May is Mental Health month. If you are one of millions of Americans who suffer from mental health disorders, this is the time to take a hard look at your diet. I think we generally recognize that there's a link between our overall health and our psychological functions, but diet is very commonly overlooked. Studies are increasingly demonstrating a connection between diet and mental health. The typical American diet is inherently nutrient void and full of foods that promote inflammation. It's no surprise that deficits in key nutrients such as magnesium and B vitamins and well as Omega-3 fatty acids, which cause conditions such as Diabetes, digestive problems, kidney disease and heart disease, are also negatively impacting our mental health?
In general, strive for a diet rich in colorful fruits and vegetables, beans, whole grains, healthy fats, nuts and seeds. Here are a few of the most important nutritional considerations for improved mental health: Omega-3 Fatty acids: Fatty fish, walnuts, chia seeds, flax seeds, sunflower seeds and leafy greens B Vitamins: Green leafy vegetables, legumes, whole grains, fish, eggs. Vitamin D: The body generates most of its Vitamin D from sunlight! Spend a few minutes outside each day. Fatty fish and mushrooms are also natural sources of Vitamin D. Magnesium: Spinach, tofu, almonds, beans, whole grains and potatoes.* Some things to avoid: Processed/refined foods, sugar, fatty/fried foods and excessive animal protein. Reach out to me if you want to learn more about dietary changes you can make to improve your mental health, and your overall wellness. *Check out my article discussing the connection between magnesium and depression: https://drive.google.com/drive/u/1/folders/1Kf3k_Czu-JrlvU2x-pFFUbNagZXYPfnT
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Cynthia ArchibaldHolistic nutritionist working to improving the health of our North Shore community Archives
March 2020
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