By Megan Roosevelt, RDN & Founder of HealthyGroceryGirl.com

Holistic habits to adopt to support mental health

Happy January, it’s National Mental Wellness Month! Two popular New Year resolutions are to eat better and exercise more. These two health pillars are incredibly important and play a significant role in our emotional and mental health! In fact, studies have shown that the body can hold on to grief, trauma, and pain. When left unresolved, these difficult moments in our life can manifest in physical and emotional ways from anxiety, depression, gut health, skin conditions, and beyond. It’s so important that we take time to care for our mental health and one way we can do that is through the foods we eat along with the foods we limit or avoid! By also engaging in healthy habits such as movement and connection, we can help our body process and work through life’s challenges. Keep reading to learn more!

Nutrition Tips To Support Mental Wellness:

Foods To Eat

Nutrition plays a huge role in overall health, including our mental health. The foods that we eat can support specific hormones that our brain produces. Food can also help reduce the risk of certain diseases such as Alzheimer’s and even help us maintain our energy levels and eliminate brain fog. Here are some foods to eat and avoid to support your mental health.

·Blueberries - These amazing berries are rich in flavonoids. These are antioxidants that have been associated with reducing oxidative stress, which can slow the aging process of the brain.

·Avocados - Avocados contain healthy fats such as omega-3’s, which are essential for brain health. The unsaturated fats found in avocados may help with slowing down cognitive decline.

·Dark Leafy Greens - These incredible veggies contain B vitamins and folate. A deficiency in these vitamins has been linked with a higher risk of fatigue and depression.

·Walnuts - Walnuts, along with other nuts, may reduce the risk of depression and lower anxiety due to their brain supporting healthy fats and fiber!

Foods To Avoid

· Sugar - The consumption of too much added sugar can lead to anxiety and mood swings. This is because sugar often causes a spike in energy levels followed by an energy or mood crash. To become more conscious of your added sugar intake, read nutrition facts and ingredient labels on packaged foods. You can also aim to consume more natural, whole foods such as fruits for a sweet treat. Another great option is to use Purecane when cooking or baking. Purecane is a great way to enjoy your sweet treats without the effects of traditional sugar. Purecane sweeteners are all-natural, zero-calorie, zero-sugar, low-glycemic sweeteners that can be used in all baked goods, sweet drinks, and countless other recipes!

· Fried Food - Fried foods, which commonly use low quality or processed vegetable oils, may lead to inflammation in the body. Inflammation can be a prescusore to diet related diseases, which is why it’s so important to eat an anti-inflammatory diet.

· Refined Carbohydrates - Refined carbs break down in the body like sugar, which may lead to a blood sugar rise and crash, causing anxiety and mood swings. Examples of refined carbohydrates include anything made with white flour, white pasta, or white bread.

Foods not to eat

More Holistic Tips To Support Mental Wellness:

Why Your Brain Needs Electrolytes

Electrolytes have many functions in the body, including regulating fluid balance in the brain. Proper electrolyte balance is also important for nerve signaling, which leads to things such as muscle contractions. Electrolytes can become imbalanced due to strenuous exercise, hot temperatures, sickness, birth, postpartum, and breastfeeding. Many electrolytes are high in added sugars or artificial sugars that can be disruptive to a healthy gut microbiome. One way to replenish your electrolytes and support brain health is through a quality, natural electrolyte mix such as Purecane’s No Calorie Electrolyte Immune System Drink Mix. This mix is sugar-free, zero-calorie, and contains 30x more electrolytes than water! It tastes delicious and is free from artificial ingredients.

Brain

The Power of Movement For Mental Health

Movement has been shown to protect against certain anxiety disorders! It also releases anti-anxiety neurochemicals such as serotonin, which can help with mood. Exercise can lower your muscle tension and help with the growth of healthy bacteria in your gut, which directly affects the brain!

Mindfulness, Meditation & Self-Care

Life can be stressful, and it can be easy to forget to take time to rest and care for yourself. Overextending can lead to burnout and chronic problems such as depression, headaches, and high blood pressure. Engaging in mindfulness and meditation practices can help reduce anxiety, recover from stressful situations, and allow yourself time to recharge. One way to incorporate a mindfulness practice is to add it to another healthy habit you already do. For example, while taking a shower you can practice deep breathing or while brushing your teeth you can focus on relaxing the rest of your body, clothing your eyes and focus on a positive mantra or something you are grateful for!

Books

Healthy Community & Connection

Social connection through a healthy community has been linked with many positive mental health benefits including lowering anxiety, working through emotions and lowering depression. Call a friend, go on a hike or spend time in nature with someone that brings you joy!

Have a happy and healthy day!

You can stay connected with Megan Roosevelt, RDN on Instagram at @HealthyGroceryGirl, watch recipe videos at YouTube.com/HealthyGroceryGirl or visit her recipe and wellness blog at HealthyGroceryGirl.com

See how Purecane does healthy lifestyle choices on Facebook and Instagram