Posts

Be Well Blog

Written by Janele Bayless, LPC, RDN | Wellness Coordinator for Nutrition Education

The Student Life Student Wellness Center has a brand new Be Well Blog which provides education on a variety of wellness topics through written post, videos, and pictures. Check it out for future topics on all things wellness!

Boosting Immune Health

Written by Janele Bayless, LPC, RDN | Wellness Coordinator for Nutrition Education

You may be wondering what you can do to avoid catching COVID-19. Contrary to what some news and social media outlets may be touting, there’s no particular food or supplement that can prevent people from getting the novel coronavirus. Rather, following basic protective measures, such as proper hygiene and social distancing, can help lower your risk of catching COVID-19.

There are, however, several ways you can boost your immune system to help your body fight potentially harmful pathogens.

Get Enough Zzz’s

Sleep and immunity are closely tied, with one study finding that people who slept fewer than 6 hours per night were more likely to catch a cold versus those who slept 6 or more hours each night.1 Aim for getting 7 or more hours of sleep each night, and avoid screen time at least 30 minutes before bedtime and caffeine intake at least 6 hours before bedtime.

Pick Plant-Based Foods

Foods with fiber keep your gut’s microbiome healthy which can prevent harmful pathogens from entering the digestive tract.2 Antioxidants found in fruits, vegetables, herbs and spices can play an anti-inflammatory role, preventing diet-related diseases.3 Similarly, fruits, vegetables, beans, legumes, nuts and seeds are rich in nutrients like vitamin C which can reduce the duration of the common cold.4

Hone-in on Healthy Fats

Omega-3 fatty acids, found in foods like salmon and chia seeds, may help the body fight inflammation.5 Similarly, olive oil has anti-inflammatory qualities that can assist the body in fighting off harmful disease-causing bacteria and viruses.6

Focus on Fermented Foods

Yogurt, sauerkraut, kimchi and kefir are fermented foods that have beneficial bacteria called probiotics which help to create gut bacteria that help your immune system differentiate between normal, healthy cells and pathogens that may be harmful to the body.7 If you’re not a fan of these foods, consider taking a probiotic supplement.

Engage in Activity

Moderate, regular exercise may help reduce inflammation and regenerate immune cells more regularly.8 Prolonged exercise has the potential to suppress your immune system so aim for around 150 minutes per week of moderate exercise, such as brisk walking, biking, jogging, dancing, and hiking.

Stay Hydrated

While water doesn’t directly protect you from germs and viruses, being dehydrated can cause headaches and disrupt functions like mood, concentration, physical performance, digestion, and heart and kidney function. These complications can increase your susceptibility for getting sick.9 Aim for 8 cups of fluid per day or, for a more accurate measure, take your weight in pounds and divide it by 2.2 to determine how many fluid ounces to consume (example: 150 pounds / 2.2 = 68 fluid ounces or 8.5 cups).

Sources

  1. https://www.ncbi.nlm.nih.gov/pubmed/26118561
  2. https://www.ncbi.nlm.nih.gov/pubmed/28165863
  3. https://www.ncbi.nlm.nih.gov/pubmed/27881064
  4. https://www.ncbi.nlm.nih.gov/pubmed/23440782
  5. https://www.ncbi.nlm.nih.gov/pubmed/23010452
  6. https://www.ncbi.nlm.nih.gov/pubmed/27580701
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/
  8. https://www.ncbi.nlm.nih.gov/pubmed/26477922
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

Comfort and Compassion During COVID-19

Written by Janele Bayless, LPC, RDN | Wellness Coordinator for Nutrition Education

It’s been over two weeks since the country came to a collective halt in response to COVID-19. As you’ve transitioned to living mostly indoors, perhaps you’ve re-established a sense of routine and are attempting to maintain good health practices.

If you’ve stayed glued to the news or social media, you’ve likely seen a slew of online resources and apps made available to help people take care of their physical, mental, and emotional well-being. While taking care of one’s health with nutritious foods and physical activity has its benefits, it can be just as important to practice self-care in the forms of comfort and compassion.

