Discover the link between nutrition and mental health and learn about foods that can naturally boost your mood. Get insights from nutritionists and holistic experts in this comprehensive guide to improving your mental well-being through diet. The Connection Between Nutrition and Mental Health: Foods That Can Boost Your Mood When it comes to mental health, the focus is often on therapy, medication, and lifestyle changes like exercise and meditation. But what about nutrition? The food we eat plays a crucial role in our physical health, but it can also impact our mental health and well-being. Research has shown that certain nutrients can have a positive effect on mood and emotional well-being. In this article, we'll explore the connection between nutrition and mental health and provide insights from nutritionists and holistic experts on the best foods to eat to boost your mood. The Importance of Nutrition for Mental Health Our brains require a complex mix of nutrients to function optimally. Some of these nutrients, like omega-3 fatty acids and B vitamins, are directly involved in the production of neurotransmitters, the chemical messengers that communicate between brain cells. Others, like antioxidants and phytochemicals, protect the brain from oxidative stress and inflammation. When we don't get enough of these nutrients, our mental health can suffer. In fact, studies have linked poor nutrition to an increased risk of depression, anxiety, and other mental health disorders. On the other hand, a diet rich in whole foods, healthy fats, and antioxidants can promote better mental health and emotional well-being. Here are some of the top foods to include in your diet for optimal mental health: Fatty Fish and Its Impact on Mental Health: Cold-water fatty fish, such as salmon, sardines, and mackerel, are not only delicious but also highly nutritious. These fish are packed with omega-3 fatty acids, which are essential for brain health and have been shown to reduce inflammation, improve brain function, and alleviate symptoms of depression and anxiety. Numerous studies have linked the consumption of omega-3s to improved mental health outcomes, including better mood and decreased anxiety. In addition to their mental health benefits, omega-3s are also important for overall cardiovascular health. To reap the benefits of omega-3s, it's recommended to eat fatty fish at least twice a week. If you're not a fan of seafood, you can also try taking a high-quality fish oil supplement. However, it's always best to get your nutrients from whole foods whenever possible. Incorporating fatty fish into your diet is a simple and delicious way to support your mental and physical health. So, the next time you're planning your meals, consider adding some salmon, sardines, or mackerel to the menu. According to certified nutritionist Samantha Cassetty, MS, RD, "Omega-3s are essential for building healthy brain cells, and they can help protect against inflammation, which can damage the brain and contribute to depression and anxiety." The Benefits of Leafy Greens for Mental Health: When it comes to mental health, what you eat can have a significant impact on how you feel. One food group that's particularly important for brain health is leafy greens. According to certified nutritionist Samantha Cassetty, MS, RD, "Omega-3s are essential for building healthy brain cells, and they can help protect against inflammation, which can damage the brain and contribute to depression and anxiety." Fatty fish is a great source of omega-3s, but if you're not a fan of seafood, you can also get these essential fatty acids from plant-based sources like chia seeds, flaxseeds, and walnuts. Another important nutrient for brain health that's found in leafy greens is B vitamins. Dark leafy greens like spinach, kale, and collard greens are packed with B vitamins, which are crucial for healthy brain function. B vitamins are involved in the production of neurotransmitters like serotonin and dopamine, which are responsible for regulating mood and emotions. In addition to B vitamins, leafy greens are also rich in antioxidants, which can help protect against oxidative stress and inflammation in the brain. This is important because chronic inflammation and oxidative stress have been linked to a variety of mental health conditions, including depression, anxiety, and cognitive decline. To get the most benefits from leafy greens, it's recommended to eat a variety of them on a regular basis. This can include options like spinach, kale, collard greens, arugula, and Swiss chard, among others. To make it easier to incorporate leafy greens into your diet, try adding them to smoothies, salads, stir-fries, or soups. By incorporating leafy greens into your diet, you can support healthy brain function and reduce the risk of mental health conditions. So, next time you're at the grocery store, be sure to stock up on a variety of dark leafy greens. "Leafy greens are an excellent source of B vitamins and folate, which are important for mood regulation and stress management," says holistic nutritionist Michelle Blum, MS, RD. Benefits of Nuts and Seeds: Nuts and seeds are a great addition to any diet, as they offer a range of health benefits. According to holistic nutritionist Michelle Blum, MS, RD, "Nuts and seeds are an excellent source of healthy fats, protein, and minerals like magnesium, which is important for relaxation and stress management." Almonds, in particular, are a popular nut that are high in vitamin E, an antioxidant that has been shown to improve cognitive function and reduce inflammation. Other nuts and seeds, such as pumpkin seeds and walnuts, are high in omega-3 fatty acids, which have been linked to improved brain function and mood regulation. Certified holistic nutritionist Kelly LeVeque notes that snacking on nuts and seeds can also help balance blood sugar levels and provide a steady source of energy throughout the day. This can help improve overall mood and reduce feelings of fatigue or irritability. When it comes to incorporating nuts and seeds into your diet, it's important to choose options that are minimally processed and free of added sugars or oils. Opt for raw or dry-roasted varieties and consider adding them to salads, smoothies, or oatmeal for an added boost of nutrition. Overall, incorporating nuts and seeds into your diet can be a simple and effective way to support both physical and mental health. "Snacking on nuts and seeds can help balance blood sugar levels and provide a steady source of energy throughout the day," says certified holistic nutritionist Kelly LeVeque.
According to registered dietitian Lisa Richards, "The gut and brain are closely connected, and research has shown that probiotics can improve mood and cognitive function by supporting the gut microbiome."
