7 Foods For Happiness and Better Mental Health, According to an MD

We all have days where everything seems to go wrong. Nothing feels good, and nothing seems to improve your mood. Food, however, can be a powerful tool for turning things around. Although instinct might lead you to think of indulgent comfort foods or decadent desserts, the reality is that the foods we often turn to when we're feeling down aren't the ones with the potential to make us feel better. Whether you're interested in foods to eat for happiness in the long term, or quick bites that won't make you feel worse, we asked an expert to share some of the best foods to help battle depression.

While there's no one superfood that can serve as a cure-all for mental health, what you eat matters — especially as it pertains to energy and mood. If you're feeling down, science says you may actually want to skip the ice cream and pizza. Instead, focus on eating your way to happiness with intention. Here's what you need to know to get started, according to a doctor.

Experts Featured in This Article:

Saurabh Sethi, MD, MPH, is a practicing double board-certified internal medicine and gastroenterology doctor.

Foods For Happiness

Looking for foods to uplift your mood and improve your mental health? Here's some of the best foods to eat for happiness, featuring expert recommendations. As a note, while these foods may help, they should not be used as a replacement for professional mental health care. Make sure to talk to a healthcare professional for any serious concerns or personalized medical advice.

1. Avocados: The mitochondria may be the powerhouse of the cell, but avocados are the powerhouse of the entire human body. They're filled with nutrients like vitamin E, fiber, folic acid, and potassium, not to mention plenty of healthy fats, which your brain needs in order to run smoothly. Avocados also contain vitamin B6, which helps the body produce serotonin and norepinephrine — both of which affect your mood, per Mount Sinai.
2. Leafy Greens: Dr. Sethi says dark, leafy greens like kale and spinach are great at fighting against inflammation, which is important when it comes to mood and mental health. "According to a study published in JAMA Psychiatry, severe depression has been linked with brain inflammation," Dr. Sethi says. Another study published in the journal Neurology also found that a diet rich in leafy greens led to sharper memory and slower cognitive decline. Start incorporating greens into more meals by adding it into your smoothies, soups, or omelettes.
3. Berries: Blueberries. Raspberries. Strawberries. Blackberries. You name it — they're all an incredible source of antioxidants. Dr. Sethi points to a study from the Journal of Nutritional and Environmental Medicine that describes the impact antioxidants may have on mental health. "After two years, those who were treated with antioxidants had a significantly lower depression score," he says. Berries are also sweet and refreshing, making them the perfect thing to snack on for a quick mood boost.
4. Walnuts: These nuts are extremely rich in omega-3 fatty acids, and, according to Dr. Sethi, this type of fat supports brain function and reduces depression symptoms. If you're looking for a happier state of mind, try snacking on a handful.
5. Dark Chocolate: Eat more chocolate? If you insist . . . dark chocolate contains antioxidants called flavonoids and polyphenols, both of which may increase feelings of happiness. In fact, one study from the Journal of Nutritional Biochemistry found that those who ate 85 percent dark chocolate daily reported better moods than those who didn't. Just look for a higher percentage of cocoa and indulge in moderation, because too much sugar can have a negative impact on mental health.
6. Sweet Potatoes: Sweet potatoes are high in vitamin C, which is great for serotonin and dopamine production. Plus, they're magnesium-rich foods, which may also help lower anxiety, according to the Cleveland Clinic.
7. Coconut: There's a few reasons to eat more coconut. Number one, it tastes amazing. Number two, it's so versatile. And number three (which should probably be number one), coconut is packed with antioxidants, making it a mood-boosting food. One study published in Experimental and Therapeutic Medicine also showed that virgin coconut oil may have anti-stress and antioxidant effects.                                                                     
   

   This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
   
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   https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Keep Your Pancreas Healthy With These 10 Tasty Foods!

The pancreas doesn’t take up too much space – with a length of 15 cm in total and a mass that doesn’t exceed 85-100 grams, but it is an essential organ that plays a significant role in the digestive system. The pancreas not only regulates and neutralizes the high acidity that reaches our stomach from various foods, but also the enzymes secreted by this organ are important and very essential for the proper digestion of a variety of components such as carbohydrates, proteins, and fats. 

 

A healthy pancreas means a controlled sugar intake and a better functioning digestive system - so we recommend consuming the following 10 foods, which have significant and proven health benefits for the pancreas, and will also help you preserve and protect this irreplaceable organ.

1. Turmeric

Curcumin, which is found in turmeric, is often thought to be a natural anti-inflammatory, which helps to relieve pain caused by a burning sensation in the pancreas, as has been shown in a study published in 2014. Beyond these properties, turmeric also strengthens the production of insulin in the pancreas, which helps regulate blood sugar levels and prevents the effects of diabetes.

