Healthy Eating
Introduction
A healthy lifestyle can play a huge role in improving both physical and mental wellbeing. We cannot separate the body from the mind, nor the mind from the body. We all know how terrible it feels when we don’t get enough sleep… or when we don’t eat properly…we get cranky, irritable, tired, moody – not good! Everything about us is delicately connected…and we must look after our bodies as well as our minds… - a healthy body will help to lead to a healthy mind!
Below are some recommended foods by Hollands and Barratts for a health mind and body http://www.hollandandbarrett.com
Below are some recommended foods by Hollands and Barratts for a health mind and body http://www.hollandandbarrett.com
Depression
Feast on Fish- People who eat diets high in omega-3 fatty acids fromfish have a lower incidence ofdepression and suicide.
Watch the sugar and caffeine - Restricting sugar and caffeine has been reported to elevate mood in some studies. People may want to avoid caffeine and sugar forone week to see how it affects their mood.
Uncover your allergies- Although research has produced mixed results, studies have shown that food allergies can trigger mental symptoms, including depression. An elimination diet can help identify sensitivities.
Watch the sugar and caffeine - Restricting sugar and caffeine has been reported to elevate mood in some studies. People may want to avoid caffeine and sugar forone week to see how it affects their mood.
Uncover your allergies- Although research has produced mixed results, studies have shown that food allergies can trigger mental symptoms, including depression. An elimination diet can help identify sensitivities.
Anxiety
Cut the Caffiene - People withanxiety appear to be especially affected by caffeine, so steer clear of all sources, including coffee, tea, chocolate, caffeinated fizzy drinks, and caffeine-containing medications.
PMS
Fruits and Fibre- Eat more low-fat, high-fibre foods and plenty of fruits and vegetables to improve hormone metabolism.
Limit Sugar- Some doctors recommend that women with PMS cut back on sugar for several months to see if it reduces their symptoms.
Avoid Alcohal - Alcohol can affect hormone metabolism, so drinking less alcohol may reduce PMS symptoms.
Cut the caffeine- Caffeine consumption has been associated with increased prevalence and severity of PMS.
Note: Personally I find having a warm drink like a hot chocolate helps to sooth tummy painsand eating chocolate barsalso seem to make me feel better too!
Limit Sugar- Some doctors recommend that women with PMS cut back on sugar for several months to see if it reduces their symptoms.
Avoid Alcohal - Alcohol can affect hormone metabolism, so drinking less alcohol may reduce PMS symptoms.
Cut the caffeine- Caffeine consumption has been associated with increased prevalence and severity of PMS.
Note: Personally I find having a warm drink like a hot chocolate helps to sooth tummy painsand eating chocolate barsalso seem to make me feel better too!
Insomnia
Try some carbs before bed- Doctors will sometimes recommend eating a slice of bread or some biscuits before bedtime, which may reduce anxiety and promote sleep.
Cut the caffeine - Stop drinking coffee and tea,and avoid other caffeinated products to avoid night-time restlessness.
Uncover allergies - Food allergy may also contribute to insomnia. Work with a knowledgeable practitioner to discover potential triggers
Note: Personally I found drinking a glass of red wine helped to send me in to a nice sleep.Also having a light snack like some toast or a plain biscuit also seemed to help too
Irritable Bowel Syndrome
Try differentfibre sources, including linseed, rye, brown rice, porridge, barley, and vegetables, tofind the right balance of regularity without episodes of diarrhoea.
Try replacing dairy products and foods containing fructose and sorbitol with alternative dairy and sweetened products to see which restrictions may help reduce your symptoms.
Work with a specialist to identify foods that aggravate your condition.
Try replacing dairy products and foods containing fructose and sorbitol with alternative dairy and sweetened products to see which restrictions may help reduce your symptoms.
Work with a specialist to identify foods that aggravate your condition.
