Tips For Improved Mental Health and Wellness
Dietary tips for improved mental health and wellness. Avoid and limit intake of a high sugar content and excessive amount of refined grains and fats in your diet, since these are associated with both depression, irritability, and low self-esteem. Include foods rich in vitamins associated with improving mental health such as vitamin D (seafood, milk, cheese, and fish), folic acid (oatmeal, dry peas, spinach, kale, green leafy vegetables), and calcium (dried seaweed, oysters, bone marrow, etc.). Additionally, avoid eating foods that contain artificial sweeteners and colorings. Instead, eat foods that are rich in essential fatty acids (fish, poultry, liver, nuts, seeds, flaxseeds) and Omega 3 fatty acids like salmon, tuna, halibut, walnuts, and brazil nuts.
Among other dietary tips for improved mental health and wellness, include eating meals at regular times everyday with a small portion, instead of having 3 large meals per day, as this can disrupt your metabolism. Also, always make sure that your diet consists of whole grains, fruits and vegetables, legumes and seeds, and proteins. If you have a sedentary lifestyle and/or a job that requires a lot of sitting, then losing some physical activity will help. Regular exercise will keep you from becoming inactive, which can also affect your moods. It has been proven that regular exercise can improve moods and lower stress levels.
Among other dietary tips for improved mental health and wellness, include eating plenty of fresh vegetables and fruits, preferably organic, as research indicates that eating more vegetables has a positive effect on overall moods and wellness. Vegetables that are most recommended are dark green leafy vegetables and dark colored ones, such as cabbage. It is also suggested to eat smaller portions more frequently throughout the day to reduce hunger. In addition, it has been proven that consuming non-starchy vegetables, such as lentils, beans, peas and potatoes, has a positive effect on overall weight loss. Some other tips that you should follow to aid in weight loss include drinking plenty of water, taking a brisk walk daily, exercising daily, and watching your diet carefully to avoid too much sugar, sodium, and fat. Lastly, do not forget to include a daily dose of exercise to help you in your weight loss journey.