AuthorElisa Pineda

Change Your Diet in 21 Days

Image Credit: Eli DeFaria via Flickr.

Good dietary habits can revolutionize the way we eat and have an impact in our health and quality of life. But why is it so hard to keep them up and what do we need to form them? Think of a dietary habit that you would like to form. Maybe you want to eat more fruits and vegs? Or perhaps quit having an extra biscuit with your tea? The “why” or the reason you’d like to achieve this new habit is your “motivator”. Once you know what you want to achieve and why you want to achieve it, then you can apply strategies to form and maintain your new habit. However, it will take longer than 21 days. Sorry! But read on…

Why it will take you more than 21 days

The first step is to prepare for the time and effort in making a new habit. The idea that you can create a habit in 21 days came from a book titled Psycho-Cybernetics by a surgeon called Dr. Maxwell Maltz. In his book, Dr. Maltz described how after plastic surgery it took an average of 21 days for his patients to become accustomed with their new faces.

A more recent study from University College London (UCL) determined that it actually takes 66 days to form a new habit. Researchers from UCL also observed that this time could vary according to the characteristics of each individual. They went on to report that it could take from 18 up to 254 days for a new habit to stick. Let’s be optimistic – it likely won’t take you 8 months to create a new habit! But setting a realistic expectation of 2 months will increase the odds of creating and maintaining your new habit.

4 factors to make your habit successful:

Step 1: Visualize your habit

Think of a habit that you would like to introduce to your daily life. Reflect why you would like to achieve it and what you would gain.

Step 2: Repeat the behavior every day

Repeating the action you are interested in converting into a habit every day in the same scenario will help your brain associate your surroundings with that new action. Therefore, every time you become exposed to that scenario you will be reminded and pushed into your new habit. Try choosing a place and time of day when you would like to make this habit happen.

Step 3: Make your habit possible

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It must be possible for you to practice the new habit. For example if you want to limit your the number of biscuits you consume, but you work in a biscuit shop and have 20 back-up bags of biscuits at home, well, you have some significant odds! Or if your goal is to increase your water intake, you must have accessibility to water throughout the day. Finding an easy and practical way to achieve your new habit will increase your chances of keeping it for the long run. This characteristics is referred to as capability. Examples of capability if you wanted to increase your veggie intake would be to:

  • Having (or creating) a time gap to buy and prepare vegetables
  • No allergy or digestive problem for a rich veggie diet

Step 4: Creating opportunity

There must be a window of opportunity for you to engage in your new action and transform it into a habit. Coming back to the example of increasing your veggie intake, it could mean that you choose a new route to work which takes you past a fruit and veggie stand. Thus, you could buy your veg for the day. Other ways you could increase your opportunities of eating fruit and veg:

  • Go to a restaurant known for its prowess with vegetables
  • Spend more time with vegetarians or others who are trying to eat more veggies
  • Have someone show you how to cook a vegetable you’ve never tried

Step 5: Finding your motivator

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There must be something in your core that pushes you to create a habit. Examples of a motivator could be:

  • You have a condition you want to treat: say you’re prone to acne and increasing your water intake will get rid of it
  • You’re pregnant; increasing your veggie intake will ensure that your child will get all their required nutrients and a preference for veggies

The take-away message here is: repeat the action in the same scenario every day. It will take a bit of effort at the beginning but before you know it you will be doing it without thinking. Good habits change your life for the better!

goodbye summer food, hello autumn food!

The Fall Equinox came and went, and now cooler temperatures and less sunlight are the reality. As we move into Autumn, these seven fruits and veggies will give your health a boost and keep colds at bay!

  1. Rutabaga

Rutabaga is a type of root vegetable and a cross between a turnip and a cabbage. Some classify it as part of the ‘ugly root vegetables’ but you’d be surprised at its nutrient and antioxidant power.

Why is it good?

This purplish root vegetable is rich vitamin C, potassium and beta-carotenoids. It is also rich in fibre and prebiotics which can boost your digestion and immune system.

How to eat it?

Try roasting chunks of rutabaga with a drizzle of olive oil, or boil and mash them with a little milk or milk substitute, just like potatoes. Try keeping their skin for it is where most of its nutrients concentrate.

  1. Figs

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This fruit is part of the mulberry family and there are many varieties. Their texture and size make them an optimal snack.

Why is it good?

Figs are a healthy alternative to dairy products. Eight dry figs can provide you with your 10% daily required intake of calcium. They are also high in fibre. 3-5 figs can give you 5 grams (women require 25g/day and men 30-38g/day).

