Category: MENTAL HEATLH

Blog post surrounding food and its use in mental health

MENTAL HEATLH

The concept of Time

Quirkalicous

“Time is the most undefinable yet paradoxical of things; the past is gone, the future is not come, and the present becomes the past, even while we attempt to define it.“ Charles Caleb Colton (1824).

Our lives consist of an infinite number of variables. In fact, it might even be safe to say that our lives are one big variable. Time is a variable, health another, even our moods are variables. There comes a point where we begin to wonder if there actually is anything we control in our lives… the people we fall in love with, our emotions, our reactions are yet more examples of things we can’t control.

So what is the definition of a variable? A variable is something that is not consistent or has a fixed pattern; it’s liable to change and adapt.

We walk around believing and claiming that we have all the time in the world to do this, and that, and everything under the sun, but is that really true? Time is an uncertainty. Are we able to control it? No we aren’t. Time is limited and can change at the drop of a hat. So what I say is; live your life and make every second count. Tell those you love how you feel, what they mean to you, and try to spend as much time as you can with them. Don’t take it for granted that they will be around forever for you to lose that valuable minute not telling them you love them, admire them, or even what traits it is that you admire and look up to. Because if you were to lose that crucial minute and have the opportunity to tell them taken away from you, what would you do? How would you feel?

Would you say you feel depressed? When people feel great sadness, grief or bereavement, they instantly associate it with depression but in truth, they are not one of the same. The loss of a job, the death of a loved one, or the ending of a relationship are all difficult experiences for a person to endure, and therefore normal to develop feelings of sadness or grief in response to such situations. But being sad is not the same as being depressed. You see, the grieving process is natural and unique to each individual. Although it does share a few features of depression, it also differs in other very significant ways. For example, 1) when experiencing grief, the painful feelings tend to come in waves, often intermixed with more positive memories. With depression, mood, interest and/or pleasure are decreased for the majority of two weeks. *Note that for a diagnosis of depression to occur, the symptoms must last a period of at least two weeks consecutively. 2) in grief, self-esteem is usually maintained whereas in depression, feelings of worthlessness and self-loathing are commonly present. And 3) in grief, thoughts of death may arise when thinking about “joining” their deceased loved one, whereas with depression, their thoughts are focused on ending their lives due to feeling worthless, undeserving of living, or being unable to cope with the pain of depression.

Having said that, grief and depression are able to co-exist. For some, the grief caused by the death of a loved one, the loss of a job, or being the victim of a physical assault/domestic violence or a major disaster can lead to depression. When grief and depression co-occur, the grief experienced is more severe and lasts longer.

Several factors that play a role in depression are; biochemistry, genetics, personality, and environmental factors. In reference to environmental factors, we are referring to situations such as continuous exposure to violence, neglect, abuse or poverty.

There are a number of medical conditions that can mimic symptoms of depression as well, such as thyroid problems, vitamin deficiencies or even a brain tumour. It is therefore of upmost importance that these are ruled out first.

So, to sum things up, don’t let a minute go by without telling those you love how you feel about them and what they mean to you, telling your friends what you like and admire about them, giving your family members that long heart-warming embrace and generally spending time with those that mean something to you.

Depression can affect anyone, even those who appear (externally) happy and in ideal living circumstances….you see, those that smile the most hide the greatest pain.

So make sure to take time to smile, talk, lend an ear, and always be nice, because you don’t know what might be happening in someone’s life, or what is going on behind the scenes. You may be just the person they need to help them get out of a terrible situation.

Life is all about making moments and memories. So let’s go do just that!

MENTAL HEATLH, SUPERFOODS

Immuno-Boosting Combinations

Quirkalicous

Our immune systems are complex defence networks comprising many cells, proteins and processes that work to protect our bodies against any infection and diseases. It keeps a record of every germ ever defeated so that it is able to recognise and destroy the microbe quickly if it enters the body again. To work optimally, it requires balance and harmony.

Therefore, our first line of defence is a healthy lifestyle with good, regular nourishment.

Due to the closely linked relationship of mind and body, it is important to consider the relationship between stress and immune function and try incorporate foods and supplements to work on these simultaneously.

Below are a few items that when combined provide a powerhouse of nutrients to battle any cold, flu or bacteria. They can be incorporated into any food or consumed as a tea.

GINGER
The unique fragrance and flavour of ginger come from its natural oils, the most important of which is gingerol. This is what is responsible for most of its medicinal properties and has powerful anti-inflammatory and antioxidant effects which help strengthen your immunity and reduce stress, prevent cell damage, fight off a number of chronic diseases like high blood pressure, heart and lung diseases, fights germs, illness, inflammation and cancer-causing molecules, all whilst promoting healthy ageing.

