Tag: health

Foods For Moods – Holistic Nutrition Tips for Mental Wellness and Sobriety

Although I am not a certified or trained nutritionist, these are data – based suggestions on nutrition elements that can assist mental wellness and sobriety.

Pay attention to your B Vitamins.

Especially if you have been drinking a lot or under a lot of mental stress, the B Vitamins are super important and because they wash out of your system quickly, need to have some regular attention.

Vitamin D is a common defiency in the PAcific Northwest and for persons who are indoors a lot. Vit D deficiency can cause symptoms that mimick depression and anxiety.

Vitamin K is necessary to make Vitamin D work effectively.

Supplements can only be absorbed and processed so much in the body, and in addition, because they are not generally regulated, we don’t always know if we are getting the full value of a supplement — in other words, how much in that pill is just a filler.

Some State insurance won’t cover a prescription for Vitamin D unless it is written specifically for Vitamin D3. Your pharmacist can be an information resource, sometimes more so than a doctor on some of these issues. I recommend a close working relationship with your pharmacist.

Omega-3 oils found in fish and avocado, blackberries and blueberries can assist in regulating mood — especially anxiety.

Does this get some questions going in your mind? What’s in your fridge? Pantry?

Do you have a banana a day for Potassium?

A tip for regulating mood swings is to have a bite of protein aobut every two hours to keep blood sugars at an even keel — so, perhaps boil a bunch of eggs and put them in zip lock bags and store in your fridge for a quick protein snack, also a cheese slice or fresh broccoli head dipped in your fav dressing.

Remember the gut bioderm is responsible for a lot of your mood chemisstry (weird, but so) as well as your immunse system — so celebrate and care for your gut!

Greek yogurt without a lot of sugar is good here, so is a true brine product — a pickle, pickled herring, kim chee are my go-to’s — but look at the label. If Vinegar appears as a first ingredient, it’s not a true brine.

Authentic Kosher-style brining is recommended here, that’s what will grow the good bacteria in your gut system that is so critical.

“Let food be your medicine,” – Aristotle

ALso remember that food and eating are meant to be enjoyed. Joy is good for our mental health. Also, food is meant to be a social occasion, and can bring people closer together — and meaningful social connection is primary in mental health and sobriety.

Have fun planning your menu!

Take care,

Heidi

Creating An Environment of Recovery

We become what we surround ourselves with — people, places, things. Music, objects, the degree of orderliness, cleanliness, organization.

An Army General, I have heard, once gave a lecture to some college students on the importance of making your bed the first thing you do when you get up in the morning. Before anything else, straighten and make your bed clean and neat.

Why?

First, it gives you a sense of mastery, power, control over your environment.

Second, it sets a sstandard of orderliness and boundary for the coming adventures of the day.

Third, our minds can become more organized and orderly when our environment is so.

now, I’m not criticizing the sloppy habits we have — some more than others, self included — nor am I preaching that we all become obssessive-compulsive neat-nicks.

But perhaps something that you can do today to make a positive track on your recovery is to look around your living or work space and assess if there is too much clutter here or there, if there is a pile of something that can be tucked away in a box into a closet, maybe sweeping the floor. Maybe it’s opening the blinds so you can connect with the outside.

Maybe it’s wahing the dishes or doing the laundry.

Perhaps it’s brushing your teeth or your hair, or changing into a fresh set of clothing.

If you have any items that cause you to think about symptoms, illness, tragedy, stress, alcohol, start a craving for drink, etc., perhaps it’s a positive move to toss them or ask a friend to take them.

If you have the tv or music on — or magazines, book out — are they inspiring, uplifting? Or can they be triggers, cause stress or instigate mental images and thoughts that make you cynical, small, petty, or even resentful, fearful, destructive to self or others?

Even small changes can make us feel better.

Do something nice for the environment you spend your time in, today, one small thing — that’s the recovery challenge today.

Take care!

Heidi