Losing weight won’t make you happier—but eating a balanced diet will

Losing weight won’t make you happier—but eating a balanced diet will

Step away from the scales—it may not be the key to improving your mental health.

Despite the message that the happiest you is just 10 pounds away, new research suggests that improving the quality of your diet may be the recipe to protecting and even improving your mental health, not losing weight.

Over the past decade, dozens of studies have shown that maintaining a healthy diet is associated with both a reduced risk for developing depression (paywall) and an effective strategy for treating existing depression. But a review of mood-food studies has shown that the clear relationship between diet and depression is quite independent of body weight.

This was reinforced in a recent world-first trial where participants followed a 12-week dietary-improvement program for the treatment of depression. Most of the participants in the trial were overweight and remained so at the end of the intervention. But despite not having lost any weight, those who improved their diet experienced significant improvement in their symptoms, and one third of them experienced remission of their depressive disorder.

There’s no disputing the health importance of being a healthy weight. But while being overweight or obese (and the associated metabolic problems with both) are risk factors for depression, it doesn’t appear that being overweight prevents people from accessing the physiological and psychological benefits of eating well.

The biology behind this is not yet clear, but our diet seems to exert its effects on mood through pathways that may not require change in weight. For example, a diet filled with fruits, vegetables, and plenty of fiber can improve the health of your gut microbiota through bacterial fermentation and the production of anti-inflammatory, short-chain fatty acids. This is likely to reduce the chronic inflammation that is a risk factor for depression, as well as other chronic diseases. This is because both microbiota and the immune system communicate with the stress-response system and enteric nervous system, which influences circulatory biomarkers that regulate our moods.

According to the evidence, a key step for good mental health is to reduce the amount of ‘extras’ we eat: foods that provide energy, but offer little to no nutritional value, such as chocolate, cake, chips, and other snack foods. We’re

better off spending these calories on what are often referred to as ‘brain foods,’ which are often high in fat, but just as high in important nutrients. Fatty fish like salmon or trout, olive oil, and nuts are foundational to the Mediterranean diet, which is known for its benefits to both the brain and body. These foods, as well as greens and whole grains, are broken down into molecules that feed our gut bugs, which help build neurotransmitters, fight inflammation, and protect healthy brain cells.

Making changes to our lifestyles to improve how we feel and function is challenging, especially when we’re not feeling our mental best. Losing weight is a long haul, but the good news is that the benefits of eating well can be felt relatively quickly, whether you’re overweight or slim, and without maintaining a calorie deficit. Calories are necessary fuel, but the quality of calories matters.

Taking simple steps, like swapping chips or chocolate for fruit and nuts, may not make much of a difference to our calorie scorecard, but the benefits for both our mental and physical health quickly add up. Unlike some of the other factors that contribute to our mental health, food is a domain over which we have some control. So keep in mind: Small changes matter to mental health, whether the scales move or not.

THE BEST FOODS TO EAT FOR PSYCHOLOGICAL WELL-BEING

THE BEST FOODS TO EAT FOR PSYCHOLOGICAL WELL-BEING ARE ALSO JUST THE HEALTHIEST FOODS

We all know eating “healthy” food is good for our physical health and can decrease our risk of developing diabetes, cancer, obesity, and heart disease. What is not as well known is that eating healthy food is also good for our mental health and can decrease our risk of depression and anxiety.

Mental health disorders are increasing at an alarming rate and therapies and medications cost $2.5 trillion dollars a year globally.

There is now evidence dietary changes can decrease the development of mental health issues and alleviate this growing burden. Australia’s clinical guidelines recommend addressing diet when treating depression.

Recently there have been major advances addressing the influence certain foods have on psychological well-being. Increasing these nutrients could not only increase personal well-being but could also decrease the cost of mental health issues all around the world.

