By integrating small, sustainable changes into your daily routine, you can start to nourish your body, mind, and spirit in ways that help you feel happier, more resilient and successful. Here are five ways to unlock a more vibrant, energized, and mentally fit version of yourself. Let鈥檚 dive into these holistic strategies that support men’s mental health.

1. Fuel Your Brain: What to Eat to Support Men鈥�s Mental Health

What you put on your plate has a direct impact on your brain function and mood. When researchers analyzed the diets of 15,980 adults, those who ate more fruits and nuts, as well as avoided fast/fried foods had a reduced risk of depression.

Omega-3 Fatty Acids
Eating certain foods can support your mental health. Nutrients, such as omega-3 fatty acids found in fatty fish like salmon, are linked with mental health. Deficiencies in omega-3 fatty acids are linked with an increased risk of developing depression, ADHD and other psychological disorders. This may be because omega-3 fatty acids have roles in neuroinflammation and neurotransmission.

Vitamin C
If you鈥檙e struggling with motivation and focus, you may want to eat some more fruits and vegetables. Not getting enough vitamin C, which is found in many fruits and vegetables, is related to a low level of mental vitality. Snack on some raspberries – it may contribute to better mental performance and sustained attention.

Water
Don鈥檛 forget to drink water – dehydration can quickly lead to brain fog, fatigue, and irritability. Making water your primary beverage is one of the simplest and most effective ways to support your mental acuity throughout the day.

Flavonoids
Nutrients, such as flavonoids found in chocolate, appear to influence mental health through their impact on the hypothalamus-pituitary-axis (HPA). show that chocolate may reduce cortisol levels (stress), but it is unclear if this translates to physiological effects.

Butyrate
Indirectly, you can impact your brain by eating whole foods. Whole foods that contain insoluble fibre may support mental health. Insoluble fibres can be fermented by microbes in the intestinal tract to create short-chain fatty acids (SCFAs). Short-chain fatty acids, such as butyrate, travel from the gut into the bloodstream and make their way to the blood-brain barrier. Here, regulate the transfer of nutrients involved in the maintenance of the blood-brain barrier, directly influencing the brain. In addition, SCFAs appear to mediate the immune system, HPA axis and the synthesis of several neurotransmitters.

Best Foods to Support Men鈥�s Mental Health听

• Omega-3 Rich Fish (Salmon)
• Whole Foods (Raspberries)
• Dark Chocolate

A well-nourished brain is better equipped to handle stress, think clearly, and maintain a positive outlook. Enjoy eating healthier foods which contain nutrients known to support the brain, while avoiding fatty or fried foods, as part of a lifestyle that could support mental health.

2. Move Your Body for Better Mental Health

Physical activity might be nature’s best mood booster. When you move your body, your brain releases endorphins, which act as natural painkillers and can elevate your mood. Exercise is a key strategy you can incorporate into your daily routine to improve your mental health.

The secret to improving men鈥檚 mental health is finding a form of movement that you genuinely enjoy. Turn exercise from a chore into a rewarding part of your day. According to the , even small, regular doses of exercise may have a protective role against depression. Let鈥檚 get moving to support mental health!

Find Your Way to Move:

• Team Up: Join a local sports league like pickleball, softball, or hockey for the dual benefit of exercise and social connection.
• Explore the Outdoors: Whether you love to hike, bike, garden or kayak, being active can be an effective way to improve mental health.
• Build Strength: Weightlifting or bodyweight exercises don’t just build muscle – it can build , according to research.
• Start Small: A brisk 30-minute walk each day is a fantastic and accessible starting point for improving men’s mental health – no need to train for a marathon to see benefits.

3. Master Your Mindset: Supporting Men鈥�s Mental Health Naturally

Your mind is a powerful tool. The things you focus on and how you speak to yourself can shape the way you see yourself and the world around you. It鈥檚 possible to train your mind to support your happiness. Work on trying to adopt a positive and mindful mindset to help you build an inner foundation of strength that can help you weather any storm.

How to Practice Mindfulness

The simple practice of being present in the moment without judgment can be a game-changer. This can be as simple as focusing on wiggling your toes, feeling what鈥檚 underneath you. can also be practiced by taking deep breaths, focusing on the air going in and out of your nostrils. When college students participated in a mindfulness program, found it had a positive effect on their mental health, reducing levels of stress, anxiety, and depression. In addition, they found it improved their quality of sleep and life satisfaction.

Mindset Workouts for a Stronger You:

• Practice Gratitude: Each day, take two minutes to write down or think of three things you are grateful for – shift your brain鈥檚 focus toward the positive.
• Embrace Stillness: Try a few minutes of daily meditation. You can use an app to guide you. Take a moment to observe your thoughts and calm your mind.
• Challenge Your Inner Critic: Learn to recognize and challenge negative self-talk. Are those thoughts true? Would a friend agree with them? Treat yourself with compassion.

4. Connect with Your Tribe: Improving Men鈥�s Mental Health

Connection is a fundamental human need. Foster your relationships with people in your life who bring you joy. Loneliness can be tough on mental health. Make a conscious effort to connect with others. Make plans to meet a friend this weekend. Engage in an activity or club you鈥檙e passionate about. Intentionally schedule time to be with friends or connect with your community – social connections can support men鈥檚 mental health.

5. Rest for Mental Health

Enough can not be said about sleep. Commonly, a priority that gets pushed aside in favour of streaming another episode of your favourite show, sleep should not be neglected. Sleep is your brain鈥檚 way of resting and restoring. Get a good night’s sleep – it鈥檚 one of the best ways to improve men鈥檚 mental health naturally.

How Sleep Improves Mental Health

Mounting supports that improving sleep can lead to improvements in:

• Mental health
• Depression
• Anxiety
• Rumination
• Stress

How to Improve Your Mental Health, Naturally

There are many easy lifestyle strategies you can start today to improve your mental health. If you feel inspired to learn more, particularly about the profound impact of nutrition on well-being on mental health, the 黑料社 (黑料社) offers incredible courses holistic guides and workshops.

黑料社 has been a leader in holistic nutrition education for over 30 years. Programs, like the Natural Nutrition Diploma Program, can empower you with the scientific knowledge and practical skills to transform your health and professionally guide others.

You can take control of your mental health. Start your journey by integrating these natural strategies into your life. Start today, one small step at a time. Explore courses at .

References:

The effect of a Mediterranean diet on the symptoms of depression in young males (the 鈥淎MMEND鈥�: A Mediterranean Diet in MEN with Depression鈥� study): a randomized controlled trial. .

Does the MIND diet decrease depression risk? A comparison with Mediterranean diet in the SUN cohort. .

Effect of Polyphenol-Rich Dark Chocolate on Salivary Cortisol and Mood in Adults. .

Gut microbiota-derived short-chain fatty acids and depression: deep insight into biological mechanisms and potential applications. .

