Mental Health, Mindful Eating in Innovative Ways with Angeline Pacy, Certified Nutritional Advisor
Unimed Clinical Research & Advisory Inc.
Regulatory Medical Writing / QC; Communications; Healthcare Solutions; Ed. & Health Advisory with Med/Dental Fuduciary
In today's fast-paced world, where stress seems to be a constant companion, nurturing our mental health is paramount. While we often focus on important healthy external factors like exercise and mindfulness practices, the role of nutrition in promoting mental well-being cannot be overstated too. It's about more than just what we eat; it's about cultivating a strategic, mindful relationship with food and nourishing our bodies in a way that supports our mental health over the lifespan (not just dietary quick-fixes, some of which can later lead to long-term nutrient deprivation and even worsen mood disorders if not approached strategically).
Living in balance is a cornerstone of a healthy lifestyle, and this extends to our dietary habits. When stress hits, it's easy to turn to food for comfort, but all too often, these choices are laden with empty calories that provide little sustenance for our bodies or minds. Instead of reaching for processed snacks or sugary treats as a coping mechanism, embracing strategic, mindful eating practices can help us make more nourishing choices. Just a few tips can make a difference in a life!* Read on to explore innovative foundations…
1. Mindful Eating Opens Doors
Mindful eating involves paying attention to the sensory experience of eating, tuning into hunger and fullness cues, and choosing foods that truly nourish us. By slowing down and savoring each bite, we can better appreciate the flavors and textures of our meals, leading to greater satisfaction and reduced feelings of stress or anxiety. We can also better-focus in on some vital strategies that support mood throughout the lifespan.
2. Just One Tiny Habit for Even Junkiest Eaters Finds Surprising Reward!
One way to foster mindful eating is by incorporating daily routines that prioritize healthful food preparation. Even just a few strategic minutes spent in the kitchen each day can make a world of difference. Something as simple as washing celery sticks to keep on hand for quick, healthy snacks or chopping fresh herbs and garlic to add flavor to basic meals can lay the foundation for a more nourishing diet. Incorporating easy ingredients like fresh herbs and vegetables, a little raw garlic and even olives helps to expand the microbiome and keep it in better balance. An expansive (diverse) microbiome can help to support mood and overall health!
These small acts of food preparation not only make healthy eating more accessible but also provide an opportunity to connect with the food we eat on a deeper level. When we take the time to prepare any part of our meals with care, we are more likely to appreciate the nourishment that they provide and savor the experience of eating. Nutrition self-care fosters a sense of self-worth that can better-support a healthy mood.
3. The Innovative Eater: Strategic & Adaptive!
Beyond just fueling our bodies, the foods we choose can have a profound impact on our mental health. A balanced diet includes a strategic mix of beneficial fats, selective carbohydrates, and clean, life-promoting proteins that are often essential for supporting both physical and mental well-being.
The brain and nerves are covered in a layer of fat called the myelin sheath. Like a slick highway, it helps the brain work more efficiently (helping to process actions more quickly).
Starving the body of key fats can reduce overall brain health and mood. Beneficial dietary fats (lipids), such as those found in avocados, various raw nuts, some seeds, olive oil, and even algae are crucial for brain health and cognitive function. Including those fats, and other selective fats in our diet, can help to better-support mood stability. Do you have a strategic lipid lifestyle to support mood and neurological functioning?
Selective carbohydrates, like mindfully chosen and properly portioned grains and fruits, in balance with other nutrients, can provide a steady source of energy and support some neurotransmitters (chemical messengers that contribute to feelings of happiness and well-being). Choosing carbohydrates that are high in fiber and low in sugars can promote more normal blood sugar levels that prevent some types of mood swings. A strategic health strategy is needed when this is not possible. Do you have a thoughtful, innovative lifestyle strategy where carbohydrates are concerned? Some people need damage control (mitigation strategy)!
Rotating clean, life-promoting proteins, including mindfully sourced and minimally-processed animal products, and cultured or sprouted tofu and legumes, can provide a rich source of essential amino acids, vitamins and minerals that support overall brain and nerve function (and may help to better-support mood). Including a variety of protein sources in our diet ensures that we get as much of the nutrients that we need to support optimal brain health and mental well-being. People with diets that lack balance and rotation strategies, albeit highly-processed or diets that avoid animal products altogether, may need strategic education to address nutrient gaps (and thoughtfully consider environmental and genetic risk-factors for nutrient metabolism and deficiencies).
Growing in Nutrition Inspiration
Incorporating these principles of balance, mindfulness, rotation, and personalized nutritious food choices into our daily lives can have a profound impact on our mental health. By prioritizing whole, nutrient-dense foods and embracing mindful eating practices, we can nourish our bodies and minds in a way that promotes resilience and well-being. Sometimes that requires strategic advising. Reach out today for inspiration. Remember, every bite is not just an opportunity to nourish our bodies or ‘battle the bulge,’ but an opportunity to nourish our minds and spirits as well!
*Remember to consult a highly trained healthcare provider and also get medical clearance before starting any new health routine.