So it is two months to Christmas, and you try on your 'go- to' Christmas Party dress. It is a struggle to close the silver zip on the back, you insist it is just that your bra is too bulky when really it is due to a few too many chocolate treats over Halloween. You decide to start a healthy eating plan (a strict diet) in the morning and put your dress on the back of your bedroom door for inspiration and motivation. You head into Dunnes and pick up the cheapest pair of jogging leggings, an over sized t-shirt and new runners to get your bum into gear and do some exercise all so you can fit into this sparkly dress! Why is it that if we are not happy with our physical appearance that we decide to jump on the healthy band wagon and walk the legs off ourselves however we wouldn't think to do it for our mental health? Believe it or not, cutting down on that extra bar of chocolate after dinner and swapping it with some walnuts is not only good for your waist! According to IrishPsychiatry.ie, recent studies have suggested that good nutrition is just as important for our Mental Health and our diet may also influence certain conditions such as depresison. Before I discovered what my diagnosis was, I was fed up of trying meditation, counselling etc. and not finding an immediate effect in my depression. My mam saw how fed up I was and decided to do some research of her own. There is constant research being done on a daily basis to discover how our diet may influence and protect our mental health. Lets become Science nerds: According to recent research, food effect's our mood, some for the better and some for the worst. This is due to the changes in our brain structure, altering/ producing the hormones responsible for controlling our mood and may alter our behavior. This does not mean that food can change our mood immediately and relieve mental health issues like depression and anxiety straight away. However a regular healthy diet including certain foods that are known to boost our moods will help to improve your mental health and to help prevent mental health issues from arising. It is all about finding the perfect balanced diet while including at least 30 minutes of exercise daily while will help to release our 'feel good' hormones. Recent studies have shown that certain foods and factors determine how you feel. Below are five 'feel good foods' so you can eat your way to happiness!! 1. Oily Fish: Omega - 3 fatty acids are required in our diet as they help in the production of the brain chemicals responsible for our moods. Our brains can not produce omega 3- fatty acids. As a result, we rely on foods such as oily fish, i.e. salmon, sardines and mackerel to as they are high in omega- 3 fatty acids. These foods help our brain to interpret moods and boosts concentration levels therefore reducing the possibility of depression. 2. Walnuts: Walnuts are definitely a super food! Although I originally hated the taste of them, after researching the benefits of them in my diet I shortly found a new found love for them! Walnuts are rich in omega 3 oils, which contribute to increasing our serotonin levels (our happy hormone). Walnuts also help fight against stress as they contain folic acid and zinc which according to research studies help fight away stress. incorporating walnuts into your daily diet will help you on your journey to a healthier you. If you are like me and aren't a big fan of them, I recommend buying chopped walnuts, chopping them again into little pieces and adding them to either your porridge with a teaspoon of honey for breakfast or in your salad at lunch time. 3. Avocados: Although we avoid avocados as they are quite high in fat, avocados are extremely good for our overall health especially our mental health. The fat is monounsaturated fat which helps with the blood flow in our bodies and brains. Avocados are also full of folate, tryptophan and stress relieving vitamin B6 which all help fight depression and improve our mental health! Add an avocado into your salad or on a slice of toast, its fab and good brain fuel! 4. Eggs: Whether it is part of your fry, scrambled on toast or as an omelette, eggs are extremely important for our mental health as they are a great source of zinc. Zinc helps us to feel more alert and energized therefore helping us when we are feeling low and down. 5. Spinach: This was the one that shocked me the most as it tackles a lot of mental health issues for us! Spinach is the perfect brain food and provides vital nutrients and enzymes that we need to produce healthy levels of neurotransmitters (happy hormones). Spinach is also rich in iron which helps give us an energy boost and helps fight fatigue which many experience when suffering from depression, It is not about following a certain diet/ plan or cutting out any goodies, it is about having certain food( those high in sugar, alcohol, caffeine etc.) in moderation while including certain foods into our daily diet to help give our brains a fighting chance to prevent/ help reduce stress, anxiety ad depression! Don't wait for your stomach to bulge over your jeans to do something different with your diet, you will be amazed at the results of following a health eating plan including the above foods to both your mind and waist! It is a way of living which will help us live a healthier and happier life!! Love, Em X
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This is where I share parts of lifestyle which I feel help or hinder my mental health. Archives
January 2018
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