7 Ways Your Diet Can Affect (and Improve) Your Mental Health

A large body of evidence now suggests that your diet can have a big impact on your mental health, and the other way around—your diet, in turn, affects your mental well-being. Here are seven ways that diet can affect and improve your mental health.

1) Serotonin

The neurotransmitter serotonin regulates mood and appetite. When levels are low, it can lead to depression, anxiety and an increased risk of addiction. Foods high in tryptophan, such as poultry, eggs, soy products and milk can help boost serotonin levels. Other foods like bananas, salmon or leafy greens have a high level of vitamin B6 which increases serotonin production. It's also important to consume omega-3 fatty acids to improve brain function and regulate moods.

2) Omega-3 Fatty Acids

Omega-3 fatty acids are important for good mental health. Omega-3s can help to reduce depression, anxiety and a variety of other mental disorders by improving mood, reducing inflammation and stabilizing hormones. Foods high in Omega 3s include salmon, sardines, mackerel, herring, anchovies and tuna.

3) Vitamins B6, B12, and folate

Studies have shown that people who eat a diet rich in folate, B6, and B12 tend to have better mental health. These vitamins are found in certain foods like: leafy greens, beans, eggs, fish, and oranges. One study noted that when people with bipolar disorder took vitamin supplements for six weeks they had significant improvements in their mental health symptoms.

4) Iron

The link between food and mental health is a two-way street. A diet filled with nutrient-dense, fresh foods can help improve your mental health, but there are also negative effects of dieting on mental health. Eating well doesn't just benefit your physical well-being, it has a profound effect on your mood and mental health as well. When you're hungry or malnourished, the body produces less serotonin and other neurotransmitters that affect mood.

5) Zinc

In order to help protect against depression, it is important to maintain a healthy diet. One nutrient that may be especially beneficial for mental health is zinc. It has been shown that people who have low intakes of zinc are more likely to develop symptoms of depression. Low zinc levels can also cause anxiety and stress. The best sources of zinc are animal products, such as meat and dairy, so it’s a good idea to make these part of your daily diet if you suffer from depression or anxiety.

6) Probiotics

The link between food and mental health is becoming increasingly well-known, as more research reveals that negative effects of dieting on mental health may be just as prevalent. The gut-brain connection highlights the role of nutrition in mental health: it's now understood that probiotics can help to improve mood and alleviate anxiety.

7) antioxidants

Some foods have a better impact on mental health than others, but if you're looking for the best bang for your buck, antioxidants are your best bet. Antioxidants are found in fruits and vegetables and protect our cells from damage. They can be especially helpful for people with depression because they counteract the effects of stress that can cause symptoms of depression to worsen. The three most important antioxidant nutrients are vitamin C, vitamin E, and beta-carotene.

Link Between Food and Mental Health

The link between diet and mental health is a complicated one, with negative effects of dieting on mental health being the most well-documented. There's also a link between food and mood: how do diet and nutrition affect our mental health? What foods are bad for mental health? What is the impact of eating healthy on your physical health? The role of nutrition in mental health is also extremely important, with studies showing that there is a correlation between certain vitamins, minerals, and micronutrients in the brain.

How does Eating Healthy Affect your Physical Health

Eating healthy is crucial to your physical health, but it also has a huge impact on your mental health. A new study found that the link between food and mental health starts with nutrition. Foods that are high in fat, sugar or salt can lead to weight gain and then eventually impair brain function.

Role of Nutrition in Mental Health

Psychologists have known for a while that the link between food and mental health is strong. There are also many negative effects of dieting on mental health because food is so connected to our moods. Foods bad for mental health vary from person to person, but can include foods with high fat content, like chocolate and greasy or sugary foods. These types of foods are often consumed when people are depressed or stressed.

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Tomatoes May Improve Your Gut Health, New Study Suggests

Tomatoes are typically thought of as something that you eat raw, but the health benefits don’t stop there. A new study published in the journal Nutrients suggests that tomatoes may actually improve the health of your gut microbiome, and therefore promote healthy digestion and immune function. This makes them an excellent addition to any well-balanced diet since they can be included in both your fruit and vegetable consumption.

Introduction

Are you looking for a healthy food to add to your diet? Tomatoes may be the answer. Not only do they taste great when eaten raw or cooked, but they may also provide a number of health benefits. In fact, tomatoes are one of the richest sources of Lycopene - an antioxidant that has been shown to reduce the risk of cancer and heart disease and improve skin health.

