Are you struggling to conceive and wondering if nutrition could be the missing link? You’re not alone. About 15-25 percent of couples experience difficulties achieving pregnancy after a year of trying. But here’s some good news: research suggests that nutrition can play a key role in improving fertility for both women and men.
By making some simple dietary changes, you could increase your chances of conception. In this blog post, we’ll explore the foods and nutrients that can help boost fertility and those that may hinder it, starting with the overall dietary pattern. So, grab a healthy snack and let’s dive in!
The Importance of an Anti-Inflammatory Diet To Boost Fertility
Research has shown that maintaining a nutrient-rich, anti-inflammatory dietary pattern is associated with higher fertility in both women and men. Inflammation can negatively impact fertility by disrupting ovulation and menstrual cycles in women and reducing sperm quality and quantity in men.
Individuals who consume inflammatory diets high in fast foods and sugary drinks, and low in fruits and vegetables may experience longer periods of time to achieve pregnancy. On the other hand, those who follow anti-inflammatory diets like the Mediterranean, Prudent, Nordic, and Okinawan diets, have been linked with greater chances of successful pregnancies, whether or not they use fertility treatments.
Anti-inflammatory diets are rich in fruits, vegetables, legumes, whole grains, and lean proteins, and may also include fish, nuts, seeds, olive or canola oil, and soy-based foods. Dairy products, red or processed meats, and sweets are consumed in smaller amounts or none at all.
Anti-inflammatory diets are high in unsaturated and omega-3 fats, fiber, vitamins, and minerals, and low in sugars, refined carbohydrates, and saturated and trans fats. By prioritizing an anti-inflammatory diet, individuals can take important steps towards improving their fertility and overall health.
Foods and Nutrients that may Boost Fertility in Women
Incorporating specific foods and nutrients into a nutrient-rich, anti-inflammatory diet may potentially boost fertility in both women and men. One important recommendation is to consume seafood or seafood alternatives (if vegan or plant-based) like algae-based Omega-3 supplements, chia seeds, flax seeds, and walnuts.
Essential Fatty Acids
Chia Seeds and Flaxseeds
There is evidence that omega-3 fatty acids, particularly DHA and EPA, may play a role in improving fertility in both men and women.
Studies have shown that omega-3 fatty acids can improve sperm count, motility, and morphology in men, as well as increase the production of cervical mucus and improve hormonal balance in women. Omega-3s may also improve the quality of eggs in women undergoing fertility treatments.
Additionally, omega-3s have been linked to lower levels of inflammation in the body, which is important for optimal fertility as chronic inflammation can negatively impact reproductive health.
However, more research is needed to fully understand the impact of omega-3s on fertility, and it is always recommended to speak with a healthcare provider before making any significant dietary changes or starting new supplements.
Studies have shown that consuming seafood may increase the chances of getting pregnant, but not all seafood is created equal. For an alternative to seafood, plant-based sources of Omega-3 such as algae-based supplements, chia seeds, flax seeds, and walnuts can provide similar benefits.
Vitamin B-12
Another key nutrient for fertility is Vitamin B12, which is found primarily in animal products. Those who eat a vegan diet should make sure to supplement with Vitamin B12, or consume B12 fortified foods, such as plant-based milks, breakfast cereals, and nutritional yeast.
For women undergoing assisted reproductive technology (ART), having adequate levels of Vitamin B12 may increase the chances of a successful pregnancy. Studies have shown that higher levels of Vitamin B12 in the body are associated with better pregnancy outcomes, while lower levels of the nutrient can lead to infertility and miscarriage.
Vitamin B12 supplements can also benefit male fertility by improving sperm count, motility, and protecting sperm cells from DNA damage. This essential nutrient is crucial for the production of healthy red blood cells and DNA synthesis, which are essential for fetal development.
To meet the recommended daily intake of Vitamin B12, adults should aim for 2.4 mcg per day. Pregnant women require slightly more at 2.6 mcg, and breastfeeding mothers should aim for 2.8 mcg. Vitamin B12 is naturally present in animal-based foods such as meat, poultry, fish, eggs, and dairy products. For those following a vegan or vegetarian diet, Vitamin B12 fortified foods like breakfast cereals, plant-based milk, and nutritional yeast can provide a good source of the nutrient.
Additionally, taking Vitamin B12 supplements may be an effective way to increase levels of this important nutrient, as the body is able to absorb more Vitamin B12 from supplements than from food alone. Incorporating sufficient levels of Vitamin B12 into a balanced, healthy diet can help improve fertility outcomes for both women and men undergoing ART.