1. Complex carbohydrates

One way to increase psychological well-being is by fuelling through the carbohydrates in our food. Complex carbohydrates are sugars made up of large molecules contained within fiber and starch. They are found in fruit, vegetables, and wholegrains, and are beneficial for brain health as they release glucose slowly into our system. This helps stabilize our mood.

Simple carbohydrates found in sugary snacks and drinks create sugar highs and lows that rapidly increase and decrease feelings of happiness and produce a negative effect on our psychological well-being.

We often use these types of sugary foods to comfort us when we’re feeling down. But this can create an addiction-like response in the brain, similar to illicit drugs that increase mood for the short term but have negative long-term effects.

Increasing intake of complex carbohydrates and decreasing sugary drinks and snacks could be the first step in increased happiness and well-being.

2. Antioxidants

Oxidation is a normal process our cells carry out to function. Oxidation produces energy for our body and brain. Unfortunately, this process also creates oxidative stress and more of this happens in the brain than any other part of the body.

Chemicals that promote happiness in the brain such as dopamine and serotonin are reduced due to oxidation and this can contribute to a decrease in mental health. Antioxidants found in brightly colored foods such as fruit and vegetables act as a defence against oxidative stress and inflammation in the brain and body.

Antioxidants also repair oxidative damage and scavenge free radicals that cause cell damage in the brain. Eating more antioxidant-rich foods can increase the feel-good chemicals in our brain and heighten mood.

3. Omega 3

Omega 3 are polyunsaturated fatty acids that are involved in the process of converting food into energy. They are important for the health of the brain and the communication of its feel-good chemicals dopamine, serotonin, and norepinephrine.

Omega 3 fatty acids are commonly found in oily fish, nuts, seeds, leafy vegetables, eggs, and in grass fed meats. Omega 3 has been found to increase brain functioning, can slow down the progression of dementia, and may improve symptoms of depression.

Omega 3 are essential nutrients that are not readily produced by the body and can only be found in the foods we eat, so it’s imperative we include more foods high in omega 3 in our everyday diet.

4. B vitamins

B vitamins play a large role in the production of our brain’s happiness chemicals serotonin and dopamine and can be found in green vegetables, beans, bananas, and beetroot. High amounts of vitamins B6, B12, and folate in the diet have been known to protect against depression and too low amounts to increase the severity of symptoms.

Vitamin B deficiency can result in a reduced production of happiness chemicals in our brain and can lead to the onset of low mood that could lead to mental health issues over a long period. Increasing B vitamins in our diet could increase the production of the feel good chemicals in our brain which promote happiness and well-being.

5. Prebiotics and probiotics

The trillions of good and bad bacteria living in our tummies also influence our mood, behavior, and brain health. Chemical messengers produced in our stomach influence our emotions, appetite, and our reactions to stressful situations.

Prebiotics and probiotics found in yogurt, cheese, and fermented foods such as kombucha, sauerkraut, and kimchi work on the same pathways in the brain as antidepressant medications and studies have found they might have similar effects.

Prebiotics and Probiotics have been found to suppress immune reactions in the body, reduce inflammation in the brain, decrease depressed and anxious states, and elevate happy emotions.

Incorporating these foods into our diet will not only increase our physical health but will have beneficial effects on our mental health, including reducing our risk of disorders such as depression and anxiety.

Seven ways to boost your gut health

Seven ways to boost your gut health

A few species of microbe play a crucial role in maintaining the microbiome. From eating wholegrains to breastfeeding, there are many ways to keep them happy

Eat more prebiotics

Scientists have identified a few species among the many trillions of microbes that live in your intestines that play a crucial role in gut health and maintaining a balanced immune system. Your dietary intake is vital to allowing these species to flourish and to preventing imbalances that can lead to disease. Prebiotics provide a good food source for certain populations of healthy gut bacteria, such as bifidobacteria, which, in turn, prevent intestinal inflammation. Studies have shown that prebiotics can be particularly beneficial for obese people, as they reduce insulin and cholesterol levels, while lowering the risk of heart disease and diabetes. Prebiotics can be bought as supplements, but they are also contained within foods including asparagus, leeks, bananas, garlic and jerusalem artichoke.