Omega-3 fatty acids and mental health. .

Vitamin C supplementation promotes mental vitality in healthy young adults: results from a cross-sectional analysis and a randomized, double-blind, placebo-controlled trial.

Exercise and the Prevention of Depression: Results of the HUNT Cohort Study. .

Muscle-strengthening exercise and positive mental health in children and adolescents: an urban survey study. .

Nature-based outdoor activities for mental and physical health: Systematic review and meta-analysis. .

Effect of mindfulness program on stress, anxiety, depression, sleep quality, social support and life satisfaction: a quasi-experimental study in college students. .

Improving sleep quality leads to better mental health: a meta-analysis of randomized controlled trials. .

The post Top 5 Ways Men Can Improve Their Mental Health Naturally appeared first on 黑料社 National Page.

If you鈥檙e struggling, you鈥檙e not alone. According to the Canadian Mental Health Association, one in five Canadians will experience a mental health problem or illness in any given year. Stigma still exists despite growing mental health awareness. Sadly, this often prevents people from speaking openly or seeking help.

Could an underutilized approach offer solutions? Holistic nutrition focuses on the mind, body and spirit, recognizing that wellness is integrated into multiple facets of your life. Sleep, stress, work, relationships, food, and daily movement impact how you feel. Mental health is considered as important as nutrition or physical activity in functional holistic nutrition. Let鈥檚 explore evidence-backed ways you could improve your mental health naturally today!

Can You Improve Your Mental Health, Naturally?

Improving your mental health can be easier than you think. Many effective strategies are accessible, affordable, and easily incorporated into your lifestyle. You can start right now!

• Tune in to how you’re feeling.
• Are you frequently overwhelmed, irritated, or fatigued?
• These could be signs your mental health needs attention.

have found that checking in daily with your feelings can be a helpful first step in mental health improvement. If you鈥檙e mental health isn鈥檛 the greatest, there are things you can do.

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7 Ways to Naturally Improve Mental Health

There鈥檚 no one-size-fits-all solution, but there are an abundance of ways to improve mental health naturally. The most effective natural strategies are those that promote balance across body systems.

1. Prioritize sleep: Aim for 7鈥�9 hours per night. Poor sleep quality makes mental health harder to achieve, according to a .
2. Move your body: Regular can improve mood and reduce symptoms of anxiety and depression. While the best exercise for mental health isn鈥檛 going to be the same for each person, moderate-intensity exercise done in a supportive, group setting appears to have great benefits for mental health. suggests regular physical activity is a powerful, natural tool for boosting mood and supporting mental health.听
3. Eat nutrient-rich foods: Your brain needs the right fuel to function optimally. shows what you eat impacts how you feel. Known as good mood foods, certain foods are more likely to improve mental health naturally than others. On the other hand, eating is linked with poor mental health. Certain nutrients, such as omega-3 fatty acids, magnesium, B vitamins, and antioxidants are critical for brain health.
4. Mindfulness Practices: Meditation, yoga, and gratitude journaling may help you better cope with stress, according to . Recent evidence suggests future research will look into how mindfulness practices may reduce the reactivity of the , the brain鈥檚 fear center.
5. Go Out in Nature: Does nature improve mental health? Absolutely. Exposure to natural environments is a no-cost, powerful way to alleviate stress. Time spent in green spaces has been shown in a number of to reduce anxiety, increase mood-boosting neurotransmitters, and lower blood pressure. Take a walk in the park during your lunch break or after dinner. Keep indoor plants in your office. Try grounding or 鈥渆arthing鈥� (walking barefoot on natural surfaces, such as grass or sand). Even the use of natural elements, such as wood or stone, in workspaces appears to lower stress in . Take a daily walk in a park or wooded area. You could keep indoor plants in your office as another way to improve mental health naturally.
6. Breathwork and Deep Breathing: Diaphragmatic breathing activates the parasympathetic nervous system – your rest and digest system. In , the use of breathing interventions was found to lower cortisol (stress levels).
7. Adaptogenic Herbs: Herbs like ashwagandha, rhodiola, and holy basil help regulate your body’s stress response. While the typical onset of stress is a response that can feel like a crazy rollercoaster ride, adaptogens can help moderate these extremes. Meanwhile, adaptogens can be energizing during chronic stress, a time when many can feel exhausted. Studies have shown that adaptogens can reduce anxiety and fatigue.

Should You Set Mental Health Goals? A How-To Guide听

Working on your mental health can lead to incredible benefits in your life. But, where do you start? Discover the benefits of setting mental health goals and strategies that help you achieve them. Here are 3 goals for mental health worth setting and how to achieve them:

1. Emotional Regulation: Helps you learn to identify and process your emotions, leading to better resilience in difficult situations than the vulnerability experienced when you suppress them. Techniques like journaling, breathwork, and counselling can help.
2. Resilience Building: Develop the ability to bounce back after challenges. With resilience, you鈥檙e able to better handle the challenges life throws at you. To get there, work on building a stronger support network, practice mindfulness and self-compassion.
3. Mental Clarity: In stressful situations, it can be hard to maintain focus, make decisions, and learn new things. With mental clarity, you can do this better. Finding ways to lower anxiety in stressful moments, such as deep breathing or grounding techniques, can help. Of note, brain fog, forgetfulness, or indecisiveness may signal nutritional imbalances or chronic stress.

Can You Fix Anxiety, Naturally?

Understanding the root causes is essential. Nutrient deficiencies, gut health imbalances, chronic inflammation, trauma, and lifestyle stressors can all contribute to anxiety. Working with a holistic practitioner鈥攕uch as a 黑料社-trained holistic nutritionist鈥攃an help identify personalized root causes and offer comprehensive, non-invasive solutions that don鈥檛 rely solely on medication.

Can You Fix Depression, Naturally?

Sadly, depression impacts many lives. Luckily, some natural strategies are linked with lower rates of depressive feelings, such as exercise. In fact, have been completed – scientific-evidence supports that exercise can help those experiencing depression. Exercise can mitigate the harmful effects of other stressors when performed at moderate intensities. This is made possible by the changes in blood flow that occur during exercise, as well as the release of helpful, feel-good .

How to Improve Mental Health Awareness

The 黑料社 is passionate about enhancing mental health awareness and educating future wellness leaders with a holistic mindset. At 黑料社, students don鈥檛 just learn about vitamins and meal planning, they discover the root causes of illness and how emotional, psychological, and spiritual aspects play a role in wellness.

Whether you’re a curious beginner or are considering a career as a holistic nutritionist, 黑料社 offers:

• Workshops for those curious to learn a little more
• Holistic Culinary Certificate to master healthier cooking
• Natural Nutrition Program lets you turn your passion into a career
• Virtual, in-class, and distance education learning options that fit your lifestyle

You Can Improve Your Mental Health (And, Help Others)

You don鈥檛 need to be a therapist to make a difference. By prioritizing your own mental health, you inspire others to do the same. You create ripple effects of compassion, clarity, and calm in your community.