Folic Acid Supplementation
Folic acid, also known as Vitamin B9, is important before and during pregnancy to reduce the risk of neurological problems in the developing baby, such as spina bifida. It may also help women have more regular ovulation and get pregnant sooner. Folic acid aids in DNA and RNA synthesis, which is crucial for optimal reproduction. Consult with your healthcare provider or personal dietitian to determine the appropriate dosage of folic acid for you.
Soy Isoflavones
A Harvard study found that folic acid and soy isoflavones can have positive effects on women trying to conceive. Studies have shown that soy isoflavones, plant-based compounds that act like estrogen, may have a positive impact on fertility. In fact, women who consume soy or isoflavone supplements may have a higher chance of successful pregnancies, especially when undergoing fertility treatments. While initial animal studies suggested possible harmful effects, most studies in humans have not found any negative impact of soy on fertility. As such, incorporating soy-based foods into your diet or taking soy supplements may be a helpful addition to your fertility regimen.
Foods and Nutrients that May Improve Men’s Fertility
There is evidence that certain foods and supplements can improve a man’s fertility. Studies have shown that consuming a nutrient-dense diet that is high in fruits, vegetables, whole grains, legumes, and lean proteins like poultry and seafood can improve sperm quality and quantity. Additionally, certain nutrients like Vitamin B12, Vitamin C, Vitamin E, beta-carotene, selenium, and zinc have been linked to higher quality semen.
Antioxidant supplements have also been shown to improve semen quality by reducing DNA damage and increasing motility. It’s important to note that individual results may vary and it’s always best to consult with a healthcare professional before starting any new supplement regimen.
Antioxidant supplements may improve sperm quality. Studies suggest that low levels of antioxidants in men can result in negative impacts on sperm such as DNA damage, membrane damage, and reduced motility. Vitamins C and E, beta-carotene, folic acid, coenzyme Q10, and the essential minerals selenium and zinc are known for their antioxidant properties.
However, excessive amounts of antioxidants can be harmful, and it’s best to consult with a healthcare provider to determine a supplementation protocol tailored to your health needs and goals.
Strategies to Boost Fertility
Eliminate Intake of Artificial Trans Fats
It’s recommended to reduce intake of both trans fats and sugar-sweetened beverages, which may negatively impact fertility. Research suggests that a higher intake of trans fats can lead to a higher risk of ovulatory infertility, while sugary beverages can cause insulin resistance and disrupt menstrual cycles.
Reducing intake of trans fats may improve fertility, according to Harvard researchers. Trans fats are naturally found in dairy and meat from ruminant animals and in partially hydrogenated oils. However, artificial trans fats are being phased out of the U.S. food supply due to their harmful effects on heart health. While dairy products containing trans fats do not seem to negatively affect female fertility, a healthy vegan or mostly plant-based diet can easily eliminate the consumption of trans fats.
Eliminate Added Sugars and Energy Drinks
Sugar-sweetened beverages like soda and energy drinks may lower fertility in both men and women, according to several studies. Consuming as few as seven drinks per week can have an impact. However, diet sodas and fruit juice do not seem to have the same effect. One possible explanation for this link is that sugar can interfere with women’s reproductive hormones, ovulation, and egg maturation, while in men, it may lead to lower sperm concentration. However, I recommend avoiding artificial sweeteners due to their potential negative impact on the gut microbiome. Studies show that the mother’s microbiome influences the baby’s microbiome.
Overall, Add More Plants on Your Plate to Boost Fertility
Eating a diet rich in plants can have several benefits for fertility. Here are some ways eating more plants can boost fertility:
Improving Hormonal Balance: Plant-based foods are rich in vitamins, minerals, and antioxidants, which help balance hormones that are crucial for fertility. For example, foods rich in Vitamin C, such as leafy greens and citrus fruits, can boost progesterone production and support the menstrual cycle.
Reducing Inflammation: Chronic inflammation can negatively impact fertility by damaging reproductive organs. Plant-based foods are rich in anti-inflammatory compounds that can reduce inflammation and improve fertility.
Supporting Ovulation: Plant-based foods are a good source of complex carbohydrates and fiber that can help regulate blood sugar levels, which is essential for healthy ovulation. Studies have shown that a diet rich in whole grains, fruits, and vegetables can improve ovulatory function.
Boosting Sperm Health: Plant-based diets are high in antioxidants and phytochemicals that can improve sperm health. For example, foods rich in folate, such as leafy greens, can boost sperm motility.
Reducing Exposure to Toxins: Plant-based diets are typically lower in toxins, such as pesticides and heavy metals, that can negatively impact fertility. By reducing exposure to these toxins, plant-based diets can improve reproductive health.
Overall, incorporating more plants into your diet can improve fertility by supporting hormonal balance, reducing inflammation, supporting ovulation, boosting sperm health, and reducing exposure to toxins.
