Meditation: An Effective Way to Beat Stress and Worries

Meditation: An Effective Way to Beat Stress and Worries

Meditation is something that some people consider to be a religious thing for certain cultures, but that isn’t always the case. Meditating can be beneficial to anyone who wants to do it, because it helps you clear your mind and de-stress a especially during these trying times.

Stress is a much larger component of your immune system than you may have thought. Getting de-stressed can make a huge difference in the frequency and probability of you getting sick.

Stress can mess with a lot of things in your body. For example, it can cause rashes, it can make you tired, and it can certainly lower your immune system. This is all mostly due to the hormone cortisol, which is released when you’re stressed out.

Cortisol is fine in small amounts, sometimes even helpful, but you’ll start to run into problems once you’re consistently stressed and your body is always used to having cortisol in it.

Cortisol can cause breakouts in acne and unsightly rashes, usually due to the fact that it reduces your blood circulation.

However, the issues run much deeper than that. Cortisol actually suppresses your immune system to the point where you’re not very well protected at all if you encounter a virus.

This may have become evident to you if you’ve ever been really stressed for an extended period of time, and you almost always get sick afterwards. The reason meditation helps with this so much is that it’s an incredible way to clear up your mind and alleviate stress.

By taking your mind off of the unpleasant events happening around you, and just being in one place for a moment, you’re able to let your body relax.

This helps reduce your stress levels, which will lower your cortisol levels, ultimately boosting your immune system. 

Choose any type of meditation that works for you

Practices like yoga, Qigong, and Tai chi also involve meditation associated with movement, furthering the mind-body connection by adding movement to the practice.

You can also use guided imagery or guided meditation, in which you visualize yourself in a calm and relaxing state or mantra meditation where you choose a syllable, phrase, thought or word that you repeat repeatedly to yourself, shutting off extraneous thoughts that are trying to invade your brain. Similarly, mindfulness meditation attempts to keep you in the here and now so that you don’t focus on negative thoughts.

Meditation on Twin Hearts

I personally practice Meditation on Twin Hearts (MTH). This meditation is a simple yet powerful technique as it incorporates four of the most common type of meditation: awareness, spiritual, focused, and mantra meditation.

MTH is an advanced meditation technique introduced and guided by GrandMaster Choa Kok Sui, the founder of Modern Pranic Healing and Arhatic Yoga, which originated in the Philippines.

 

This meditation has been translated into over 20 languages, and is practiced by hundreds of thousands in more than 150 countries, by people of different religions (including Hindus, Christians, Buddhists, Muslims, Sikhs, and Jains) as well as other cultures and philosophies.

Science behind Meditation on Twin Hearts

Using quantitative brain waves or EEG studies, Jeff Tarrant, PhD and Neus Raines, PhD saw differences between the brain waves of experienced and non-meditators of Meditation on Twin Hearts.  Results revealed experienced meditators had significantly more gamma waves (30-90 Hz) at pre- and post-tests. These brainwave patterns were found particularly at the anterior and posterior cingulate cortex suggesting increased integration and activation of key brain regions with the ability to modulate attention and states of alertness. Increased gamma waves are observed in high levels of cognitive functioning particularly in successful professional athletes, entertainers and high performing professional musicians when they are “in the zone.”  Psychological functioning assessments using the Brunel Mood Scale (BRUMS) and the State-Trait Anxiety Inventory (STAI), as well as questionnaires using the coping self- effacing scale and the Five Facet Mindfulness Questionnaire (FFMQ), also suggested that practice of Meditation on Twin Hearts effectively reduces anxiety and improves cognitive function and happiness – even if one practices for the first time. Source: meditationontwinhearts.com

 

Meditation on Twin Hearts is a simple yet powerful way to de-stress yourself. Through the guided meditation, you will learn how to produce loving and positive energies (by focusing on the Prayer of St. Francis of Assisi), which you then use to bless other people. What could be more de-stressing than that?

Join the Meditation on Twin Hearts… every night at 7:30Pm Monday to Friday via Zoom or FB Live. With Self-healing session to relieve stress, worries, relationship and even financial problems. Meditation is like fervently praying to God through a strong spiritual connection…
Interested? Message Us at m.me/oleia.ph. We’ll give you the Zoom Link. Free of charge. Open to the public.