2. Garlic

You've probably heard people recommending eating garlic and honey together as a cure-all of sorts - this is a well-known "Grandma Remedy" that brings together two ingredients that are somewhat different, but whose medicinal properties are well known. Garlic can also go with many other healthy ingredients, such as onions or fenugreek. All these combinations were found by a study at the Federal University of Technology in Nigeria to strengthen the immune system as they help the body repair tissue damage in various organs, including the pancreas.  

 

 

 

3. Spinach

“Armed” with the best B vitamins and a stock of iron, spinach is one of the most satisfying foods to meet the most basic needs of your pancreas. The iron found in spinach helps prevent infections in the area, while the B vitamins nourish the organ properly. In addition, these green leaves are packed with an anti-cancer component called MGDG, which in a study from 2016 found that eating it reduced the risk of developing pancreatic cancer. So, mix spinach with some onion to create a tasty salad or lightly sauté spinach in a pan, and provide your pancreas with a dose of health.

 

 

 4. Broccoli

Broccoli, as well as other cruciferous vegetables such as cabbage, cauliflower and kale, were found in a recent study published in 2017 as having health properties that help the body fight cancer cells that may develop in the pancreas, while also helping to ensure proper functioning of this vital organ, and keeping it free of diseases and infections. These vegetables, headed by broccoli, provide the body with an abundance of easy-to-absorb nutrients such as flavonoids, natural compounds that help ensure the health of our body's detoxification system.

 

 

5. Red grapes

Red grapes contain resveratrol, a phenolic compound considered to be a powerful antioxidant. This makes the grapes effective for preventing and reducing pancreatic infections as well as eliminating cancer cells that may develop in it. Experts recommend eating a serving of red grapes once a day, in their natural and uncooked form, meaning red wine doesn’t count!

6. Sweet potato

There is a theory that the more a food looks like a certain organ in the body, the better it is for that organ. There are several examples: walnuts are good for the brain, celery for the bones and tomatoes for the heart, and in the same way, sweet potato is good for the pancreas, and it really does contribute to its health. Eating sweet potatoes reduces the risk of pancreatic cancer by 50 percent, as well as stabilizes blood sugar levels by helping to gradually release sugar into the bloodstream.  

 

 

 

7. Oregano

This herb can treat various disorders caused by the body's oxidation processes, as it is rich in phenolic antioxidants. Various studies, such as the one at the University of Massachusetts, indicate that oregano is also an anti-hyperglycemic substance, which is one that can prevent high blood sugar levels, just another reason why it’s good for your pancreas. 

 

 

 

8. Dandelion

 

This yellowish plant has many advantages, which can be gained by drinking it as a tea - a drink that is considered a very effective detoxifying agent for the pancreas as well as for the liver, which helps to repair pancreatic tissue damaged by various hazards and to increase production of bile juices. Dandelion root extract helps fight the development of cancerous cells without damaging healthy cells. 

 

 

 

9. Mushrooms

In a study conducted in Israel at the Faculty of Natural Sciences at the University of Haifa in 2012, in which a concoction of medicinal mushrooms was formulated, it was found that it could inhibit the development of cancer cells in the pancreas. Another study from the University of Indiana in the United States indicated that a traditional East Asian drug based on wild mushrooms has been shown to have the ability to block the effect of a gene called MMP, which is directly related to the development of pancreatic cancer. These studies clearly show that besides for mushrooms being a good source of dietary fiber and potassium, they can also be of great benefit to your pancreas.

10. Cherries

Bright red cherries are a particularly rich source of various antioxidants, as well as a unique compound called perillyl alcohol, which has been found to be effective in preventing pancreatic cancer. So in the summer months, when cherries are everywhere, do your pancreas a favor and eat a handful of them every day.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

A Few Simple Diet Changes That Can Prevent Inflammation

Inflammation is a condition in which parts of the body become red, swollen, and hot. These symptoms, which are often accompanied by pain, are caused as a reaction to injury or infection. It's easy to spot inflamed areas when they are on the outside of the body. But what about internal inflammation? This can be caused by a number of reasons. One way to prevent and reduce it is to eat lots of foods that fight inflammation from within the body. 

For this reason, it is important to know which foods help you fight inflammation, and which are the ones that cause it.

10 food that cause inflammation

1. Sugar - It's incredibly hard to avoid sugar - we find it everywhere. However, a lot of it may cause inflammation, so it's important to control your intake of processed sugar and opt for sweet fruit instead. 

 

2. Common Cooking Oils - Safflower, soy, sunflower, corn, and cottonseed. These oils not only contribute to the onset of inflammation, but they are also made with cheap ingredients that are bad for your health. 