To Sum It Up
It can be challenging to deal with fertility issues, but research shows that nutrition can be helpful for both men and women. A diet that is high in nutrient-dense, anti-inflammatory foods such as fruits, vegetables, legumes, whole grains, lean proteins, and healthy fats are some of the best foods and nutrients to boost fertility.
If you need help planning and making nutritious changes to your meals and supplement regimen to boost your fertility, schedule an appointment with me for a personalized plan, I would love to help.
When a disease or disorder takes over the brain and robs it of its language and memory, the disease takes away you. After all, your brain is what makes you you. While there are some risk factors that are not modifiable, research has shown there are lifestyles practices that you can do to keep your brain healthy and your mind sharp that can help you live a longer, healthier life.
The Brain
You may have heard someone refer to your brain as the “control center” of your body. This would make sense, since it controls every process that regulates your body. Your brain, a corrugated three-pound mass, is a complex symphony of electrochemical reactions that is active every second of every day. Many of these reactions are unconscious. For example, the brain makes the lungs expand when needed and the heart pump blood continuously. It also stores memories, processes sights, sounds, taste and smells and controls emotions and hunger. For those reasons, it’s important to keep your brain as healthy as possible for as long as possible to stave off chronic—often incurable—diseases like Alzheimer’s and dementia. Fortunately, science shows us how to do this.
6 Pillars of Brain Health
Your lifestyle choices have a profound effect on your brain health. For example, what you eat and drink, how much you exercise, how much you socialize, how you manage stress, and how well you sleep are all vital to your brain health.
Your brain health is influenced by these six core pillars:
Physical Exercise
Stress Management
Restorative Sleep & Relaxation
Social Interaction
Physical Health
Food & Nutrition
In this article, we’ll go through each one of these pillars of brain health and discuss specific and actionable strategies that can you can do to optimize and protect your brain health.
Prioritize Exercise For Brain Health, Body & Mind
Exercise is one of the most important daily habits to prevent cognitive decline. While there is no one-size-fits-all prescription for the optimal dose of exercise to optimize your brain health, there are evidenced-based exercises associated with health benefits for the brain. Keep in mind, the best exercise program for one person may be vastly different from that of another person.
Aerobic exercise, also known as “cardio” or “endurance” exercise, helps to get your heart rate up and your muscles warm. Examples of aerobic exercises include biking, swimming, running, and climbing stairs. This type of exercise benefits your brain because it helps to preserve existing brain cells and also promotes the growth of new ones.
Another type of exercise is strength or “resistance” training such as pushing or pulling weights or lifting other heavy objects (like groceries). This type of exercise is to help build and maintain muscles and bones. Strength training also helps your brain by enhancing your concentration and improving your decision-making skills.
Stress Management
If you’ve been alive long enough, you’ve experienced some form of stress. Whether you’ve experienced physical, emotional, or psychological stress, you know what that automatic “flight or fight” response feels like. When this occurs, you may feel your heartbeat pounding in the side of your neck, start sweating profusely, or feel as though you are about to hyperventilate. All of these reactions occur automatically and are initiated by your brain when it detects a threat.
Once the threat is gone, the stress response relaxes and your body and brain can regain their normal stress balance. However, sometimes that stress lingers on for days, weeks, or months and becomes long-term or “chronic” stress. It’s this chronic stress that can negatively impact your brain. Chronic stress can shrink the part of your brain, the prefrontal cortex, that’s responsible for memory and learning which can cause cognitive decline. In addition, chronic stress can increase the part of your brain, the amygdala, that can make you more susceptible to stress.
While you cannot eliminate stress completely, you can learn effective techniques to better manage stress and preserve your brain health.
Quality Sleep For Brain Health
Sleep is essential for keeping your brain healthy and your mind sharp. Without it, you can’t create or maintain new pathways in your brain that allow you to learn and create new memories. In addition, sleep deprivation makes it hard for you to concentrate and respond quickly. Research has shown that a chronic lack of sleep or even poor sleep quality increases your risk of disorders including high blood pressure, diabetes, depression, cardiovascular disease and obesity.
So what can you do to support quality sleep?
One of the most important things you can do to get enough sleep is to create a regular sleep schedule. By going to bed and waking up at about the same time every day—including weekends and even when you’re traveling—you “train” your body and brain to get on a healthy sleep schedule.
Another strategy to help you get more sleep is to create a relaxing bedtime routine. That routine can start one to three hours before you need to sleep and can include things like dimming lights, putting your screens away, listening to relaxing music, reading a book, or taking a warm relaxing bath.