Focus on fibre and wholegrains

Western diets tend to be rich in fat and sugar, with most of our food coming from only 12 plant and five animal species. However, following a diet rich in high-fibre foods such as apples, artichokes, blueberries, chickpeas, lentils, pease and beans can limit the growth of harmful bacteria and stimulate bifidobacteria, lactobacilli and another healthy species called Bacteroidetes.

Up your intake of fermented products

Fermented foods such as kimchi, kefir, kombucha, natural yoghurts and fermented soya bean milk have been shown to promote the abundance of healthy gut bacteria and reduce the levels of enterobacteriaceae, a family of bacteria linked to a number of chronic diseases. Natural yoghurt enriched with bifidobacteria has also been found to alleviate lactose intolerance in children and adults, while yoghurts enhanced with lactobacilli have had some beneficial results in patients with inflammatory bowel disease. Avoid flavoured yoghurts, which tend to contain high levels of sugar.

Prioritise polyphenols

Polyphenols are plant compounds that are mainly digested by gut bacteria and are associated with a variety of benefits including reducing blood pressure, cholesterol and oxidative stress. They are found in foods including almonds, blueberries and broccoli as well as in green tea, cocoa and red wine. The types of polyphenols found in cocoa are linked to changes in the microbiome that reduce inflammation and triglyceride levels.

Avoid artificial sweeteners

Artificial sweeteners such as aspartame are commonly found in food as replacements for sugar. However, aspartame has been found to alter gut bacteria in human and animal studies. These changes appear to result in elevated blood sugar levels and increased susceptibility to metabolic disease.

Breastfeed

Our microbiome is continually developing during our first two years of life. A number of studies have shown that babies who are breastfed for six months develop a much healthier gut compared with those who are fed with formula. Children who have been breastfed are also less prone to allergies, obesity, leukemia and diabetes; this is thought to be linked to the microbiome.

Go vegetarian

Several studies have suggested that vegetarian diets may be good for the microbiome, with findings indicating that a largely plant-based diet decreases the levels of disease-causing bacteria such as E coli and Enterobacteriaceae. This may be particularly beneficial for obese people with type 2 diabetes or hypertension. One small study found that obese people who switched to a vegetarian diet had reduced levels of potentially harmful bacteria as well as lower levels of cholesterol and inflammation after one month.

The perfect breakfast for people with depression

The perfect breakfast for people with depression

Antidepressants and therapy, while both effective, are not the only means available to combat depression. Exercise has been described as a “wonder drug” for reducing symptoms, walking in nature reduces negative thoughts, and meditation can have a powerful positive effect.

But there’s another, often overlooked, way to help reduce depression: Food.

Our brain relies on nutrients to work effectively and studies have found that Omega-3, amino acids, B vitamins, Vitamin D, and minerals like zinc, magnesium and iron help create strong mental health. The Mediterranean diet, with its abundance of olive oil and leafy vegetables, contains many of these nutrients. One study of more than 15,000 people over 10 years found that those who followed the Mediterranean diet had a lower risk of depression.

Nutritionist Melissa Brunetti, who focuses on the connection between diet and mental health, says that an ideal breakfast for people struggling with depression would be eggs (which include amino acids, Omega-3, Vitamin D, and fatty acids), with sprouted-grain toast and smashed avocado. The fatty acids in eggs are key, she says.

“Our brain is about 60% fat and we need to get our fat from a dietary source. Avocado is rich in tryptophan, which is a pre-cursor to serotonin, which is our feel-good chemical. It also has folate and Omega 3 in it.”

Those who crave chocolate can also act on that instinct: Chocolate, like avocado, contains tryptophan.