How to eat it?

Eat them when they are ripe for more sweetness. It is best to keep them at room temperature and consume them within the first two days of purchase. Keep them at hand for a healthy snack alternative, especially during those afternoons when you are craving for something sweet. Figs can also be used as a sweetener and a fat substitute in baked goods and are great for homemade dry fruit and nut bars.

  1. Apples & Pears

This season is great to bite into freshly picked apples and pears. These fruits are the perfect low calorie snack. They are easy to carry and are packed with nutrients.

Why is it good?

They are the perfect low calorie snack, easy to carry and packed with nutrients. Eating the skin is key to obtain most of the nutritional benefits of these fruits. The skin is where they concentrate most of the fibre, antioxidant, anti-inflammatory chemicals, and potentially anti-cancer nutrients. They have also been associated with a reduced the risk of type 2 diabetes.

How to eat it?

Eat it fresh and with the skin! Avoid juices. With their pulp removed, pear juices were determined to lose up to 40% of their total phenolic phytonutrients, and to have significantly reduced antioxidant capacity.

  1. Cabbage

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Cabbage is a type of cruciferous vegetable. There are many varieties and the darker the colour the more nutrients it is likely to contain.

Why is it good?

One cup of cabbage can provide you with 79% of vitamin K, 69% vitamin C and 20% of vitamin B6 required for a day. It is rich in different types of antioxidants. Red cabbage has an added nutritional benefits due to its red pigment, a sign of antioxidant content. Eating cabbage will provide you with anti-inflammatory benefits, and chemical components that have been associated to cancer and type 2 diabetes prevention.

How to eat it?

You can eat it raw or cooked. Use it as a wrap or tortilla and fill it with your favourite stew. You can also try adding it to a soup or salad to break the routine.

  1. Damson

Damson are similar to plums and a member of the rose family. They are small fruits with a vibrant dark blue skin and a strong, sour flavour and are at their best in September.

Why is it good?

Due to their high fibre and antioxidant content, damsons are great for improving your digestion and lowering your ‘bad’ cholesterol. They have also been associated to the prevention of certain cancers and heart disease.

How to eat it?

Store them the same way as plums. Refrigerate and use within a couple of days. Damson are more suitable for cooking than eating raw and are especially good for jams and jellies. They are also often used in desserts such as pies and tarts. To reduce your sugar intake, they can also be used in savoury dishes such as, roast beef, pork or lamb casseroles.

  1. Fennel bulb

Fennel is a flowering plant species in the carrot family. It is a perennial herb with yellow flowers and leaves that are great for a nutritious garnish. It can be eaten raw, for more crispiness and a strong aniseed flavour, or cooked, to obtain a softer texture and flavour.

Why is it good?

Fennel is an excellent source of vitamin C, fibre, potassium, molybdenum, manganese, copper, phosphorus and folate among many other minerals. Such as calcium and iron.

How to eat it?

Cut a fresh fennel bulb into medium size pieces and toss with olive oil and vinegar and roast until tender. Top with grated fresh parmesan and enjoy as a snack or a side dish. You can also eat it fresh. Prepare a fresh raw fennel salad but adding cucumber, leaves, walnuts, dates and a drizzle of olive oil and lemon.

  1. Globe artichoke

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From the leaves to the heart, artichoke can be a great addition to our diet due to its high nutrient content.

Why is it good?

Due to their phytonutrient content, artichokes have more antioxidant power than blueberries or broccoli. They are also abundant in fibre making them optimal for improving your digestion and cholesterol levels.

How to eat it?

Enjoy it as a dip, in a soup or a gratin. You can also grill or roast them and use them as a side, as part of your salad or a main veggie dish.

Eating seasonally will help you obtain the nutrients that your body needs for this period and will also help you take care of the environment by reducing your carbon foot print. By increasing your vegetable consumption you will see how your skin tone improves, your energy increases and your immune system becomes stronger. Check how to change your dietary habits and increase your veggie consumption in our next article.

7 Food Myths Debunked

There are many myths about healthy eating. Marketing, trends, and misinterpreted research often generate confusion and contradictions. Here’s the truth behind seven food myths:

  1. “Gluten free products are good for you”

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Coeliac disease is an autoimmune diseases caused by intolerance to gluten. Only 1% of the population in the UK has coeliac disease. Still, going gluten-free has become quite the trend. Just in 2014, gluten-free product sales rose to £184m, 15m more than the previous year. 15% of UK households avoid gluten and more than half believe it makes their diet healthier.