Stay Connected Socially To Optimize Brain Health
Strong social connections are vital to your brain health. Socializing can stimulate the brain in many ways including stimulating your attention, memory and strengthening neural networks. As you age, it can become more difficult to stay connected, however, it is essential to do so. One study suggest that loneliness can increase your risk of dementia by as much as 40%.
While it can be beneficial to have large social circles, it’s important to remember to choose quality over quantity. Not all relationships are created equal. Stressful relationships or particular social circles can negatively impact your health. Invest your time and energy into relationships that energize you as opposed to the relationships that drain you.
Control Medical Conditions To Protect Brain Health
Depending on your personal health situation, you may be advised to take medications or supplements to manage a health condition. These can be important to reducing your risks for serious conditions and slowing down the progression of diseases. Some medical conditions are linked to the deterioration of brain function these include high blood pressure, diabetes, and excess weight. These conditions can increase your risks of cognitive decline and developing dementia. Therefore, it’s important to prevent or manage these health conditions to ensure the best possible health outcomes.
As always, consult with your doctor and/or dietitian before taking supplements to support brain health in order to decrease your risk of drug interactions and to ensure you are getting a high-quality supplement.
Nutrient Dense Foods For Brain Health
There are several foods and nutrients that promote a healthy brain by slowing cognitive decline and reducing your risk of Alzheimer’s disease and other chronic diseases. You may have heard of the MIND diet that’s designed to help prevent dementia and to slow the decline of brain function as you age. The MIND diet emphasizes foods that are rich in antioxidants, phytochemicals, and other nutrients that are vital for optimal brain health.
Keep reading to learn a few of the key foods and nutrients that may help boost your brain health.
Omega 3 Fatty Acids
One of the best sources of omega-3’s are chia seeds with one ounce providing 5,000mg of ALA omega 3 fatty acids. Hemp seeds contain 3,000mg of ALA omega 3 fatty acids in just 3 tablespoons. Walnuts are another source of healthy fats and ALA omega 3’s. Studies have shown that eating walnuts can have significant improvements in memory and cognitive performance. Am I the only one who thinks it’s pretty interesting how walnuts resemble the brain? Lastly, flaxseeds are a nutritional powerhouse that are also an excellent source of ALA omega 3’s. Chia seeds, flax seeds, hemp seeds, and walnuts can easily be incorporated into your diet.
Plant-Based Nutrition For Brain Health
Healthy Breakfast Oatmeal Bowl Plants contain more than vitamins and minerals, they’re also a great source of fiber, antioxidants, and phytochemicals. Eating a plant-rich diet helps more than your brain, it’s also associated with better heart health and weight management.
Some of the top plants for brain health are brightly-colored fruits and vegetables like berries, leafy greens, and broccoli. You should aim to fill half your plate with a diversity of colorful vegetables to maximize your antioxidant and nutrient intake.
Cocoa & Dark Chocolate For Brain Health
These powerful plant compounds can help improve blood flow to the brain and reduce inflammation. Two of my favorite brain foods, cocoa powder and dark chocolate, contain high amounts of flavonols in the form of epicatechin a substance that can cross the blood-brain barrier.
Flavonols are a class of flavonoids that have biological activity such as antimicrobial, hepatoprotective, anti-inflammatory and vasodilation effects, and have been considered as potential anti-cancer agents.
In order for the brain to function optimally, cerebral blood flow needs to be maintained to support oxygen and glucose supply to the neurons. The main polyphenols that can enhance cerebral blood flow come from berries, cocoa, soya, tomatoes, grape seeds, wine, and tea.
According to research, ingestion of a single dose or a one-week treatment with cocoa rich in flavonol increases cerebral blood flow in grey matter and reverses endothelial dysfunction which suggest its potential in the treatment of cerebrovascular problems.
Coffee & Tea For Brain Health
You may be wondering which type of tea is best to drink for brain health. When it comes to teas, black and green teas contain the most antioxidants. Green tea is one of the healthiest because it’s packed with antioxidants, polyphenols, and a catechin called EGCG. which may boost your brain function.
The EGCG also helps to protect brain cells from oxidative stress in order to reduce your risk of diseases like Alzheimer’s, Parkinson’s, and dementia.
Likewise, consuming up to two to four cups a day of coffee is beneficial to your brain. Research shows drinking black coffee is linked with the prevention of cognitive decline and can reduce your risk for having a stroke and developing Parkinson’s and Alzheimer’s disease.
Vitamin D For Brain Health
Vitamin D is a fat-soluble vitamin that plays an essential role in brain health. You have vitamin D receptors which are found throughout your brain tissue. The biologically active form of vitamin D has shown neuroprotective effects including the clearance of amyloid plaques which is an indicator of Alzheimer’s disease. If you are unable to get adequate vitamin D through your diet, supplementation may be needed.