According to the book Mindless Eating: Why we eat more than we think, people are likely to eat comfort food when happy (86%), for reward or celebration (74%), bored (52%), or lonely or depressed (39%). Whatever the reason, it’s normal to crave comfort food for different experiences.

The Science of Why You Crave Comfort Food suggests that comfort foods remind us of our social ties and experiences, which may help us feel less alone and isolated when we have those foods. “I can think of no better time to eat comfort food than when you need comfort the most,” suggests Marci Evans, Registered Dietitian Nutritionist. Especially because “Food is more than nutrition – it’s joy, too,” according to the article Stress Eating These Days? Here’s Some Help.

If you’re feeling pressure to maintain your normal routine with food and physical activity as you would when there isn’t a pandemic, rest assured this unique time and transition won’t last forever. A few weeks of less-balanced eating won’t cause long-term health issues, so consider how you can integrate compassion for yourself and others.

Why compassion? It’s been shown to reduce feelings of anxiety, depression, and rumination, and increase psychological well-being and social connectedness. Compassion also fosters resilience during life’s challenges.

Want to become more compassionate? Consider the following ideas:

  • Gratitude. Reflect on things in your life that you can appreciate – big and small – to help bolster your awareness of what’s going well.
  • Journal. Writing can help put your thoughts and emotions into perspective, and potentially help you avoid ruminating unnecessarily about a situation.
  • Kindness. Consider what you would say to someone else for comfort, encouragement or support, and consider how you can demonstrate that to yourself.
  • Philanthropy. Helping others can take the focus off yourself or your situation, and simultaneously boost your self-esteem and well-being.

To learn more about compassion, check out the 20 Reasons Why Compassion is So Important in Psychology.

5 Self-Care Strategies While Social Distancing

Written by Janele Bayless, LPC, RDN | Wellness Coordinator for Nutrition Education

Perhaps like millions of people in America, you find yourself spending more time inside with limited social interaction in response to the Coronavirus. Consider five self-care strategies for navigating through some of the ongoing changes and events.

Develop a New Normal

Most people do better with structure and routine, and without that people might feel unorganized and less motivated when tasks need to be accomplished. Establish a schedule for sleep and other activities (i.e. classes, studying, cooking, exercise, rest) to create a sense of normalcy, and use a planner or phone alarms for reminders.

Nourish Your Body

In addition to sleep, food is another necessity that our bodies need for energy, focus and concentration, improved mood, and to boost our immune system. Consider this post about Food Stability in a Season of Change. For students concerned about whether they’ll have enough food, Buckeye Food Alliance will continue to be open throughout spring semester for students to access food and personal care items.

Get Up and Move

While you might not have access to your usual gym, there are still plenty of activities you can do to move. Physical activity can help our overall health and well-being, such as improving mood, reducing stress and anxiety, increasing energy, boosting our immune system and self-esteem, and improving our quality of sleep. Consider these ideas in the coming weeks.

  • Virtual fitness classes are offered by Recsports through Zoom.
  • Get outdoors and go for a walk, jog, bike or hike at a local park, nearby trail or neighborhood.
  • Apps like Nike Training Club and Run Club, Couch to 5K, and Pokémon Go are available to guide you with activities for various forms of movement.
  • Wii Fit has games featuring yoga, strength training, aerobics and balance.
  • Wii Sport includes five sports including tennis, baseball, bowling, golf and boxing. While not as potentially intense, it can still provide an opportunity for movement and a boost of energy and excitement.
  • Just Dance is another fun video game that can be done in small groups or solo.
  • Workout DVD’s can provide another opportunity for exercising at home and often involve minimal, if any, equipment or space. Choose between aerobic videos (i.e. dance, kickboxing), strength training, yoga, pilates, and more.
  • Social media like Pinterest and Instagram have free workouts available.
  • YouTube offers free workout videos (i.e. Yoga by Adrienne, Orange Theory).
  • A total body workout can be done with simple exercises like sit-ups, push-ups, standing lunges or squats, wall sits, jumping jacks, burpees, and more.