Chronic Fatigue Syndrome
Don’t avoid salt - Some doctors believe that people with chronic fatigue syndrome who have low blood pressure should not limit their salt, however, people considering eating more salt should consult a doctor.
Note:I n my personal experience I found eating foods that hada lot of protien such as spinach, nuts, chicken, steak etc helped to raise my energy levels. Also foods high in carbohydrates such as potatoesand pasta also helped me to have more energy throughout the day. Avoiding sugary snacks such as chocolates, sweets, cakes and fizzy drinks helped me to avoid sugar rushes of energy and then slumps which always followed shortly after. Instead snacking on naturally sugaryfoods such as fruit gave me a burst of energy without the slump.
Note:I n my personal experience I found eating foods that hada lot of protien such as spinach, nuts, chicken, steak etc helped to raise my energy levels. Also foods high in carbohydrates such as potatoesand pasta also helped me to have more energy throughout the day. Avoiding sugary snacks such as chocolates, sweets, cakes and fizzy drinks helped me to avoid sugar rushes of energy and then slumps which always followed shortly after. Instead snacking on naturally sugaryfoods such as fruit gave me a burst of energy without the slump.
Anorexia, Binge Eating, Bulimia
Avoid foods that alter your mood - In one study, bulimic women became binge-free after avoiding alcohol, caffeine, refined sugar,and foods containing white flour,added salt, monosodium glutamate,and flavour enhancers.
Get enough calories- The most important dietary change for people with eating disorders is to eat a sufficient amount of calories without purging. To accomplish this, most will need psychological as well as nutrition counselling.
Eat a balanced diet - People with both bulimia andanorexia are likely to report a craving for sugar, which may lead to mood swings.Eating healthier foods may stabilise blood sugar, which may decrease the urge for bulimic binges
Get enough calories- The most important dietary change for people with eating disorders is to eat a sufficient amount of calories without purging. To accomplish this, most will need psychological as well as nutrition counselling.
Eat a balanced diet - People with both bulimia andanorexia are likely to report a craving for sugar, which may lead to mood swings.Eating healthier foods may stabilise blood sugar, which may decrease the urge for bulimic binges
Obesity
Choose low-glycaemic-indexfoods- Diets that emphasise choosing foods witha low glycaemicindex, such as vegetables and whole grains, have been shown to help control appetite in some studies.
Feast on fibre - Fibre adds bulk tothe dietand tends to produce a sense of fullness, helping people eat fewer calories.
Trya low-carb, high-protein diet- Low-carbohydrate, high-fat diets are popular among people trying to lose weight. Some research suggests that their effectiveness is due to the fact that people eat fewer calories while on them.
Cut back on calories - People who have successfully lost weight report eating fewer snacks of low nutritional quality and eating breakfast regularly.They also report getting less calories from fat and more from protein.
Choose breast-milk over formula - In one study, breast-feeding during infancy was associated witha reduced risk of developing obesity during early childhood (ages three to four).
Uncover food allergies - Although the relationship between food sensitivities and body weight remains uncertain, chronic food allergy may lead to overeating and obesity.
Feast on fibre - Fibre adds bulk tothe dietand tends to produce a sense of fullness, helping people eat fewer calories.
Trya low-carb, high-protein diet- Low-carbohydrate, high-fat diets are popular among people trying to lose weight. Some research suggests that their effectiveness is due to the fact that people eat fewer calories while on them.
Cut back on calories - People who have successfully lost weight report eating fewer snacks of low nutritional quality and eating breakfast regularly.They also report getting less calories from fat and more from protein.
Choose breast-milk over formula - In one study, breast-feeding during infancy was associated witha reduced risk of developing obesity during early childhood (ages three to four).
Uncover food allergies - Although the relationship between food sensitivities and body weight remains uncertain, chronic food allergy may lead to overeating and obesity.
More Information
http://www.hollandandbarrett.com
www.nhs.uk/livewell/healthy-eating
www.bbc.co.uk/health/treatments/healthy_living/.../index.shtml