Reservatrol For Brain Health
Reservatrol is a natural polyphenol that’s found in red wine and the skin of red grapes. As a natural food ingredient, multiple studies have demonstrated that resveratrol has a very high antioxidant potential.
Resveratrol may reduce cell damage and protect against the formation of plaques in the brain. However, if you plan on getting this powerful antioxidant from red wine, remember, too much alcohol is not good for the brain, so be sure to drink in moderation.
While there are many resveratrol supplements on the market, due to its poor solubility, bioavailability, and potential adverse effects, it’s best to get your dose of resveratrol from natural food.
Keep In Mind
There are many things you can do to optimize and protect your brain health. They include a number of healthy habits such as getting exercise, reducing stress, getting enough sleep, socializing with others (or with pets), and following recommendations for medications and supplements. When it comes to food and nutrition for brain health, try to get enough omega-3s, more plants, spices, dark chocolate, coffee, tea, vitamin D, and a bit of red wine.
Remember, taking proactive steps to support your brain health can lead to significant improvements in your overall well-being and quality of life. By incorporating these evidence-based strategies into your daily routine, you’re investing in a healthier, more vibrant future. If you’re ready to take the next step towards optimizing your health and protecting your brain, schedule an appointment with our team today. Let us help you unlock your full potential so you can live your best life.
About ninety percent of colorectal cancers and deaths are thought to be preventable. Although there is no for sure way to prevent colon cancer, there are things you can do to lower your risk. Eating foods high in fiber, avoiding overly processed foods, exercising regularly, not smoking, limiting alcohol use and cancer screenings are all factors within your control that can significantly reduce your risk for chronic diseases, including cancer. Read on to learn why adequate intake of fiber is essential to nourish your gut health and to reduce your risk for colorectal cancer.
Why Do You Need Fiber?
Fiber and gut health go hand in hand. It feeds the good bacteria in your gut therefore, the more fiber you eat, the more beneficial “good” bacteria you will have in your gut. Another important reason to consume fiber is because research has shown fiber plays a vital role in reducing the risk for colorectal cancer. You may be wondering what exactly is fiber? Fiber is a type of carbohydrate that the body can’t digest. Think of fiber as your best friend when it comes to getting rid of toxins in the body. It can not be broken down so it passes through the body undigested carrying out potential toxins with it. In addition, dietary fiber can provide many health benefits from regulating blood sugar, preventing constipation, hemorrhoids, and even some types of cancers like colon, breast and prostate cancer.
Types of Fiber
There are two types of fiber both of which are beneficial to your health.
Soluble fiber dissolves in water and can help to lower blood sugar levels and cholesterol. Foods that are high in soluble fiber include :
oatmeal
chia seeds
blueberries
citrus fruits
carrots
apples
Brussels sprouts
sweet potatoes
beans
Insoluble fiber does not dissolve in water and helps move food through your digestive system which helps to prevent constipation and promote regularity. Foods that are high in insoluble fiber include:
kale
almonds
cauliflower
quinoa
brown rice
green beans
vegetables
What is Fiber?
The National Academy of Medicine defines fiber as :
Dietary fibers that naturally occur in plants that are nondigestible carbohydrates and lignans.
Functional fibers that are extracted from plants or synthetically made and are not digestible to provide health benefits.
Fiber and Disease Prevention
Fiber is associated with a decreased risk of developing various health conditions, including type 2 diabetes, heart disease, constipation, obesity, breast cancer, colorectal cancer and diverticular disease. In addition, fiber can benefit the gut microbiome by producing anti-inflammatory effects that alleviate chronic inflammation associated with many health conditions. Dietary fiber may decrease the risk of colorectal cancer by increasing stool bulk, diluting fecal carcinogens, and by decreasing transit time, therefore reducing the contact between carcinogens and the lining of the colon or rectum.
In addition, a high fiber intake has been linked to a lower risk of developing metabolic syndrome which is a cluster of conditions that increases your risk of developing heart disease and diabetes. These condition include high blood pressure, high blood sugar, excess body fat around the midsection, and high cholesterol or triglyceride levels.
How Much Fiber Do You Need?
Women should aim for 20-25 grams of fiber per day, while men should aim for 30-40 grams of fiber per day. Unfortunately, most Americans fall short of meeting their dietary fiber intake with most only consuming 15 grams per day. Consuming a whole food plant-based diet makes getting the recommended daily fiber intake easily attainable.
A plate full of high fiber crunchy colorful veggies with dip.
Tips to Increase Fiber Intake
Snack on raw veggies or eat a serving (1/4 cup) of almonds instead of snacking on chips and crackers.