Nutrients such as amino acids are necessary to produce hormones and neurotransmitters in the brain. But regulating blood sugar can also help maintain a good mood.

Have three meals and a snack between lunch and dinner—as well as before and after working out—to avoid feeling the irritability that comes with low blood sugar, says Brunetti. She advises lentils, red meat, sweet potatoes, and spinach.

And despite various warnings about the risk of weight gain from eating late at night, Brunetti says that a carbohydrate such as oatmeal with a little honey could be good for people who have trouble sleeping. You’re more likely to wake up in the middle of the night if your blood sugar is low, and so a snack before bed helps sleep throughout.

Of course, avocados and oatmeal alone are no cure for depression. But in combination with treatment, they can create the right physiological conditions for good mental health.

“Nutrients are needed to fuel our brain. If we’re not getting the nutrients in through diet, then we don’t have the nutrients to formulate our neurotransmitters, our neurochemicals, or regulate our blood sugar or hormones,” says experts. “Food can have huge impact on people’s mental health.”

Dietary Treatment For Vitiligo Patient

Dietary Treatment For Vitiligo Patient

Vitiligo is a skin condition in which certain areas of the body lose pigments and turn white.It is believed that vitiligo is an autoimmune disease, and a strong immune system can prevent the spread of the depigmentation.People suffering from vitiligo may have to consume a special diet to prevent worsening of their skin condition or to overcome nutritional deficiencies.

Since vitiligo is an autoimmune disease, it is prudent to eat a diet that is rich in phytochemicals, beta-carotene, and antioxidants. Such a diet will boost the immune system and promote healthy skin, and may pave the way for repigmentation of the skin.

*Foods To Eat :

Fruits – Fig, apricot, and ripe mango.

Vegetables – Try to consume a plant-centric diet comprising of spinach, beetroot, carrot, potato, cabbage, radish, cauliflower, red chili, bitter gourd, and green beans. Make sure a major bulk of your diet consists of these vegetables, as long as you do not find it difficult to digest them.

Protein – In case you yearn for animal products, opt for chicken breast, lean cuts of turkey, wild fish, and organic eggs. It is best to cook them lightly. For vegans, stick to kidney beans, chickpeas, mushroom, and lentils.

Dairy – Dairy products can be consumed. However, depending on the level of the condition, some patients are advised to completely avoid dairy products.

Whole Grains – Oats, brown rice, white rice, couscous, quinoa, and corn.

Supplements – You may have vitamin B12, protein, calcium, minerals, and DHA deficiencies. Hence, take supplements to overcome these deficiencies. Consult your doctor before taking any supplements.

Beverages – Allowed vegetable and fruit juices, and coconut water (if it suits you).

Herbs & Spices – Rosemary, thyme, basil, coriander leaves (small amounts), clove, black pepper, cardamom, cinnamon, and nutmeg.

*Foods To Avoid :

Fruits – Gooseberry, orange, nectarine, prune, peach, pineapple, lemon, lime, melon, watermelon, grapes, papaya, guava, grapefruit, pear, tamarind, and any fruit that has a good amount of vitamin C. Vitamin C inhibits the formation of pigments. Therefore, avoid consuming it.

Vegetables – Eggplant, tomato, green chili, onion, and garlic..

Protein – Beef, pork, and fish.

Dairy – Milk, curd, and buttermilk.

Beverages – Carbonated and sweetened drinks, packaged fruit juices, coffee, vitamin C-rich fresh fruit juices, and alcohol.

Spices – Turmeric

Others – Avoid oily, spicy, processed, packaged, and canned foods. Avoid consuming wafers, pickles, and chocolates.

*Overcoming Nutritional Deficiencies :

Researchers have found that people suffering from vitiligo often have a deficiency of vitamin B12 and certain minerals, such as zinc and copper. You should get your vitamin levels checked. And if there is a deficit, speak to your doctor about taking supplements or overcoming the deficiencies through foods rich in those vitamins.

