Archivi dei tag: mental health

Eat for Your Age: What to Eat for a Better Mood and Mental Health

Your brain evolves—and so should your diet. What we eat directly affects our mood, energy, and mental health. But new research led by Lina Begdache at Binghamton University reveals something even more intriguing: the foods that support mental well-being vary depending on your age.

🔄 Brain Development and Nutritional Needs

The human brain doesn’t fully mature until around age 30, especially the prefrontal cortex, which governs decision-making and emotional regulation. Before this milestone, the brain is still developing and requires more energy and specific nutrients to build strong neural connections.

After 30, the brain begins to show signs of aging. Oxidative stress increases, and our ability to regulate stress declines. That’s when our nutritional priorities shift.

🍔 Under 30: Meat, Movement, and Less Fast Food

Young adults (18–29) show better mental health when they:

  • Eat meat three times a week: a rich source of tyrosine and tryptophan, which are precursors to dopamine and serotonin.
  • Exercise regularly: physical activity boosts neurotransmitter availability.
  • Avoid fast food and excessive caffeine: these can disrupt brain chemistry and mood stability.

🧬 Dopamine and serotonin are key to motivation, pleasure, and emotional balance. Their production depends on what’s on your plate.

🍇 Over 30: Fruits, Complex Carbs, and Breakfast

Adults over 30 benefit from a different nutritional strategy:

  • Eat plenty of fruits: packed with antioxidants that protect the brain from aging and oxidative stress.
  • Choose complex carbohydrates (whole grains, pasta, rice): they stabilize blood sugar and provide steady energy to the brain.
  • Never skip breakfast: it helps maintain glucose levels, which is crucial for brain function.
  • Limit caffeine: stimulants can worsen anxiety and disrupt sleep, especially as stress regulation weakens with age.

🧠 A mature brain thrives on stability—steady blood sugar, fewer stimulants, and protective nutrients.

🥚 Foods That Boost Brain Chemistry

Here are some top foods to naturally support serotonin, dopamine, and norepinephrine:

  • Eggs: rich in choline and tryptophan.
  • Fatty fish: omega-3s for brain health.
  • Nuts and seeds: healthy fats and amino acids.
  • Bananas: a source of tyrosine and vitamin B6.
  • Leafy greens: folate for dopamine production.

🚴‍♀️ Small Changes, Big Impact

Improving your diet doesn’t mean a complete overhaul. Try:

  • Adding fruit to your breakfast.
  • Swapping sugary snacks for nuts.
  • Choosing whole grains over refined carbs.
  • Cutting back on coffee after 3 p.m.

🧘‍♂️ Mental wellness starts with what you eat—and how consistently you eat it.

📣 Call to Action

What are you feeding your mood today? Start with one small change and don’t give up! You will see results!

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Raising Awareness on Nutrition and Eating Disorders

When we think about nutrition and eating disorders, we often associate them with young females, typically during adolescence. However, these disorders can affect anyone, regardless of age, gender, or body type. They are complex and multifactorial, deeply rooted in psychological issues that manifest through one’s relationship with food.

First of all, we should understand the difference between nutrition and eating.

Nutrition refers to the process by which living organisms obtain and utilize the nutrients necessary for growth, maintenance, and overall health. It encompasses the biochemical and physiological processes involved in the intake, absorption, and metabolism of nutrients.

Eating on the other hand, is a broader term that refers to the act of providing or receiving nourishment. It includes the selection, preparation, and consumption of food. While nutrition focuses on the body’s use of nutrients, alimentation covers the entire process of feeding and eating.

It’s important to recognize that eating disorders are not limited to anorexia and bulimia. Conditions like binge eating disorder and vigorexia also fall under this category. Vigorexia, for instance, affects many men, leading to a distorted perception of their bodies, which they see as too thin and not muscular enough.

Today, over 70 million people worldwide suffer from these disorders, with more than 3 million in Italy alone. Unfortunately, finding specialized treatment centers can be challenging, often requiring individuals to travel far from home, sometimes even out of their region.

By continuing to discuss nutrition and eating disorders accurately, we can raise collective awareness and ensure that people receive early diagnoses and appropriate treatments tailored to their needs.

If you or someone you know is struggling with an eating disorder, don’t hesitate to seek help. Early diagnosis and treatment are crucial. Reach out to a healthcare professional or a specialized center today.

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Discover 5 Effective Ways to Relax and Unwind: A Guide to Self-Care

Are you feeling the need to relax but unsure which relaxation method suits you best? Let’s explore some of my favorite techniques which can help you unwind and rejuvenate. Choose the one that resonates with you the most, and embark on a journey of self-care.