 

3. Trans Fats - Trans fats increase bad cholesterol, and promote inflammation, obesity and resistance to insulin. They are in fried foods, fast foods, and commercially baked goods, including peanut butter and items prepared with partially hydrogenated oil, margarine, and vegetable oil.

4. Red and Processed Meat - Red meat contains a molecule that humans don't naturally produce, called Neu5GC. Once you ingest this compound, your body develops antibodies that may trigger constant inflammatory responses. Reduce red meat consumption and replace it with poultry, fish and lean cuts of red meat, once a week at most. 

 

5. Feedlot-Raised Meat - Animals who are fed with grains like soy and corn are likely to experience inflammation. These animals also gain excess fat and are injected with hormones and antibiotics. Always opt for organic, free-range meats that have been fed natural diets.

 

6. Dairy - While some yogurts are okay, the body generally has a hard time processing dairy products. Milk is a common allergen that may cause inflammation, stomach problems, skin rashes, hives and even breathing difficulties. Remember, milk is good for children but not as great for adults.

7. Alcohol - Regular consumption of alcohol causes irritation and inflammation to numerous organs, which can lead to cancer. 

 

 

8. Refined Grains - "Refined" products have no fiber and have a high glycemic index. They are everywhere: white rice, white flour, white bread, pasta, pastries... Try and replace with minimally processed grains.

9. Artificial Food Additives - Aspartame and MSG are two common food additives that can trigger inflammation responses. Try and omit them from your diet completely. 

 

 

10. Undiagnosed Allergy - Do you constantly have headaches or feel tired? Sometimes, you may develop an allergy to a type of food and not even know it. Coffee, certain vegetables, cheese - they might be a trigger you aren't even aware of. Try and take a few foods out to see how you feel. Slowly incorporate them back in to see if there might be a hidden culprit lurking in your diet! 

 

 

10 foods that naturally fight inflammation

1. Salmon - Salmon contains Omega-3 amino acids and has been known to treat a multitude of health issues. If you don't like eating fish, you can try a good, high-quality supplement. Try and integrate fish oil or oily fish into your meals twice a week to reap its benefits. 

 

2. Garlic - Although garlic is more well-known, research is actually a bit more inconsistent about its benefits. But it can help reduce inflammation, control blood sugar and fight infections. 

 

 

3. Extra Virgin Olive Oil - This oil has been the key to longevity in Mediterranean cultures for hundreds of years. The oil provides healthy amounts of anti-inflammatory fats and can lower the risk of asthma and arthritis, as well as protect the heart and blood vessels.

4. Sweet Potato - Complex carbs, beta-carotene, vitamins B6 and C, and fiber - these potatoes will work to heal inflammation raging through the body. 

 

 

5. Blueberries-  These berries not only fight inflammation, but are also excellent anti-aging agents for the brain and, above all, they fight diseases like cancer and dementia. 

 

Tip: Best to go for organic berries, as regular berries' small size makes it hard to wash away the pesticides. 

 

 

 

6. Kelp - This brow algae extract has important roles to play in the prevention and treatment of liver and lung cancer. It's also a strong anti-inflammatory agent, anti-tumor, and antioxidant. This one does it all. Good sources for kelp are kombu, wakame, and arame.

7. Ginger - Regular ginger contains a multitude of potential health benefits. It fights inflammation, it helps control your blood sugar levels, and as a tea - it's really good for your diet. 

 

 

8. Turmeric - Research is constantly mentioning the benefits of this powerful spice from Asia, which is a strong contender in the anti-inflammatory ring, thanks to its active ingredient - curcumin. This strong ingredient is believed to also fight against the development of Alzheimer's disease, counter heart problems, and act as a natural pain reliever. 

9. Green tea - There are few drinks proven to be healthier than green tea. It contains so many anti-inflammatory flavonoids, that drinking it is actually said to lower the risk of certain cancers. 

 

 

10. Cruciferous Vegetables - Broccoli, Brussel sprouts, kale, and cauliflower are all vegetables that are loaded with high amounts of antioxidants. They are considered natural detoxifiers and can rid the body of harmful materials. 

 

 

                                      The Pyramid of Anti-Inflammatory Foods

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

 

 

 

 

 

 

 

 

 

 

 

 

 

A Few Simple Diet Changes That Can Prevent Inflammation

Inflammation is a condition in which parts of the body become red, swollen, and hot. These symptoms, which are often accompanied by pain, are caused as a reaction to injury or infection. It's easy to spot inflamed areas when they are on the outside of the body. But what about internal inflammation? This can be caused by a number of reasons. One way to prevent and reduce it is to eat lots of foods that fight inflammation from within the body. 

 

For this reason, it is important to know which foods help you fight inflammation, and which are the ones that cause it.  