Is it really healthy?

Gluten is a protein that provides bread dough with structure and elasticity. It can be found in any food product that contains wheat, barley or rye. People seem to think that gluten-free food products are healthier or have less calories.

  • The reality is that gluten free products usually replace gluten with ingredients that are not healthy.
  • Gluten free products contain higher levels of fat and sugar and lower levels of protein.
  • If you are gluten intolerant, naturally gluten free foods are a better solution, such as: fruits, veggies, pulses, meat and some cereals like corn and oats.

Conclusion: Gluten free products are not a healthy substitute. Unless you actually have coeliac disease or a gluten sensitivity condition or intolerance, there is no advantage to eating gluten free.

  1. “Coconut is a superfood”

Lately in the UK, the annual spending on coconut water rose from £3.9 up to £33 million. Similarly, the use of coconut oil went from an annual spending of £1 million to £16.4 million. Just from 2015 to 2016, there was a 64% rise on coconut product consumption. £100 million is currently being spend every year on coconut products in the UK.

Image Credit: Alexandra Gorn via Unsplash.

Is it really healthy?

  • Coconut water is deficient in essential electrolytes such as potassium and magnesium.
  • Coconut is not grown locally, thus, it has a high carbon footprint and often comes in packages that are not recyclable.
  • Coconut contains saturated fat – not something to binge on. Saturated fats should be consumed in moderation and balanced with other macronutrients (proteins and complex carbs).

Conclusion: Coconut water is not all that it’s cracked up to be. If you’re looking for essential electrolytes, try kiwi, bananas or even a glass of tap water or milk.

  1. “Prebiotics are best when taken in a capsule”

Prebiotics are non-digestible fibres that promote the growth of beneficial microorganisms in your intestine. Prebiotics are naturally found in many foods such as asparagus, Jerusalem artichokes, bananas, oatmeal, and legumes.

Is it really healthy?

  • The food industry has isolated prebiotics and processed them into a packaged option.
  • These products are usually highly processed, filled with sugar and expensive.

Conclusion: This is not going to help you live to 100. Step away from the prebiotics.

 

  1. “Any probiotic is good for you”

Probiotics are naturally found in many foods. When processed, probiotics are usually in isolated form, but they are most beneficial when several microorganisms are present.

Is it really healthy?

  • Sometimes probiotics are not able to reach their final destination: your bowel.
  • Microorganisms in probiotic products can be no longer active.

Conclusion: Choose live and active probiotics; one of the best sources of probiotics is yogurt. It has beneficial bacteria such as Lactobacillus or Bifidobacterium. Other good sources of probiotics are sauerkraut, kefir, miso soup, sourdough bread as well as fermented cheeses such as: cheddar, feta, goat and blue cheese.

 

  1. “Infant formula is more practical and better”

The UK has one of the lowest breastfeeding rates in the world. It seems that there is a widespread misconception that breastfeeding is mostly beneficial only in poor countries. According to the World Health Organization, breastfeeding reduces the risk of breast and ovarian cancer, type II diabetes and postpartum depression.

Is it really healthy?

  • Infant formula does not contain the antibodies found in breast milk.
  • Preparing formula could also carry the risk of contamination either through unhygienic preparation practices or unclean water.
  • The long-term benefits of breastfeeding for mothers and children cannot be replicated with infant formula.

Conclusion: Breast is best. Unless there are extenuating circumstances, breast-feed for as long as possible.

  1. “Sugar free foods are always healthier”

Many food products rely on their packaging and labelling to increase their sales. Making a product look healthy is a great asset nowadays. Among the claims that might be made to improve the healthiness of the product might be its free or low sugar content.

Is it really healthy?

  • Sometimes the food industry uses other sugar synonyms that misguide us regarding a product’s actual sugar content.
  • All of these ingredients are the equivalent of sugar:

Evaporated cane juice, sucrose, high fructose corn syrup (HFCS), agave, (even if it’s blue agave), fruit juice concentrate, 100% fruit juice, galactose, maltose, dextrose, lactose, molasses, organic brown rice syrup, diatase, barley malt, treacle, diastic malt, panocha, sorghum syrup

Conclusion: Read the ingredients carefully. Sugar free products might be low in sugar but sometimes they are higher in saturated fats to improve their texture and taste.

