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7 Foods That Reduce Mental Health Symptoms

7 Foods That Reduce Mental Health Symptoms

Once again, we dedicate an article to the importance of our mental health! The fact is that there are many people unaware that our mental health is something that requires patience and time. As a result of this, 14.8 million American adults, ages 18 and older, are treated for major depression each year.[1] 40 million American adults, 18 and older, are treated for an anxiety disorder yearly.[2] The number of mental health mental health cases is growing with each day. Having these facts in mind, we look at eight food suggestions that should relieve some of the most common mental health symptoms. You should always remember that the fight does not stop as soon as you take your medications—you need healthy foods too!

How Does Your Diet Help With Your Mental Health?

A study published in the American Journal of Public Health confirmed the relationship between the diet and the mental health after investigating its effects among children and adolescents. The study stated that children and adolescents who have poor diet early in life have a greater risk of developing some mental health illness, most commonly  depression or anxiety. You can see from this why proper nutrition is so important for our mental health to develop in the right way, reducing the risk of mental health concerns.

A proper diet with all of the needed nutrients will help you normalize your body, lessoning mental health symptoms. Plus, a lot of the mental health illnesses have been triggered by a deficiency of some key nutrients, so by replacing it you will remove any trace of the symptoms in no time!

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The 7 foods that should be on your plate

    The following 8 foods will help you create the best diet plan that will help you fight the symptoms of whatever mental health illness you have been diagnosed with!

    1. Berries – Choose from strawberries, raspberries or blueberries to gain vitamin C and  antioxidants. A study published in the Journal of Nutrition and Food Sciences showed that Vitamin C helps control cortisol levels in your body. Cortisol is an important stress hormone. It can help activate your fight-or-flight responses during an stressful event; however, too much of it in everyday life can have health consequences, as stress is a common trigger for a lot of mental problems. By controlling the cortisol levels by eating berries, you will decrease stress and the risk of further symptoms!

    2. Fish – Choose any fish to gain omega-3 fatty acids. They have been confirmed to reduce the symptoms of anxiety, a common mental illness.

    3. Dark chocolate – This is yet another great food option that will help you regulate stress levels by controlling the cortisol levels in your body. Plus, dark chocolate will increase the levels of endorphins so your mood will naturally improve in no time and you will be able to forget about depression and its symptoms!

    4. Whole grains – This is a great source of carbohydrates, which improve the production of serotonin and tryptophan which usually are affected by the mental illness and as a result to the symptoms of depression and anxiety occur.

    5. Turkey – Turkey is the perfect source of natural proteins that are essential for the body to create serotonin. It also has tryptophan, which is a good sleep inducer.

    6. Green Tea – Not only is it filled with antioxidants, but green tea also contains an amino acid known as theanine. Theanine has been confirmed to help patients with depression, anxiety and sleep disturbances!

    7. Turmeric – Turmeric has been used for ages as a delicious spice in meals, but have you thought to use it to fight your depression? Turmeric has been confirmed to help relieve the symptoms of depression by improving your mood!

    Conclusion

    Try these 7 foods, which are some of the best brain foods there are and notice a reduction in symptoms. Sure, the changes may take time, but soon enough you will start noticing the difference as you start your new and improved everyday life!

    Food Image Credit: Unsplash.com

    Featured photo credit: goodhousekeeping.com via google.com

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    Reference

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    Evlin Symon

    Evlin Symon is a health and wellness expert specialized in fitness, weight loss, pregnancy, nutrition and beauty.

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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