My City May 2023

Nuts & Seeds: Healthy Fats & Protein Healthy fats and protein help contribute to improved mental health. Both walnuts and almonds contain polyunsaturated fatty acids that have been found to improve mood and cog nitive function, while pumpkin, sesame and flax seeds offer essential minerals like zinc for enhanced brain activity. Eating nuts as part of a balanced diet can also lower cholesterol levels, which is helpful in reducing anxiety over time. Nuts and seeds can be incorporated into both sweet and savory recipes from muffins to salads, for delicious meals with extra mental health benefits. Water & Hydration Our brains are 85% water, so it's no surprise that drinking enough fluids daily can improve mental perfor mance and cognitive abilities. Low levels of hydration often lead to diffi culty concentrating, memory prob lems, low energy, mood swings and a weakened immune system. Staying hydrated helps flush out toxins and replenish vital electrolytes needed for optimum brain function. Vitamin D & Sunlight Vitamin D is often referred to as the “Sunshine Vitamin” and for a good reason – it's produced in our skin when

exposed to UV rays from the sun. Vi tamin D has been linked to improved mental health, including reduced anxiety and depression symptoms, and can be found naturally in foods like oily fish and eggs. For those living in more northerly climates where sunlight is sparse during the winter months, supplementing with a vitamin D pill can be beneficial to maintaining a healthy mind. Foods to Avoid When it comes to mental health, what we put into our bodies can be just as important as the activities we do. Eating a nutritious diet is an easy way to improve your mood and outlook on life. To boost your mental health, consider avoiding sugary desserts and snacks, pro cessed meats and artificial sweet eners. Eating unprocessed, whole foods rich in proteins, healthy fats, and fiber is one of the best ways to get essential nutrients that can help reduce stress, increase energy levels and even improve sleep quality. Try incorporating more leafy greens into your diet such as kale and spinach, as well as healthy sources of carbohydrates like oats, quinoa and sweet potatoes – all of which have been linked to improved men tal health.

Oily Fish: Rich in Omega-3 Fatty Acids

The oils of mackerel, tuna and salm on are loaded with the essential fatty acid, Omega-3 – essential for im proving mental health and emotional stability. These fatty acids have been scientifically proven to help reduce the risks of depression, panic attacks and stress and provide an array of other mental health benefits. There’s a rea son why it’s so widely recommended to consume these sources of Omega-3 fatty acids on a regular basis: they re ally can make a huge impact on one’s mental well-being. Leafy Greens: Packed with Vitamins & Minerals When it comes to supporting mental health, leafy greens are an excellent choice. Popeye wasn't wrong – these nu trient powerhouses deliver vitamins and minerals that can help boost mood and increase energy levels. Leafy greens can range in variety from spinach to arugula, kale and bok choy, each with its own unique nutrition benefits – but each is a great source of folic acid, iron and vita min C. Eating leafy greens on a regular basis can slow cognitive decline by 30%, and is associated with greater happiness and overall mental well-being. All it takes is one cup a day for maximum resilience against anxiety and stress.

81