When you’re not feeling on top, eating healthy is probably the last thing on your mind. When you’re depressed or anxious, it’s hard to summon the interest in creating a well-rounded diet. Gathering the energy to prepare healthy meals for yourself can seem like an insurmountable task. It’s much easier to snack on nutritionally-void fun foods, or grab some calorie-laden fast food.
At Wellness Treatment Center in Englewood, CO, we know that good nutrition is essential for healthy living and we encourage good nutritional choices.
How Nutrition Helps
- Increased energy – eating the right foods can mean the difference between you having a lethargic day, where all you want to do is nap, and having a brisk, productive day.
- Improved mental clarity – eating well can help you think clearly and avoid the hazards of brain fog caused by poor nutrition.
- Improved immune system – antioxidants have been known to boost your immune system. With the help of appropriate nutritional supplements, you can enjoy fewer colds and illnesses.
- Improved mental health – depression and anxiety symptoms can be lessened with an upswing in brain chemicals, such as serotonin or norepinephrine. These chemicals are related to moods and can be positively affected with a nutrition and dietary supplement plan.
What We Need to Eat
With the average American diet seriously lacking in nutrition, it’s not hard to find areas to improve in even seemingly healthy people’s meals. If you would like to see improvements in your mood, emotions and energy levels, consider eating a diet rich in the following:
- Omega-3 Fatty Acids – Avocados, salmon, sardines, flaxseed, chia seeds, walnuts, tofu, navy beans and brussel sprouts are all foods rich in Omega-3 which is crucial for treating depression. In addition, fish oil supplements can help you achieve the amount of Omega-3 that your body needs.
- Vitamin D3 – Cheese, egg yolks, some fortified milk and juice, beef liver, salmon or trout all have some Vitamin D3, but supplements and sunshine may be required to get enough in your system.
- Vitamin B – Spinach, asparagus, broccoli, fish, clams, chicken, whole grains, brown rice, soybeans, black beans, lentils, garbanzo beans, oranges, grapefruit, peas, avocados, sunflower seeds, peanuts, almonds and eggs are rich in Vitamin B.
- Fruits and Vegetables – work toward achieving the 5-a-Day goal, starting with fruits and vegetables added to your breakfast.
- Water – find a way to measure how much water you drink so you can get in the habit of drinking 8 to10 of 8 oz. glasses of water each day.
- Protein – choose lean meats, yogurt, nuts, beans, tofu, cheese, fish and lentils as good sources of protein.
- Supplements – amino acids, magnesium, Vitamin B1, Vitamin B6, Vitamin B12, selenium, Vitamin D3, folate, iron, iodine, Omega-3 and zinc are all supplements that your Wellness Treatment Center provider may prescribe for you.
What We Need to Avoid
While it might take some getting used to, honing your food plan to be high in nutrition and low in empty carbohydrates and sugars has the potential for making you feel much better. Before long, you won’t even miss the fatty or sugary foods because you might have more energy and improved moods. Here is a list of things to eliminate from your diet to work towards improving your symptoms:
- Caffeine – coffee, teas, soda, chocolate
- Alcohol
- White rice
- Sugar
- High fructose corn syrup
- White flour
- Food colorings
- Chemical additives
Moving Forward
One of the first steps towards a healthier life is developing and sticking to a healthy food plan rich in the nutrients that contribute to positive mental health.
Taking supplements to reach the optimal levels is the second step to take towards a healthier lifestyle. We encourage you to take these two steps to make positive changes in your nutrition that can support you in your daily journey towards a healthier life.