The Power of Mental Health and Nutrition
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Thank you for taking time to read this blog.I’m thrilled to spend this time with you. As we settle in, I want to dedicate this conversation to a dear friend of mine whose sister, Miriam, recently passed away. The importance of mental health has been on my mind, especially during tough times of the year. It’s a topic that touches many, and I think it’s worth discussing how mental health, nutrition, and lifestyle are interconnected. So, let’s dive in.
Feeling Good: The Connection Between Mental Health and Well-being
Do you understand how much mental health is connected with well-being? Have you ever wondered why everything seems brighter and more colorful when we’re feeling good? We become more supportive, optimistic, productive, and caring. We sleep better and naturally take better care of ourselves.
I always say, especially after a cold, it feels so good to feel good.
It is scientifically proven that our bodies release dopamine, serotonin, endorphins, and oxytocin—natural chemicals that enhance our mood and overall well-being. Even certain foods, like apples, can trigger these positive responses.
The important question is, how can we produce more of these feel-good chemicals naturally? It all depends on our lifestyle and nutrition choices.
Here Comes the Role of Nutrition in Mental Health!
Nutrition plays a critical role in our mental health, starting with the gut. The gut-brain connection is a powerful one, where imbalances in our microbiome can send negative messages to our brain, affecting our mood and mental state. And, when we are nervous or concerned about something, feeling mentally unwell, the negative messages go back down to our gut and affect the balance in our stomach; sometimes we feel sick, butterflies or even get diarrhea.
Isn't it fascinating how our diet can influence our thoughts and feelings?
It is indeed! because in my own journey, I’ve learned a lot about the impact of nutrition on mental health. Not everyone has the time or inclination to dive deep into nutritional studies, so I’m here to share what I’ve learned. For example, understanding the importance of a balanced diet and recognizing the negative impacts of refined sugar can be life changing.
Refined sugar is an anti-nutrient. It adds no nutritional value and leaches nutrients from our bodies to neutralize the chemicals from being acidic to alkaline. 
It leaches these nutrients from our bones and blood. This can worsen bone health and aggravate our nervous systems. These chemical changes negatively affect our “happy” hormones.
Have you ever eaten too many simple carbs that caused you to crash shortly after eating them? A heavy Thanksgiving dinner, Halloween, Christmas time, after an ice cream sundae or after munching on something sweet? That low feeling is an energy zapper and directly related to depression.
Inflammation & Its Impact on the Brain!
I want to bring your attention to one of the key things I’ve studied recently: how inflammation relates to our mental health. Inflammation, especially chronic inflammation, can have a profound impact on our brain tissue, potentially leading to memory issues, depression, and even conditions like Alzheimer’s. It’s not just about avoiding certain foods; it’s about recognizing food sensitivities that may be contributing to this inflammation.
Do you know what these common food sensitivities are? Most of you will be surprised to know that these are corn, refined sugar, dairy, soy, gluten, and shellfish. These can trigger a range of symptoms, from bloating and migraines to mood swings and skin problems.
If you’re experiencing unexplained symptoms, try journaling what you eat and how you feel for a week. Look for the common ingredient. Then consider eliminating that particular item from your food plan and see how it helps. The more comfortable you become at paying attention to your body, the easier it will be to identify the foods that worsen your condition.
Follow Practical Steps for Better Mental Health
It’s important to remember that small changes have long lasting results.
Whether reducing sugar intake or identifying sensitivities, consistency is key. Steady progress makes a huge difference.
Discover What Makes You Feel Good
Think about what makes you feel good, healthy, strong and confident, and embrace those positive moments. Whether it’s food, a compliment, a hug, or a walk outside, cherish these experiences. Feel how good it feels to feel good. Take time to smell the air or food, reward yourself for allowing yourself to live in the “feel good moment”. Life is precious and fleeting, so do yourself a favor and practice mindful eating and living.
Stay Knowledgeable About your Overall Health!
Every step you take toward your overall well being matters. At times of frustration, take a few deep breaths and imagine how you want to be. Stay focused on that.
Mental health, nutrition, and lifestyle are deeply intertwined with each other. This includes our environment, genetics and nutrition. It includes our lifestyle and habits. All of this affects our immune system and release of happy hormones.
We are all unique, everyone has their own needs. If you struggle with food, emotional eating or deep rooted emotions that are holding you back, I encourage you to schedule a Strategy Session to see how you may be able to begin healing yourself, holistically.
Request my one-week Macros menu.
Shoshanna Richek, CFNC
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If you have any questions or want encouragement in your weight loss journey, please contact me. I love being the spark that helps women feel better and in a healthy rhythm that works.