health?
1. Power up with veggies and fruits. Take advantage of your local fresh market
2. Foods high in omega-3 fatty acids, such as wild cold water fish (e.g., salmon, herring, sardines and mackerel), seaweed, chicken fed on flaxseed and walnuts, have been shown to reduce symptoms of schizophrenia, depression, attention deficit hyperactivity disorder and other mental disorders.
3. Eat protein. Lean protein sources, including fish, turkey, chicken, eggs and beans, help keep serotonin levels balanced
4. Leafy greens such as spinach, romaine, turnip and mustard greens, and broccoli are high in folic acid, as are beets and lentils. Deficiencies in folate as well as other B vitamins have been linked with higher rates of depression, fatigue and insomnia
5. Talk to your doctor or a nutritionist about foods good for your body
Nutrition Tips Source: Carolyn C. Ross M.D., M.P.H.
Join us in social media this May as we share #everydaymentalhealth photos of activities that enhance our mental health. Share your own photo of an every day activity that promotes wellness and we will enter you on an online raffle to receive a self-care kit with products curated by us.