Add in beans or legumes at meals to replace meats. Use extra beans or legumes in chilis or soups.
Be sure to eat whole fruit instead of drinking fruit juice. It is better to blend fruit in smoothies instead of juicing in order to keep the fiber intact.
Eat the rainbow (colorful veggies) when making salads. Top salads or oatmeal with 1-2 tablespoons of chia seeds, flaxseeds, or nuts.
Replace white breads, rice, and pasta with minimally processed foods such as farro, millet, whole grains, and brown rice.
One of my favorite high fiber, anti-inflammatory recipes is my Sweet Pea and Potato Curry Soup. It’s filled with anti-inflammatory spices, plant protein, fresh garlic, sweet potatoes, sweet onions, and coconut milk. It’s so delicious, easy to make, and ready to eat in 30 minutes or less.
To Sum It Up
High fiber foods are great for your overall health. However, adding too much fiber too quickly can cause unwanted digestive issues. Increase fiber gradually over time so that your digestive system can adjust to the change. Remember to drink plenty of fiber with high fiber foods as well. If you need more personalized guidance on how to add more fiber in your diet, schedule a free consultation . Visit the Colon Cancer Coalition to get the facts about colon cancer.
Seasonal allergies also known as hay fever or allergic rhinitis can be a nuisance causing itchy throat, runny nose and water eyes. These symptoms develop when the immune system overreacts to allergens like plant pollen, dust or animal dander.
Treatment usually involves an over-the counter medication. However, lifestyle changes and adding certain foods to your diet may help mitigate the nuisance of allergy symptoms. Below are five foods/spices that you may want to add to your allergy fighting arsenal to help alleviate those annoying allergy symptoms.
1. Ginger
Ginger Root
Ginger has been used for thousands of years for the treatment of colds, nausea, joint pain, migraines and inflammation. Because of ginger’s anti-inflammatory properties, it may help to alleviate symptoms of allergic rhinitis.
A study in the BMC Complementary Medicine and Therapies assessed the efficacy and safety of ginger extract in comparison with loratadine for allergic rhinitis treatment. It was concluded that ginger extract is as good as loratadine in improving nasal symptoms and quality of life.
However, the ginger extract caused less side effects like drowsiness, fatigue, dizziness and constipation. Adding ginger to curries, stir fires and baked goods or making ginger tea is a great way to incorporate this powerful spice into your diet.
2. Turmeric
Golden Milk
Turmeric is a traditional Indian spice with a powerful compound called curcumin that provides anti-inflammatory and anti-allergic benefits. A study in the Annals of Allergy, Asthma, & Immunology that showed an improvement in nasal airflow and a positive effect on immune response in patients with allergic rhinitis who took curcumin.
Fresh or ground turmeric can be used in cooking or taken as supplements. When cooking with turmeric, it’s recommended to pair turmeric with black pepper because it can increase the bioavailability of curcumin by up to 2000%. The piperine in black pepper helps your body absorb more curcumin.
Try this delicious Golden Milk recipe that’s infused with turmeric and ginger to your bedtime routine which may help you get a more restful sleep.
3. Vitamin C Rich Foods
Broccoli
Vitamin C is a potent antioxidant which helps to counteract the inflammatory allergic responses that cause allergy symptoms like sneezing and runny nose. Taking vitamin C during allergy season can help slow down the overreaction of environmental triggers by decreasing histamine production.
Adding broccoli to your diet will provide you with a good source of vitamin C. In addition, broccoli contains naturally occurring compounds which may protect against respiratory inflammation causing conditions like asthma, allergic rhinitis, and chronic obstructive pulmonary disease, according to findings published in the journal of Clinical Immunology. Below are foods that are rich sources Vitamin C that you can incorporate in your diet:
Broccoli- higher in vitamin C than oranges
Sweet yellow peppers
Berries
Brussel Sprouts
Tomatoes
Kiwi
4. Green Tea
Green Tea
Sipping on hot tea can help you to feel better when you have a stuffy nose or sore throat. Green tea is is a natural anti-inflammatory and is rich in antioxidants. The antioxidant compound called EGCG that’s found in green tea may help ease allergy symptoms.
In addition, green tea is rich in quercetin, a plant compound that promotes anti-inflammatory protection against allergens. Quercetin gives green tea its color and helps to block allergic reactions caused by pollen, dust and animal dander.
The antioxidants in green tea may provide you with many other health benefits from improved brain function, fat loss, protection against cancer, and lowering the risk of heart disease.
5. Tomatoes
Fresh Tomatoes
Tomatoes are a rich source of lycopene an antioxidant that can help reduce inflammation caused by an allergic reaction. One study suggests eating 2-4 servings of tomatoes daily helps to alleviate symptoms that were associated with asthma, such as wheezing and shortness of breath.