Family and Parenting

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All By Myself

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Can your Phone Determine your Personality?

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Good Fats for Depression

Good Fats for Depression

Eat good fats to prevent Depression

Eating more good fats and less bad fats helps avoid depression, Alzheimer’s and other inflammatory brain diseases.

Fat – in general – is not an enemy to the brain.  In fact, almost 60% of the brain is made from fats, dietary fats.  However, these are special fats that have a purpose – not the same kind of fat that sits on the belly.

The brain cells are called neurons.  Each neuron is covered in a membrane that’s made from fats or fatty acids.  You need to eat fats in order for cells to make this membrane and to keep it strong.

You also have a protective substance in your brain called myelin.  Myelin is a covering that helps to keep the signals in your brain from getting crossed.  You can think of it like the plastic coating on an electrical cord.

The coating keeps the electricity moving in the right path.  Myelin does the same thing for your brain.   And myelin is made up mostly of fat.  In order to make myelin, you need to eat fats so that the raw materials are there to make it.

But the wrong kind of fat, particularly trans fats can actually cause problems for your brain.  And carrying too much fat on your body can also cause problems.

Eliminate Trans fats

Trans fat is actually a man-made type of fat.  This comes from taking unsaturated oils and adding hydrogen to them so that they’ll stay solid at room temperature.  This type of fat is found in foods such as margarine and shortening.

Trans fats are also commonly found in french fries, chips, cookies and packaged snack foods.  This type of fat was once thought to be healthier.  However, modern research revealed that it is not only healthier, but it’s actually worse for your health.

Why do trans fats cause depression?

Your body uses natural fats found in foods to function daily. Natural fats keep cell membranes healthy and take vitamins A, K, D, and E to the brain. Trans fats kick out and replace natural fat cells.  When trans fats do this, they destroy cell membranes, wreak havoc on hormones, adversely affect memory and create depression.

Trans fats increase serum cholesterol. Serum cholesterol is cholesterol that floats in the blood. Trans fat also creates ‘bad’ LDL cholesterol which is created by eating lots of trans fatty foods. LDL cholesterol gunks up and blocks arteries, severely reducing blood flow to all parts of the body. Research proves that eating trans fats causes depression by clogging arteries and limiting blood supply carrying important nutrients to the brain.

Your brain is protected by a blood-brain barrier (BBB). The BBB keeps a lot of LDL cholesterol away from your brain, protecting it from being clogged up with fat. But your brain needs fat to function. So your brain makes its own fat, because it needs fat in its membranes, tissues, and the myelin sheaths which protect neurons. Neurons are important. Your body sends information via nerves to neurons. Nerves are like highways, and neurons are like pits stops. Neurons take the information and reply with what the body should do. It takes milliseconds for the entire process to happen. It’s so fast, you often don’t even realize it has happened.

Trans fats have been shown to replace good fats in the brain. Since 60 percent of your brain is made up of fat, this replacement of good fat by trans fats creates trouble. Trans fats replace good fats, like DHA, in your brain. So, trans fats eat away at the blood-brain membrane which is made up of fat. As trans fats become part of the brain’s membranes or myelin sheaths, they interfere with the communication between neurons. As a result, your brain cells shrink or die off. Memory goes. Depression sets in.

Read more at https://www.beliefnet.com/columnists/depressionhelp/2019/02/foods-cause-anxiety-depression.html#4OueuFowvr5vzeur.99

Fatty Acids

Fats are food groups that contain different fatty acids. The brain needs specific types of fatty acid in order to function at its peak.  You need polyunsaturated fatty acid (PUFA), saturated fatty acid (SFA) and monounsaturated fatty acid (MUFA), more or less in right amount in order to have good brain health.

When you are getting too much animal-sourced saturated fats and trans fats and not enough of the PUFA and MUFA in your brain, you may suffer from problems such as:

  • Depression
  • Dementia, Alzheimer’s
  • Schizophrenia
  • Allergies
  • Attention deficit disorder

Polyunsaturated Fatty Acids

Polyunsaturated fatty acids include DHA, an omega-3 fatty acid that helps boost brain power.  Omega-3 fatty acids have been shown in research to help improve intelligence.  This is especially true when infants and young children are given these fatty acids.

Most people have more of the polyunsaturated omega-6 fats in their diets than omega-3 fats.  Omega-6 AA fats come from meat, corn, and dairy sources.