Relax and Unwind

Stress is like a muscle that sometimes needs a break from continuous use. To unwind and relax, consider the following.

  • Take a break from social media and the news. More knowledge and information may lead to feeling overwhelmed, stressed and tired.
  • Stay connected with family and friends by connecting over a face-to-face virtual medium (i.e. FaceTime, Skype) or over the phone at least once per day.
  • Write in a journal and include 3 good things that went well for you. Additionally, you could write a gratitude letter and mail or email it to someone you’re grateful for.
  • Discover and engage in activities that are relaxing, comforting and enjoyable, such as reading a book, drinking a beverage (i.e. flavored/sparking water, tea), playing a game (i.e. video, phone), coloring, doing a craft, working on a puzzle (i.e. Sudoku, jigsaw, crossword), listening to music or a podcast, knitting or crocheting, making a collage, taking a shower or bath, lighting a candle, etc.

Mental Health Matters

It’s understandable if you’re feeling uneasy with the current and ongoing changes. Consider the following resources that can help with relaxation and stress relief.

  • Apps are available such as Headspace, Calm, Insight Timer, Wysa, and Virtual Hope Box.
  • Wellness Coaching is available for virtual meetings using CarmenZoom.
  • Buckeye Peer Access Line is a non-emergency talk line that provides a space for students to engage in brief phone conversations in order to gain support and learn about campus resources. Peer-to-peer assistance is available Monday thru Friday from 8 p.m. to midnight.
  • Student Life’s We Are Here For You page has additional resources for students.

Food Stability in a Season of Change

Written by Janele Bayless, LPC, RDN | Wellness Coordinator for Nutrition Education

If you’re like many people around the country who are scrambling to stock up on food in response to the Coronavirus, you may be wondering what and how much to stock up on. While Americans have been reassured that grocery stores will stay open and food will continue to be available, it may be helpful to consider what’s useful to stock up on, if or when needed.

GRAINS

A wide variety of grains exist and are an easy source of foods to stock up on since they tend to last longer.

  • Oats, quinoa, brown rice, and whole wheat pasta can be bought in bulk and stored for months at a time.
  • Sliced whole wheat bread and gluten-free bread can be stored in the freezer for several months.
  • Whole grain crackers (i.e. Triscuits) and some of the nut-based varieties (i.e. Simple Mills) can be consumed as part of a snack.
  • Whole grain cereals are often fortified with a variety of essential nutrients. Look for cereals that have at least 3 grams of fiber and less than 6 grams of added sugar per serving. Add fruit, nuts or seeds, and milk when consumed as part of breakfast.
  • Popcorn is a whole grain that has fiber as well as antioxidants. Not only is popcorn a delicious, whole grain snack but is also an enjoyable treat while streaming your favorite movie or TV show.

FRUITS AND VEGETABLES

Produce is available year-round in any number of forms such as fresh, frozen, canned or dried.

Longer-Lasting Fresh Produce

  • Fruits such as apples, bananas, clementines, grapefruits, and oranges are available year-round and can be consumed as part of a meal or snack.
  • Vegetables like broccoli, brussels sprouts, peppers, cauliflower, carrots, and potatoes can be added as a side to any meal whether roasted, steamed, sautéed or baked.

Frozen

  • Fruits like berries, pineapple, mangoes, and peaches can be used for smoothies or added to yogurt or oatmeal. Additionally, some fruit like berries can be added to meals like pancakes or waffles.
  • Vegetables such as spinach can be added to smoothies, soups, casseroles, and quiches. Broccoli, cauliflower, brussels sprouts, peppers or carrots can be steamed, sautéed, or roasted as a side dish to any meal.

Canned

  • Opt for canned fruit in its own juice or has no added sugar, and canned vegetables with no salt added or reduced sodium.

Dried

  • Shop for dried raisins, mango, dates, figs, apricots, prunes, ideally with less or no added sugar. Dried veggies like kale, beets or carrots are also available, sometimes in a chip-like form.