What the Study Found

A new study found that tomatoes may help improve gut health by reducing inflammation. Researchers came to this conclusion after conducting a study in which participants followed a diet high in tomatoes and tomato products over the course of 12 weeks. The results showed that participants who ate an increased amount of tomatoes had reduced markers of inflammation and lower levels of a compound called neutrophil myeloperoxidase or MPO.

How Tomatoes Can Help

The next time you go grocery shopping, be sure to grab some fresh tomatoes. Tomatoes are packed with a plethora of health benefits and can even help you maintain your weight. Read on for 10 ways this commonly eaten fruit can improve your health and make you feel your best. 

First off, tomatoes are an excellent source of lycopene which is known for its anti-aging properties and ability to reduce the risk of cancer.

Other Ways to Improve Gut Health

In addition to tomatoes, there are other ways you can improve your gut health. One way is to eat yogurt with active cultures such as lactobacillus acidophilus and bifidobacterium longum. You can also drink kefir milk or other fermented milk products that contain probiotics for a daily dose of beneficial bacteria. 

Some people also find relief from their symptoms by taking probiotic supplements in the form of capsules or powders that they mix with water or juice.

Tomato for Skincare

Considered one of the most versatile vegetables on the planet and a staple of Italian cuisine, tomatoes are now being shown to have even more benefits than we thought. In fact, some people use tomato for skin care because it is high in antioxidants, which can help with aging skin. However, many people disagree with this saying that cooked tomatoes may be bad for your health due to their higher levels of sugar content. 

The pros and cons of tomatoes can depend on how you eat them as well.

Cooked Tomatoes Health Benefits

Research has shown that cooked tomatoes can provide health benefits including a decreased risk of heart disease and cancer. They are also high in lycopene which is a carotenoid antioxidant that has been associated with lower rates of cancers such as prostate cancer. In addition to those benefits, cooked tomatoes are an excellent source of vitamin C and fiber.

10 benefits of tomato leaves

1. Tomato leaves can help regulate blood pressure. 

2. Tomato leaves can reduce inflammation and pain caused by arthritis. 

3. Tomato leaves are a natural way to reduce the intensity of migraine headaches. 2) Tomatoes may improve gut health, new study suggests 

4) Vitamin C in tomatoes is an antioxidant that helps protect cells from damage caused by free radicals in the body. 

5) Eating tomatoes is associated with a decreased risk for cardiovascular disease and stroke , thanks to their high lycopene content. 

6) Tomato peels are also rich in lycopene and have been shown to have chemopreventive effects against breast cancer and prostate cancer. 

7) Tomato peels also have anti-inflammatory properties which makes them helpful for skin conditions like eczema and psoriasis. 

8) Cooking tomatoes increases their lycopene content, so it's not necessary to just eat them raw or consume tomato products like ketchup or paste without cooking them first! 

9) The only drawback?

Conclusion

If you're looking for a way to improve your gut health and feeling apprehensive about the risks of antibiotic treatment or a fecal transplant, eating tomatoes may be a great solution. Tomatoes are rich in lycopene - an antioxidant that helps reduce inflammation and oxidative stress on cells and tissues. Tomato leaves also have medicinal properties that can help with various ailments from headaches to acne. The pros and cons of tomatoes are worth considering before making any decisions.

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New Study Suggests Eating More Protein Can Reduce Obesity Risk

Researchers from the Harvard School of Public Health and the University of Washington found that eating more protein may reduce the risk of obesity, particularly in middle-aged adults. In their study, published in the American Journal of Epidemiology, researchers collected data on the diets of 120,000 men and women over 4 years. The participants were divided into five groups based on how much protein they ate each day.

Introduction

Researchers from the University of Illinois Urbana-Champaign studied how changes in dietary patterns affect obesity risk. In particular, they examined how protein intake affected obesity risk. The researchers found that eating more protein can reduce obesity risk and maintain weight loss.

What the Study Found

In a study conducted by the University of Sydney in Australia, overweight and obese people who followed a high-protein diet for 12 weeks significantly reduced their body fat mass. The study found that a group of people who ate more protein lost an average of 1.1 kilograms (2.4 pounds) more weight than the group that followed a low-protein diet. One possible explanation is the appetite regulating effects of higher protein diets, which can lead to less caloric intake and weight loss over time.

What Does This Mean?

An animal study published in Cell Metabolism found that increasing the amount of protein consumed by mice led to weight loss and reduced obesity risk. The research team tracked two groups of mice—one group was fed a low-protein diet, while the other group was given a high-protein diet. After eight weeks, the high-protein group had lost weight and lowered their risk for developing obesity by 36 percent compared to the low-protein group.

