Eat your way to happiness
With the holidays around the corner, some individuals may feel less than festive. And the sweet, delectable treats that are commonly associated with many end of year holidays lack significant nutrients that help to combat depression and improve mood.
Depression is a mental illness that is characterized by negative thoughts and behaviors. Mental illness is a worldwide epidemic. According to the World Health Organization (WHO) data shows that mental disorders account for 4 out of 10 leading causes of disability worldwide. In 2020, major depression will lead the pack of mental illness as the cause of disability among women and children across the globe. Mental illness impairs one’s ability to carry out daily activities and to interact with others. Depression can become so stifling that it disrupts a person’s quality of life and may result in substance abuse and poor work performance. In the U.S., suicide is the 10th leading cause of death taking about 40,000 lives every year. Studies show that feelings of hopelessness and mental illness are associated with suicide. So it’s crucial to seek help for someone you know who has expressed a sense of hopelessness.
Natural Depressants and Antidepressants — Nutrients to Avoid and Consume
Nutritional epigenetic is a two-way street: Some foods promote health and others bolster disease. To avoid 
the latter, you should steer away from foods that make you feel depressed:
Alcohol: Although the occasional drink is fine, people should limit their alcoholic intake. Heavy alcohol consumption is associated with anxiety and panic attacks; excessive drinking also depletes serotonin, which makes people prone to anxiety and depression.
Caffeine: Caffeinated beverages lower serotonin and increase the risk for anxiety, depression, and poor sleep. Reduce your intake for coffee, tea, and hot cocoa. Also, avoid the urge to sweeten your caffeinated beverages.
High-Calorie, Low Nutrient Foods: When you eat processed, refined sugars, you enjoy a momentary high-energy jolt. Eating sweets raises blood sugar level, increases fat storage, and promotes a crash-and-burn feeling. Maintaining a steady blood sugar level is important to achieve even-keeled energy levels.
Another toxicant linked to depression is aspartame, a chemical used in artificial sweeteners. Aspartame is broken down into smaller molecules that decrease serotonin, which has been dubbed the happiness hormone and is an important neurochemical messenger that regulates appetite and mood.
To eat your way to being healthier, consume epigenetic foods that promote wellness, improve sleep, and elevate your mood. For example, serotonin is a feel-good hormone that uplifts your mood and helps you to sleep better. Eat foods such as chickpeas, which are rich in tryptophan, a precursor of serotonin. Balance your mood and prevent depression by also eating the following foods:
B12 and folate prevent mood disorders and dementias.
- Sources: beetroot, lentils, almonds, spinach, liver (folate); liver, chicken, fish (B12)
Vitamin D deficiency is associated with different mood disorders.
- Sources: sun exposure; breakfast cereals, breads, juices, milk; high-quality supplements
Selenium decreases depression.
- Sources: cod, Brazil nuts, walnuts, poultry
Omega-3 fatty acids are crucial for cognitive and behavioral function. Low levels of omega-3 fats lead to many health problems including mood swings and depression.
- Sources: cod, haddock, salmon, halibut, nut oils, and algae; high-quality supplements
Dark chocolate enhances mood by increasing endorphins in the brain that promote a sense of well being.
There are many healthful foods that act as antidepressants. While these good mood foods are essential for your diet, there’s still more that you can do. Get in the habit of participating regularly in physical activity. Exercise increases your metabolism, enhances mood, and alleviates tension.
September 10, 2015 is national suicide awareness day; if you or a loved one or even a stranger needs help please do not hesitate to ask a lending ear or call the hotline 1 (800) 273-8255
Every life matters. Take care of each other.
We will be closed Monday September 7th for Labor Day; Normal hours begin again Tuesday September 8th at 6:00am
Source: https://www.afsp.org/understanding-suicide/facts-and-figures
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Come on down and join us for some classes! This week’s classes posted below!
Next week class schedule is here. We’ll have one special class this coming Thursday at 6.15 pm. Kate Cherichello (actress from “A Wonderful Life” musical) will teach mat Pilates. Don’t miss great opportunity to try something new in our club.