It’s important to note, previous studies have shown the absorption of lycopene is greater from processed tomatoes than fresh tomatoes. The processing of tomatoes breaks down the cell matrix and makes lycopene more bioavailable.
A study in the Asia Pacific Journal of Clinical Nutrition found that the addition of olive oil in diced tomatoes during cooking greatly increases the absorption of lycopene.
Not only does lycopene offer anti-allergic benefits but also offers other health promoting benefits such as protection against certain types of cancer, promoting heart health and protecting your skin against sunburn.
To sum it up, while there are no foods that can prevent seasonal allergies, choosing foods that are nutrient-dense with anti-inflammatory, anti-allergic compounds can help to alleviate seasonal allergy symptoms and reduce inflammation..
Finally, it is best to consult with a registered dietitian nutritionist or your healthcare provider before adding supplements to your daily regimen or changing your diet significantly in order to avoid a food-drug interaction.
It’s that time of year for family gatherings and holiday parties where food is abundant. Temptations are everywhere and daily routines can easily get disrupted. So, how do you stick to your meal plan and keep your diabetes under control during these times? Here’s a few tips to help you stay on track and not feel like you’re missing out.
Have a Back-Up Plan
Often times there’s no way to know what types of foods will be available at parties or family gatherings. Make sure you have a back up plan just in case the food options aren’t exactly what you need.
Bring a healthy dish
Eat as close to your normal eating schedule as possible to keep your blood sugar steady
Don’t skip meals thinking you can save up for a big dinner as this can cause a drop in blood sugar and/or a spike
If you indulge, eat smaller portions
Be Physically Active
During this time of the year, the weather may not allow for getting out and moving around as much. With food the center of attention during the holidays, you can not afford not to move around. Find a way to get moving for at least 15-20 minutes after a meal as this will help with the digestion process and help keep blood sugars under control. Can’t go outside due to weather? Turn on some tunes and have a family dance off.
Eat Smaller Portions
Headed to a holiday buffet? Grab the smallest plate you can find and fill it with non-starchy foods to better manage your glucose. Now that’s not to say you can’t have a little bit of something that only comes around once a year, just be mindful of how much your eating.
Load Up on Veggies
There are so many flavorful and colorful vegetables to enjoy that are packed with fiber which helps to keep your blood sugar under control. Eating vegetables that are high in fiber will help to keep you fuller for longer which helps to prevent overeating and sugar cravings. Consider taking a colorful salad, steamed veggies or a broccoli salad.
Be Selective with Sweets
Instead of having the traditional pecan pie, swap it for a healthier version with cinnamon pecan energy bites. By doing this, you’ll save yourself calories and carbs without sacrificing any flavor. However, if you do choose to indulge, eat a smaller portion and limit other carbs like breads and potatoes during the meal.
Wishing you and your family a safe, happy and healthy holiday season!
When you’re feeling down, what do you do to improve your mood? Do you binge watch your favorite movies? Maybe you meditate or go for a run? Any of these can make you feel better or improve your mood temporarily.
But, what if you were able to eat a certain way every day that could reduce your risk for getting depression, or even improve a bad mood after it started? Would you want to know which foods are considered to be “mood boosting foods”? If so, keep reading.
Using Food to Protect your Mental Health
Many people experience depression at some point in their life. Depression can create a major obstacle to accomplish even the smallest of task and can contribute to chronic disease or make existing health problems worse.
When your mental health suffers, your entire body can feel the effects. Fortunately, evidence suggest dietary changes can improve your mood and quality of life and possibly prevent the need for medication intervention.
A study published in the British Journal of Psychiatry analyzed the dietary patterns and risk of depression in 3,486 participants over a five year period. Individuals eating whole foods reported fewer symptoms of depression compared to those who ate mostly processed foods.(1) In addition, when comparing a vegetarian diet verses an omnivorous diet, vegetarians reported better moods verses the meat eaters, according to a study published in Nutrition Journal. (3)
How can Food Affect your Mood?
We know that what we eat affects us physically, for example, food affects our energy levels, blood sugar, weight, etc. Your mental health may be just as affected by your diet as your physical health.
The relatively new field of “nutritional psychiatry” is finding that the foods and nutrients you eat can improve how you feel emotionally-both in the short and long term. This is because of the complex array of actions that nutrients and foods have on your overall health and wellness.
Food provides you with essential nutrients to make important mood-boosting compounds like serotonin, food feeds your gut microbes, and food can decrease or increase inflammation. Therefore, choosing nutrient dense foods are vital to optimize and protect all aspects of your health.