Why Eat More Protein?

A new study suggests that eating more protein may reduce obesity risk. The study found that when we eat more protein, we are less likely to overeat because it makes us feel fuller than other foods. This is especially true of high-quality proteins like eggs, fish and chicken. Other benefits of eating more protein include a lower risk of weight gain and weight loss.

How Much Protein Should I Eat?

A new study published in Cell Metabolism suggests that eating more protein may reduce the risk of obesity. The study followed 185,000 people from five European countries over a course of eight years and found that those who ate the most protein had a lower BMI (Body Mass Index) and waist circumference than those who ate less. This is because higher-protein diets are typically richer in nutrients and they lead to less weight gain than low-protein diets.

What Are Some Good Sources of Protein?

Protein is an important building block in the human body and is necessary for muscle, bone, skin and hair development. But not all sources of protein are good for you. In fact, some can lead to weight gain. Here's a list of some healthy sources of protein that can keep your weight in check: 

-Beans: Beans are high in fiber and contain zero fat. They're also full of phytochemicals which help to lower your risk of cancer.

Conclusion

The study concludes by saying that the scientific evidence suggests that a dietary pattern high in protein from both animal and plant sources reduces obesity risk. Proteins, however, are not all the same. For example, diets rich in protein from animal sources can lead to weight gain and increase the risk of cardiovascular diseases. That being said, high-quality proteins such as those found in plant-based foods like beans and lentils have been shown to promote weight loss.

Best Fall Snacks to Boost Heart Health 2023 - This about Health

Did you know that experts say these are the best snacks to boost heart health this fall?

t’s no secret that your diet plays a significant role in your vessel health. For starters, limiting your intake of things like pork, fatty deep-fried foods, and high-sugar snacks may be a should if you would like to stay your heart in tip-top form. however fortuitously, there square measure a lot of wholesome alternatives that square measure delicious and nice for your overall health. You don’t get to hand over snacking for good!

To discover a number of the most effective snacks you'll eat daily to offer your vessel health a lift, we have a tendency to speak to Joanna's sebaceous cyst, certified health coach and founding father of Spices & Greens. She gave the United States of America four of her go-to options: apples, pumpkin seeds, walnuts, and (our favorite) bittersweet chocolate. Delicious!

1. Apples

One of the stylish nutrients to keep in mind when it comes to heart health is fiber, and luckily, Wen says gorging on a crisp apple is a fantastic way to get further of it in your diet." Apples are a great source of fiber, which can help lower cholesterol situations and reduce the threat of heart complaint," she explains. But the heart-healthy benefits do not stop there; Wen points out that this brickle

 fruit is also packed with antioxidants, which can cover your body from cellular damage and reduce the threat of certain conditions, including cardiovascular complaints. We can not confirm or deny that an apple a day will keep the croaker down, but it can surely help your health!

2. Walnuts

Nuts are another fantastic option when it comes to heart-healthy snacks that are both succulent and nutritional. Wen tells us that walnuts, in particular, pack in a great quantum of omega- 3 adipose acids," which have been shown to reduce the threat of heart complaint." And just like apples, these brickle treats" are also a good source of antioxidants and factory-grounded proteins." You can eat them on their own by the sprinkle or add them to a range of fashions. Try beating your oatmeal with walnuts or incinerating them into a banana chuck for an added perk that can do prodigies for your heart.

3. Pumpkin seeds

Pumpkins are beneficial for so multiple reasons thanks to all the inconceivable nutrients they offer — and as it turns out, their seeds are great for you as well, especially when it comes to heart health!" Pumpkins are a good start of magnesium, which helps to relax blood ships and lower blood stress," Wen explains. In addition to magnesium, these seeds also offer high quantities of iron and zinc, which she tells are" essential for maintaining a healthy heart." You can buy pumpkin seeds at the store or, indeed, use the whole fruit by cooking up some pumpkin and riding the seeds with some swabs. Yum!

4. Dark chocolate

Dark chocolate is additional than simply a sweet treat; as luck would have it, it conjointly has its fair proportion of health advantages, particularly once it involves your heart!" bittersweet chocolate is wealthy in flavonoids, that are shown to lower vital signs and ameliorate blood influx," cyst explains. Of course, you ought to not mislead it on chocolate, however, a touch of bittersweet chocolate currently can also give your heart health a lift and please your appetite. still, cyst says you should" opt for bittersweet chocolate with a minimum of seventy cocoa for the foremost health advantages." Got it!