PROTEIN

  • Most meat, poultry and fish can be stored in the freezer and used as needed.
  • Canned fish like tuna, salmon and sardines can be eaten in sandwiches, salads, pasta and with crackers.
  • Eggs can be stored in the refrigerator for 3-5 weeks and up to a year in the freezer. Boiled eggs can last up to a week in the fridge while in the shell.
  • Canned beans provide a helpful source of protein and fiber. Consider getting cans of beans with no added salt or reduced sodium. You can also put beans into a colander and rinse water over them to remove most of the additional sodium.
  • Chickpea and lentil pasta are shelf-stable foods that offer more protein and fiber than ordinary noodles.
  • Many meat alternatives exist, such as tofu, tempeh, seitan, textured vegetable protein (i.e. soy crumbles), veggie and black bean burgers, and more. These can be another helpful alternative for protein sources and can often be stored in the fridge or freezer for weeks or months at a time.
  • Protein bars and smoothies, and protein powder, can be stocked up on for weeks or months at a time and used to supplement a meal or snack. Add protein powder to smoothies, oatmeal, blended fruit bowls, or make your own homemade granola or protein bars.
  • Nuts and seeds offer some protein and fiber but are a more helpful source of fat, and can be added to cereal, salads, stir-fry, smoothies and yogurt.

DAIRY

  • Milk can be a helpful source of nutrients like protein, calcium, and vitamin D. Unflavored, shelf-stable varieties that are sold in aseptic packages can be used in emergency situations. Dairy alternatives (i.e. nut, pea, oat, soy) often have a longer shelf-life but some are lower in nutrients like protein. Milk can be frozen for later use but leave a little empty space in the container since milk expands when frozen.
  • Some cheese, particularly ricotta and cottage cheese, can offer a helpful source of protein and lasts in the fridge for several weeks. Hard cheeses, like cheddar, can last more than two weeks in the fridge if stored properly. Shredded cheese can last for several months when frozen.
  • Yogurt can be another helpful source of protein and calcium, and is a natural source of probiotics which help with maintaining gut health. Yogurt can be frozen for later use but the texture may be slightly different when thawed.
  • Check out the nutrition information for dairy and dairy alternatives to be aware of some of the differences in products and brands.

If you are feeling worried about having enough food, Buckeye Food Alliance is available for students throughout spring semester who need access to food and personal care items. Nutrition Coaching will continue to be offered virtually through CarmenZoom. Other resources are listed on the Student Life’s We Are Here For You page.

Additional Resources

Using Pantry Staples in New-tritious Ways

Nick Fowler, Buckeye Food Alliance Coordinator

One common stereotype held about college students is that they are supposed to get by on cheap foods that offer little to no nutrition. At Buckeye Food Alliance we have a much different point of view. Keep reading to learn how to use 4 common pantry items in some uncommon ways for healthy and balanced eating.

Beans

Beans may be the most underrated food in pantries across the country. Not only are beans packed with fiber and protein, they are incredibly versatile and can be added to soups, smoothies, rice, salads, wraps, and so much more. Beans can also make a wonderful pasta sauce. Try blending 2 cups of cooked beans (white, Great Northern, Navy, or Cannellini) with ½ cup grated Parmesan cheese, 12 ounces of evaporated milk and 1½ teaspoon of granulated garlic. Warm the sauce in a pan and coat your pasta. Not only is this tasty, but it adds many nutrients that you wouldn’t find in a traditional Alfredo sauce.

Chickpeas

Chickpeas are often known for being the main ingredient in hummus and falafel. However, chickpeas can be used as a healthy replacement to potato chips when you might be craving that salty crunchy snack. Simply drain and dry a can of chickpeas. Coat with oil.  Bake in the oven at 400 degrees F on a cookie sheet for 20 to 30 minutes (shaking the cookie sheet every 10 minutes or so to help them bake evenly). Salt and season to your desire. Let cool and enjoy!

Peanut Butter

Peanut butter is much more than a strong companion with jelly. You can use the tasty paste as an addition to smoothies or to replace up to 50% of butter in your favorite baking recipes. However, one of my favorite ways to use the peanut butter stuck to the bottom of the jar is by adding some oil, lime, sriracha, ginger, soy or other flavors to make a peanut sauce to top salad, rice or pork dishes. This adds an extra layer of flavor to your dish and eliminates food waste.

