Good nutrition isn't just important for the health of our bodies but essential for our mental health.
With the news this week that childline has been inundated with anxiety calls as children express fears over global events, its more important than ever that we understand mental health and the role of nutrition both for ourselves and the next generation. Stress and anxiety play a crucial role in health and can have long term effects and influence the course of a chronic illness. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2568977/)
I work on a holistic basis meaning I view the entire body as interconnected and can only be viewed as whole rather than just one part. When I look at someone's health, I take into consideration mental and social factors not just the symptoms a person may be expressing.
Recent evidence shows that food plays an extremely important role in the development and prevention of specific mental health problems such as depression, ADHD, schizophrenia, and Alzheimer’s disease. Nearly every chemical that controls the brain has been identified in the gastro-intestinal tract. Interesting? Scary? We really are what we eat...
NUTRIENTS TO HELP IMPROVE MOOD:
IRON: Lack of iron in the diet can leave us feeling tired and lethargic and increases the risk of anaemia. Include a good supply of iron rich foods such as red meat, poultry, fish, tofu, lentils and pumpkin seeds. Avoid drinking tea with meals and try and include a vitamin C rich source of food (e.g. broccoli, oranges and strawberries) alongside meals to help increase absorption of iron.
OMEGA 3: Omega 3 from fish has been studied in terms of the positive effects on mood and lowering the risk of depression. Fish highest in omega 3 include salmon, sardines, mackerel and herring.
SELENIUM: Too little selenium in the diet may leave us feeling depressed or low. Brazil nuts, legumes, lean meat, seafood, seeds and wholemeal bread are good sources of selenium.
VITAMIN D: More and more we are learning about how crucial this vitamin is to our mental health and well being. Our body is able to synthesise vitamin D from exposure to the sun but for the majority of people living in Northern Europe, this isn’t always possible year-round. A few foods contain vitamin D so good to include in your regular diet: fatty fish such as salmon, tuna and mackerel; eggs and beef liver are the highest sources.
B VITAMINS: Lack of B vitamins can result in irritability, tiredness and feelings of depressed mood. The B vitamins are crucial in how energy is produced in the body and can be found in a wide variety of foods. Folic acid (folate) and vitamin B12 are particularly important for older adults in preventing mood disorders and dementias and can be found in liver, green leafy vegetables, citrus fruits, broccoli and beans.
TRYPTOPHAN: Although research is on-going into the effects of this amino acid, it is known that tryptophan helps make serotonin (‘the happy hormone’). So including it in your diet is certainly a good idea. Food rich in this include bananas, walnuts, brown rice, sunflower seeds and animal protein rich foods such as turkey, eggs, chicken and fish.
FOODS THAT CAN GIVE YOU A LOW:
ALCOHOL: It might seem strange but alcohol is a depressant and can result in lowering your mood.
SUGAR: Sugar and refined foods tends to cause an initial ‘high’ which we find pleasurable. However, that soon wears off as the body increases its insulin production, leaving you feeling tired and low.
CAFFEINE: Although caffeine is known to give us energy bursts, caffeine raises Cortisol levels in the body (known as the stress hormone). Best avoided if you are feeling under stress anyway.
Don't underestimate the power of a few lifestyle changes which can make all the difference to mood and anxiety. Exercise is well known for its stress relieving abilities. It doesn't have to be high intensity running or exercise classes if that isn't your thing. Yoga, pilates even just taking a walk in the park can do immense good. Finding an activity which you find relaxing - gardening, cooking, reading the paper whatever it is find your 'thing' and enjoy it!
Lastly, for those of you who want to try something new. A technique known as 'earthing' or 'grounding' where quite literally a person takes time to reconnect with the Earths surface electrons by walking barefoot outside. This advocates a general feeling of well being and even reports of physiological changes including reducing pain, stress and improving sleep.
Sound a bit woo-woo? What have you got to lose - plus there is actual scientific research behind this:
Diet and Mental Health (2015) Available at: http://www.mentalhealth.org.uk/help-information/mental-health-a-z/D/diet/
Food and Mood (2014) Available at: https://www.bda.uk.com/foodfacts/foodmood.pdf
This is a beautiful recipe (adapted from the ocado website) which I love for three reasons.
1. It is super quick, easy and tasty.
2. From a nutritional point of view, its a winner.
3. People don't eat enough artichokes, which are, in my opinion a 'super' food.
Artichoke is a great source of vitamin K, vitamin C and folate as well as the minerals calcium, magnesium and potassium. Plus full of fibre. Which we love.
It's also full of antioxidants, in fact a study by the American Society for Clinical Nutrition (http://ajcn.nutrition.org/content/84/1/95.abstract), concluded it has a higher antioxidant status than blueberries and dark chocolate!