Eventually, the fashionable thanks to facilitate your heart thrive is to take care of a healthy diet, exercise daily, and sign on together with your croaker often to deal with any problems that will arise. however, after all, it doesn't hurt to boost up your snack game, and adding these choices to the mix could be a nice plan.

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3 Morning Mistakes - Inflammation And Weight Gain | This About Health

Did you know the 3-morning mistakes doctors say lead to inflammation and weight gain?

Morning routines may seem inconsequential and mundane, but how you start your day can be vital to your long-term health goals. If you want to decrease weight, reduce stomach problems, and increase immunity while having an easier time digesting food - then this article will help! After reaching out to doctors, nutritionists, dieticians and other healthcare professionals here are 3 common morning mistakes to avoid. They are from Dr. Daniel Boyer (MD), Dana Ellis Hunnes (PhD) (MPH), RD, and Lisa Lewis (RD).

Skipping Breakfast

1. Skipping Breakfast

How you begin your morning matters once it involves your overall health and your ability to lose or maintain weight. If your goal is to stop weight gain, stomach upset, and inflammation, and rank your gut health, we’ve got you coated. we tend to check in with doctors, nutritionists, dietitians, and alternative health consultants for 3 common morning mistakes to avoid for a healthier metabolism and digestion. browse on for tips, suggestions, and insight from Dr. Daniel Boyer, MD, health skill, and author at Farr Institute, Dana Ellis Hunnes, Ph.D., MPH, RD, senior specialist at UCLA center, and Lisa literary critic, registered dietitian, and creator of The fungus Diet.

Fruits that are "low in sugar and high in fiber," are a wonderful place to start once coming up with your initial meal of the day. "Fruits low in sugar will facilitate stop hexose spikes which can cause bloating and cravings later among the day, whereas high-fiber fruits facilitate promote healthy digestion and regularity (which could cause less bloating)," Boyer continues. Some samples of those fruits that Boyer lists embody "berries, apples, pears, plums, peaches, figs, kiwis, coconuts, and bell peppers."

Eating Sugary Pastries

2. Eating Sugary Pastries

As noted before, your breakfast is crucial in relating to your energy levels for the remainder of your day, therefore selecting a honeylike pastry, cereal, or alternative treat for your 1st meal can result in energy crashes and hunger anon, Hunnes warns. This, she stresses, may also result in weight gain as you'll feel the necessity to satisfy cravings once not ab initio sated from your breakfast. The worst breakfast selection once it involves inflammation and weight gain, Hunnes says, square measure honeylike pastries created with refined carbohydrates. "The least healthy style of carbohydrates to eat square measure ultra-processed carbohydrates that square measure oft found in prepacked foods like pastries like Pop-Tarts, energy bars, and pastries," Hunnes explains.

"The relation these styles of carbs do not appear to be smart at any age, indifferent to higher than forty, is as a control they need no organic project earnings, they're usually destitute of vitamins and minerals, antioxidants, and anti-inflammatory compounds," she continues. this can be terrible for the metabolism, Hunnes urges, as a result of it ends up in "insulin spikes, will increase in IGF-1, an associate inflammatory marker, and will increase the risk for chronic diseases and deposition (fat storage)" of calories within the body. If you continue to need the style of one thing sweet within the morning, she recommends adding your favorite "fiber-filled fruit" to your "bowl of oatmeal," as "fiber will forestall and reduced inflammation by keeping the G.I. route moving." It will do this, she speaks, by "attracting water into the gut and making the waste more soothing with more liquid, thereby creating it more comfortable to pass."

Adding Heavy Creamers and Sweeteners to Your Coffee

3. Adding Heavy Creamers and Sweeteners to Your Coffee

Coffee on its own, Hunnes says, is good for your metabolism and digestion, as drinking it in the morning can "help with bloat as a result of it encourages the activity of the epithelial duct," and encourages consistent, stable, and comfy digestion. to boot, Boyer adds that a cup of black low is to boot filled with "healthy antioxidants," and its alkaloid can offer well-endowed needed energy to start out your day. However, I. A. Richards warns, adding a honeyed ewer or several sweeteners will add further calories which will set back your weight loss progress, and cause symptoms and inflammation. "Adding milk or pitcher to low might be a observe done by most low drinkers to spice up the flavor and creamy nature of the typically bitter and acidic drink," she acknowledges, noting that "while it's common, adding ewer is additionally the simplest way calories, sugar, and fat sneak into our diet and it adds up quickly." whereas I. A. Richards points out that this is not to mention that everybody ought to drink their low black, it should be useful to avoid sure low creamers

