5 Foods That Fight Depression & Boost Mental Health

There are many causes of depression we cannot control, like genetics or past traumatic experiences. However, one thing that is within our control and has the potential to reduce the severity of depression is our diet. The reason for that is that food influences certain chemicals in the brain, like serotonin, which, in turn, regulates our mood. The nutrients that have been found to have a direct link to depression include vitamin D, vitamin B, Selenium, and others.

Two studies, that were conducted in 2014 and 2017 showed comparable results. The first study concluded people whose diet was rich in fresh fruits and vegetables, whole grains, and fish were 16% less likely to experience depression than people who followed more carbohydrate-rich diets. The latter had similar promising findings; showing that symptoms of people with moderate-to-severe depression improved when they received counseling sessions and ate a more healthy diet for 12 weeks. More than 32% of the participants experienced reduced mood swings and anxiety, significant enough to classify their state as remission.

These are the foods that are most effective in keeping depression at bay, according to experts.
1. Fish
Small, oily fish to be precise - salmon, mackerel, anchovies, sardines, and herring. These fish are all rich in omega-3 fatty acids, a type of fat that is likely to reduce depression due to its anti-inflammatory properties. Inflammation occurs when the body detects an intruder, like a pathogen or an irritant, and launches a biological response to try and remove it.

Sometimes, the body mistakenly perceives its own cells as harmful and prompts inflammatory reactions. Recently, more and more research is being done on the link between depression and the inflammatory response, showing a tight correlation between the two; hence, the anti-inflammatory properties of the fish listed above are beneficial in warding off depression.

2. Turkey and Chicken
Turkey meat is rich in tryptophan, which is an amino acid the body uses in order to produce serotonin and melatonin. Serotonin is known to affect cognition and mood while melatonin is a hormone that’s notably involved in the sleep-wake cycle. The body is unable to produce tryptophan on its own and relies on the diet to obtain it. 

One study researching the effects on tryptophan on mood, and exposed 15 healthy adults to a stressful environment twice - once when they had normal blood levels of tryptophan, and a second time when they had lower levels. Participants with lower levels of the amino acid notably experienced heightened feelings of anxiety, tension, and nervousness. 

Tryptophan supplements were even found to promote and improve social behavior, so maintaining its intake naturally through food is highly recommended.

3. Cocoa
Many people would say chocolate makes them happy - and it turns out it isn’t just a myth. The truth is that highly processed milk chocolate won’t do a whole lot of good for your body, but raw cacao and dark chocolate, on the other hand, has a few important benefits. It is packed with antioxidants, essential fatty acids, and compounds like procyanidins, which can reduce inflammation in the body.
Another important compound of cocoa is PEA (or phenethylamine), which triggers the release of endorphins and other mood-enhancing neurochemicals in the brain. Finally, cocoa contains valeric acid and magnesium, two stress-reducing substances. 

4. Fruits and Vegetables
Several studies have shown a clear connection between the regular consumption of fruits and vegetables and mental well being. And this positive effect should not be underestimated. “If people eat around seven or eight portions of fruit and vegetables a day, the boost in mental wellbeing is as strong as divorce pushing people the other way to a depressed state,” said Dr. Redzo Mujcic from the University of Warwick. 

Fruits and vegetables are known to be one of the most powerful ways to fight inflammation and the richest source of antioxidants. Pay special attention to berries, grapes, mangoes, and apricots on the fruit front. When it comes to vegetables -  spinach, carrots, cabbage, asparagus, avocados, beetroot, radish, lettuce, sweet potatoes, squash - are the ones to look out for. 

It is important to note that fruit juices are considered to have the opposite effect on moods. They lack the fiber in whole fruits and retain the glucose. When consumed concentrated the nutritious sugar may hype you up quickly, but that energy is drained just as fast

5. Nuts
Although cashews, brazil nuts, and hazelnuts are all helpful in supplementing omega-3 fatty acids (the effects of which were listed under the section of fish), the winner in the nuts category is the walnut. Not only are walnuts one of the highest plant-based sources of omega-3 they are also a great source for protein and support overall brain health.

When examining data from the National Health and Nutrition Examination Survey, researchers found that adults who ate nuts, and specifically walnuts, were more likely to have higher levels of optimism, energy, hope, concentration, and a greater interest in activities (the sampling included more than 26,000 American adults).

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These 11 foods are good for you at any time, but especially when you’re suffering from knee or joint pain. Working more of them into your diet now can relieve discomfort quite quickly, but don’t stop once your aches disappear. Keep on prioritizing these healthy staples and you will feel better for the long term – not just in your joints, but all over.