If you’re ready to learn how a holistic understanding of health can help improve mental health naturally, consider learning with the 黑料社.

• Attend an upcoming Open House
• Join a Culinary or Wellness Workshop
• Enroll in the Natural Nutrition Program

Start making mental health your priority today! Explore how at

References:

Daily survey participation and positive changes in mental health symptom scores among Royal Canadian Mounted Police Cadets. .

A meta-analysis of randomised controlled trials. .

Exercise as medicine for depressive symptoms? A systematic review and meta-analysis with meta-regression. .

Exercise and mental health: many reasons to move. .

Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies. .

The Role of Gut Microbiota in Anxiety, Depression, and Other Mental Disorders as Well as the Protective Effects of Dietary Components. .

The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence. .

Nature in the Office: A Systematic Review of Nature Elements and Their Effects on Worker Stress Response. .

Amygdala-driven apnea and the chemoreceptive origin of anxiety. .

The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. .

The post Mental Health Naturally: A Holistic Guide to Feeling Better Inside and Out appeared first on 黑料社 National Page.

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Your Family Guide on How to Practice Gratitude

More happiness, appreciation, and well-being are just a few simple acts away. This Family Guide on How to Practice Gratitude will equip you with practical strategies for your family to practice gratitude in your daily routine, fostering a sense of appreciation and well-being within your entire family. With brains programmed to problem solve, sometimes we struggle to simply appreciate things around us. When you override your instincts, you can reap the benefits of gratitude.

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What is Gratitude?

Gratitude is more than just saying, 鈥淭hank you鈥�. Gratitude is a conscious state of acknowledging and appreciating the good things in your life. When we focus on what is good, the little blessings, or moments of joy, it helps us build resilience against negative experiences.

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Benefits of Practicing Gratitude: To Yourself

The act of feeling grateful has powerful benefits for you 鈥� it helps you feel happier, lowers blood pressure, and may reduce the risk of heart disease, according to .

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Benefits of Practicing Gratitude: To Your Family

When we express any emotion (anger, sadness, or joy) to another person it shapes their thoughts, feelings, and behaviour. Thus, an act of gratitude greatly influences your family members 鈥� even if it鈥檚 not evident right away.

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The Science Behind Gratitude

Research suggests that practicing gratitude can have a profound impact on our well-being. Here’s how:

• More Satisfied: Many show a link between gratitude and life satisfaction, particularly in countries, like Canada. Higher levels of increase life satisfaction, which in turn increases gratitude 鈥� it鈥檚 a positive spiral.
• Boosts Happiness: Gratitude leads to increased feelings of and contentment.
• Strengthens Relationships: Gratitude fosters positive social connections. By expressing appreciation for loved ones, we strengthen bonds and build trust.
• Motivates: When a group of university students listed 5 things they were grateful for each day for a week, it positively impacted their academic .
• Improves Mental Wellbeing: Gratitude can act as a buffer against . Studies have shown it can reduce symptoms of depression and increase resilience.
• Enhances Heart Health: There are 19 suggesting gratitude practices may positively impact biomarkers of cardiovascular disease
• Sleep Quality: Positive thoughts were related to good sleep quality.

These benefits are especially valuable within a family unit. By fostering a culture of gratitude, you’re not only nurturing individual well-being but also creating a more positive and supportive environment for everyone.

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How to Practice Gratitude as a Family

Now, let’s explore some practical ways to incorporate gratitude into your family life:

• Lead by Example: You can start practicing gratitude with a simple . Curled up in a cozy chair in the early morning or perhaps to relax your mind before sleep, take a moment each day to think back on your day and write down moments that brought you joy. Maybe the sun was shining warm into your office window, there was a friendly wave from a neighbour, or you ate the most deliciously, sweet strawberry. Perhaps you write down what you鈥檙e grateful for having, food and clean water to drink, electricity to keep you warm at night, or someone who loves you 鈥� sometimes practicing gratitude includes things you may commonly take for granted. When you lead by example, your family can see for themselves the benefits of practicing gratitude.
• The Power of “Thank You”: Make it a habit to express gratitude for everyday things, big or small. Encourage your children to thank each other, you, and the bus driver.
• Mealtime Gratitude: At mealtime, or in the car (if you鈥檙e a busy family) have each person share something they’re thankful for that day. It could be a delicious meal, a fun activity, a hug, or simply being together as a family.
• Gratitude Games: Make practicing gratitude fun! Play games where you have to name things you’re grateful for in each letter of the alphabet or play 鈥淚 Spy鈥� during a walk outside while others try to guess what in your neighbourhood you鈥檙e seeing that you鈥檙e grateful for.
• Give Back Together: Volunteering together is a powerful way to cultivate gratitude. Choose a cause your family cares about and spend time volunteering. Perhaps it鈥檚 joining into a charity walk or run, or participating in a spring clean-up. Not only will you be helping others, but you’ll also be fostering an appreciation for what you have.
• Tech Timeout: In today’s digital world, it’s easy to get caught up in screens. Schedule regular “tech timeouts” where the whole family disconnects from devices. This creates space for genuine connection, fostering gratitude for face-to-face interactions.
• Gratitude Jar: Create a beautiful jar where each family member can write down things they’re grateful for on slips of paper. During dinner or family time, take turns reading aloud what you’re thankful for. This creates a positive focus and sparks conversation.

This list is just a start 鈥� find ways to practice gratitude that inspires your family. The key is to be creative and find ways to integrate gratitude practices into your family’s routine 鈥� as consistency is key. The more you practice gratitude, the more naturally it becomes a part of your everyday 鈥� and the results are joyous.

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How to Make a Gratitude Jar

Try this fun and creative way for your family to practice gratitude

1. Whether a box, glass jar, or small container, create a vessel of happy, grateful moments.
2. To start, write down something you are grateful for or a happy moment of joy on small pieces of paper, then put it in your gratitude jar.
3. Set a goal to write a gratitude note 鈥� choose a frequency that isn鈥檛 daunting, and feels achievable. You could start with 3-4 times per week.
4. Each time you write a gratitude note, remember things that made you smile that day, or something that brought you joy.
5. In a short time, you鈥檒l have a container filled with beautiful moments you can look back on. These notes will make you feel happier and support you in tough times.

Choose a special day to read through all of the notes in your gratitude jar as a family 鈥� it鈥檚 a deep, enriching experience.

Gratitude: Part of a Holistic Lifestyle

By incorporating some of these simple, small strategies, your family will find how easy it is to practice gratitude 鈥� most importantly, they will enjoy more happiness and joy. By focusing on the good things, your family can become more positive and resilient through the ups and downs that life brings.