Vitamin B12 is naturally found in soy milk, fish, shellfish, dairy products, and meat. If you have folate and zinc deficiency, include leafy green vegetables, fruits, peas, dried beans, legumes, and nuts in your daily diet.

*Lifestyle Changes:

There is no doubt that having vitiligo can make you depressed and upset. Hence, it is important to manage your stress levels and maintain a healthy mind. Try doing yoga or join a vitiligo support group to manage emotional stressors.

Get adequate exposure to sunlight. Not only will it ensure that you have adequate levels of vitamin D, but it may also stimulate repigmentation. The melanocytes in the skin tend to produce melanin when exposed to sunlight. This facilitates darkening of the skin to protect it from getting burned.

Get enough sleep. The human mind needs to rest for at least 7 hours every day to function properly.

Eat tasty and nutrition-dense foods. Experiment or search online for delicious recipes that are easy to cook. Always opt for home-cooked food.

Revive an old hobby or pick a new one.

Let go of negative people and negative thoughts.

*Role Of Exercise :

Regular exercise triggers the mood enhancing hormones. This will help you stay positive as you take measures to cure and prevent vitiligo from spreading further through diet and medication. Power yoga, meditation, dancing, and playing a sport will help you feel good about your body and prevent anxiety or depression from weighing you down.

Foods You Should Never Reheat And Why?

Foods You Should Never Reheat And Why? 

Foods You Should Never Reheat And Why ?

1.Chicken:

Chicken is a protein power pack. Reheating cooked chicken in the microwave breaks its vital protein structure. This could cause indigestion & bloating.

2. Mushroom:

Reheating mushroom even at a low temperature is not okay. This might create heart issues if consumed.

3. Potato:

All essential dietary nutrients in potatoes are destroyed by reheating them. This even generates unwanted chemicals that can harm your digestion process.

4. Eggs:

Any form of eggs can turn non-edible when heated.

5. Spinach:

The vital nutrients in spinach can turn into nitrates when reheated. This can generate cancer-causing cells in your body.

6. Celery:

Reheating celery creates similar effects to reheating spinach. Make sure you finish off your day’s share then & there.

7. Beets

Reheating beets makes them carcinogenic. It also becomes inedible as their precious nutrients are killed, during the process.

8. Turnips

We all put turnips as a common ingredient in our soups and stews. Due to their high amount of nitrates, reheating of this vegetable is not advisable at all, since it can become toxic!

9. Oils

Grape seed oil, walnut oil, avocado oil, hazelnut oil, and flaxen seed oil all have very low smoke points. That is why, when you reheat them, they become rancid. So, do avoid using them as cooking, baking or frying oils!
Rather, sprinkle or drizzle them over your meals at the end of cooking to enhance the taste of the food.

10. Butter lettuce

You can reap the benefits of this green leafy vegie if you eat it raw. Cook it if really must, but never ever reheat butter lettuce, as the high amount of nitrates can easily cause food poisoning.

Iron-Rich Foods You Should Be Eating During Pregnancy

Iron-Rich Foods You Should Be Eating During Pregnancy

If you have been diagnosed with low iron or anemia in your pregnancy, you are not alone. Due to the increased demands on a woman's body and the increase in blood volume, anemia is a very common condition in pregnancy.

Low iron may make you feel tired, have headaches, get dizzy, and have other symptoms of anemia. By eating iron-rich foods, you can help prevent or combat anemia in pregnancy and postpartum.

Why You Need Extra Iron

The American College of Obstetricians and Gynecologists (ACOG) stress that pregnant women eat a well-balanced diet and pay particular attention to the daily requirements for certain nutrients. Iron and folic acid are among the most important of these.

When you're pregnant, your body needs twice the amount of iron as it normally does. That's because iron is essential to the extra red blood cells your body will create for the baby. The red blood cells carry oxygen to your organs and tissues, as well as your fetus. 