For most people, the answer is to add more omega-3 fatty acids.  You can do this through your diet by more Omega-3-rich fatty fish, nuts and seed oils like flaxseed oils.  Many people find that they have better mental health and mental clarity when they restore this type of balance.

Animal-sourced Saturated Fat in Your Diet

Recent studies have shown a connection between the saturated fat from animals and plaque on the brain.  Plaque on the brain is known to cause problems with memory loss and is evident in patients with Alzheimer’s disease.

Research showed that people who had a diet high in animal-sourced saturated fat had higher levels of a protein that can form plaques on the brain.  Those involved in the study that had a diet low in animal saturated fat had lower levels of this same protein.

Though this was a small study, the evidence shows how important it is to be careful about your fat consumption.  Animal-sourced saturated fats are more likely to lead to brain problems.  They also put you at greater risk for heart disease.

 

Reducing Animal Fats 

Saturated fat is the type of fat that’s mostly solid at room temperature.  This is usually found in animal fats.  You can find saturated fat in lard, butter, milk, beef, chicken, and pork.  You don’t have to totally eliminate these foods from your diet, but it’s important to make good choices about them.

You don’t have to throw out meat from your diet altogether.  However, you should try to minimize red meat and look for lean meats when you purchase them for you and your family.

It’s also a good idea to limit red meat to once a week on your family’s menu.  The other days can include poultry and fish or vegetarian meals.

So, here are the good guys– the Good fats!

Coconut Oil 

One good source of saturated fatty acid that is good for overall wellness and the brain is coconut oil, which is the best cooking oil. It is more stable in heat with higher flash point. One can also add coconut milk in cooking to enhance the saturated fat content of the meal.

Monounsaturated Fatty Acids

Monounsaturated fat is liquid at room temperature.  This is found in plants and plant-based oils.  With this type of fat, you actually reduce your risk of disease and improve your health.  MUFA is found in olive oil, moringa seed oil, flaxseed oil, nuts, avocado and other plant foods. It is believed that MUFA is the healthy fat in Mediterranean diet.

Supplements for Brain Health

If you’re struggling to eat enough healthy fat in your diet, supplements can help make up the difference.  There are a few different supplements that will improve your brain health and help you get the right type of fat.

First, fish oil supplements can be very helpful.  They’re full of omega-3 PUFA and can help you have better heart health in addition to helping your brain.  If you choose fish oil supplements, it’s important to make sure that they are high quality.  Avoid inexpensive generics that don’t contain enough quality omega-3 acids to help you.

Flaxseed oil is another supplement that can really improve your brain health.  Flaxseed oil is so useful for every part of your body that it won’t be stored as fat if you add it to your diet daily. 

Try Oleia Softgels dietary supplement, a blend of Omega-5 & Omega-9 monounsaturated fats, good for brain health.

Oleia Softgels also help balance-off the pro-inflammatory diet, which is linked to depression.

Depression and Inflammation

While it is not certain that Major Depressive Disorder (Depression) is a pure ‘inflammatory’ disease, research shows that patients with inflammatory diseases are more likely to show greater rates of depression; that a large number of people with major depression show elevated peripheral inflammatory biomarkers, even in the absence of a medical illness.

“I prescribe Oleia Softgel 500mg 2caps per day to my patients because it helps provide deficiency of anti-inflammatory fats in the major neurotransmitters of the brain, which causes swelling of neurons that lead to mental illness like depression, aneurysm, Alzheimer’s disease and schizophrenia. Mental illness may be caused by reaction to environmental stresses, genetic factors, poor food choices or a combination of these. It is very crucial that we provide proper attention to our brain by eating healthy foods especially good fats, by exercising regularly and taking Oleia Softgels daily” -Dra. Myrna Cuerdo, Psychiatrist

Stay Healthy. MUFA More!

Stay Healthy. MUFA More!

Who wants Fats? 

When we hear the word FAT, the reaction is usually unappealing and displeasing. Nowadays, we are living in a more health-conscious society (because of so many diseases  that are suddenly developing) and no one doesn’t want to get fat, to be labeled as fat, or to eat fat.