As the 黑料社, we support Canadian families through education, to foster holistic well-being. Wellness is more than the food your family eats or the physical activity in your day 鈥� your mind and spirit also have impact on your body鈥檚 wellbeing.

Gratitude is a key ingredient to a healthy and happy family life. Cultivate gratitude together and nurture more fulfilling and joyful experiences for you and your loved ones.

If you’d like to learn more about our Natural Nutrition Program, click here.

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Scientific Studies:

A Brief Gratitude Writing Intervention Decreased Stress and Negative Affect During the COVID-19 Pandemic. .

Being thankful for what you have: a systematic review of the evidence for the effect of gratitude on life satisfaction. .

Better Together: Integrative Analysis of Behavioral Gratitude in Close Relationships using the Three-factorial Interpersonal Emotions (TIE) Framework. .

Enhanced academic motivation in university students following a 2-week online gratitude journal intervention. .

The impact of gratitude interventions on patients with cardiovascular disease: a systematic review. .

The Reciprocal Relationship Between Gratitude and Life Satisfaction: Evidence from Two Longitudinal Field Studies. .

The effects of gratitude interventions: a systematic review and meta-analysis. .

Gratitude influences sleep through the mechanism of pre-sleep cognitions. .

The post Family Guide on How to Practice Gratitude appeared first on 黑料社 National Page.

What鈥檚 the Fastest Way to Improve Mental Health?

One of the fastest ways to improve your mental health is to take a few slow, deep breaths. Symptoms of anxiety, from racing thoughts to an upset stomach, can dissipate by practicing deep breathing. The mind gets the chance to refresh itself, allowing you to have better awareness, slow your heart rate, and reduce the stress hormone cortisol. , according to science. A good night鈥檚 , and may help reduce the risk of some chronic diseases.

How to Improve Mental Health Holistically

• Deep breathing
• Make sleep a priority
• Smile at vegetables
• Focus on the good
• Raise your glass

3 Less Obvious Ways to Improve Mental Health

Beyond your breath and a good night鈥檚 sleep, your mental health can benefit from some less usually thought of holistic lifestyle practices. Here are 3 other healthy lifestyle habits, perhaps a few more surprising ways, to improve mental health.

1. Smile at Vegetables

In a study of more than 80,000 British participants noted a significant link between their happiness and vegetable consumption. Similar results were seen in a study in New Zealand, noting about 8 servings of fruits and vegetables per day improved emotional well-being. Why do whole, plant-based foods promote positive mental health? There鈥檚听 bidirectional communication between your brain and your gut, called the gut-brain-axis. Dysbiosis and inflammation in the gut are linked to many server mental illnesses, including anxiety and depression. As such, it may be helpful to nurture the gut microbiome 鈥� the consumption of processed foods is linked to an unhealthy microbiome.

2. Focus on the Good

What you give your attention to influences your emotional state, thanks to complex neuronal pathways connecting the prefrontal cortex and your limbic system (part of the brain responsible for the behaviour and emotional responses). Focusing on positive things has been found in a number of studies to impact mental health. Practicing gratitude works to improve happiness in studies of children all the way through to older adults. Say what you are grateful for at the dinner table, or when you wake in the morning. In a , each evening people recorded 3 things that were good in their day – it improved self-reported happiness in a 6 month follow-up.

3. Raise Your Glass

Being . Recognizing that mental wellbeing can be linked to your hydration levels may help. Chronic dehydration is common in society. Insufficient hydration can also lead to more serious issues. Start each day with a glass of water 鈥� this can help you reverse the dehydration that has occurred while you were breathing and sweating through the night. Besides water, you may consider filling your cup with tea. Natural components in tea, such as caffeine, catechins (EGCG), and theanine, have positive effects on mood, promoting relaxation and calmness, according to . Theanine is an amino acid in tea that has positive effects on relaxation and improves mood and sleep quality.

Last, but not least, you can improve your mental health by turning your mind towards others, according to . By turning your mind outward towards the happiness of others is shown to improve happiness, health, and even lifespan.

Are you ready to help others by becoming a Registered Holistic Nutritionist? The Natural Nutrition Program is available in flexible learning formats, like Live Online, Self-Study Online, and In-Person Classroom/Hybrid. Find a branch and learn more today!

References

Impact of COVID-19 pandemic on mental health in the general population: a systemic review. .

Examining the impacts of the COVID-19 pandemic on family mental health in Canada: findings from a national cross-sectional study. .

How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. .

The association between mental health, chronic disease and sleep duration in Koreans: a cross-sectional study. .

Bifidobacteria and their role as members of the human gut microbiota. .

Combining lifestyle medicine and positive psychology to improve mental health and emotional well-being. .

Water as an essential nutrient: the physiological basis of hydration. .

Green tea effects on cognition, mood and human brain function: a systematic review. .

Altruism, happiness, and health: it’s good to be good. .

Contributed by Allison Tannis

Known for her deliciously geeky words, Allison鈥檚 articles and books are read around the world by those curious about where to find the most delicious (and nutritious) places to stick their forks. More at听. Follow @deliciouslygeeky.

The post 3 Surprising Ways to Improve Mental Health Holistically appeared first on 黑料社 National Page.

Anxiety is the most common mental health challenge Canadians face, and global rates are on the rise. Luckily, there are easy ways to manage anxiety naturally with a holistic lifestyle. From nutrition to daily activities, science has uncovered simple things you can do today, to manage your anxiety and feel better.

1. Exercise

Physical activity is one of the best ways to manage anxiety naturally, according to a large that found adults who live an active lifestyle have a lower risk of anxiety.

Regular exercise helps reduce anxiety and boost your mood as it causes the release of feel-good hormones and chemicals in the brain, such as endorphins. Exercise also causes (a natural cannabis-like chemical, or endocannabinoid) to be released.

Plus, the health benefits of exercise are fantastic, which include improvements in blood pressure, blood sugars, strength, and better sleep. However, being physically active may also help reduce your dependency on unhealthy options, such as alcohol consumption, or dwelling on your feelings to manage your anxiety.

How much exercise do you need to manage anxiety?

Doing听about 30 minutes of exercise a day, for 3 to 5 days a week,听may significantly improve anxiety symptoms, according to the . It may also improve symptoms of depression.

2. Get Outside

Exposure to nature-based spaces is a great way to manage anxiety naturally. Mounting shows mental health benefits of spending time in natural environments, including a sense of relaxation and less anxiety. Forest bathing is an example of a holistic lifestyle habit that can help manage anxiety naturally.

How much time do you need to spend in nature to reduce anxiety?

suggest at least 120 minutes a week. That鈥檚 equivalent to taking an 18-minute walk each day in a forested or green area – which sounds pretty pleasant.

3. Mindfulness

Mindfulness may be as effective as some medications for anxiety, according to an interesting human . After 8 weeks in a mindfulness-based stress reduction program, participants in the study reported a 30% decline in their anxiety levels.

How does mindfulness help manage anxiety?