The Bottom Line Nutrition plays a crucial role in our physical and mental health, and there are plenty of foods that can naturally boost our mood and emotional well-being. By including these foods in your diet and prioritizing a nutrient-rich, whole foods-based approach, you can support your mental health and feel your best. Overall, it's essential to remember that nutrition plays a crucial role in our overall well-being, and it's crucial to prioritize a healthy, nutrient-dense diet to support optimal physical and mental health. By including the foods mentioned above in your diet, you can naturally boost your mood, reduce symptoms of depression and anxiety, and support a healthy, happy mind and body. Resources: https://www.healthline.com/nutrition/12-proven-foods-to-improve-mood-and-reduce-anxiety https://www.medicalnewstoday.com/articles/322652#Food-for-thought https://www.verywellmind.com/nutrition-and-mental-health-4157409 https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201903/what-are-the-best-foods-mental-health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723551/ Word Count: 1,038 Tags: nutrition, mental health, mood-boosting foods, holistic health, emotional well-being, brain health, healthy eating, mental wellness, natural remedies, healthy fats, antioxidants, serotonin, dopamine, omega-3 fatty acids, B vitamins, dark chocolate, whole grains, legumes, berries, turmeric, nutrition tips, mental health matters, mood boost, holistic health coach, emotional wellness, brain function, healthy eating habits, mental wellbeing, natural remedies for anxiety, healthy fats for life, antioxidant power, serotonin boost, dopamine function, omega3benefits, B vitamin complex, dark , whole grain options, legume protein, berry antioxidants, turmeric healing
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 Prepper Deodorant Alternative – Limes! If in the future you find yourself in the worst of situations where there are no longer stores to buy things you need, or even factories to produce items, what will you do for simple things like deodorant?
Sure you can stock up now but deodorant and antiperspirants usually expire in 3 years if stored properly and as quickly as 12 months after being opened. So what will you do then? Turns out the answer is as simple as planting a lime tree. Yes, it’s true. Limes are great at neutralizing odor and sweat. Lime juice is an antibacterial so it works great as a natural deodorant since bacteria is what causes the odor when we sweat. The idea of using limes as a deodorant has been around for hundreds of years but made popular once again by beauty blogger Farah Dhukai. To apply simply cut a lime in half and rub it on your armpits. Some people have put the juice of a lime into a spray bottle and applied it that way, but it really is just as simple as rubbing half of a lime directly to your pits and you’re good to go. A few very important words of warning. Limes are all natural. So you don’t risk any chemical reactions. That’s a good thing but that being said, keep in mind that limes are highly acidic (which is what kills bacteria), so don’t use it directly after shaving. It will be painful and cause quite a bit of irritation. You shouldn’t have any irritation problems if you don’t apply to freshly shaved armpits. Limes have been known to make your skin photosensitive, so if you use lime juice as a deodorant, don’t expose your armpits to the sun. It can cause your skin to burn. This is also why it’s important you wash your hands and other parts of your body that might have gotten some lime juice on them after applying to your armpits. This part is very important — Lime juice can cause burns on the skin when exposed to sunlight so please make sure that any area exposed to sunlight is rinsed off thoroughly such as your hands, or the surrounding skin of your arms. The last bit of advice is to wait for the lime juice to fully dry before getting dressed. You don’t’ want to risk the lime juice dripping onto your clothes and accidentally causing bleaching or discoloration stains.
According to the Centers For Disease Control, there is currently no cure for coronavirus. The deadly COVID-19 has sickened more than 82,000 people globally, with the death toll reaching 2,800. Antibiotics are not effective against viruses, but a promising new drug, remdesivir, which is effective against multiple other viruses, is presently in two late-stage studies to test if the drug is effective against COVID-19. Developed by Gilead Sciences, remdesivir is being tested at medical centers in the U.S., China, and other nations with a high number of diagnosed cases.
Experts say that other antiviral drugs are only effective against specific viruses and unlikely to work against the coronavirus. The National Center For Complementary and Integrative Health warned people to beware of "alternative" treatments touted as cures for coronavirus. However, Glycyrrhizin, a component of Licorice Root, was studied for effectiveness against SARS - an associated coronavirus infection. Reported in the Lancet in 2003, researchers assessed the antiviral potential of ribavirin, 6-azauridine, pyrazofurin, mycophenolic acid, and glycyrrhizin against two clinical isolates of coronavirus (FFM-1 and FFM-2) from patients with SARS admitted to the clinical centre of Frankfurt University, Germany. Of all the compounds, glycyrrhizin was the most active in inhibiting replication of the SARS-associated virus. Glycrrhizin inhibits virus replication and also adsorption and penetration in early stages of the replicative cycle. Researchers reported the following: The figure shows the effectiveness of glycrrhizin on replication of SARS-CV in Vero cells. Expression of viral antigens was much lower in cultures treated with 1000 mg/L of glycyrrhizin than in any other culture and high concentrations of glycyrrhizin (4000 mg/L) completely blocked replication of the virus. The Researchers reported that "infrequent side-effects such as raised blood pressure and hypokalaemia were reported in some patients after prolonged usage (several months). Although high doses of glycyrrhizin have been used in clinical trials, this compound had few toxic effects compared with the other regimens, and the drug was reported to be clinically effective." Perhaps licorice is a compound worth another look by current researchers, to see if it's effective against COVID-19. Until then, each consumer has to make their own decision as to whether or not they want to purchase it to keep in their arsenal. Considering the other benefits of licorice, it may not be a bad idea. Other benefits of licorice root have been noted: 1. Fights inflammation 2. Leaky gut 3. Heartburn and Acid Reflux 4. Immunity 5. Respiratory problems 6. Breast and prostate cancer 7. Improve mobility and movement of joints 5. Weight loss 3. Adrenal Fatigue It's important to note that not all licorice products contain glycyrrhizin, the compound used in this study. You have to look for a brand with standardized glycyrrhizin. 
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