But over the years, there are numerous studies that slowly proved the mistaken belief of the “all fat is bad” argument. Fats are important part of the diet. The body actually needs fat for energy and to process certain vitamins and minerals. However, not all fats are created equally. They don’t have the same effects on our health. In everything, there is always the good and the bad, even when it comes to fats.

Good fats can actually lower cholesterol levels, boost brain function and promote meal satisfaction while packing up on unhealthy fats can contribute to chronic disease and weight gain.

Monounsaturated fatty acids (MUFA)

MUFAs have gained a reputation as being one of the “good fats”—that is, fats that are beneficial to health. Recent evidence tends to indicate more favorable effects to general health as well as to reducing risk of cardiovascular diseases and other inflammation-related diseases. This has been strongly supported by many experts.

MUFAs are one of the two types of unsaturated fatty acids. Unsaturated fats primarily come from plant foods, such as nuts and seeds, and are liquid at room temperature. The two types of unsaturated fatty acids are MUFA, which have one double bond in the chain; and polyunsaturated fatty acids (PUFA), which have two or more double bonds.

The most common MUFA found in food is oleic acid, a fatty acid that occurs naturally in vegetable and animal oils, especially olive oil. Olive oil is 70 – 80% oleic acid. Many studies described its health benefits, such as reducing cholesterol levels, lowering blood pressure, reducing inflammation, and protecting from breast cancer. MUFAs are found often in foods like olive oil, nuts, avocados and whole milk.

Replacing bad fats (animal-based saturated fats and trans fats) with unsaturated fats like MUFA may offer health benefits such as the following:

1. Protects Against Heart Disease

Diets high in MUFAs were associated with reduced risk for heart disease, heart attack, and stroke. Consuming higher levels of MUFAs than saturated fats has a protective effect against metabolic syndrome, a cluster of disorders that increase a person’s risk for cardiovascular disease.

Additionally, MUFA have beneficial effects on blood lipids. They reduce LDL Cholesterol levels (“bad” cholesterol), and increase HDL Cholesterol levels (“good” cholesterol). They also decrease blood levels of triglycerides. So eating MUFA tends to produce a general improvement in the overall pattern of blood lipids, that ought to be quite friendly to the cardiovascular system.

2. Aids Weight Loss

There are studies that establish a concentration of 60 percent monounsaturated fats, with a ratio of 1:5 saturated fats to unsaturated fats, showed the highest occurrence of body fat loss and ability to prevent further fat concentrations within the body.

3. Improves Mood and Lowers Depression Risk

Replacing saturated fats with monounsaturated fats in your diet can reduce anger and hostility levels as well as increase your daily physical activity and resting energy expenditure, meaning you burn more calories while at rest. The Mediterranean diet is associated with lower levels of depression.

4. Increases Bone Health

High monounsaturated fatty acid (MUFA) intake is associated with higher bone density and lower bone fracture risk. It allows your bones to absorb calcium efficiently, leading to denser bones and less occurrence of brittle bones and conditions like osteoporosis.

5. Reduces Cancer Risks

While some researches have been inconclusive, a lot of recent material supports the hypothesis that diets high in fat, especially unsaturated fats, lend themselves to a reduced risk of certain cancer.

Diets containing oleic acid reduced breast cancer risk. A study of women in Sweden found that those with diets higher in monounsaturated fats (as opposed to polyunsaturated fats) resulted in a less frequent incidence of breast cancer.

6. Suppress Rheumatoid Arthritis Symptoms

Diet plays a role in improving the pain and stiffness of those who already have rheumatoid arthritis. Compared to healthy people, rheumatoid arthritis patients ate significantly fewer MUFAs, suggesting that MUFAs may prevent the disease.  In addition, olive oil consumption was associated with a lower risk of rheumatoid arthritis.

7. Protects the Liver

MUFAs can protect against liver injury due to a drug overdose. In rats, a high-MUFA diet protected against acetaminophen (Tylenol)-induced liver injuries. The presence of monounsaturated fats in the cell membrane of liver cells reduces the cells’ susceptibility to oxidative damage.

In addition, diets rich in MUFAs tend to decrease liver fat content, which may protect against nonalcoholic fatty liver disease.

8. Benefits the Immune System and Lowers Inflammation

Chronic inflammation is thought to be the leading driver of some of the most challenging diseases of our time, including rheumatoid arthritis, cancer, heart disease, diabetes, asthma, and even Alzheimer’s.