To help you increase your capacity to bear anxiety, instead of trying to ignore this uncomfortable feeling, mindfulness helps you make peace with it. Mindfulness allows you to become aware of your thoughts and emotions so you can move through and beyond them.

4. Anti-Inflammatory Foods

Certain foods have anti-inflammatory potential, such as berries, leafy greens, and some spices. However, the most researched anti-inflammatory food may be omega-3 fatty acids.

According to a review of 16 , omega-3 supplementation reduces the severity of anxiety symptoms. In Canada, regulations by allow omega-3 supplements (containing EPA and DHA) the claim to 鈥渉elp to promote healthy mood balance鈥�.

How do anti-inflammatory foods help manage anxiety?

Inflammation plays a major role in anxiety, with higher rates of inflammation found in those struggling with mental health. The interaction between inflammation and anxiety appears to be complex. In simple terms, suggests inflammation can be neurotoxic to the brain, impacting its well-being.

5. Turmeric for Anxiety

Another anti-inflammatory food that may help you manage anxiety naturally is turmeric. There is a natural compound called curcumin in turmeric. In 32 human trials, curcumin鈥檚 ability to reduce inflammation has been noted.

Yet, there鈥檚 more going on here than an ability to reduce inflammation. In 5 human , curcumin significantly reduced anxiety symptoms. notes this may be caused by curcumin鈥檚 ability to modulate dopamine, a chemical in the brain known to improve mental health.

6. Probiotics

Evidence has linked anxiety with , a state called dysbiosis. A healthy gut microbiome is another way you can manage your anxiety naturally.

Connected by the vagus nerve, the gut is in direct communication with the brain and capable of impacting mental health.

Most interestingly, has found that the microbiome influences the part of the brain involved in anxiety and fear recall, called the amygdala.

How does gut health impact anxiety?

The helpful microbes, called probiotics, can positively influence the anatomy and chemistry of anxiety thanks to their impacts on short-chain fatty acids (SCFAs), cytokine production (inflammation), and gut peptides.

7. Vitamin D

A deficiency in vitamin D is linked with anxiety and other emotional disorders, according to . Increasing your body鈥檚 vitamin D levels can help you manage anxiety naturally, suggests evidence in several studies.

The problem for Canadians is skin exposure to UVB rays which form pre-vitamin D3, the precursor to the vitamin D2 and D3 the body needs, is limited. There is a lack of sunlight exposure in dark, northern hemisphere locations. With limited food sources of vitamin D, supplementation may be required to meet ideal levels to reduce anxiety symptoms.

For more help with using a holistic lifestyle to manage your anxiety naturally, reach out to Holistic Nutrition Professionals, such as Registered Holistic Nutritionists.

Are you curious about taking the Natural Nutrition Diploma Program? Whether to improve your own health or to start a career in holistic nutrition, 黑料社 can help you achieve your goals. Find out more.

References:

Physical activity is associated with lower long-term incidence of anxiety in a population-based, large-scale study. .

Can physical activity support the endocannabinoid system in the preventive and therapeautic approach to neurological disorders? .

Associations between nature exposure and health: a review of the evidence. .

Spending at least 120 minutes a week in nature is associated with health and wellbeing. .

Mindfulness-based stress reduction vs Escitalopram for the treatment of adults with anxiety disorders: a randomized clinical trial. .

Altered gut microbiota profile in patients with generalized anxiety disorder. .

The microbiome regulates amygdala-dependent fear recall. .

Neuroinflammation-associated alterations of the brain as potential neural biomarkers in anxiety disorders. .

Potential role of curcumin for the treatment of major depressive disorder. .

Curcumin for depression: a meta-analysis. .

Does omega-3 lessen anxiety? Association of the use of omega-3 polyunsaturated fatty acids with changes in severity of anxiety symptoms: a systematic review and meta-analysis. .

Relationship between vitamin D deficiency and psychophysiological variables: a systematic review of the literature. .

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9 Best Foods to Help Your Mental Health

• Dark Chocolate
• Mushrooms
• Leafy Greens
• Apples
• Berries
• Grapes
• Kale
• Tea Leaves
• Salmon/Sardines

What to Eat for Happiness

Chocolate is a popular mood booster. Here鈥檚 how it works: the cocoa flavanols in dark chocolate trigger more neurotransmitters (dopamine and serotonin) to be produced in the brain.听 When there are more of these neurotransmitters in your brain, your mood increases. The same applies to tryptophan, found in mushrooms.

Does Food Affect Your Mental Health?

Perhaps you tend to reach for ice cream in moments of sorrow. Trade that tub of ice cream for a fruit or vegetables suggests science. According to听, your happiness is just one more fruit or vegetable away. After surveying over 12,000 Australians, researchers discovered that for every extra portion of fruit and vegetable an adult ate each day, their happiness increased exponentially. Populations who eat a lot of plants (vegetarians) are听听to enjoy a healthier mood. Sadly, among those who eat fewer fruits and vegetables, evidence shows a high occurrence of depressive symptoms.

How Does Nutrition Impact Mental Health?

Some of the best fruits to eat to be happier, include apples, berries, and grapes. Many people suffering from depression have high levels of MAO enzymes, and this enzyme can be blocked by quercetin found in these fruits. How does eating this food make you happier? By blocking MAO enzymes from breaking down neurotransmitters that make you happy, you get to enjoy a better mood. Kale and听听are other good sources of quercetin.

The Best Brain Food You鈥檙e Not Eating Enough Of

Omega-3 fatty acids found in algae, seaweed, and fatty fish (salmon, tuna, mackerel, sardines, anchovies) are integral to the brain and nervous system. These essential fats regulate which neurotransmitters are being made, and impact signal pathways in the brain and nervous tissue development. As such, it鈥檚 no surprise听听shows a lack of omega-3 fatty acids is common in those struggling with mood-related illnesses, and eating omega-3 containing foods can boost your mood. Yet, most Canadians do not eat enough omega-3 fatty acids, particularly among high-risk populations, such as听听and the elderly.听听reporting long-term care residents had lower omega-3 intake levels that what is estimated to prevent age-related diseases.

What Foods Make Mental Health Worse?

Some of the most common foods we eat in the Western diet have been linked with a higher risk of depression by听.

• Processed/refined foods
• Sugary beverages
• Fried foods
• Processed meat
• Refined grain
• High-fat dairy
• Pastries/Biscuits

What You Eat Can Actually Improve Your Mental Health

Evidence supports that healthy foods such as olive oil, fish, fruits, vegetables, nuts, legumes, poultry, dairy, and unprocessed meat have been linked with lowering the risk of depression. Eating these healthy foods may even improve depressive symptoms.

