BOOST ENDORPHINS – FEEL HAPPY – SUPPORT WELLBEING
The food we eat is directly associated with our mental health. Studies, show that a higher intake of fresh fruit, vegetables and fish, and reduced intakes of processed and sugary foods were associated with better mental health outcomes.
Eating a clean – well-balanced diet, avoiding sugary processed foods, limiting caffeine and alcohol, boosting digestive health and focusing on your lifestyle are key factors in the The Healthy Chef 28 Day MIND STRONG PROGRAM which is featured in the new Healthy Chef App.
Nutrition is the fuel for our bodies and brains. Nothing will work properly without good-quality fuel.
7 STEPS TO BOOSTING YOUR MOOD:
1: ENJOY MOOD BOOSTING FOODS such as omega 3’s, protein, vegetables and healthy fats. Research shows that one of the most important components of your diet to prevent or treat mood disorders is omega 3 foods.
Eating protein is critical for supporting our health as well as our mood. The best sources of protein include wild caught fish, organic chicken, yogurt, organic eggs, nuts, seeds, protein powder and collagen.
2: REMOVE gluten, alcohol, coffee, processed foods, and refined sugar. Processed foods have limited nutrient density and likely contain added fillers, preservatives, artificial sweeteners or flavours which can exacerbate mood swings, anxiety and depression symptoms.
3: EAT a nourishing Mediterranean diet rich in fibre and nutrients to nourish gut bacteria. Gut bacteria manufacture about 95 percent of the body's supply of serotonin, which influences both our health and how we feel.
4: DRINK 2 litres of filtered water daily. Excretion of toxins and waste is important in keeping the gut flora healthy and promoting peristalsis. Hydration is also important for the gut lining and the mucosa of the intestine: swap soft drinks and fruit juices for herbal teas such as Digest Tisane or Turmeric Latte.
5: EXERCISE every day. Regular exercise helps to make you happy, lowers body fat and cholesterol, boosts your immune system, increases your energy, helps to stimulate gut function, and assist motility.
6: SLEEP is essential for your body and mind to revive, repair and recharge. Insufficient or poor-quality sleep can lead to a range of issues, including mood-swings, increased stress levels and depression. Try a nourishing cup of Sleep Tisane before bed.
7: CREATE a self-care routine for when you’re stressed, overwhelmed or busy with work. It’s a chance to take a breath, get grounded, and stay on track with your wellness vision.