Beyond Weight Loss - The Mental Health Benefits of Healthy Eating
Often, discussions around healthy eating focus predominantly on weight loss and physical appearance. However, the impact of nutrition on mental health is a crucial aspect that frequently goes unnoticed. The brain, a complex and essential organ, thrives not just on physical activity but also significantly on the quality of our diet. While practices like meditation, journaling, and therapy are valuable for mental well-being, the pivotal role of our nutritional choices is less emphasized. A balanced diet, rich in nutrients, is fundamental for maintaining brain health, influencing everything from mood regulation to cognitive abilities. In today's world, where processed foods high in sugars and refined carbohydrates are prevalent, it's more important than ever to understand how the right food choices can support not only our physical health but also our mental well-being.
The Detrimental Effects of Processed Foods
Our society's reliance on processed foods poses a significant health risk. These foods are typically high in refined flours and sugars, which not only deprive us of essential nutrients but also condition our brains to crave more unhealthy options. Consuming these foods stimulates the dopamine centers in our brains, associated with pleasure and reward, fostering addictive eating habits. To reverse these cravings and improve mental health, it is crucial to eliminate added sugars and refined carbohydrates from our diet, which can transform our brain's physiology and promote healthier eating habits.
Super Food #1: Greens - A Brain's Best Friend -The Power of Kale, Spinach, and Collard Greens
Greens like kale, spinach, and collard greens are nutritional powerhouses, essential for brain health. Packed with vitamins, minerals, and antioxidants, these greens protect the brain and boost cognitive functions. They are particularly rich in folate and other B vitamins, essential for mood regulation and preventing age-related cognitive decline. Regular consumption of these leafy greens can significantly improve focus, memory, and overall mental clarity.
Tip - Fully cooked microwaveable sachets of saag paneer (spinach with Indian cottage cheese) cost about $2-3. I always have a few packets of them handy to eat with my omelettes or flax-seed keto flat bread with hummus and jalapenos.
If you like cooking your spinach or kale curry, try this recipe - I always recommend that you grind the stir fried spinach or kale after you stir-fry it with spices. You can google for recipes "Spinach Curry, food processor"
Super Food #2: Soy Protein - A Mental Health Booster Benefits of Texturized Soy Protein
Texturized soy protein, a high-quality vegetable protein, is incredibly beneficial for both physical and mental health. Rich in essential amino acids, magnesium, and lecithin, soy supports cognitive processes and nerve function. Regular intake of soy protein can assist in mood regulation and bolster overall brain health, making it an excellent addition to a brain-healthy diet. Tofu is available in most grocery stores; Tempeh is a fermented, high-protein, plant-based food typically made with soybeans, but just about any bean, grain, and even some seeds can be made into tempeh. It is available in Indonesian grocery stores, though I have been finding it in many regular grocery stores under Organic section.
Tips: TVP (Texturized Vegetable Protein) chunks and granules are available in most health store.
I like buying Nutrela Soy Chunks from the local Indian grocery stores.
Google for TVP or Soy Chunks delicious recipes - here is one website I like
Note: One of my friends pointed out that Soy Chunks (TVP) are processed food. It is inexpensive and rich in protein. I often eat tempeh and tofu - less processed foods instead of TVP. Key is moderation!
Super Food #3: Beans and Lentils - The Cognitive Enhancers The Nutritional Value of Sprouted Mung Beans
Beans and lentils, especially sprouted ones like mung beans, are excellent sources of nutrition. They are packed with vitamins, minerals, protein, and fiber, which are essential for stabilizing blood sugar levels, maintaining consistent energy and mood, and enhancing cognitive abilities. These legumes also provide substantial amounts of iron and magnesium, vital for brain function and neurotransmitter synthesis. Integrating sprouted beans and lentils into your diet can significantly improve cognitive functions and protect against age-related mental decline.
Tips - sprouted mung beans are available in most grocery stories - including Asian stores. They can be sprinked on your salad or soup as a crunchy add on. I like pancakes made out of sprouted moong beans. Google for recipes using the keyword "Moong Bean pancakes". Variations of this delicious bread can be found in South India, Korea, Indonesia and other Asian countries.
I liked this youtube video - Korean mung bean pancakes (also known as kimchi nokdujeon or bindaetteok), are a staple Korean side dish, and they’re super easy to make! Once you blend the mung beans, add the green onions and kimchi. Then, a few minutes on the frying pan will result in perfectly crisp, savory pancakes.
The Role of Meats and Fish in Brain Health
In addition to these superfoods, meats and fish such as salmon and choice steaks play a vital role in a brain-healthy diet. These foods provide essential nutrients like omega-3 fatty acids, proteins, and minerals that are crucial for brain function. Salmon, for instance, is renowned for its high omega-3 content, which is known to improve mood and cognitive function. Quality meats contribute vital nutrients such as iron and vitamin B12, which are important for nerve health and mental clarity.
Importance of Moderation and Variety
It is crucial to consume meats and fish in moderation as part of a balanced diet that includes a variety of foods. This approach ensures that the brain receives all the necessary nutrients it requires. Fresh vegetables and fruits should form the cornerstone of a brain-healthy diet. These natural sources of vitamins, minerals, antioxidants, and fibers are indispensable for optimal brain function. They help reduce inflammation, protect the brain from oxidative stress, and provide the necessary nutrients for mental wellness.