Canned Peaches

Thanks to our partners at OSU Dining Services and the generosity of students virtually donating their swipes through the GrubHub app, we have cans upon cans of peaches. Although canned peaches can be a great snack on their own, they can be added to smoothies, sauces, and ice cream for a burst of flavor. One way I like to start the morning is by adding diced peaches and a spoonful of vanilla yogurt (Greek or regular) to my bowl of oatmeal to bring back memories of the peaches and cream oatmeal I enjoyed as a kid.

Be sure to check out Buckeye Food Alliance to see what hours work best for you to visit the pantry and be sure to follow us on Instagram (buckeyefoodalliance) and Twitter (@BFATweets) to share creative ways that you use pantry staples.

Additional Resources

 

Love Your Body by Eating Mindfully

Written by Leah May, Human Nutrition Dietetic Intern

Take a moment to relax. Close your eyes, if you wish. Take a deep breath and begin to notice what you feel in your body. Are you holding tension anywhere? Allow yourself to soften. Take a few more slow, deep breaths. Next, turn your attention to your stomach. What do you notice? Are you comfortable or uncomfortable? Does your stomach feel empty, neutral or are you satisfied (or even stuffed)? Is it difficult to decipher what your body is saying to you?

Mindfulness practice can be beneficial in many aspects of wellness, and one way to get in tune with your eating is by using mindful, or intuitive, eating. Mindful eating is an anti-diet approach to food that your mind AND body will thank you for.

Mindful eating includes:

  1. Listening to your body and stopping when full
  2. Eating when our bodies tell us to eat (i.e., stomach growling, energy low)
  3. Eating with others, at set times and places
  4. Eating foods that are nutritionally healthy
  5. When eating, just eating (no multitasking)
  6. Considering where food comes from

One way to start noticing your body’s internal cues related to hunger is by using the “Hunger and Fullness Scale.” On a scale from 1-10, from empty to stuffed or sick, the goal is to stay within 3-7. Check out this Mindful Eating handout to learn more.

In addition to paying attention to your body’s hunger cues, there are a few ways to begin implementing mindful eating. First, slow down. Eat slower than usual, which may mean giving yourself more time to eat. Take smaller bites and chew your food thoroughly. While you are chewing, tune in to your senses. What does your food look like: color, shape? Does your food make a certain sound: sizzling, popping, crunching? What does it smell like, and what flavors do you taste; is your food sweet, salty, savory, or sour? Is your food hot or cold? What textures are in your food; is it rough, crunchy, smooth, light, or creamy?

Do you ever find yourself eating when you aren’t hungry? One strategy you can try is the NOW technique. NOW stands for “Need or Want” and this is a way to ask yourself if you are physically hungry and need food, or if you want food due to boredom, stress, or even social situations. Consider a few activities you might like to do instead of eating when you are not hungry. For example:

  • Chew gum
  • Read a book
  • Play a game on your phone
  • Walk your dog
  • Color or draw
  • Brush your teeth
  • Sudoku or crossword puzzle
  • Use silly putty or play-dough

Sometimes it feels difficult to celebrate our bodies, especially when it comes to our relationship with food. Don’t forget to be kind and compassionate toward yourself. It may take a while to notice your hunger cues, or what your body is telling you. Mindful eating takes time and patience!

In honor of next week’s Love Your Body Week (Feb 24-28, 2020), consider choosing one or two of the tips above to start implementing in your daily routine. Use the Hunger/Fullness scale to help gauge where you are at when you eat today. Listen to your body by slowing down and using your senses. Try the NOW technique to find alternate activities when you are not hungry. Mindful eating is a great way to show your body love and respect!

