Nom, Nom, Nom: Nutrition and Mental Health

Many of us have a challenging relationship with food and their connection to our emotions. Some of us associate food with love, so when we couldn't get love, a full belly was a decent replacement. Or it was a way to cover up the hurt emotions we felt by being full. However, the flip side of that is that the food we eat can improve our well-being and mood in a way that we might never have thought.

Let’s dig into how nutrition and mental health are connected—and how you can eat your way to a happier, healthier mind.

Food for Thought

Imagine your brain as a high-performance machine. To keep it running smoothly, you need to fuel it with the right nutrients. Foods rich in vitamins, minerals, and antioxidants provide the brain with the tools it needs to function at its best. On the flip side, a diet loaded with processed foods, sugar, and unhealthy fats can clog up the works, leaving you feeling sluggish, anxious, and down in the dumps.

Mood-Boosting Munchies

So, what should you be eating to keep your brain happy? Start with the basics:

• Omega-3 Fatty Acids: Found in fish like salmon and walnuts, these healthy fats are known to boost brain function and reduce symptoms of depression.

• Whole Grains: Foods like oatmeal, brown rice, and quinoa provide a steady release of energy, keeping your mood stable throughout the day.

• Leafy Greens: Spinach, kale, and other greens are packed with folate, a B vitamin linked to lower rates of depression.

• Fermented Foods: Yogurt, kimchi, and kefir are loaded with probiotics, which can improve gut health—and, believe it or not, a healthy gut is key to a happy mind.

Fun Fact: Gut Feeling

Speaking of your gut, did you know it’s often referred to as your “second brain”? That’s because your gut and brain are closely connected through the gut-brain axis. A healthy gut can produce more serotonin, the feel-good hormone, helping to keep your mood in check.

Treat Yourself (Wisely)

This doesn’t mean you can’t indulge now and then. The key is balance. Enjoy your favorite treats in moderation, but make sure your overall diet is rich in brain-boosting foods. After all, a happy brain leads to a happy life—and it all starts with what’s on your plate!

Just Breathe to Reduce your Stress

Before I became a therapist, I had a period in my life where I attended some weekend meditation retreats on the regular. During these weekend, there would be talks, formal sitting meditation (which included breathing exercises) and walking meditation. 

This was before "mindfulness" found it's fame and I really just thought of it all as meditation. At the end of these weekend, there would be a clarity to everything around me; my thoughts, breath, vision and more. The breathing was always something I could bring into my everyday life that I found helpful.

What Is Mindful Breathing?

Mindful breathing involves paying close attention to your breath and using it as a tool to anchor your mind in the present moment. It’s about observing the natural flow of your breath without trying to change it. This practice helps calm your nervous system and reduces the impact of stress.

How to Practice Mindful Breathing

1. Find a Comfortable Position: Sit or lie down in a relaxed position. Ensure you’re comfortable and can breathe freely.

2. Focus on Your Breath: Close your eyes and bring your attention to your breathing. Notice the sensation of the air entering and leaving your nostrils, the rise and fall of your chest, or the expansion and contraction of your abdomen.

3. Use a Breathing Technique: Try the 4-7-8 method: inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8. This pattern helps to slow your breathing and calm your mind.

4. Be Present: If your mind wanders, gently bring your focus back to your breath. The goal isn’t to stop thoughts but to observe them without judgment.

5. Practice Regularly: Incorporate mindful breathing into your daily routine, even if it’s just for a few minutes. Consistent practice can build resilience to stress and enhance overall well-being.

Benefits of Mindful Breathing

• Reduces Stress: Mindful breathing helps lower cortisol levels and activates the body’s relaxation response, making it easier to manage stress.

• Improves Focus: By anchoring your attention on your breath, you can improve your concentration and clarity.

• Enhances Emotional Balance: Regular practice fosters emotional stability and helps you respond to stressors with greater calm and resilience.

Incorporating mindful breathing into your daily life can transform your approach to stress. By taking just a few minutes each day to focus on your breath, you can cultivate a sense of inner peace and improve your overall mental and emotional well-being.

Positive Affirmations can be Powerful

There's a bit of jumble in the psychology world between affirmation and toxic positivity. I've found that toxic positivity, ie putting a positive spin on anything and everything, really differs and if you can hold them apart, affirmations are extremely helpful. 

Affirmations are more about being kind to, and encouraging yourself rather than being positive about everything. They can help you make it through a challenging time, but they must be paired with reality to truly be effective.

Here’s how embracing positive affirmations can bring a touch of magic to your day.

What Are Positive Affirmations?

Positive affirmations are short, uplifting statements that you repeat to yourself. They’re like little pep talks that remind you of your strengths and potential. For instance, saying, “I am capable and resilient” can help reinforce a positive self-image and boost your confidence.

Why They Work

• Boosts Confidence: Regularly repeating positive affirmations helps you internalize a positive self-view. It’s like giving your self-esteem a daily workout, helping you feel more confident and capable.

• Shifts Perspective: When you focus on positive statements, you train your mind to look for the good in situations. This shift can help you approach challenges with a more optimistic outlook, making them easier to navigate.

• Encourages Resilience: Positive affirmations can help you bounce back from setbacks. By reinforcing your strengths and affirming your ability to overcome obstacles, you build mental resilience.

How to Use Affirmations

• Keep It Simple: Choose affirmations that resonate with you and are easy to remember. “I am worthy of love” or “I embrace my potential” are great starting points.

• Repeat Often: Incorporate your affirmations into your daily routine. You might say them in the morning to start your day on a positive note or whenever you need a confidence boost.

• Believe in Them: The key is to truly believe in the affirmations you’re using. The more you align with these positive statements, the more powerful they become.

In essence, positive affirmations are a delightful way to uplift your mood and reinforce a positive mindset. By regularly repeating these affirmations, you can nurture a more optimistic and resilient outlook on life.

Be Grateful, Dammit!

Sit back, close your eyes and forget all your complaints about life for one second. Think instead to the other side, the things you are grateful for. It might be big things like having a roof over your head or a loving partner. Or you might be able to see smaller things you're grateful for like the food you're eating right now, or an interesting cloud in the sky. There is power in being able to see what you're grateful for and remind yourself of that every day. It's not a reality shadowing practice in that you forget all the bad, just that you remind yourself of the good, as well.

Cultivating gratitude can bring a sense of inner peace and contentment, so here's how you can make gratitude a part of your daily routine and reap its benefits.

Start Small

Begin by setting aside a few minutes each day to reflect on what you’re thankful for. It doesn’t have to be a grand gesture—just jotting down a few things, big or small, can make a difference, whether it’s a kind word from a friend or a moment of tranquility. Acknowledging these positives can shift your focus from what’s lacking to what’s abundant in your life.

Do it Consistently

Integrate gratitude into your daily routine. Choose to write in a gratitude journal each morning or evening, maybe even sharing what you're grateful for with a partner or friend. This practice reinforces a positive mindset and encourages you to notice the good even on challenging days.

Shift Your Perspective

When faced with difficulties, try to find a bit of a silver lining. Asking yourself, “What can I learn from this?” or “What am I still grateful for despite this challenge?” can help you maintain a balanced outlook.

Accepting gratitude into your daily life can foster a deeper sense of inner peace and joy. By focusing on what’s good, you create a positive ripple effect that enhances your overall well-being. Start small, stay consistent, and watch how gratitude transforms your perspective.