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    Balance Your Mood With Food: How Good Nutrition Supports Mental Health

    October 4, 2018

    Our brains are magnificent machines: while the brain controls rudimentary yet complex functions like your heartbeat, breathing and motor functions, it also controls a multitude of other complicated tasks such as creating your thoughts and feelings. A machine this advanced, that runs 24/7, clearly requires fuel to run. The fuel you supply to your hard-working brain is none other than the food and drink you consume.

    Like any other machine, the quality of your brain function is relative to the quality of the fuel you put in it. Foods rich in nourishment such as complex carbohydrates, vitamins, minerals and antioxidants help stabilize blood sugar levels while increasing your brain’s energy. When it comes to feeding the brain, you get back what you put in.

    Selenium

    Selenium is an important mineral that your body relies on to perform many of its basic functions. Studies have shown that people with a low amount of selenium in their diet have an elevated rate of depression, irritability, and anxiety. While too little selenium causes health problems, too much can be toxic. According to the National Institute of Health, 55 mcg of selenium a day is the sweet spot for adults 19 years of age and older.

    Brazil nuts are by far the most selenium-rich food available. An ounce (about 7 or 8) of brazil nuts contains 544 mcg of selenium per serving, so two or three brazil nuts a day is more than sufficient to get your RDA of selenium. You can also get your 55 mcg a day with 3 to 4 ounces of halibut, roasted ham, or shrimp. Cottage cheese, roast chicken, oatmeal, and eggs also contain moderate amounts of selenium, around 10 to 20 mcg per serving.

    Folate (Folic Acid)

    Studies have shown that an increased intake of folate or folic acid is associated with a lower risk of depression. Folate is found in a wide variety of food, with spinach, liver, yeast, asparagus, and brussels sprouts containing the highest levels. You can also get your recommended 400 mcg of folate with avocado, peanuts, orange juice, leafy green vegetables like spinach and kale, and whole grains, among many other foods.

    Omega-3

    Dopamine and serotonin are chemicals in the brain that are produced by nerve cells. Serotonin is a natural mood stabilizer, and dopamine controls your feelings of pleasure and reward. Omega-3 fatty acids have anti-inflammatory properties in them, and they effect the transmission of dopamine and serotonin. Omega-3 also has a role in brain development and function, with the ability to stabilize moods. Omega 3 foods include salmon, walnuts, soybeans, and chia seeds.

    There are many other nutritious foods that will serve as prime fuel for your brain, helping you perform, feel and be at your very best. Using this list to help change your eating habits for the better is a great step in the right direction.

    If you’re struggling with a mood disorder and would like some support and guidance to live a more balanced life, contact my office today so we can set up a time to talk.


    Harini Sukumaran is a Licensed Individual ( Women), Child & Family Counselor, Play Therapist, Certified Ayurvedic Practitioner/ Trainer, Reiki Grand Master and Yoga Teacher. She is passionate about helping children of all ages ( 3+ yrs ) holistically to become less stressed by giving them and their parents tools, support and encouragement. Her specialization also includes helping Women suffering from trauma, PTSD depression, anxiety and Pregnancy/Postpartum mood disorders. Harini’s passion for holistic treatment of Mind and Body motivated her to create MindTree, a Holistic Counseling & Wellness Center to help Individuals (Women), children ( Play Therapy) and families in Portland, OR.

    MindTree Holistic Counseling & Wellness Center LLC
    5440 SW Westgate Dr # 210
    Portland, Oregon 97221

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    mindtree

    MindTree Holistic Counseling & Wellness Center LLC


    5440 SW Westgate Dr, #210
    Portland, Oregon 97221

    Phone: (503) 766-4895
    Fax: (503) 716-4699
    Email us: info@mindtreeholisticcounseling.com


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    Counseling & Wellness Services Portland OR
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    • Home
    • Telehealth
    • About
      • Our Team
      • Our Office
      • COVID 19 Response
      • Join Our Team
      • COVID 19 Safety Protocol
    • Services
      • Family Counseling
      • Counseling for Women
      • Play Therapy for Children and Teens Approach
      • Pregnancy and Postpartum Therapy
      • Counseling for Men
      • Relationship & Couples Counseling
      • Yoga & Mindfulness for Children
      • Psychotherapeutic Reiki for Women’s Anxiety
      • Distance Reiki Healing
      • Reiki Energy Healing for Children
    • Getting Started
      • Appointment Request
      • Client Forms
      • FAQs
      • Rates & Insurance
      • Pay My Bill
      • Resources
        • Recent News
        • Mental Health Links
        • Physical Health Links
        • Mental Health Resources – Portland
    • Blog
    • Dhyana Yoga/Movement Studio
      • Rent our Event center
      • Class Schedule
      • Parent Mentoring – CPRT
    • Training
      • About Institute
      • Integrative Reiki – Level 1 & 2
    • Contact