Olive oil is mainly made up of mostly monounsaturated fatty acids, the most important of which is called oleic acid. Oleic acid is known to be extremely heart-healthy and capable of fighting free radical damage (or oxidative stress), which has numerous health implications. The high amount of antioxidants in Olive oil means it protects your cells from damage. It also helps improve memory and cognitive function and works as an anti-inflammatory agent. Since inflammation is at the root of most diseases, olive oil which is  is a major component of MUFA plays a big role in fighting all these health disorders.

Get all these MUFA Benefits in a Softgel!

Aside from eating healthy and eliminating animal-sourced saturated fats and trans fats in our diet, incorporating Oleia Softgel MUFA Supplement into our daily routine will help you gain these benefits as Oleia softgel contains natural anti-inflammatory nutrients, giving optimal health benefits. Oleia softgel is recommended for the adjunct remedy for many chronic inflammatory diseases.

It is really important to be cautious about what we eat as it affects our overall health. Choosing the healthy fat over the bad ones will reap you amazing health benefits.

So friends, stay healthy, MUFA more!

 

 

About The Author

Andrea Daguno is a full time home maker. When she is not busy taking care of her husband and kids, she goes out giving financial management talks. She is a proud breastfeeding mom for four years running and an avid Oleia user.

A Fat Fact: Trans Fat can Shrink your Brain!

A Fat Fact: Trans Fat can Shrink your Brain!

With this busy– almost no time out lifestyle that we have these days, there are many food choices made for our convenience. We can just dial any fast food for delivery if we are stuck in our office desk… Or we can just shoot that packed food from the grocery shelf  if we want to indulge into a well-deserved easy meal after an exhausting day.

But do you ever consider checking on the labels of the food from that nearby store or even bothered to research what’s in it you just ate from your favorite fast food chain? I bet not.. or maybe you just forgot. Yay! FORGOT? This may make you remember to look on the label first before even thinking of picking that food for your next meal.

Beware of Trans Fats

Trans fats can make food taste good, last longer on grocery-store shelves, but they are hazardous for your health. These fats can be identified in the list of ingredients as hydrogenated or partially hydrogenated oil. They can even sneak into foods labeled “zero trans fat” (because some may still contain 0.05 grams!). However, even a small amount will cause great damage to health. This is a man-made, artificial “fat” that the body is not well equipped to break down, utilize, or eliminate.

Transfat prolongs the shelf life of processed foods, but it reduces the shelf life of people.

Trans fats are often found in processed foods. They are commonly found in fried foods, store-bought salad dressings, pie crusts, muffins, chips, baked goods and other processed and convenience food.

 

Trans Fat and Mental Health

Regularly eating trans fats can lead to diseases like dementia and depression.

The World Health Organization says that 47.5 million people around the world are living with Dementia.

Dementia is a group of symptoms that affects mental cognitive tasks such as memory and reasoning. It is an umbrella term that Alzheimer’s disease can fall under. It can occur due to a variety of conditions, the most common of which is Alzheimer’s disease (Healthline). Alzheimer’s disease is responsible for about 50 to 70 percent of all cases of dementia.

A recent study that looked at the diets of people at-risk for Alzheimer’s has revealed that a balanced diet high in vitamins and low in trans-fats is good for you. Specifically for your brain, and could possibly be a check against the debilitating effects of aging on your thinking organ.

There are many studies in the past about brain health and diet which relied on self-reporting questionnaires but this recent research that was carried out by Oregon Health and Science University’s Gene Bowman, is a significant one because it  used blood work from 104 people who are over the age of 87 and are at risk for Alzheimer’s. Once the blood was drawn, the subjects were then given a series of cognitive tests to see how they performed.

The researchers found that subjects with high levels of vitamins B, C, D and E had higher scores, as did subjects with high levels of omega-3 fatty acids. Conversely, people with high levels of trans fats had lower scores.

Researchers also carried out brain scans on 42 of the participants and discovered that the subjects whose blood was brimming of vitamins and healthy fatty acids also had more brain mass than their trans fat laden counterparts. They’ve found out that a diet high in trans fats shrinks the brain and increases the risk of dementia.

Our brain is made of about 60 percent of fat and this comes from the fats in our diet. When trans fats become part of the cells and nerve sheaths they replace vital brain fats, such as DHA, an essential omega-3 fatty acid. As a result, cellular communication suffers, the cells degenerate, brain volume shrinks, and memory and cognition suffer.

