Happy last week in June! It’s hard to believe how quickly
this year is passing, and we know that all our friends and neighbors are very
busy during the summer months. Isn’t it good to know that Pathfinder Produce,
with its tasty and fresh fruits and veggies, is here to help you with your
shopping and meal prep needs? Come on down and see “what’s in store” at
the Village Commons this Thursday from noon to 5 p.m.
Best wishes for bright futures to all our area high school
graduates! As you head off to new jobs, the service, or college, remember to
eat well and focus on getting enough fresh foods into your diet. With the
demands and changes in routine, healthy eating can give you the energy you need
and help you stay fit.
And as a reminder, Pathfinder Produce will be closed next Thursday,
July 4, so please plan for your fresh food purchases. Happy Independence
Day!
***
More
and more, studies published by respected researchers are linking mental health
issues to modern diets that are rooted in highly processed, sugar-rich foods.
Just ‘google’ the phrase “healthy food and mental health” and you’ll see pages
of links referencing research that strongly links what we eat to how
we feel mentally. And of course, we also know that how we feel mentally affects
our physical health.
One
article
I found on the Healthline website related individuals’ stories of debilitating
mental health issues with diets rich in processed foods and sugars; the upshot
was that as patients changed their diets to healthier foods, their mental
health issues eased considerably. Research indicates that the Mediterranean diet
and the DASH diet have helped people overcome their depression and have given
people more energy to power through life’s ups-and-downs.
The
Healthline article indicates that diet improvements help mental health as:
- Healthy foods have nutrients
and enzymes that increase serotonin
levels, which elevate moods.
- Sugar-rich diets are linked
to depression and anxiety.
- Eating fresh foods
can help your gut health,
which affects anxiety and mood.
- Eating better
reinforces good habits and increases motivation to adjust other life
habits, such as exercising, meditating, and finding other ways to
de-stress.
- Eating better is an active
way to reaffirm one’s self-worth, a key component in cognitive
behavioral therapy.
In
fact, there is a growing tendency for holistic
approaches to mental health, in which medical providers “think
outside the medicine cabinet” and integrate dietary changes with other key
therapies to assist patients. Just “google” the phrase “nutritional
psychology.” One website to explore further is that of MooDFood-vu.eu,
a consortium and research group led by scientists at VU University
that investigated how food intake, nutrient status, food‐related behaviors and
obesity are linked to the development of depression.
While
individuals who are anxious/depressed or have a mental health diagnosis should
seek out appropriate care with trained health professionals, we all can take
steps through better nutrition to improve our mental health. The two diets
referenced above focus on reducing processed sugars and eating more plant-based
whole foods. In a nutshell, the diets recommend these steps:
Mediterranean
Diet
Summary: Adding in healthy omega-3 fats, whole foods, healthy proteins.
- Fill up on fruits and
vegetables
- Rely on whole grains
and legumes (beans, peas, etc.) for your starches.
- Substitute fatty fish
(salmon, tuna) for red meat.
- Eat healthy fats by
adding raw nuts and olive oil to your diet.
- Limit sweets and wine.
DASH Diet Summary: Cutting wayyyyy
down on sugars!
- Focus on whole grains, fresh
vegetables and fruits.
- Eat less red meat in
favor of chicken, fish and nuts as protein sources
- Switch to low-fat or
nonfat dairy.
- Limit sweets, sugary drinks,
saturated fats and alcoholic beverages.
Until
next time, eat well and feel well,
Lori