Inhaling the steam from freshly made ginger root tea may also assist in relieving nasal congestion and other respiratory issues from the common cold or environmental allergies.

Ginger works as a powerhouse detoxifier, helping remove unwanted chemicals from your body, and neutralizing unstable molecules known as free radicals from the kidneys thus preventing the formation of kidney stones.

It is also known to treat chronic indigestion, suppress your appetite, and keep your metabolism at its best.

LEMON
Freshens your breath, boosts your immunity, improves your skin, aids in digestion, may support heart health, and weight control among many other benefits. They are high in vitamin C and fiber.

Lemons may also help prevent kidney stones due to their citric acid content. The citric acid works by increasing urine volume and increasing urine pH, thus creating a less favourable environment for kidney stone formation.

Due to the fact that vitamin C and citric acid assist in the absorption of non-heme iron from plants, lemons are also thought to prevent anaemia.

TURMERIC
Turmeric contains the active compound curcumin which has many scientifically-proven health benefits such as the potential to prevent heart and liver disease, reduce cholesterol, alleviate PMS symptoms, aid in gastrointestinal diseases, Alzheimer’s and cancer. It is also a potent anti-inflammatory and antioxidant and therefore helps to fight off a variety of viruses including herpes and the flu, among many other things.

Honey
Raw, unpasteurised, honey has long been used as a folk remedy throughout history and has a huge variety of health benefits and medical uses such as antibacterial and antifungal properties, digestion and gut health, immunity boosting, antioxidants, in its use for sore throats and to heal wounds.

Garlic
Garlic has been used throughout history for its medicinal properties. It is known to combat sickness, common colds, infections, reduce blood pressure and improve cholesterol levels reducing the risk for heart disease.

Green Tea
Contains powerful antiviral and anti-inflammatory properties therefore boosting the immune system and preventing various ailments such as cancer and coronary heart disease among many others. It also reduces the effects of free radicals and prevents inflammation caused by extensive exposure to UV sunrays.

All the above are prefect for incorporating in to your every day diet to alleviate a variety of ailments whilst boosting your immune system.

MENTAL HEATLH, SUPERFOODS

Let’s Chat About Stress Busting Foods

Quirkalicous

Stress is everywhere, affects us all, and means different things to different people. Where one thing may cause stress in one person, it may be of little concern to another. There are some people better able to handle stress than others and not all stress is bad.

It is a natural physical and mental reaction to life experiences, and is the body’s reaction to harmful situations, whether real or perceived.

When you feel threatened, your nervous system, primarily your hypothalamus sends a signal to your adrenal glands instructing them to release the stress hormones adrenaline and cortisol, which stimulate the body for emergency action, allowing you to act in a way to prevent injury… your heart beats faster, muscles tighten, blood pressure rises, your breathing quickens, and your senses heighten. This reaction is known as “fight-or-flight,”.

While a little stress may actually be beneficial, too much stress can have adverse effects, wearing you down making you sick, both mentally and physically, and is known to affect all systems of the body including muscles, respiratory, cardiovascular, endocrine, gastrointestinal, nervous and reproductive systems.

Stress can affect all aspects of your life such as your body, your thinking ability, emotions, and your behaviour. There is no part of you that is immune to the effects of stress, but due to the fact that each one of us handles stress differently, our symptoms may vary.

With acute, momentary stress, your muscles tighten all at once and then release when the stress passes. In chronic conditions whereby the stress has not passed, the muscles are left in a more or less constant state of tension which leads to a number of triggered reactions else where in the body, such as tension-type headaches and migraine headaches which are known to be associated with chronic muscle tension in the shoulder, neck and head region. Musculoskeletal pain in the low back and upper extremities have also been linked to stress.

With regard to the gastrointestinal aspect, environmental causes have been seen to be the determining factor in a large percentage of cases. This could be due to the fact that once the stress hormones are released, they direct more oxygen and blood to the brain and muscles thus depleting the gut of them and affecting both the systemic and gastrointestinal immune and inflammatory responses allowing for disorders such as diverticulitis, inflammatory bowel disease (IBD), irritable bowel syndrome (IBS) and other functional gastrointestinal diseases, food antigen-related adverse responses, peptic ulcer and gastro-oesophageal reflux disease (GERD) to occur.

The physiological effects of stress on the gut include alterations in gastrointestinal motility, an increase in visceral perception, changes in gastrointestinal secretion, an increase in intestinal permeability, negative effects on regenerative capacity of gastrointestinal mucosa and mucosal blood flow, and negative effects on intestinal microbiota.