Food is often referred to as “fuel” for your body, but actually, what and how you eat has a profound effect on almost every aspect of your physical and mental health. To keep it simple, think of it like this, calories provide fuel to give us energy to move, think, digest, breathe, etc.
Essential vitamins and minerals from food are used to make neurotransmitters (chemical messengers for our brains and nerve cells to transmit messages to each other). Fiber and some starches that is found in plant foods feed your friendly gut microbes that have their own nervous system which communicates with the brain to make neurotransmitters.
Neurotransmitters and Mental Health
Neurotransmitters have very important roles when it comes to moods. You may have heard of serotonin that has been linked with poor moods and depression when serotonin levels are low. The brain uses the amino acid tryptophan to produce serotonin, a neurotransmitter mostly responsible for feelings of well-being and happiness.
Several medications prescribed for depression try to improve levels of serotonin. Likewise, food can be used to raise serotonin levels, but without the negative side effects that many medicines cause such as nausea, diarrhea, or even weight gain.
Recent evidence shows that 90 percent of serotonin receptors in the body are located not in the brain, but in the digestive system. Therefore, it is vital to maintain a healthy gut. Tryptophan can be found in plant-based foods such as pumpkin seeds, leafy greens. watercress, sunflower seeds, mushrooms, broccoli, soybeans, and peas.
12 Antidepressant Nutrients
In 2018, in a study published in the World Journal of Psychiatry the authors created an antidepressant food score by conducting a systematic review to derive a list of Antidepressant Nutrients. They compiled a list of twelve nutrients that are considered to have “antidepressant” roles in the body. They include:
Folate
Iron
Omega-3 fatty acids (EPA and DHA)
Magnesium
Potassium
Selenium
Thiamine
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Zinc
Top Anti-Depressant Plant Foods
The top four plant foods with nutrients known to support mental health are leafy greens, cruciferous vegetables, lettuces and peppers.
Leafy Greens
Leafy greens are super nutritious and are especially high in folate, vitamin C, Vitamin B1, potassium, iron, magnesium, beta carotene, and various bioactive compounds. Examples of leafy greens to include in your diet include:
spinach
beet greens
watercress
mustard greens
turnip greens
2. Peppers
All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. All colors of peppers have nutritional benefits, however, red peppers may have the higher antioxidant and phytonutrient levels due to their ripeness. Vitamin C can help to fight off depression and anxiety. They are a good source of phytochemicals such as flavonoids and lycopene which may offer protection against heart disease and cancer. Examples of peppers to include in your diet are:
Bell Peppers
Jalapenos
Serrano Peppers
3. Lettuces
Eating leafy greens may slow mental decline. Lettuce may help in lowering cholesterol levels, moderating sleep, reducing inflammation, controlling anxiety, and may provide a consistent supply of antioxidants. As a rule of thumb, the darker the leaf the more nutrient dense. Four main categories of lettuce include:
Romaine
Iceberg
Loose Leaf
Iceberg
4. Cruciferous vegetables
Cruciferous vegetables are nutritional powerhouses. They have many health benefits and are rich in compounds known as glucosinolates, which may help to fight cancer. Certain enzymes in cruciferous vegetables may help protect cell DNA from damage. The chemical chromium this is found in cruciferous vegetables may increase your body’s levels of brain chemicals related to positive feelings, energy and alertness. Some examples of cruciferous vegetables to include are:
cauliflower
broccoli
Brussel sprouts
kale
cabbages
argula
radish
More Tips to Support Mental Health
Add a wide variety of colorful plants to your diet. More color, more nutrients.
Choose unsweetened fruits and vegetables over juices.
Add more fiber rich foods. More plants in your diet will naturally increase the fiber in your diet.
Add Whole grains and legumes which are high in fiber.
Include fermented and probiotics rich foods such as kefir, sauerkraut, pickles, miso, kimchi, etc.
Buy fermented and probiotic foods in the refrigerator section as these contain live active cultures.
Reduce sugar intake, by using less sugar and substitute with fruits like berries or cinnamon.
Avoid highly processed foods that are in high trans-fat, saturated fat, refined flours, and sugars which are linked to higher levels of inflammation.
To Sum It Up
The connections between what you eat and how you feel are strongly linked. Focusing on eating whole grains, vegetables, fruits, nuts, beans, legumes and seeds supports mood boosting benefits and may ward off depression. Ultimately, the benefits consuming a wide array of plant-based foods in your diet go far beyond improving your mood including reducing your risks for heart disease, diabetes and some types of cancers.
*If you are experiencing severe depression or other mental health issues, you may need additional therapies beyond food, if this applies to you, consult with your licensed healthcare provider.