Artichoke also contains constituents which have liver protective qualities. Which lets be honest, at this time of year, when our bodies, immune system and livers get a battering, can only be a good thing! It can increase the production of bile (okay sounds gross but totally necessary) which helps speed up the transit of food through your digestive system, reducing bloating. In fact they were used as a digestive aid in Egyptian times - and of course now we know exactly why.
Its also a prebiotic, which feeds the probiotics (or 'good' bacteria) that resides in your stomach.
Artichoke is also reported to be beneficial for those with:
Whilst these more serious issues may warrant taking artichoke leaf extract (under the guidance of a doctor or qualified nutritional therapist), eating more artichokes is almost certainly going to be beneficial to health.
The heart of the artichoke is eaten because it is softer and the most edible part of the plant. Whilst it would be recommended to buy and prepare your own artichokes, this is, well...hard work to be honest! Buying a jar of artichoke hearts is very acceptable. Make sure it is preserved in olive oil with no / little added salt.
So hopefully I have persuaded you about why the artichoke is so great. Here is a wonderful way to serve it at a dinner party, or just smother it on toast or crackers for an incredible health boosting taste sensational snack.
This recipe also contains raw garlic (with potential cholesterol lowering, antibacterial, anti-fungal, blood pressure activity) virgin olive oil (with antioxidant, vasodilating, and antiplatelet properties, and potentially cholesterol lowering) and fresh basil (antibacterial, anti-inflammatory and cardiovascular health benefits). So really this is a superfood dip!
Serves 2-4. Takes 5 minutes maximum.
In a food processor, blend together all the ingredients. Whizz until smooth. Add a squeeze of lemon juice and top with a little zest before serving with crudités or wholewheat breadsticks. ENJOY!
What is bone broth?
At this time of year, its a great practice to start making bone broths with leftover bones / carcasses. Bone broth is made by simmering animal bones alongside vegetables, herbs and spices. Delicious, nutrient dense bone broth is very easy and inexpensive to make.
Many cultures have used bone broth for centuries as both an inexpensive food source and a traditional medicine. It has long been valued as a tonic for the common cold, joint conditions and digestive disorders.
Why is bone broth so good?
The bones used to make broth house a variety of powerful nutrients that are released when they are slowly simmered in water. Bone broth is a rich source of minerals, trace minerals, gelatin and amino acids in a form our bodies can easily absorb and use. These nutrients supply the body with the raw materials needed to build strong and healthy cells throughout the body.
Bone broth contains calcium, magnesium and phosphorus which support bone and tooth health. The collagen content of bone broth supports the health of joints, hair, skin and nails. Collagen from the bones is broken down during the cooking process into another protein called gelatin. The gelatin in bone broth works to support and repair the lining of the gut. Certain compounds (chondroitin sulfate and glucosamine) extracted into the broth from cartilage tissue help to reduce joint pain and inflammation, whilst stimulating the growth of new collagen. The amino acids found in bone broths support detoxification and collagen production (important in wound healing). They also suppress inflammation, an important consideration for those with chronic inflammation or auto-immune conditions.
What bones can be used?
Bone broth can be made from the bones of beef, pork, lamb, poultry, wild game and/or fish.
When selecting bones to make broth from, it is preferable to use organic, grass-fed animals or
wild-caught fish. Bones from conventionally raised animals may contain many harmful
substances that can leach into the broth.
2-3kg beef/lamb bones, poultry carcasses
Large splash of apple cider vinegar or fresh lemon juice (helps with extraction of minerals from the bones)
2 handfuls of onions, celery, leeks
1 tbsp black peppercorns
2-3 dried bay leaves
Put all the ingredients in a large stainless steel / ceramic cooking pot and cover with cold water.
The water should cover the bones by approx.. 5cm with some room at the top of the pan.
Bring to the boil with a lid on, then simmer for the required time, whilst skimming off foam from the top.
Strain the liquid (use a fine mesh strainer for poultry) and use immediately or leave to cool.
Bone broth can keep for several days in the fridge if left undisturbed.
You can use a slow cooker on high for 12+ hours or a pressure cooker for 3+ hours.
If freezing it is best to use glass containers and leave room for expansion.
Chicken / turkey should cook for 6-12 hours Beef / lamb can cook for 24 hours until bones look bleached.
If using fish 8 hours is the best cooking time.
The longer the bones simmer, the more nutrients released.
Sources used: Hemsley, J; Hemsley M. The Art of Eating Well (2010); http://articles.mercola.com/sites/articles/archive/2013/12/16/bone-broth-benefits.aspx; http://www.westonaprice.org/health-topics/broth-is-beautiful/