  1. “Going alkaline will improve your health”

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There is a myth floating around that if our body’s pH is too acidic, we are more prone to cancer and other diseases. Can acidity makes us more prone to disease?

Is it really healthy?

  • The reality is that every part in our body requires a different pH to work efficiently.
  • Some areas, such as the stomach, needs to be acidic for proper nutrient absorption to take place.
  • If we consume buffers or substances that reduce our pH, such as sodium bicarbonate, we could be causing ourselves more damage.

Conclusion:  Instead of changing our pH, we should increase our veggie intake and have a balanced diet, which will ensure we get all the nutrients our body needs.

 

The world we live in offers a slew of cooking programs, “healthy additives” and myriad food substitutes that will make you “healthier”. In fact, most of these products and “solutions result in more obesity, chronic diseases and climate change. The simplest approach to being healthy is to choose less industrialized foods and opt for food that our great-grandmother would recognize. As Michael Pollan the famous food journalist says: “Eat real food, not too much, and mostly plants.”

9 Ways Diet Changes Your Practice

You want to increase your flexibility, get rid of an old injury or achieve a yoga posture you’ve struggled with? What you eat can make a difference. Here are 9 ways food can improve your yoga practice or any other physical activity:

1. Happy joints and flexibility

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Flexibility relates to the range of movement in your joints and the length of your muscles. The key to increasing flexibility is through proper warm-ups and stretching techniques. However, what you eat can play a vital role. Collagen, antioxidants and omega-3 are three power-hitters you’ll want to make friends with.

  • Collagen

Don’t fall for any supplement. Supplements with collagen do not work. When ingested, collagen is broken down by the acids in your stomach, which prohibit it from being absorbed as a whole. Rather, Vitamin C and proteins will help build up collagen in your body. You need at least 60mg of Vitamin C every day. Instead of reaching for oranges, try veggies that contain even greater doses:

  • A cup of kale contains 80.4mg
  • ½ cup of chili contains 107.8mg
  • 1 cup of bell pepper contains 190mg
  • 1 cup of broccoli up to 132mg
  • Antioxidants

Catechin is a natural antioxidant present in green tea that has been observed to reduce inflammation and may reduce cartilage breakdown.

  • Omega-3

The fatty acid omega-3 is widely found in fatty fish and some seeds and oils, such as chia and linseed. Omega-3 will help with stiffness and joint pain.

2. The pitfalls of juice

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Fruit juice, even completely natural ones, can dramatically increase your levels of blood glucose. These sudden increases of glucose can eventually bring your energy levels crashing down. To avoid these sugar crashes and enjoy sustained energy, opt for the whole fruit instead of going for the juice. Juice drinking deprives you of the fibre and many of the natural nutrients found in fruits.

3. Refined carbohydrates vs. whole grain

Refined carbs, like white bread, white pasta or white rice, can provide a fast source of energy that disappears as quickly as it arrived, leaving a sensation of drowsiness and a crave for further carbohydrates. Instead, choose whole grain carbohydrates such as brown bread, whole wheat pasta and whole grain rice to prolong your energy and concentration.

4. Timing

It’s not just what you eat, but when you eat. The timing of your food can be key to improve your practice, health and wellbeing.

  • Before yoga class

Eating too close to your practice can affect your digestion and make your stomach ache. It is recommended that you practice yoga on empty stomach. This means not eating 4-5 hours before practice; a light snack is optional 2-3 hours before. To learn more about what and how to fuel your body before class check: Eat Like a Yogi: Top Tips to Fuel Your Body Before Class

  • After yoga class

After a yoga practice the first two hours are golden. It is when your body is most receptive to nutrient absorption. Fruits and plenty of water right after the practice are ideal while you prepare your next meal. To learn more about what and how to fuel your body before class check: Rest and Recovery: What to Eat after Yoga Class.

5. The downside of caffeine and sugar

Although rich in antioxidants, coffee drinking can deplete you of energy. Dehydration and adrenal gland stimulation, which are in charge of stress regulation, are some of the consequences of heavy coffee drinking. Likewise too much sugar, in the form of pastries, cakes and other snacks, can alter your energy and focus . Instead of coffee or sugary drinks, go for carbonated water or whole fruit.

6. Muscle repair

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Water and specific foods can help reduce soreness and help repair muscle micro-tears that can occur when stretching. Dark coloured fruit such as blueberries and cherries can reduce muscle soreness and may help you regain your strength due to their high content of anthocyanins which facilitates the oxygen rate into your muscles. Due to the content of L-citrulline, watermelon also helps reduce muscle soreness.

