4 FOODS/DRINKS TO PROMOTE GOOD MENTAL HEALTH!
It’s Mental Health Awareness Week 2018
Mental Health Awareness Week is a UK event supported by the Mental Health Foundation. The aim is to educate the public about mental health issues and to promote better mental health. 14-20 May 2018
Please note that it is undoubtedly better to work towards a holistic diet with a range of healthy ingredients than solely to rely on individual foods as the key to good health. But as a tool to help you get going, here are some foods to consider to include:
#Flaxseed / #Linseed
Perhaps size does not matter as these tiny seeds pack a huge nutritious punch. Flaxseeds are a great vegan source of the Omega-3 essential fatty acid. The Omega-3 in our diets is associated with improved outcomes for different mental health disorders, such as impaired cognition and perhaps even Alzheimer’s disease. (Cederholm et al., 2013)
This red, gem-like seeded fruit has been associated with reducing the risk of the development of depression. Pomegranates contain very high levels of a plant compound called polyphenols that act as antioxidants, which can help fight off dangerous free radicals and stop damage to cells. Depression is associated with increased free radicals and decreased antioxidant activity, leading to DNA damage. The polyphenols in pomegranates may protect the brain (some alliteration for you with the P’s) (Dulcich and Hartman, 2013).
Very easily one of the top ‘superfoods’ of the 21st century and rightly so as when it comes to mental health Green tea may improve learning, memory function and lower anxiety. Scientific articles have also suggested that it may slow the onset of dementia by protecting the brain against the ageing process. Dementia is the leading cause of mental and physical disability (Ide et al., 2014; Chang et al., 2016).
Turmeric (Curcuma longa) is a food spice that has been used in Chinese, Hindu, and Ayurvedic medicine for hundreds of years. The Curcumin, in turmeric, is a key component that is of great interest to us as it believed to help decrease plaques and improve memory function in patients with the chronic neurodegenerative disease; Alzheimer’s. Curcumin binds to plaques and separates them (Chang et al., 2016).
4 LIFESTYLE TIPS FOR GOOD MENTAL HEALTH
LEARN A NEW SKILL / TAKE ON A CHALLENGE TO MEET A GOAL
•DEAL WITH STRESS
IDENTIFY, AVOID, PREPARE AND MANAGE STRESS TRIGGERS
•REST & REFRESH
GET AT LEAST 8 HOURS SLEEP
•ASK FOR HELP
WHEREVER IT IS NEEDED
ELLE ROCK NUTRITION
©Rochelle Logan-Rodgers BSc(Hons), PgDip – BANT & CNHC Registered Nutritional Therapist
© Rochelle Logan-Rodgers and ELLE ROCK NUTRITION, 2018. Unauthorised use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Rochelle Logan-Rodgers and ELLE ROCK NUTRITION with appropriate and specific direction to the original content.
Cederholm, T., Salem Jr, N. and Palmblad, J., 2013. ω-3 Fatty Acids in the Prevention of Cognitive Decline in Humans–. Advances in nutrition, 4(6), pp.672-676.
Chang, D., Liu, J., Bilinski, K., Xu, L., Steiner, G.Z., Seto, S.W. and Bensoussan, A., 2016. Herbal medicine for the treatment of vascular dementia: an overview of scientific evidence. Evidence-Based Complementary and Alternative Medicine, 2016.
Dulcich, M.S. and Hartman, R.E., 2013. Pomegranate supplementation improves affective and motor behavior in mice after radiation exposure. Evidence-Based Complementary and Alternative Medicine, 2013.
Ide, K., Yamada, H., Takuma, N., Park, M., Wakamiya, N., Nakase, J., Ukawa, Y. and Sagesaka, Y.M., 2014. Green tea consumption affects cognitive dysfunction in the elderly: a pilot study. Nutrients, 6(10), pp.4032-4042.
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