Iron is important throughout your pregnancy but even more crucial in the first and third trimesters. Since the body doesn't actually produce iron, you need to get it from food and supplements.

Iron-Rich Foods

Foods that are naturally high in iron can be very helpful in preventing and alleviating the symptoms of anemia. The benefit of getting your iron from food is that you can typically absorb it better than pills and other supplements. It also does not cause the intestinal distress that some medications may cause.

ACOG recommends that pregnant women have a daily intake of 27 milligrams (mg) of iron each day. It can be difficult to eat that amount, though the University of California San Francisco Medical Center mentions that cooking in cast iron can increase the iron in foods by 80 percent.

Incorporating the following foods into your diet is a good way to reach the daily goal:

• Dark, leafy greens, such as spinach, collard greens, and kale
• Dried fruit, including apricots, prunes, raisins, and figs
• Raspberries and strawberries
• Sauerkraut
• Beets
• Brussel sprouts
• Brocolli
• Potatoes
• Beans, peas, and lentils
• Eggs, especially the yolk
• Blackstrap molasses and other unrefined sugars
• Meat, particularly red meat and liver, though pork, chicken, and lamb are good as well
• Fish, clams, and oysters
• Tofu
• Fortified cereals, grains, and pasta
• Oatmeal
• Whole wheat bread

The easiest way to get more iron is to eat a few of these foods every day. Do you eat a salad with iceberg lettuce? Consider switching to a base of baby spinach or mixed leafy greens. Need a pick-me-up snack in the afternoon? Think about a couple of dried apricots.

Adding a couple of prunes to your breakfast would be helpful as well. You could also sprinkle prunes or raisins on your oatmeal or add it to a trail mix. Eating bean burritos at least once a week is also a great idea—it's cheap, easy, and good for you.

Vegetarians

Being a vegetarian in pregnancy is perfectly fine. Despite the fact that the body absorbs animal sources of iron better than plant sources, you do not have to eat meat to increase your iron intake.

Instead, you can choose any of the vegetarian options mentioned, ensuring you're eating even more of these foods than normal. Foods containing wheat germ is also a good option and eating citrus fruits high in vitamin C will help with the absorption issue.

Meat

If you like to eat meat and want to add more of it to your diet, red meat will provide you with the most iron. The caveat here is that you should never order your steak or other meats rare during pregnancy. That can increase your risk of trichinellosis, an infection caused by roundworms that is uncommon but something to be aware of.

Though meat is a great source of iron, variety is also important. Try to eat some iron-rich plant-based foods each day as well to ensure you're getting a good amount of all types of iron.

Increase Iron Absorption 

You can also increase the amount of iron your body absorbs by eating iron-rich foods along with vitamin C. Think about snacking of fruits like oranges or adding tomatoes to your meals more often. However, you should avoid calcium with high-iron foods or when taking iron supplements because it can decrease absorption.

Many foods you eat, like grains and cereals, may also be fortified with iron. Be sure to look for this on the nutrition labels when shopping.

Iron Supplements

Your midwife or doctor will usually screen for anemia early in your pregnancy and again between 24 and 28 weeks. If you are anemic, you may be asked to take a supplement in addition to your prenatal vitamin. Or you may be asked to switch which type of prenatal vitamin you are taking. Your practitioner can help you decide what is best for you.

Many of the supplements can make you feel constipated or your bowels feel sluggish. Not everyone responds well to supplements, either. This is certainly something to talk to your doctor or midwife about because you may need a different dosage or to change supplements. Do not hesitate to try a variety of supplements, including some of the liquids available, until you find one that works for you.

A Word Experts

As you progress through your pregnancy, think about simple ways to increase your iron intake. You will feel better and can reduce your risk of anemia. It will also help if you have already been diagnosed. If needed, ask your doctor or midwife for a referral to a nutritionist. A simple one-on-one visit might be all that you need to get on track.