If you have chronic knee or joint pain, you probably feel the effects all day, every day. You may have arthritis, bursitis, tendonitis, or an injury, but all these conditions involve painful inflammation, and all can hurt whether you are using the joint or not. Extended periods of stillness cause just as much discomfort, if not more.

That’s because your joints are designed to move and don’t really like being stationary. Moving them is actually good for healing, as long as you aren’t bearing too much weight or making the same repetitive motions that caused your injury in the first place. But how can you bring yourself to get up and move when you’re in so much pain?

Medication from your doctor can help, but you will be surprised by how much diet actually plays a part.

Try eating more of these 11 foods to relieve that joint pain naturally. They are all proven to support joint health, minimize pain, and help get you moving again.

1. Cherries
In a lot of cases, the more colorful the food, the more antioxidants it packs. That is certainly true of cherries, which get their red hue from natural plant chemicals called anthocyanins. Eating cherries or drinking tart cherry juice has been shown to quell painful inflammation.

It may also reduce flare-ups of gout, a form of arthritis that involves hard crystals in the joints. Other antioxidant-rich fruits to try include pomegranates, blueberries, and blackberries.

2. Red peppers
Not only do sore joints benefit from a reduction in inflammation, but they improve quite a bit when you can support the cartilage, tendons, and ligaments that cushion them and keep them aligned.
Red peppers have a ton of vitamin C, which aids in the production of collagen. Collagen holds together bone and muscle and gives structure to joints. Other foods high in vitamin C include grapefruit, oranges, tomato, and pineapple.

3. Fish
Sustainably harvested fish is a great all around choice for joint health. It contains vitamin D and calcium to strengthen bones, as well as a ton of omega-3 fatty acids.

Omega-3s help to reduce inflammation and many of us don’t get enough of it. If you don’t like fish, eat more low-fat dairy products for the calcium and vitamin D, and consider adding a fish oil supplement to your vitamin routine.

4. Whole grains


Whole grains are great for reducing inflammation, but refined grains (like white flour) do just the opposite. Whole grains retain all three parts of the grain, the bran, the germ, and the endosperm. White flour uses only the endosperm, but it is the germ and the bran that contain most of the nutrition.

Try to avoid white bread in favor of whole grain products. Fantastic whole grains include oatmeal, quinoa, barley, and brown rice. Whole grains are helpful for reducing inflammation both before and after exercise.

5. Turmeric
Turmeric is the orange-y spice that gives curry its distinctive flavor. It contains high levels of a substance called curcumin, which has been revealed in some studies to rival ibuprofen when it comes to pain relief. Turmeric has been used for centuries in traditional Asian medicine because of its anti-inflammatory benefits.

A study out of Arizona in 2006 found that regular consumption of turmeric may actually help prevent the development of osteoporosis and rheumatoid arthritis. If you can’t find straight turmeric, buy curry powder instead.

6. Ginger
Ginger is another spice common in Asian cuisine. It’s sweet and spicy at the same time with a powerful kick of antioxidants. The substance that gives ginger its strong medicinal properties is called gingerol, and it is known to reduce both inflammation and muscle pain.

But that’s not all. Gingerol can help lower cholesterol, improve brain function, ward off Alzheimer’s, treat indigestion, and potentially reduce your risk of cancer. Ginger can be added to dishes in a dried and ground form or grated fresh.

7. Walnuts
Nuts are high in omega-3s and antioxidants, both of which can soothe joint pain. But walnuts are higher in these critical nutrients than any other commonly eaten nut. Walnuts may also protect against cancer and type 2 diabetes.

You do need to be careful with your portion size because walnuts are high in calories. But some studies show that eating walnuts can actually contribute to weight loss because they keep you feeling full longer and tamp down food cravings that might otherwise derail your efforts. Weight loss is another good way to reduce stress on painful joints.

8. Kale
Dark, leafy greens are excellent for joint health, kale especially. Kale has vitamin C for collagen support plus a good amount of calcium. It also features 45 different antioxidant flavonoids! Eating kale on a daily basis can cut joint inflammation significantly.

However, regular raw kale consumption can have some negative effects on thyroid function. If you’re going to eat a lot of it, alternate between raw and cooked kale.

9. Avocado
Avocados feature some omega-3 fatty acids, but not as much as other foods on our list. What sets it apart is its healthy unsaturated fat, most of it in the form of oleic acid, a type of fatty acid that has been found to reduce certain biomarkers of inflammation.