Now, let me ask you: How’s your brain? Don’t fret! If you feel it is still at least the same size, there is still hope to avoid your brain from shrinkage— go for brain-friendly diets!

Better Food, Better Brain.

As the opposite of brain food, you can eliminate trans fat by avoiding processed food and those food that has ”hydrogenated oil” or ”partially hydrogenated oil” on their labels. 

Instead, consume those healthy natural fats such as olive oil, coconut oil, avocados, nuts, and butter which are better for your physical and mental health.

Diets high in vitamins B, C, D, and E, and  Essential fatty acids (EFA’s such as Omega 3 and Omega 6) protects the brain from shrinkage and promotes a healthy brain. These EFA’s assist with brain and nerve tissue development, reduce inflammation, regulate mood and strengthen the immune system. It is important to ensure that you are getting EFA’s in your diet, as your body cannot produce them by itself. 

Good thing there is Oleia softgel!

Oleia softgel contains good fats from good oils like moringa seed oil & olive oil that can give optimal wellness to the brain. The good fats in Oleia softgel help correct brain fats balance for better mental health and function. Oleia softgels have faster and longer lasting effect than other brain health supplements.

So check out Oleia softgel today, it has all the excellent source of fats that will not let  your brain shrink!

About The Author

Andrea Daguno is a full time home maker. When she is not busy taking care of her husband and kids, she goes out giving financial management talks. She is a proud breastfeeding mom for four years running and an avid Oleia Topical Oil user.

7 Eating Habits to Manage your Mood

7 Eating Habits to Manage your Mood

Have you ever indulged in ice cream or cake when you are feeling down or upset? How about being stuck in traffic on your way to work without breakfast and suddenly felt “hangry” (Hungry+Angry)? Did you know that your energy level, your ability to think clearly and to handle stress is all affected by what you had at your last meal? Our mood can affect our food choices. But at the same time, our food choices can also affect our mood. Put simply: Food and mood have an effect on one another. Like what I shared with you on my previous blog, the mind and the body is a single entity, what you put in your stomach affects your mood and vice versa. It all begins with what kind of foods and drinks we intake that determine the nutrients in our system and how quality our physical, mental, as well as emotional well-being functions.

Having known that, have you ever considered which of your current eating habits and food choices are worth keeping that can make you feel happier and healthier? And how about the ones you should ditch?  Here are some positive suggestions you can make to improve your eating to manage your mood and can also support your overall health.

anti-inflammatory foods

  1. Eat regularly

Eating regular meals and snacks at the same times every day and choosing foods that release energy slowly will help keep your blood sugar levels steady. If your blood sugar drops you might feel tired, irritable and depressed. But having a regular eating schedule helps ensure that your body has a continuous source of fuel, and this may assist in keeping your mood stable.

Balance your mealtimes and try eating smaller portions spaced out more regularly throughout the day. Avoid skipping meals as it actually makes your body less able to take in food, and you are more liable to overeat at the next meal—aside from you getting “hangry” when you try to prolong the growling of your stomach. Eat foods like pasta, rice, oats, wholegrain bread and cereals, nuts and seeds– those that slowly release energy. On the other hand, avoid foods that make your blood sugar rise and fall rapidly, such as sweets, biscuits, sugary drinks, and alcohol.

anti-inflammatory foods

  1.     Keep yourself hydrated

Drinking enough fluids daily is important for health and well-being. Dehydration can affect brain structure and function because it is also involved in the production of hormones and neurotransmitters. If you don’t drink enough fluid, you may find it difficult to concentrate or think clearly. It can also lead to digestive problems such as constipation and an overly acidic stomach.

It is recommended to drink at least 8 glasses of fluids daily. Water is the cheapest and healthiest option. Drinking tea, coffee, juices, and smoothies all count towards your intake but be aware that these may also contain caffeine or sugar.

anti-inflammatory foods

  1. Get your “Five a day”

What is five a day? It is simply the recommended daily servings of fruits and vegetables. Fruits and vegetables contain a lot of the minerals, vitamins, and fiber we need to keep us physically and mentally healthy.

