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Food For Mental Health

8/7/2020

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What we decide to eat plays a major factor for our health, including mental health. A diet based on fresh fruits, vegetables, whole grains, and good fats are important for a healthy brain as well as being associated with a positive mood
Things to Consider...
-Gut bacteria will affect the brain functions and mental health
-Phytochemicals from plants help to boost the mood.
-Foods rich in anti-inflammatory fats and proteins are important to allow the growth of new brain cells

-Sugar and processed foods can lead to inflammation throughout the body and brain
-Dark leafy greens protect the brain
-Legumes, nuts, seeds are also excellent brain foods

Some Foods...
Salmon-high in Omega3’s/DHA, good for regulating brain chemistry, a fat for synaptic connection between the brain cells
Cherry Tomatoes-high in Lycopene, which helps to maintain the mood by preventing formation of pro-inflammatory compounds. Also, helps to increase production of serotonin, dopamine and norepinephrine that are mood-regulating neurotransmitters. 
Chili Peppers-regulates inflammation and responds to the heat of Capsaicin by releasing endorphins that can have a calming effect
Beets-high in B-vitamins, which is crucial for mood and memory. Also, the brain uses Betaine found in beets to form SAM-e, which is a natural antidepressant
Garlic-provides Allium, a trace mineral, which promotes proper blood flow to the brain
Potatoes (whole, not fries or chips)- high in B-vitamins, helps to eliminate major markers of depression from blood. Also high in Iodine that is good for the thyroid and can help balance the mood

Green Tea - contains L-Theanine that can help as a mood booster as well awareness and cognition
Red Bell Peppers-high in Vitamin C and other vitamins to help improve general mood
Quinoa-has complex carbohydrates and can increase the serotonin in the brain, can have a calming effect
Dark Chocolate-antioxidant that increases serotonin levels
A Few Nutrients...
Omega-3 supports proper brain function- flaxseeds, cauliflower, fish, kidney beans, broccoli, walnuts
Selenium reduces inflammation-eggs, cheese, tofu, oatmeal, brown rice, sunflower seeds
Folic Acid boosts serotonin-spinach, lentils, romaine lettuce, beans (black, navy, kidney), broccoli, asparagus, beets, papaya, brussels sprouts, tofu
Vitamin D mood regulator-egg yolks, salmon, tuna, mackerel, cheese
Probiotics good bacteria for a healthy gut-yogurt, kefir, miso, pickled vegetables, tempeh
Amino Acids precursor to brain neurotransmitters-fish, lentils, nuts, seeds, protein enriched foods
High-Flavonoids reduce anxiety-acai, arugula, blackberries, black tea, blueberries, cranberries, elderberries, green tea, kale, parsley, radicchio, white tea
Complex Carbohydrates produce energy-millet, beets, brown rice, quinoa, starchy vegetables

References
The Happiness Diet by Tyler Graham & Drew Ramsey, M.D.
https://www.amazon.com/Happiness-Diet-Nutritional-Prescription-Energized/dp/1609618971
Brain Maker by David Perlmutter, M.D.
https://www.drperlmutter.com/about/brain-maker-by-david-perlmutter-md/
Whole Detox by Dr. Deanna Minich.
https://www.deannaminich.com/book/whole-detox/
The Brain Fog Fix Dr. Mike Dow
https://www.amazon.com/Brain-Fog-Fix-Mike-Dow-ebook/dp/B00ZB242RE/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=&sr=

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Seek advice of your physician or other qualified health provider with questions you may have regarding a medical condition. Please do not disregard or delay professional medical advice because of something you have read on this website
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Aromatherapy for Mood Support

7/17/2020

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Aromatherapy has a wide variety of uses, such as aiding in relaxation, providing stress relief, and helping with emotional balance. The aroma of an essential oil stimulates the brain to trigger a reaction and when inhaled the naturally occurring chemicals can supply therapeutic benefit. Essential oils are commonly used through inhalation (diffuser, inhaler, etc.) or application (massage oil, skin cream, etc.).

The smell receptors in your nose communicates with the amygdala and hippocampus in the brain, serving as an area for emotions and memories. Inhaling essential oils can offer mental, emotional and physical benefits by affecting the molecules. Some research believes that molecules from essential oils can also interact in the blood with hormones or enzymes.


Essential Oils for Mood Support

Bergamot, if you like Earl Grey tea, you will enjoy this fragrance. This uplifting scent can lessen stress and anxiety while also helping with depression and improve positive feelings
 
Cedarwood is calming and soothes nervous tension

Chamomile is great when combined with a carrier oil for a massage to calm the nerves and soothe the emotions

Frankincense can be used to unwind after a stressful day and even better when used with Lavender, Orange or Cedarwood by calming the mind and creating a meditative feeling. Also, this oil can help ease irritability and balance emotions

Grapefruit is uplifting and invigorating, and can offer relief from mental fatigue and enhance the mood

Lavender has anxiety-relieving properties that can offer calming and balancing benefits and promote a sense of well-being

Lemon is invigorating with its rich citrus aroma. This oil offers anxiety relief while enhancing the mood and can promote energy & alertness

Lemongrass has shown to immediately reduce anxiety and tension

Neroli has a sweet, citrusy scent that can offer a calming effect to help stop worrying

Orange is uplifting to the mind and body; the citrus properties can alleviate anxiety as well as offer support for a positive mood

Peppermint can increase alertness and improve concentration. This oil is invigorating to mind and can boost energy levels

​Vetiver is calming and balancing. With its sweet, smoky scent this oil can help with alleviating anxiety, depression and panic attacks and offer mood-boosting properties

Ylang Ylang has sedative properties and can be calming and relaxing. With a sweet scent this oil can also help relieve shock and anxiety and may help alleviate anger as well as boost self-esteem.


*Essential oils should never be applied to the skin in their undiluted form. Applying essential oils to the skin should be diluted into a carrier such as almond oil, coconut oil, apricot kernel oil, jojoba oil, avocado oil, grapeseed oil, etc. Citrus oils are phototoxic and should not be applied to exposed skin if in the sunlight or tanning bed

References
Aromatherapy and the Mind by Julia Lawless
https://www.goodreads.com/book/show/648220.Aromatherapy_and_the_Mind

The Aromatherapy Encyclopedia By David & Carol Schiller
https://www.goodreads.com/book/show/2561563.The_Aromatherapy_Encyclopedia?ac=1&from_search=true&qid=djJw22fC7k&rank=1

Advanced Aromatherapy: The Science of Essential Oil Therapy by Kurt Schnaubelt, Ph.D.
https://www.goodreads.com/book/show/1087201.Advanced_Aromatherapy?ac=1&from_search=true&qid=Z6IPRNvt13&rank=1



This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Seek advice of your physician or other qualified health provider with questions you may have regarding a medical condition. Please do not disregard or delay professional medical advice because of something you have read on this website
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