0861 THEBEMED

Thebemed Logo

Accessible Care . Affordable Prices

Thebemed Wellness Cafe’

#The “Four F Words” for a healthier brain

Jul 19, 2016 | Blog, Nutrition

Thebemed Wellness Cafe’

The link between diet and mental health has been long established and a number of mental health conditions can be greatly improved by diet. Evidence currently shows that #FISH #FAT #FRUIT #FOLATE plays an important role in the development, management and prevention of specific mental health problems such as depression, schizophrenia, attention deficit hyperactivity disorder (ADHD), and Alzheimer’s disease. 

Food and drink can also affect less severe mental health conditions, day to day mood and feelings of happiness.

Here are our top five nutrition tips to help boost your mental health.

#Eat more oily fish

Omega 3s are a group of fatty acids found in walnuts, flaxseed and hemp, oily fish like salmon, mackerel, sardines and trout and seaweeds.  A high intake of omega 3s has been linked with boosting concentration and mood, reducing loss of brain function associated with age, and even protecting against development of Alzheimer’s and Parkinson’s Disease. However studies have found that one of the types of omega 3 fatty acid called EPA (found just in marine oils) can reduce symptoms of depression when given as a supplement.

It’s recommended that we aim for at least two to three servings of omega 3 each week – if you’re a vegetarian, try to boost your intake with walnuts, flaxseed and hemp.

#Eat less refined foods

Sugars, refined carbohydrates like cakes, cookies, breakfast cereals and white bread and pasta are all absorbed quickly into the blood, producing a quick surge in blood sugar, followed by a big dip – and this is when you start to feel low, lethargic and sometimes anxious. Whole grain foods like oats, brown rice, wholegrain bread and pulses don’t cause this dramatic sugar surge so energy and mood will stay more constant. They also contain mood-boosting vitamins like B1, folate and zinc.

#Eat more fruit and veg

A recent study found that two thirds of people without mental health conditions eat fresh fruit or fruit juice each day compared to less than half of those with mental health conditions. Fruit and vegetables contain the vitamins, minerals and antioxidants needed to protect and support the brain. People with mental health concerns also report eating less meals made from scratch and unhealthier foods like potato chips, candy and take out.

#Avoid stimulants

The main stimulants we consume each day are caffeine and alcohol. They have a similar effect on mood and energy levels as sugar – a quick boost followed by a big trough. In large quantities, caffeine can lead to anxiety and sleep problems and alcohol is a known depressant. Both caffeine and alcohol can also cause dehydration which will affect mood and concentration.

#Eat protein at every meal

Protein contains an amino acid called tryptophan – this is essential for staying in a good mood. You can get your protein from lean meat like chicken, turkey and lean beef, eggs, nuts and seeds, beans, lentils, and dairy products. Aim to have at least one portion of protein at every meal. REGISTER FOR MYPLAN, personalise your meal plan, create a shopping list and track your results.

Latest Posts

Feeling worn out with low tolerance?

Feeling worn out with low tolerance?

When it comes to cultivating resilience, the magic is in the very first step.
When cultivating your resilience become aware of your mental and emotional state. Remember that if you get into an anxious, or even angry ‘state’, you can easily go into a downward spiral where the negative feeling gets stronger. That’s called a ‘feedback loop’.

In these challenging times you could be feeling worn-out and experiencing low tolerance. Yes, we have also been warned that we will all be facing unexpected challenges for some time. So how do you navigate these stormy waters?

Laughter and joyfulness

Laughter and joyfulness

Every time you laugh and create a happy atmosphere you help your immune system to protect you.

Provide loving support

Provide loving support

Offer sympathy and reassurance to ease fears. Maybe even shop and collect their medication for those in isolation.

Encourage everyone

Encourage everyone

Practice hygiene ALL the time. Yes, you’ve heard it all before, but it’s so important. For recently deceased and celebrated Afro-American congressman, John Lewis, its ordinary citizens who develop the soul of a nation – we call that ‘Ubuntu’.

Ubuntu in a time of a pandemic

Ubuntu in a time of a pandemic

The Covid-19 threat is not going away fast – for the foreseeable future coping with it in our daily lives will become the new normal. So we must develop a new attitude to each other and cultivate appropriate prevention habits. Such an attitude will be a combination of responsible citizenship, and neighbourly love. Simply put, it’s about practicing African ‘ubuntu’.

You May Also Like:

Feeling worn out with low tolerance?

Feeling worn out with low tolerance?

When it comes to cultivating resilience, the magic is in the very first step.
When cultivating your resilience become aware of your mental and emotional state. Remember that if you get into an anxious, or even angry ‘state’, you can easily go into a downward spiral where the negative feeling gets stronger. That’s called a ‘feedback loop’.

In these challenging times you could be feeling worn-out and experiencing low tolerance. Yes, we have also been warned that we will all be facing unexpected challenges for some time. So how do you navigate these stormy waters?

read more