She advises to "always scan the nutrition and ingredient labels for fat, calories, and other sugar." Ideally, the semiotician suggests that it's best to avoid any other sugar, however, 1-2 grams ought to be your limit. to boot, a semiotician tells the United States of America that sweetener, which is usually referred to as table sugar, maybe a variety of sugar that's harmful to your gut and weight for several reasons. "This type of sugar could even be a material, and is wildly inflammatory but as a food provider for unhealthy gut microorganisms," she tells.. semiotician continues that "inflammation Associated in nursing an overgrowth of harmful gut microorganisms can end in negative health effects in several areas of the body." whereas it is often found naturally occurring, the artificial or commercially created sugar ought to be "avoided the maximum amount as attainable." For people who would like their occasional sweet, monk fruit are often an excellent possibility, she recommends. "Monk fruit extract contains some unimaginable compounds that are 300-400 times sweeter than cane sugar," semiotician concludes, and here’s the $64000 participant, it’s "virtually calorie-free." which suggests it "won’t have an impression on aldohexose levels, and it won’t rot your teeth." wise know!

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3 Unexpected Reasons You Have Trouble Sleeping at Night - This About Health

3 Unexpected Reasons You Have Trouble Sleeping at Night

Few things square measure as frustrating as being unable to sleep through the night. From awakening multiple times within the middle of the night to awakening hours sooner than you needed to and being unable to fall back asleep interrupted sleep and sleep disorder will throw off your whole day. Luckily, there are resolutions but to search out the correct solution, you have got to initially get all the way down to the foundation of the difficulty, which is tough in itself.

Our bodies amend as we tend to age, thus there square measure many reasons that ladies over forty, particularly, could often expertise interrupted sleep. to get simply some of the foremost common causes, we tend to speak to Morgan Adams, M.S.W. holistic Sleep Coach for girls. She told USA that drops in glucose, warming, and sleep disorder may well be answerable for your sleep problems in time of life.

Blood sugar Drops

1. Blood sugar drops

It's important to not underestimate the role your glucose plays in your health. Believe it or not, glucose levels will even build a serious distinction in the quality of your sleep. Adams explains that you are doubtless to expertise drops within the middle of the night, "and as a consequence, there’s a corticosteroid associated Adrenalin surge that causes a rousing." Luckily, there are ways to reduce this issue. She suggests feeding a little snack during an associate hour before bed. "The snack ought to have some carbs and fat, as an example, 0.5 a banana with a tablespoon of almond butter," Adams says. Noted!

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You're too Hot

2. You're too hot

Ensuring your room is that the right temperature once you move to the bed in the dead of night is often crucial to obtaining a full night's rest. Adams says that one major reason ladies have noncontinuous sleep is the indisputable fact that they get too hot at the night. it's not simply the temperature of the area that you just ought to contemplate, though; select your pajamas and bedsheets fastidiously. "Sleeping in sheets and pajamas that are made of bamboo cloth will typically be additional cooling than cotton," Adams points out, noting that "a cooling pad is additionally a good answer for keeping ladies cool as they sleep."

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The Best Sleeping Position For Overall Aging Health, According To Experts

The Worst Nighttime Habits To Avoid At All Costs, According To Doctors

Sleep Apnea

3. Sleep apnea

If you discover it troublesome to sleep through the night, a sleep disorder may well be the cause. this is often an upset that causes your respiration to prevent in short within the middle of the night, and Adams explains that "the transient respiration interruptions area unit inflicting them to awaken." sleep disorder does not simply build it troublesome to sleep—it may also be dangerous, therefore reproof your doctor regarding any potential problems is very necessary. "To confirm if one has sleep disorder they must contact their doctor to rearrange for a check which will be done nightlong at a sleep research laboratory or reception," Adams says, explaining that "treatment of sleep disorder sometimes involves a CPAP machine or Associate in Nursing oral appliance."

Of course, the list does not stop there. There area unit such a big amount of reasons you will be experiencing difficulties in your sleep, and also the best thanks to getting all the way down to the lowest of things is to listen to your body and sleeping patterns and register with a doctor if problems become chronic. however, if you are having a hassle deciding the basis of the problem, these areas units many prospects to consider—and once you recognize wherever the matter lies, you will be one step nearer to raised sleep.