What do five servings of fruits and vegetables look like? In general, a serving of whole fruit equals the entire fruit, while a serving of cut-up fruit is one cup, or about the size of a small fist. A serving of vegetables (fresh, frozen, or canned) is a cup, and a serving of raw green leafy vegetables is two cups. Measure, measure! Nah! Experts say don’t stress about keeping track of numbers. Instead, simply focus on adding more fruits or vegetables into every meal and snack. Devote half of your plate to fruits and vegetables.

To start, stick with your favorites, as you are more likely to eat them on a regular basis. If you want to keep it simple, focus on the “big three”: leafy green vegetables, citrus fruits, and berries. Fresh, frozen, tinned, dried and juiced (one glass) fruits and vegetables all count towards your 5 a day.

anti-inflammatory foods

  1. Look after your gut

Your Gut is your second brain. Good gut health is not just for your physical health, but for your mental health as well. It’s not only what food you put in your stomach, but it is also important how you break down that food and absorb the nutrients for you to utilize all the vitamins and minerals from your food. Sometimes your gut can reflect how you are feeling emotionally. If you’re stressed or anxious or eating on the run, this can make your gut slow down or speed up, hence,  you can’t digest well. If you’re feeling stressed and you think it is affecting your gut, try some relaxation techniques or breathing exercises.

For healthy digestion, you need to chew your food slowly, have plenty of fiber, fluid and exercise regularly. Adding fiber-rich foods and fermented foods like yogurt can promote the growth of good gut bacteria that have a positive impact on mental health. Avoiding processed foods, high-fat foods, and foods high in refined sugars is extremely important to maintaining a healthy microbiome, as these foods destroy good bacteria and promote the growth of damaging bacteria.

Healthy gut foods include fruits, vegetables and whole grains, beans, pulses, live yogurt, and other probiotics.

anti-inflammatory foods

  1.     Get enough protein

Protein contains amino acids, which make up the chemicals your brain needs to regulate your thoughts and feelings. These chemicals are responsible for whether you are calm or agitated, alert, tired, happy or depressed. Protein also helps keep you feeling fuller and alert for longer. Eating protein with every meal helps the food last longer in your stomach and bloodstream, prevents blood sugar crashes and also keeps you up and alert for several hours after eating.

Smart protein food choices are lean meat, seafood, eggs, cheese, legumes (peas, beans, and lentils), soy products, nuts, and seeds.

anti-inflammatory foods

  1.     Manage caffeine

Caffeine acts as a central nervous system stimulant- an important part of which is the brain.  People usually take it to get a quick burst of energy, however, it can also make you feel anxious and depressed. Moreover, if it keeps you awake at night, definitely it can affect your mood the next day. It will also give you withdrawal symptoms if you stop suddenly. Caffeine affects everyone differently, so if it negatively impacts you, avoid drinking it or try opting for caffeine-free or low-caffeine beverages.

Manage your caffeine intake as overconsumption is being linked to an increased risk of depression. Drinking many caffeinated beverages can also cause adverse effects going beyond your mood including insomnia, an upset stomach, and muscle tremors.

You can find caffeine in tea, coffee, chocolate, cola, and other manufactured energy drinks.

  1.     Eat the right fats

Your brain is composed of about 70 percent fat. It needs essential fatty acids from your diet to keep it working well. Omega-3s and other healthy fats help improve brain chemical activity by assisting brain cells in communicating with each other and reducing inflammation that can damage brain cells. This anti-inflammatory component of healthy fats helps prevent depression, anxiety, and other mental disorders. So rather than avoiding all fats, it’s important to eat the good ones.

Healthy fats are like the ones found in oily fish, poultry, nuts (especially walnuts and almonds), olive and sunflower oils, seeds (such as sunflower and pumpkin), avocados, milk, yogurt, cheese, and eggs. These essential fats can also be found in Oleia softgel dietary food supplement–this is an excellent choice especially to those who are suffering from this dietary shortfall.

Small steps in changing your dietary habits can make a big difference in the long run. Next time you’re feeding your body, don’t forget that you’re also feeding your brain. Embrace healthy eating and enjoy happy living!

References: Harvard Health Publishing, Healthline, Mind and Mental Health Charity

 

About The Author

Andrea is a full time home maker. When she is not busy taking care of her husband and kids, she goes out giving financial management talks. She is a proud breastfeeding mom for four years running and an avid user.