However, it鈥檚 important to clarify that eating healthy is not about perfection. Having good eating habits is about making efforts to nourish yourself with the majority of the mouthfuls you take 鈥� not every mouthful. All or nothing mentalities about food can lead to frustration, sadness, and听 disordered eating. Success is the movement towards a healthier lifestyle; not perfection. Holistic nutrition is not a 鈥渄iet鈥� 鈥� but a healthy lifestyle that fits into your life and goals, and that incorporates your whole person (body, mind, and spirit).

LOOKING FOR MORE?

If you’re interested in learning more about how nutrition impacts health and wellbeing and creating personalized health plans, the Natural Nutrition Diploma Program could be for you. Flexible learning formats are available so you can study from anywhere. Find a branch and learn more.

References:

Evolution of well-being and happiness after increases in consumption of fruit and vegetables.听.

Associations between long-term adherence to healthy diet and recurrent depressive symptoms in Whitehall II Study.听.

Vegetarian diets are associated with healthy mood states: a cross-sectional study in Seventh Day Adventist adults.听听.

Do the types of food you eat influence your happiness?听).

Will healthy eating make you happier? A research synthesis using an online findings archive.听.

The science of tea鈥檚 mood-altering magic.听.

Acute effects of tea constituents L-theanine, caffeine, and epigallocatechin gallate on cognitive function and mood: a systematic review and meta-analysis.听.

Food, mood and brain health: implications for the modern clinician.听.

Nutritional aspects of depression.听.

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Yoga has hit the West with such momentum it seems you can find a studio in almost every neighbourhood. It is a reflection of how we, as a collective, really are becoming more mindful of how to take care of our bodies. And this is a wonderful thing!

The next step is the realization that Yoga is much more than another form of fitness or stress relief. It鈥檚 true that regular yoga practice will most likely result in staying in better physical shape and reducing your stress levels, but there is more layers to Yoga that are worth exploring.

The second Yoga Sutra, 鈥榊ogas Chitta Vritti Nirodha鈥�, is a very simple way of understanding Yoga鈥檚 deeper meaning. It is translated as 鈥榊oga is the removing of the fluctuations of the mind鈥�. Broken down further,

• Yoga refers to Union (of Body, Mind, and Spirit)
• Chitta refers to the Mind or Consciousness
• Vritti refers to the fluctuations of our thoughts
• Nirodha refers to removing or quieting.

This is why the ancient yogis developed the Yoga practices of asana, pranayama, and meditation. They were each methods, or steps, to quiet their minds. And in this state of stillness they were able to experience true Yoga, the Union and Oneness with All that is.

Of course this takes devotion, practice, and perseverance to achieve. Along the way you will continue to have an active mind, jumping from one thought to another; our thoughts mostly consisting of our desires, attachments, aversions, and beliefs. So, step one is to begin to observe the thoughts and their fleeting nature and step two is to choose not to identify with those thoughts, just allow them to drift by.

Choosing to stay in the present moment and witnessing what is happening in your mind, without identification and attachment, allows you to remain in a state of peace.

鈥淭o make the right choices in life, you have to get in touch with your soul. To do this, you need to experience solitude, which most people are afraid of, because in the silence you hear the truth and know the solutions.鈥� 鈥� Deepak Chopra

Namaste

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听鈥淚 only eat one meal a day鈥攁nd even then, it鈥檚 going to be something from a fast food restaurant,鈥� said Kendra*, tears running down her face. This was the third time I鈥檇 met with her in the hopes of improving symptoms associated with depression and anxiety. Recently out of a job, her depression had only gotten worse.

As a psychotherapist in the mental health field, I make hundreds of decisions in a session: Which line of thought should I follow? What interventions might be the most helpful for this person? What鈥檚 maintaining this concern? But as someone who is also a Registered Holistic Nutritionist, I ask myself a question that other therapists seldom do: how is this person鈥檚 diet affecting their mental health?

Research on the link between one鈥檚 diet and mental health has increased over the years and continues to highlight the correlation between these two realms. What鈥檚 more, we鈥檙e now able to see what specific foods and nutrients are contributing to the improvement or deterioration of one鈥檚 mental health.

As it turns out, diet-induced inflammation has been identified as one of the main contributors to mental health disorders. The science behind it is that chronic inflammation sets the stage for neurotransmitter imbalances. As a reminder, neurotransmitters are chemical messengers in the body that affect our mood, memory, concentration, and more, so protecting these little guys is especially important.

Additionally, inflammation catalyzes the production of proteins called cytokines that break down nerve cells that affect our cognition (1). Those with mental health disorders appear to have a number of nutritional deficiencies in common as well, specifically in terms of omega-3 fatty acids, B vitamins, minerals, and amino acids that are precursors to neurotransmitters (2).

Finally, our microbiome plays a major role in the creation and maintenance of neurotransmitters involved in mood regulation such as serotonin and GABA. As a study in Neurogastroenterology听 & Motility confirmed (3), anxiety and depression are common in patients with chronic gut disorders like IBS, which further highlights the link between our gut and mental health. In fact, studies have revealed that supplementing with probiotics can have a positive affect on one鈥檚 mood.

It is clear that all of these factors are coming into play with my client Kendra. Not only is fast food high in trans fats, which promote inflammation, but it is also devoid of nutrients that support neurotransmitter functioning. The lack of probiotics in her diet have also caused the health of her gut to deteriorate, which is likely directly linked to her mood given that 90% of serotonin is produced in the gut.

So, what can we holistic nutrition professionals do to help improve someone鈥檚 mood through food?

1. Eliminate trans fats.

All nutritionists can agree that trans fats do nothing but harm our bodies and minds. As a result, it is advisable to stay away from fried foods, microwave dinners, and processed foods like pre-made cookies, pastries, and cakes.

2. Add good fats to the diet, especially omega-3 fatty acids.

DHA is the most prevalent omega-3 fatty acid in brain tissue, and deficiencies have been linked to anxiety-like behaviours (4). However, omega-3 fatty acids are only obtained through our diets given that we can鈥檛 produce them naturally. Salmon, herring, sardines, shrimp, trout, halibut, crab, tuna, grass-fed beef, and eggs (particularly those enriched with omega-3) are all amazing sources of this nutrient. Vegans and vegetarians can opt to consume foods like chia seeds, flaxseed oil, algal oil, walnuts, and hemp seeds while supplementing with curcumin, which has been shown to help elevate levels of enzymes involved in DHA synthesis.

3. Limit sugar consumption.

In a study on rodents, it was shown that sugar consumption elevated levels of a certain strain of bacteria in the gut that was not only associated with an increase in gut inflammation, but a decrease in the amount of anti-inflammatory strains of gut bacteria (5).

4. Increase consumption of probiotics.

Fermented foods like kefir, sauerkraut, kimchi, tempeh, and miso all contain probiotics that help increase the number of 鈥済ood bacteria鈥� in our gut. The benefits of these foods lie in their antioxidant and anti-inflammatory abilities, as well as their ability to reduce intestinal permeability and improve glycemic control. As many clients will come to us with guts that are in poor shape, supplementing with a high-quality, potent probiotic can be very helpful.