  1. Mindful Breathing: Embrace the Power of Conscious Respiration – Have you tried mindful breathing to ease stress and promote relaxation? Unlike our usual unconscious breathing, mindful breathing requires intentional focus. Find a comfortable spot, sit down, and inhale deeply through your nose, allowing your belly to expand. Exhale slowly through your mouth, emptying your belly. Concentrate on the rhythmic flow of air through your body. Practicing this mindful breathing technique at least three times a day can significantly reduce stress. You can do it anywhere, anytime – just take a minute for deep, conscious breathing, and feel the relaxation take over.
  1. Meditation: Embracing Mindfulness for Inner Peace – Discover the simplicity of mindfulness meditation to care for your mind and well-being. Close your eyes and concentrate on the sensation of air entering and leaving your nostrils. Stay focused, redirecting your attention to your breath if your mind wanders. Meditation doesn’t have to be complicated – even a few minutes can make a difference. For those who love technology, there are meditation apps that guide and support your journey. Incorporate short meditation sessions to your day to experience a profound sense of tranquility.
  1. Massage: Unlock Serenity and Well-Being – Tension can melt away with a soothing massage, providing a sense of serenity and relaxation. If you can’t access a professional massage, consider massage devices for targeted relief on your neck, feet, back, or head. From massage chairs to eye masks, various tools are available to help you unwind. Try simple solutions like rolling tennis balls under your feet for a DIY reflexology session. Reclaim your calm and bid farewell to stress.
  1. Yoga and Pilates: Nurturing Physical and Mental Health – Explore the combined benefits of Yoga and Pilates for both physical and mental well-being. While Yoga emphasizes the mind-body connection, Pilates engages your muscles deeply. Whether you prefer the meditative flow of Yoga or the dynamic exercises of Pilates, these disciplines contribute to overall health. Incorporate these practices into your routine to enhance relaxation and build resilience against life’s challenges.
  1. Aromatherapy: Elevate Your Mood with Aromatic Bliss – Harness the power of aromatherapy by using plant essences to promote relaxation. Essential oil diffusers can atomize oils, creating a calming atmosphere. Some favorite relaxation oils include Lavender, Neroli, Marjoram, Grapefruit, Mandarin, and Scots Pine. Each oil brings its unique properties, from sedative and calming effects to stress relief and emotional balance. Experiment with these scents to find the perfect aromatic escape that suits your relaxation needs.

These are my top relaxation methods, each offering a unique path to tranquility. Choose the one that resonates with you or mix and match to create your personalized self-care routine. Remember, taking care of yourself is a powerful step towards a more relaxed and balanced life. Share your favorite relaxation method or discover new ones to enhance your well-being!

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Why You Shouldn’t Tell This to Depressed People

Whether you went through depression or have a loved one who suffers from it, we all know that depression is not easy to live with. And what makes the situation worse is often the feeling that people around us don’t understand our being unwell and try to minimize the importance of this disorder.

I explained it in my last post on Wise&Shine last week.

Therefore, I would like to list here some phrases that you shouldn’t tell to depressed people:

1. “Focus on getting better.”  We tend to forget that the state of depression affects us physically and psychologically. It is not enough to get out of bed, get some fresh air and take a walk to get rid of it. If this were the case, depressives would be the first ones to do so, without your advice, because it is very likely that they want to get out of this state.

2.”It will be better tomorrow.”  This phrase could worsen the condition of the depressed person. They may expect to get better the next day, but depression cannot be treated overnight.

3.”Just be happy” For a depressed person, being happy is inconceivable because their disorder alters the image they have of reality. Talking to them about happiness will not improve their disorder, on the contrary. You cannot talk to them about things they are unable to do and sometimes even understand.

4. “It’s your fault.”  Often, when something negative happens to our life, we imagine that it is our fault, and that we deserve it. This kind of approach can aggravate the situation of the depressive person.

5. “Don’t be so negative.”  Negativity is part of how depressive people see life. It doesn’t make sense to tell them something like this. Most probably they will not understand.

6.”Stop complaining, there are people who have a more terrible life.”  This is what I hate the most. It’s not by comparing to some other people that a depressed person would feel better. Being unable to get out of their depression, they would feel even more guilty and miserable for being unwell when they see that terrible things are happening around them. Depressives have very low self-esteem, and this kind of sentence will only increase their self-hatred.

Remember that we all may face difficult times in life. Try to be compassionate with anyone who is suffering also making a good use of your words.

What about you? Do you feel compassionate when someone is suffering?