7. Iron and breath

Over-elevated or low levels of iron can affect the way you grow, develop and function. Iron is an essential mineral for your breath. With low iron levels, deep breathing becomes a challenge. Once you eat an iron rich food, such dark green leafy vegetables or pulses, iron is absorbed in your small intestine and transported into your bloodstream with the help of two proteins: transferrin and ceruloplasmin. These proteins transport iron to all the tissues in your body, vital organs, bone marrow and the brain, so that DNA synthesis and red blood cell production can occur. Without the appropriate production of red blood cells, oxygen cannot be transported throughout your body.

How much do you need?

Men Women
8.7mg (19-64 years)14.8mg (before menopause)
8.7mg (after menopause)

8. Electrolytes

Electrolytes, such as sodium and potassium, help maintain fluid balance in your cells by pulling in water. Having a low intake of potassium can lead to muscle cramps as you exercise. Hydration keeps your heart rate from climbing too high, which, in turn, helps regulate your body temperature. To maintain your hydration level, remember to stay hydrated even before you feel the signal of thirst from your body. To avoid muscle cramps, maintain a diet rich in vegetables and fruit from which your body will absorb potassium.

9. Anti-inflammatory foods

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Our immune systems are constantly poised to attack anything that could potential harm: pollen, foreign chemicals, bacteria or viruses. When they go on the attack, inflammation is the by-product, which works to protect our health. However, inflammatory diseases, or a shut-down of the immune system, can also occur. An example of this is rheumatoid arthritis. In these cases, diet can be a great support. Ginger, turmeric, pineapple are great ways to reduce inflammation.

In sum, focusing on physical postures is just the tip of the iceberg. Watching what you eat, when you eat, and being mindful of how and when to hydrate the body is key. Your body is your instrument, and by fine-tuning what goes into your body, your instrument will play more beautifully!

Eat Your Way Out Of Depression

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Have you or someone close to you ever felt an intense feeling of sadness? Feelings of helplessness, hopelessness or worthlessness lasting for days or weeks…the type that starts keeping you from your everyday activities? If so, this may be something more than sadness. It’s possible you could be someone with clinical depression… before you become alarmed, did you know this is a treatable condition? Unfortunately, most people with clinical depression fail to seek treatment. Left undiagnosed and untreated, depression can worsen, potentially lasting for years and causing untold suffering, and possibly suicide. It is calculated that by 2020, depression will be the second leading cause of disability in the world, just after ischemic heart disease.

Tell me what you lack and I’ll tell you what you’ve got

There are many reasons why depression can occur; genetic predisposition, losing a loved one, chemical unbalance, or variations on the anatomy of the brain. For instance, low levels of serotonin, one of many brain chemicals, can affect the communication among regions involved in the process of emotions in your brain. It has been observed that in people with a history of depression, the hippocampus, a small part of the brain in charge of storing memories, seems smaller in people who’ve never been depressed. A consequence of a smaller hippocampus is fewer serotonin receptors which could lead to depressed moods.

How can food affect your mood?

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The regulation of mood is the goal in treating the biology of depression. One way to boost your mood is through your diet. So, although there are many factors that could trigger depression, there are many ways you can prevent it and one of them is through your diet. And while diet is an important aid, it doesn’t replace the benefits of therapy and/or treatment.

Diet can be an aid in achieving chemical balance. Depression, or a depressed mood, may change or influence what you eat. Consistent evidence has shown that the quality of your diet is related towards your risk of developing a mental illness like depression.

Tryptophan is an essential amino acid, meaning your body cannot produce it and you must obtain it from your diet. The main role of tryptophan is to produce serotonin. Serotonin carries signals between nerves that can be found in your gut, brain and in blood platelets. Serotonin is in charge of regulating body processes and contributes to well-being and happiness. It is responsible for maintaining mood balance. A serotonin deficit can lead to depression.

Myths about tryptophan and serotonin

Some people think that by just eating a diet rich in protein your tryptophan and serotonin levels will raise. This is false. Amino acids, which are the basic blocks of protein, have to compete to be absorbed. Therefore, a high intake of protein does not guarantee a high absorption of tryptophan.

Another claim suggests that eating foods rich in serotonin will boost your serotonin levels. This is also false. Serotonin can in fact be found in foods like bananas; however it is not able to cross the blood–brain barrier in your body. So, if serotonin cannot get to your brain and tryptophan gets knocked out when trying to get into your digestive tract, than how can food help you with depression?