 

10 foods that cause inflammation

1. Sugar - It's incredibly hard to avoid sugar - we find it everywhere. However, a lot of it may cause inflammation, so it's important to control your intake of processed sugar and opt for sweet fruit instead. 

 

2. Common Cooking Oils - Safflower, soy, sunflower, corn, and cottonseed. These oils not only contribute to the onset of inflammation, but they are also made with cheap ingredients that are bad for your health. 

 

3. Trans Fats - Trans fats increase bad cholesterol, and promote inflammation, obesity and resistance to insulin. They are in fried foods, fast foods, and commercially baked goods, including peanut butter and items prepared with partially hydrogenated oil, margarine, and vegetable oil.

4. Red and Processed Meat -  

Red meat contains a molecule that humans don't naturally produce, called Neu5GC. Once you ingest this compound, your body develops antibodies that may trigger constant inflammatory responses. Reduce red meat consumption and replace it with poultry, fish and lean cuts of red meat, once a week at most. 

 

5. Feedlot-Raised Meat - 

Animals who are fed with grains like soy and corn are likely to experience inflammation. These animals also gain excess fat and are injected with hormones and antibiotics. Always opt for organic, free-range meats that have been fed natural diets. 

 

6. Dairy -

 

While some yogurts are okay, the body generally has a hard time processing dairy products. Milk is a common allergen that may cause inflammation, stomach problems, skin rashes, hives and even breathing difficulties. Remember, milk is good for children but not as great for adults. inflammation, anti-inflammation,

7. Alcohol - Regular consumption of alcohol causes irritation and inflammation to numerous organs, which can lead to cancer. 

 

8. Refined Grains - "Refined" products have no fiber and have a high glycemic index. They are everywhere: white rice, white flour, white bread, pasta, pastries... Try and replace with minimally processed grains

9. Artificial Food Additives -  

Aspartame and MSG are two common food additives that can trigger inflammation responses. Try and omit them from your diet completely.  

 

10. Undiagnosed Allergy - Do you constantly have headaches or feel tired? Sometimes, you may develop an allergy to a type of food and not even know it. Coffee, certain vegetables, cheese - they might be a trigger you aren't even aware of. Try and take a few foods out to see how you feel. Slowly incorporate them back in to see if there might be a hidden culprit lurking in your diet!

10 foods that naturally fight inflammation

1. Salmon -  

Salmon contains Omega-3 amino acids and has been known to treat a multitude of health issues. If you don't like eating fish, you can try a good, high-quality supplement. Try and integrate fish oil or oily fish into your meals twice a week to reap its benefits.  

 

2. Garlic - 

Although garlic is more well-known, research is actually a bit more inconsistent about its benefits. But it can help reduce inflammation, control blood sugar and fight infections. 

 

3. Extra Virgin Olive Oil - 

This oil has been the key to longevity in Mediterranean cultures for hundreds of years. The oil provides healthy amounts of anti-inflammatory fats and can lower the risk of asthma and arthritis, as well as protect the heart and blood vessels.

4. Sweet Potato - 

 

Complex carbs, beta-carotene, vitamins B6 and C, and fiber - these potatoes will work to heal inflammation raging through the body. 

 

5. Blueberries - These berries not only fight inflammation, but are also excellent anti-aging agents for the brain and, above all, they fight diseases like cancer and dementia. Tip: Best to go for organic berries, as regular berries' small size makes it hard to wash away the pesticides. 

 

6. Kelp - 

 

This brow algae extract has important roles to play in the prevention and treatment of liver and lung cancer. It's also a strong anti-inflammatory agent, anti-tumor, and antioxidant. This one does it all. Good sources for kelp are kombu, wakame, and arame. inflammation, anti-inflammation,

7. Ginger - Regular ginger contains a multitude of potential health benefits. It fights inflammation, it helps control your blood sugar levels, and as a tea - it's really good for your diet. 

 

8. Turmeric - 

Research is constantly mentioning the benefits of this powerful spice from Asia, which is a strong contender in the anti-inflammatory ring, thanks to its active ingredient - curcumin. This strong ingredient is believed to also fight against the development of Alzheimer's disease, counter heart problems, and act as a natural pain reliever.

9. Green tea - 

There are few drinks proven to be healthier than green tea. It contains so many anti-inflammatory flavonoids, that drinking it is actually said to lower the risk of certain cancers. 

 

10. Cruciferous Vegetables - 

Broccoli, Brussel sprouts, kale, and cauliflower are all vegetables that are loaded with high amounts of antioxidants. They are considered natural detoxifiers and can rid the body of harmful materials. 

 

The Pyramid of Anti-Inflammatory Foods inflammation, anti-inflammation,

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com     is my latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.