5. Increase consumption of fruits and vegetables, particularly non-starchy vegetables.

These foods are high in nutrients yet low in calories, which is an unbeatable combination. Specifically, fruits and vegetables provide nutrients required for optimal neurotransmitter functioning while decreasing inflammation in the rest of the body.

Many people with mental health issues feel powerless to their condition. However, the good news is that our diet and nutritional habits are things we CAN control鈥攁nd we can start implementing changes right away. It can take months or years to discuss how one鈥檚 life history has contributed to their symptoms, but we can change what we put into our mouths starting right now.

Author: Kristina Virro, Registered Holistic Nutritionist and Registered Psychotherapist (Qualifying)

Company: Fresh Insight

Social Media: Website (), Instagram (@freshinsighthealth), Twitter (@kristinavirro)

References

1. Korn L. Nutrition essentials for mental health: a complete guide to the food-mood connection. New York: W.W. Norton & Company Inc.; 2016.
2. Lakhan S, Vieira K. Nutritional therapies for mental disorders. Nutrition Journal. 2008; 7(2): 1-8.
3. Bercik P, Park AJ, Sinclair D, Khoshdel A, Lu J, Huang X, et al. The anxiolytic effect of Bifidobacterium longum NCC3001 involves vagal pathways for gut-brain communication. 4. 2011 Dec; 23(12): 1132-9.
4. Wu A, Noble E, Tyagi E, Zhe Y, Yumei Z, Gomez-Pinilla F. Curcumin boosts DHD in the brain: implications for the prevention of anxiety disorders. Biochimica et Biophysica Acta. 2015; 951-961.
5. Noble E, Hsu T, Kanoski S. Gut to brain dysbiosis: mechanisms linking Western diet consumption, the microbiome, and cognitive impairment. Front Behav Neurosci. 2017; 11(9).

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If we asked you what we recommend as the number one tool to immediately start experiencing relief from anxiety and stress, not to mention improve your overall health and well-being, would you know the answer?

Many people sit and mull this over, not realizing that the tool we are talking about is one that is readily and easily accessible to all of us, yes even you, right now!

It鈥檚 not something you have to buy, it鈥檚 not the latest trending product. Any ideas yet?

We are talking about your breath. Your big, beautiful breath that once tapped into, can truly transform your entire life. Many people may raise a skeptical eyebrow, after all, you breathe all day long, yet you may still be dealing with much stress in your life.

This is where deep breathing comes in. Once you learn how to breathe properly, into your belly, rather than your chest, you will not believe the positive changes that will suddenly start to happen in your life. Keep reading to learn just how incredible a daily deep breathing ritual can be and how you can start reaping the benefits of deep breathing!

How a deep breathing practice can help detoxify your system and start to improve your health

A few deep breaths every day can immediately help start to improve your overall health and mood as it provides a full body detox.

One of the best benefits of deep breathing is it can help to throughout the body, encouraging the release of any accumulated toxins that may have been contributing to inflammation, which in turn contributes to health issues.

Reduces stress by lowering cortisol levels

Cortisol, our body鈥檚 stress hormone, runs rampant when we are under severe stress. It certainly has its place and, including controlling blood sugar, reducing inflammation, balancing metabolism and to aid in memory formulation.

However, when you are chronically stressed, and your cortisol levels become too high, internal inflammation may increase and this can contribute to all sorts of symptoms, including brain fog, fatigue, restlessness, and many other anxiety symptoms.

One of the benefits of deep breathing is it can help to instantly lower cortisol levels during stress, anxiety, or panic; over time, as you make it a daily part of your routine, internal inflammation may be reduced.

have shown that deep breathing may help to suppress the response of inflammatory genes that may contribute to inflammation.

Improves digestion when practiced daily and before meals

When we are stressed, we tend to clench our stomach muscles, resulting in that all too familiar knot in our stomachs.

When your muscles are tightly clenched it can interfere with healthy digestion. Deep breathing helps to release tight stomach muscles to aid in proper digestion.

Another one of the benefits of deep breathing is it can increase oxygen to the digestive system aiding in enhanced absorption of nutrients and improved intestinal strength.

Just 3-5 deep breaths before mealtimes can make all the difference.

Helps with many common anxiety symptoms

If you are anxious, then your breathing is shallow. If you are breathing fully and deeply, you are not going to experience the type of symptoms that you do when you aren鈥檛. Shallow breathing at its most intense is called hyperventilation, when you take in short, sharp rapid breaths that can leave your head spinning and can make you feel like you aren鈥檛 getting enough air.

Apart from dizziness, tingling, especially in the mouth area, chest pressure and headaches are some more common anxiety symptoms that arise from very shallow breaths.

is particularly helpful to help balance out oxygen and carbon dioxide levels so you can start to feel more at ease.

It’s your anchor to the present

Whenever your mind is feeling frazzled and you are feeling disconnected from yourself and the present, falling into all those scary and uncomfortable thoughts that your brain may like to conjure up, become aware of your breath.

Your breath will always bring you back into the present where you can experience peace. It is your anchor so be sure to trust it.

Helps with insomnia and sleep-related issues

If sleep is an issue for you, and you feel like you have tried everything with no relief, try taking time to focus on your breath as deep breathing helps to relax an overstimulated nervous system and busy mind so you can start to get the rest you deserve.

A can be very helpful for helping you to drift off as you breathe.

Relaxes tense muscles to reduce muscle discomfort and pain

Many people are unaware of just how much stress can affect the muscles. When we are stressed, we tend to unconsciously clench our muscles which can result in significant pain over time.

Being aware of tight muscles and consciously releasing them is important and your breathing can help with this! Some gentle shoulder shrugs, neck circles and even a soothing self-massage while taking in nice, slow, deep belly breaths can help to relieve tension in areas that usually take on all our stress.

Deep breathing should be something you naturally and easily start to incorporate into your daily life. If you are even just able to start with 5 minutes a day that is amazing. The morning is always a good time, right as you wake up before your day even begins. However, try and make deep breathing something you turn to throughout your day. A minute here and there, a bit longer when you have the time, starts to train your brain and body to slowly start breathing deeper more automatically.

that is easy to squeeze into your busy routine.

Once you start tapping into your breath and recognizing its immense power, there really is no turning back!

鈥� Posted November 2021 鈥�

REFERENCES:听

.

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Over the past 18 months rates of Burnout have increased. Transitions from working in the office to working at home, have accelerated the intensity. Technology continues to be a blessing and a curse.

My definition of Burnout:

Being exhausted on every level. The joy you once felt is gone. You feel isolated and alone. It is difficult to concentrate, connect and build relationships as that takes energy you are unable to find, no matter how hard you try.

