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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 January 25, 2021

    What Should I Do Today? 30 New Things To Do Today

    What Should I Do Today? 30 New Things To Do Today

    It’s always fun to do something new, but often we fall into the trap of spending our weekends the same way.

    If you’re stuck in the same old routine, it might be time to try something new.

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    What should I do today? No ideas?

    Everything listed here is something you can easily do no matter where you live, and even on a tight budget! Try out one of these 30 new things today, you’ll be happy you did.

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    Try Out These 30 New Things To Do Today

    1. Visit a suburb in your city that you’ve never been to before, or somewhere you haven’t explored much.
    2. Learn ten phrases in a new language–what about Japanese, Italian or Portuguese?
    3. Listen to a genre of music you haven’t tried before–perhaps Jazz, Punk or Blues?
    4. Have a picnic in your local park complete with a packed lunch and your animal friends.
    5. Start a daily journal to write your thoughts in.
    6. Try a new cuisine–what about French, Lebanese or Korean?
    7. Visit your local library and borrow some books for the weekend.
    8. Plant some flowers in your garden. If you don’t have one, try an indoor potted plant.
    9. Visit a local museum or art gallery and view their latest exhibition.
    10. Learn a new skill–what about sewing, gardening or cooking? You’ll be surprised what you can learn in an afternoon.
    11. Say hello to a neighbor you don’t usually talk to.
    12. Make a card for a friend and send it to them with a handwritten note.
    13. Learn how to cook a new dish for dinner. We all get tired of eating the same thing, why not try making something new?
    14. Re-read an old favorite book. Don’t leave it gathering dust on your book shelf; get it out and read it all over again.
    15. Research the culture of a different country online–what about India, Guatemala or Sweden?
    16. Go for a walk or bicycle ride around your neighborhood.
    17. Watch a classic film like Casablanca, The Godfather or The Wizard of Oz.
    18. Make a photo album of a recent holiday you took. Don’t let your memories get lost on your computer hard drive; make a special keepsake album of your trip.
    19. Visit your local farmers markets and pick out some fresh produce. Farmers markets are full of delicious fresh fruit, veggies and more. Find your local market and take a visit.
    20. Plan a day trip to somewhere outside your city–it might be the seaside, mountains or another city!
    21. Check out what community events are running in your area and attend one.
    22. Make a birthday present for a friend. Handmade gifts are personal and much more special than anything you could buy from a store.
    23. Attend a play at your local theater. Support your local theater and have a fun night out at the same time.
    24. Volunteer with your local nature conservation society to plant some trees. Conservation societies are always looking for helping hands; do your bit and plant some trees.
    25. Be a tourist in your own city and visit all the popular tourist sites you’ve likely never been to (don’t forget your camera!)
    26. Call a friend you haven’t spoken to recently and have a good long chat.
    27. Put on your favorite song and dance your heart out. You might be surprised at how much fun you have!
    28. Invite some friends over for a BBQ. There’s nothing better than an afternoon spent with good friends and good food.
    29. Try out a new form of exercise like Pilates, tennis or swimming.
    30. Organize a clothing swap with your friends. You’ll have a great time, and save some cash and the environment all at the same time!

    Now that you’ve read my list of 30 new things to try today, my question for you is, “what new things will you try today?”

    Featured photo credit: Unsplash via unsplash.com

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