Creating a Balanced Diet for Mental Well-Being
Adopting a diet rich in superfoods such as greens, soy protein, and sprouted beans and lentils, complemented by moderate consumption of lean meats and fatty fish like salmon, can significantly enhance mental health. This balanced nutritional approach is not just about physical health; it's about nurturing your mind. A diverse diet ensures that your brain gets a comprehensive range of nutrients, each playing a unique role in maintaining cognitive health and emotional balance. The path to a healthy mind involves a variety of nutrients, all contributing to your cognitive health and emotional stability. By focusing on fresh, whole foods and reducing reliance on processed foods, you can effectively nourish your brain and foster long-term mental and physical well-being.
Please share your comments and suggestions below.
Embrace the journey AND the destination!
Why wait for a perfect day to feel happy? Joy, gratitude, and serenity are within you right now. While you chase your dreams, don't forget to dance in the rain of today's joys.
Dive into our delightful writing exercises to discover your unique rhythm, helping you move closer to your goals while sprinkling happiness along the way. Embrace the journey AND the destination!
Set goals. Get things done. Make time for what matters!
Fun Writing Exploration with Joy, Kathy and Dr K!
Myth: We will find happiness when we meet with success – when we find a perfect job/boss, when we find the perfect partner or when we get the perfect body.
Truth: Happier people are more likely to be successful in work, relationships and attain good health. The good news is that we can train our mind to be happier, more engaged, creative, motivated, energetic, resilient, and productive.
1. Play, play, play – write your fantasies, goals, Wish list?
2. Daily joys and gratitude? Reverse Bucket List?
Circle 1-3 positive emotions you want every day – write in your journal!
Remember – Sadness can live with Joy – two different parts of the Brain!
3. What mini actions can you do every day?
At least 3 changes to your daily routine
5-minute meditation a couple of times?
15-minute brisk walk around the block or exercise at your desk?
Fruits, Vegetables or skip that donut!
Stop Being Mean to Yourself - the Art of Gentle Self Talk
Three Lies About Negative Thinking:
Now, here's the truth about negative self-talk:
We have negative thoughts because of that is how the human brain evolved. This helped humans in the past stay safe. Our brains aren't always trying to make us happy, but more about staying safe. But, we can learn to be happier. Two main things to remember are: (a) we can't just turn off negative thoughts, and (b) sometimes, these negative stories can be useful.
Telling yourself good things when you don't believe them doesn't help. For example, saying "I'm thin" when you feel overweight doesn't work. Instead, accept some of the negative things you think, but then look for real proof to help you think better.
Meditating and writing can help you understand your thoughts. But, it's also important to do little things that move you toward what you want. If you think you're "lazy," admit the truth in some aspects of your life, but also try to change little by little.
To sum it up:
Understand that negative thoughts are natural.
Be kind to yourself, even when some negative thoughts are true.
Do small things to reach your dreams, even if your thoughts say you can't.
Check out the Youtube video above - I, sometimes, comfort myself by eating. Unfortunately, it is junk food or chocolate chip mint ice-cream. Here are some alternatives I work on. I am not perfect and these tips do help me. I hope you they will help you too.
Helmstetter, S. (2017). What to Say When You Talk to Your Self. Gallery Books; Updated edition.
Kross, E. (2021). Chatter: The Voice in Our Head, Why It Matters, and How to Harness It. Crown; First Edition.
Goldsmith Turow, R. (2022). The Self-Talk Workout: Six Science-Backed Strategies to Dissolve Self-Criticism and Transform the Voice in Your Head. Shambhala.
Instantly improve your memory with these five mind hacks
Dr Sudesh Kannan aka Dr K
Presented at CypherCon on March 30th 2023 - This recording is with Dr Suresh Kannan MD, brother of the presenter
Are you forgetting to complete tasks? Struggling with preparation for certification exams? Then join Sudesh Kannan (A.K.A. Dr K) as he delivers a 50-minute virtual workshop on how to hack the built-in security and recall features of the human mind.
With Dr K’s five visualization methods, you can expect to not only improve your memory, but enhance the quality of your work, boost your productivity, and refresh your creativity. Featuring a live demonstration of these memory-boosting tips, this is one workshop you’ll never forget.
Importance: Most cybersecurity experts have to remember many details of documents, situations and people. It is easy to improve one’s recall and memory when we understand how our brain remembers important information.
See attached pdf of slides
Co-authored by Lauren Saternus, SSP, NCSP and Dr K
Are you worried about your mental health or is your loved one struggling with mental health issues?
The mental well-being of each one of us is critical to having a positive, more fulfilling experience with the world and the people around us. Stigma and denial can lead us to act against our own self-interests!
Here are some steps that can be taken to begin your journey to mental wellness.
Being in crisis is not necessary before considering any of the following:
It is important to remember that there is no one "right" way to seek mental health support. Everyone's journey to healing and recovery is different and begins at different stages.
Seeking help is not a sign of weakness or selfishness - it takes courage to acknowledge and address your mental health and engage in self-care.
Websites that we recommend are:
https://www.dhs.state.il.us/page.aspx?item=29735 - Illinois Mental Health Support
https://www.nimh.nih.gov/health/find-help - National Institute of Mental Health support page
a guided finger meditation
Engage your senses with soothing music, guided imagery and a labyrinth tracing activity which leverages the power of touch. Click the album cover to learn more.