When we stop celebrating the badge of busyness and begin to evaluate our relationship with technology, we can Beat Burnout. Consider each part of your life, is this helping or impeding your ability to rest and enjoy sustained sleep?

Burnout happens over a long period of time. Like a large pot that is filled with water and placed on simmer, we take on more and continually fill our schedules. As the temperature goes up, the pot boils dry and catches on fire.

The three essential pieces to Beat Burnout are:

鈥� Psychological Safety
鈥� Boundaries
鈥� Strategies to Nourish Your Wellbeing

Psychological Safety

As outlined in the

鈥淭here is a need for workplaces to invest in initiatives that promote positive workplace mental health.”

The basics of Psychological Safety:

Feeling safe to speak up and be your authentic self.

Boundaries

Boundaries that align with your purpose and values, are critical to Beat Burnout to Nourish Your Wellbeing. Begin by doing a Calendar Reflection. Consider: Is this a true priority? Can this be delegated? Do I simply say no?

One of the gifts from the Pandemic, that will Nourish Your Wellbeing, has been the conversation to stay home when you are not feeling well.

Strategies to Nourish Your Wellbeing:

Grounding

To Nourish Your Wellbeing to Beat Burnout routines that ground you are critical. Stop multi tasking, this is causing havoc on your brain. Many have been in a Sympathetic response, fight or flight, for a very long time. The Vagus Nerve is instrumental in managing inflammation and digestion, and can only be activated when you are in Rest and Digest, Parasympathetic Response.

A few ideas to stimulate your Vagus Nerve

• Develop a mindfulness practice such as meditation and breath work.
• Take part in activities that bring you joy.
• Look at photos of nature.
• For fun: join a choir, play an instrument, colour in a colouring book.

When stress levels increase sadly so does the inner critic. When we find ways to ground ourselves this helps quiet the roar of the inner critic. Showing ourselves compassion supports us to show up as our authentic, heart centered, imperfect self.

Incorporate more movement in your day

One of the misunderstandings with Burnout is, intense cardio is the answer. In Dr. Lisa Mosconi鈥檚 book 鈥淴X Brain鈥� she shares for women the intense cardio workouts increase levels of cortisol. Look at movement such as walking in nature, Yoga or Pilates. This helps reduce levels of cortisol and improve sleep.

Nutrition and Wellness

The longer we are in 鈥渇ight or flight鈥� the more our digestion slows down. Caffeinated and sugary foods and drinks are how many survive. To improve your digestion, begin your day with a glass of water and lemon. Look for ways to reduce your intake of caffeine. Hydrate often.

Enjoy foods rich in Vitamin B and C, Magnesium and Omega 3s. Fermented and cooked foods are a great place to start, to Nourish Your Wellbeing, as they are easier to digest. Sit down and enjoy every meal away from technology and distractions.

A few ideas:

• Enjoy a warm breakfast of steel cut oats, chia seeds and/or ground flax seeds, pumpkin seeds, and berries. Once this is cooked add hemp hearts and a nut milk. This breakfast is rich in Omega 3s, Vitamin C and Magnesium.
• Look for ways to add Nutritional Yeast. This is a great option as it adds a gorgeous cheese flavour and is rich in many B vitamins, especially B12. A wonderful addition to any soups, plant-based dishes, cheesecakes and popcorn.
• Two of my favourites are Chia Seeds and Flax Seeds as they are both filled with so many amazing nutrients. Both are high in fibre, rich in Omega 3s, a great source of protein and help improve digestion.
• Many are deficient in Magnesium, which is needed for more than 300 functions in our body, and critical to help manage stress. Some great sources of Magnesium are; nuts, seeds, legumes, whole grains, fatty fish, bananas, leafy greens and of course tasty Cacao.
• Some of the students and graduates from the 黑料社, are also talented Chefs, and available to create meals that will Nourish Your Wellbeing.

Take Breaks and Schedule Downtime

Breaks are not a luxury, these are essential. Schedule and take downtime on a regular basis. Make a promise to yourself, you will not think or talk about work.

Technology

Notifications are increasing our levels of cortisol; please, turn off your alerts. This will make a profound difference to Nourish Your Wellbeing to Beat Burnout. Create clear boundaries on when you will be available.

Self Reflection

Creating a ritual of self reflection is a beautiful way to invest in yourself. Disconnect from technology and reflect on your day, in a journal. This helps bring closure to your day and sets you up for sustained sleep.
The pandemic has highlighted our need to connect. To Beat Burnout, this begins by showing each other we care. Reach out. Invest in relationships. Ask, how can I help?

To Nourish Your Well Being to Beat Burnout, this is a multifaceted approach, one that takes time.

This begins with being kind and gentle with yourself, making rest and sleep a top priority.

What new choices will you make?

Be kind. Be patient. Be nourished in all you do.

鈥� Posted November 2021 鈥�

REFERENCES:听

Clark, Timothy R. (2020) The 4 Stages of Psychological Safety 鈥� Defining the Path to Inclusion and Innovation. Berrett-Koehler Publishers, Inc. Oakland, CA

Collins, Paul; Sarkaria, Sartaj; Summerfield, Sharon; Alhusaini, Osama; Mohamed, Farzeena and Wiggins, Janice (2020) HR Strategy Council 鈥� Nurturing a Psychological Health and Safe Work Experience https://www.linkedin.com/posts/hr-strategy-council_psychological-health-and-safety-best-practices-activity-6727397005469085696-2qG5/ Accessed 2021Sep20

Habib, Navaz Dr. (2019) Activate Your Vagus Nerve 鈥� Unleash your Body鈥檚 Natural Ability to Heal鈥� Ulysses Press, Berkley, CA

Jimenez, Jacinta M. Dr. (2021) 鈥淭he Burnout Fix 鈥� Overcome Overwhelm, Beat Busy, and Sustain Success in the New World of Work. McGraw Hill, New York

Kraemer, Harry M. Jansen. (2014) From Values to Action 鈥� The Four Principles of Values-Based Leadership. Jossey-Bass. San Francisco, CA.

Marturano, Janice (2014) Finding the Space to Lead 鈥� A Practical Guide to Mindful Leadership Bloomsbury Press, New York.

McKeown, Greg (2014) Essentialism 鈥� The Disciplined Pursuit of Less Penguin Random House Company, New York.

Mosconi, Lisa Dr. (2020) The XX Brain 鈥� The Ground Breaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer鈥檚 Disease. Penguin Random House LLC, New York.

Nagoski, Emily, PhD and Nagoski, Amelia, DMA (2019) Burnout 鈥� The Secret to Unlocking the Stress Cycle Penguin Random House LLC, New York.

Summerfield, Sharon (2021) The Nourished Executive. Managing Zoom Fatigue by Nourishing your Wellbeing. https://www.nourishedexecutive.ca/2021/05/20/managing-zoom-fatigue-by-nourishing-your-wellbeing/ Accessed 2021 Sep 22

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