Day 5 Post 1: Nutrition Checklist for Mental Well-Being
Is your brain getting all the mood-supporting nourishment it needs?
Let’s run through the checklist!
NUTRITION MOOD SUPPORT CHECKLIST
· Omega-3s🐟 The EPA/DHA omega-3s in oily fish have been shown to help support emotional well-being. Find these fatty acids in fishlike salmon, steelhead trout, mackerel, and sardines.
· B vitaminsB vitamins help your body produce mood-regulating neurotransmitters.⚡ You can find them in whole grains, eggs, and leafy greens.
· AntioxidantsAntioxidants appear to play a role in supporting emotional well being.🌈 Berries, dark leafy greens, and most fresh fruits and veggies are loaded with them.
· Probiotics and fiber (prebiotics)Experts believe a happy gut supports mood through the gut-brain connection. Yogurt, kefir, and sauerkraut are loaded with probiotics that keep your gut happy. And fiber-rich foods feed and grow probiotics in your gut.
· Vitamin DResearch suggests Vitamin D supports mood regulation [2]. Fatty fish, egg yolks, and sunshine are sources of vitamin D ☀️.
· Magnesium-rich foodsMagnesium is a co-factor your body needs to make calming and mood-boosting brain chemicals. 🥜 Nuts, seeds, beans, leafy greens, and grains are packed with this mineral.
· HydrationStaying hydrated is super important for your mood and energy levels. Even mild dehydration can affect your mood, so keep that water bottle handy.
Citations
Day 5 Post 2: Balanced Meals for Balanced Moods
One more important thing about mood and food:
Staying fueled and eating balanced meals is key! 🍎 Here’s how and why…
🍽️ Stay fueled, stay happy
Ever find yourself feeling anxious or grouchy when you miss a meal? It’s not all in your head. Eating 2 - 3 balanced meals a day helps reduce wide fluctuations in blood sugar, which means fewer mood swings [2].
🥗 Choose mood-friendly meals
A mood-friendly meal is balanced––i.e., it includes lean proteins, veggies, and complex carbs (like sweet potatoes, beans, quinoa, whole grains). Eating balanced meals like those in the Mediterranean diet with fish, fresh veggies, and fruits has been associated with a lower risk of depression. [1] In contrast, high-fat Western diets and sugary beverages have been associated with a higher risk of depression or depressive symptoms. [1]
Citations:
On the topic of raising your spirits, I want to mention Shaklee’s Cheer Up & Chill Out gummies. These strawberry-flavored treats are formulated with ashwagandha and L-theanine to lower stress levels, plus B vitamins and clinically tested saffron to help lift your mood. I love them!
Here is a helpful Journalng prompting guide I have found very helpful!!
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