Avocado can also help minimize the ability of other foods to cause inflammation, so it’s great to add to all kinds of meals.

10. Eating Flax seed
Eating Flax seed  in an excellent way to get your omega-3s in no time flat. Just two tablespoons of ground flax seed contains an astonishing 140% of your daily value for omega-3 fatty acids.

Studies show that regular consumption of flax seeds can significantly decrease production of pro-inflammatory compounds. This is a great way for vegetarians and vegans to get their omega-3s in a plant-based form.


11. Cruciferous vegetables
The cruciferous category of vegetables includes broccoli, Brussels sprouts, kale, and cauliflower. They have a reputation for causing embarrassing gas during digestion, but are full of antioxidants, vitamins, and fiber to help reduce inflammation.

The specific form of antioxidant contained in abundance in cruciferous veggies is called sulforaphane, which has been found to block a particular enzyme responsible for joint pain and inflammation. Aim for at least ½ a cup of cruciferous vegetables each day, just maybe not in polite company.

These 11 foods are good for you at any time, but especially when you’re suffering from knee or joint pain. Working more of them into your diet now can relieve discomfort quite quickly, but don’t stop once your aches disappear.

Keep on prioritizing these healthy staples and you will feel better for the long term – not just in your joints, but all over.

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 

Foods Which Can Help Fight Flu

The flu has hit hard this year with a particularly nasty strain of the virus that has slammed into California without mercy. As per the report some are advising that in addition to the usual rules about getting your flu shot, washing your hands more often and getting enough sleep, you should also think about shifting your diet towards foods that may boost your immunity.

The Dr. reports “When we’re sick, we don’t want to eat and don’t want to drink, but you need to continue to eat and give your body the nutrients and energy you need for the immune system to function properly,” said a Dr.

But here are some foods you may not have thought about in terms of helping shield you during what is being called a deadly flu season. Try increasing the probiotics in your menu, because that boosts the health and wellness of your gut, which may aid your immune system. It’s pretty easy to do, too. Why not have some Greek yogurt at breakfast and dress up your hot dog with sauerkraut?

“Probiotics are healthy microorganisms that can help support bacterial balance in the gut,” a dietitian said.

Another good immune booster is ginger tea, a zesty and soothing choice for cold weather.

Another easy pick is blueberries, which are bursting with antioxidants that may help treat and prevent coughs and colds, advised a Dr.

You might also want to stock up on salmon, chicken, lamb, spinach, sesame seeds, lentils, and chickpeas, all of which have loads of zinc. While the jury is still out on how effective zinc is in terms of reducing cold symptoms, some studies have showed promise.

As  researchers found that zinc, in comparison to a placebo, significantly reduced the severity and duration of symptoms when taken within 24 hours of the onset of cold symptoms. They also found that children who took 15 mg of zinc daily for seven months were a lot less likely to catch a cold during flu season.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

 
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16 Foods That Will Help You Fight Both a Hangover and a Cold

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

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1. Ginger tea will help ease Nausea.

2. Add honey and get some extra (and much needed) antioxidants.

3. Citrus pulp contain flavonoids which help bolster your immune system.

4. Are you congested? Sinuses all backed up? Eat something spicy – spicy foods are incredibly effective as decongestants. (But avoid it if your stomach’s hurting!)

5. Regular tea (“black tea”) is a great decongestant and helps sooth a sore throat. Green tea is rich in antioxidants which help fight infections.

6. Tomato juice is great for hydration, and is rich in minerals and nutrients your body needs.

7. Throat still sore? Eat a popsicle! (Try to buy a natural one)

8. Sabra (aka “Prickly Pear”) is full of anti-inflammatory agents.

9. Chicken Soup is not an old wife’s tale – it contains amino acids that clear mucus build-up.

10. Asparagus helps the body replace essential enzymes that were lost due to drinking alcohol.

11. Digestion problems? Eat some unsalted crackers.

12. No crackers? Eat some toast. It’s great for calming a queasy stomach and helps the liver after a night of alcohol consumption.

13. Egg-whites are very rich in protein which is needed to clear the body of toxins and stabilize blood-sugar.

14. Quinoa – A superfood, packed-full of amino acids that help recuperate after a night of drinking.

15. Coconut water are rich in electrolytes which the body needs when you’re sick, and they’re much healthier than artificial energy drinks.

16. Rich in Potassium and electrolytes, Bananas are an excellent source of energy when you need to sweat off a flu.