Foods can help subdue stress in a number of ways….

All carbohydrates increase levels of serotonin, a mood-enhancing chemical that decreases anxiety and stress, whilst increasing happiness, and mood. Therefore, comforting foods, such as a warm bowl of porridge (oats) is perfect, but for a steadier release of this hormone, whole grains are better as they digest slower. Other foods that also increase serotonin levels naturally are pineapple, salmon, eggs, nuts & seeds, turkey & poultry, tofu, soy, milk and cheese.

Certain foods can reduce the levels of cortisol and adrenaline stress hormones, thus consequently reducing the effect of stress, such as asparagus, low-fat milk, cottage cheese and fruit, almonds and walnuts, tuna, blueberries, green tea, whole grains, salmon, bananas, pears, and at least 70 percent dark chocolate (as one to two ounces per day can significantly improve mood and mood chemicals)

Other foods and supplements that can help combat stress are as follows;
– Vitamin C, found in kiwis and oranges, reduce the levels of stress hormones while strengthening the immune system.
– Magnesium, found in spinach, soybeans and salmon. Too little magnesium may exacerbate headaches and fatigue already caused by stress.
– Omega-3 fatty acids, found in fish such as salmon and tuna
– Potassium, found in avocados and bananas

A healthy diet can help counter the impact of stress by boosting the immune system and lowering blood pressure.

MENTAL HEATLH, SUPERFOODS

Food for Thought

Quirkalicous

There comes a time when one’s focus, concentration, memory and general retention of knowledge or facts may come in to question. Most often directly from the individual themselves.

At times like this we must bear in mind that everyone is different, unique, both in the way they store information and in the process of retrieving it. That’s how and why we are each able to excel in different fields. Not all of us are mathematically minded, or great at literacy skills… but we can all work towards proving the best foundation, and optimal conditions for our minds to function.

Are there times when you feel tired, sluggish or forgetful without any logical reason?

A reason for this could in fact be our thyroid gland. You see, the thyroid gland is responsible for a number of things… for one, it produces hormones that regulate the body’s metabolic rate controlling heart, muscle and digestive function, brain development and bone maintenance, and its correct functioning depends on a good supply of iodine from the diet.

An underactive thyroid is common in adults and is frequently associated with cognitive issues, such as increased forgetfulness, mental slowing and “brain fog”. As the hippocampus is a thyroid hormone receptor-rich region of the brain involved in learning and memory, any alterations in thyroid hormone levels have been reported to impair hippocampal-associated learning and memory, synaptic plasticity, and neurogenesis.

You can support your memory and brain function with a variety of nutrients and antioxidants…and plenty of liquids. Fruits and vegetables are bursting with antioxidants and it’s usually those that are brightly coloured that are the best.

Nootropics are natural or synthetic supplements or medications that are known as cognitive enhancers… brain supplements that boost cognitive performance… and are particularly for executive functions, memory, creativity, or motivation, in healthy individuals.

Caffeine is arguably the most potent nootropic you can find, improving your alertness and focus while quickening your reaction times, but this is not a long term option. A few of the more natural, nutritional supplements can be seen below..

1. CAROTENOIDS

These are the yellow, orange and red pigments synthesized by plants. So, CAROTENE, LUTEIN, and LYCOPENE. These can be found in carrots (also great for eye health), apricots, asparagus, broccoli, mangoes… all the bright colours!

2. CREATINE

This is generally found in various meats, seafood and dairy.

3. OMEGA-3 FATTY ACIDS

Can be found in good quantities in salmon, flax and chia seeds, soybeans and walnuts.

4. FISH OILS

Usually found in oily fish such as salmon, herring, tuna, anchovies, and mackerel, but can also be found in the liver of other such as cod liver and in oysters.

5. RESVERATROL

Now this one is interesting… Resveratrol is found in red wine, at a larger quantity than in white wine as it is fermented with grape skins longer, and therefore contains a greater quantity of resveratrol… Thus laying to the claim that red wine is better for you as it contains a greater amount of antioxidants…and all due to the red pigmentation of the grapes.

Dark berries, peanuts, cocoa, blueberries and cranberries are also a few more examples of foods that contain resveratrol.

6. VITAMIN E

A powerful antioxidant, seen to be depleted in smokers, that can be found in spinach, broccoli, sunflower seeds, nuts (such as almonds), fortified cereals, and avocado.

7. B VITAMINS (especially B12)

Can be found in most of the foods already mentioned such as salmon, avocado, beef and fortified cereals, just to mention a few.

All these are but a few of the natural supplements one can introduce in to their diet to improve, or boost, their cognitive function.