  • Smart carbs and their soothing effect

You might have the idea that carbohydrates are bad for you and you should avoid them at all costs. Think again; carbs finally get some positive feedback! Complex carbohydrates are not only necessary for body processes such as digestion and providing glucose to the brain, but they can also affect mood.

High sugary foods can bring your energy and mood to come crashing down. However, complex carbohydrates, like whole grain cereals, pulses, and veggies are gradually absorbed and provide you with longer term energy. Complex carbs can also raise your level of serotonin. Next time you feel down, check your diet and try some low-fat carbs for a pick-me-up.

  • Curcumin
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Curcumin is a bright yellow chemical compound present in curry and turmeric. According to research, among its many benefits it has also shown antidepressant properties. Unlike tryptophan and serotonin rich foods, curcumin is able to penetrate the blood-brain barrier and to increase serotonin and dopamine, another neurotransmitter that controls your brain’s pleasure centre. You can incorporate curcumin into your diet and prevent depression. Add it to season any type of meat such as fish or sprinkle it over your cup of milk or tea. My personal favourite recipe is a cup of warm almond milk, a teaspoon of curry or turmeric powder and cocoa powder, ½ teaspoon of ginger and a touch of cinnamon. Satisfying to both the belly and brain!

  • Alcohol

Like everything, it’s about balance. Although alcohol might make you feel relaxed, it’s often fleeting. Heavy drinking can make depression symptoms worsen over time. Alcohol is a natural depressant which reduces your brain activity. Instead, go for drinks without alcohol and low sugar content.

  • B Vitamins

How often do you eat dark leafy greens? Your lack of greens could lead to a low a folate (vitamin B9) intake. Studies have shown that a low intake of folate and cobalamin (Vitamin B12) could lead to depression. Folate and cobalamin are essential for neurological function.

Increase your intake of B vitamins by adding greens and pulses into your daily meals. A cup of spinach or asparagus contains 65% of your folate recommend intake and a cup of lentils contain up to 90% of the daily recommend intake (% DV). Seafood is also a good source of B12. If you are vegetarian, fortified cereals and dairy products as well as supplements are the way to go.

  • Magnesium
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According to research, magnesium can improve your mood. When you have a magnesium deficiency some personality changes can occur. These can be from apathy, and anxiety, to depression and delirium. Foods that are rich in magnesium include dark leafy greens such as spinach; one cooked cup of spinach contains 39% of your daily recommend intake. It can also be found in nuts and seeds (e.g.100 g of pumpkin seeds contain 37% DV), fish (A portion of mackerel contains 21 % DV) as well as beans and lentils (approx. 20% DV), whole grains (21% DV) and avocados (9% DV).

  • Omega 3

Omega-3 rich foods have also been pointed out by research as an aid in the control of mood changes due to depression. These fatty acids play an important role in the development and function of the central nervous system. Fatty fish like salmon, tuna, and mackerel as well as flaxseed and nuts are omega-3 rich options to include in your meals in the prevention and fight against depression.

Reach out

Choosing the right foods can help boost your mood. Remember to maintain a balanced diet rich in dark leafy vegetables, pulses and whole grains. Try adding foods and ingredients to your meals that make them richer in nutrients and depression fighting agents like curcumin. Likewise, regular exercise, meditation and other good healthy habits can help you feel positive about your life. But they won’t replace medical treatment or talk therapy. Depression is a serious illness; I would guess even as you’re reading this, you know someone who might be depressed. Don’t be afraid to reach out for help.

Male Psychology Network. Includes free and international resources like Samaritans.

NHS talking therapies – Online self-referral. Check if it’s available in your area and make an appointment online.

The official register of Accredited BABCP CBT and AREBT therapists. Here you can find details of all officially accredited CBT Therapists. All the practitioners listed here are accredited members of either the British Association for Behavioural & Cognitive Psychotherapies (BABCP), which is the lead organisation for CBT in the UK and Ireland, or the Association for Rational Emotive Behaviour Therapy (AREBT).

WPF Therapy. A charitable foundation in London dedicated to therapy and training in its many different forms.

Zen Monkey, a sub-division of YogaLondon, is an online conduit for yoga students and teachers to share ideas and develop a catalogue of content that is informative, creative and fun. We are a community founded from the collection of writers and yogis we've mentored, worked with and been inspired by. Together, we are building a tribe that shares the tools, the inspiration and the motivation to lead a healthy, mindful and sustainable life.