Additional Resources

Hungry for More? Food and Safer Sex Practices

Written by Natalie Fiato, Wellness Coordinator, Civility and Sexual Health Promotion

When someone typically thinks about food and sex, the first thought may be a nice dinner for two on Valentine’s Day, or on the less conventional side, perhaps a pair of edible underwear.  Long-standing cultural beliefs suggest that eating certain foods before sex can enhance your mood (libido), and includes things such as oysters, chocolate, and hot chilies.  While there is a long list of foods considered aphrodisiacs (see additional resources below), there is also an important list of food items that should not make their way into the bedroom (or really into any sexual play at all).

Generally, it’s not a good idea to put most food items near, on, or in the genitals, as they may cause irritation, potential infection, and risk getting stuck or lost inside of you.  This is especially true for the female reproductive anatomy and high-sugar foods (think whipped cream, honey, jelly, or chocolate syrup) that can alter the body’s natural pH and create the perfect conditions for a yeast infection.  While the idea of food play may entice you, health professionals generally recommend you keep food to sexual activity at the waist and above.  It is also worth mentioning that it is a good idea to ask your sexual partner(s) in advance if they are allergic to anything, to keep everything and everyone comfortable!

Another area where food and sex may mix involves lubrication.  Most barrier methods (think condoms, gloves, finger cots, and some dental dams) contain latex, a material that is incompatible with oil-based lubricants.  What this means is that certain forms of lubricant (what you may find in your kitchen) used during sex will eventually degrade the barrier method to the point of breakage.  While it may seem like an appealing, low-cost solution to swap out pharmacy-grade lubrication (typically formulated with water or silicone) for an oil-based product in your kitchen, the result may be undesirable.  Examples of items to stay away from include any natural oils (such as vegetable, avocado, olive, or coconut oil); if you are still keen on using a more natural product in the bedroom, please refer to the additional resource listed below.

To conclude, there’s always a place for water and proper hydration when it comes to sex.  Staying well hydrated is key to not only your physical health, but your sexual performance and personal comfort as well.  Drinking too much alcohol can actually have a strong adverse effect on sexual performance, stamina, and satisfaction. There is no limit, however, to how many chocolate-covered strawberries you or your BAE can consume.

Additional Resources

Facts About Fats

Kelsey Hirsch, Human Nutrition Dietetic Intern

In recent years, fat has gotten much recognition and applause, contrary to what was occurring in the 1970’s and 1980’s during a low-fat food craze. The fact is fats, also known as lipids, are an important and essential nutrient our bodies need to function properly. For instance, fat helps to:

  • Provide our bodies with energy (9 calories per one gram of fat)
  • Absorb essential fat-soluble vitamins: A, D, E, K
  • Provide us with omega-3 fatty acids that helps with brain and nervous system function, supports heart health, and reduces inflammation in the body
  • Increase HDL or “good” cholesterol
  • Support cell growth
  • Protect organs
  • Assist with body temperature regulation
  • Develop hormone production

However, it is important to note that the types of dietary fat we consume can come from different food sources and have an impact on our health.

Unsaturated Fat

  • Can raise good (HDL) cholesterol
  • Can lower bad (LDL) cholesterol, triglycerides, and risk of heart disease & stroke
  • Usually plant-based, with exception to seafood and eggs

Food Sources

  • Seafood (i.e. salmon, tuna, shellfish)
  • Oils (i.e. canola, walnut, flaxseed, sunflower, avocado, etc.)
  • Nuts and seeds (i.e. peanuts, almonds, walnuts, pecans, cashews, etc.)
  • Avocado/guacamole
  • Olives
  • Eggs

Saturated Fat

  • Can raise bad (LDL) cholesterol and triglycerides, increase risk for heart disease and stroke, and can lower good (HDL) cholesterol
  • Usually animal-based, with exception to coconut oil

Food Sources

  • Butter, lard
  • Coconut oil, palm oil
  • Beef, bacon, sausage
  • Cream
  • Cheese
  • Cookies and other desserts (i.e. ice cream)

Trans Fat or Partially Hydrogenated Oils

  • Can raise bad (LDL) cholesterol and increase risk of heart disease and stoke
  • Can lower good (HDL) cholesterol
  • Increased risk for cardiovascular disease and type 2 diabetes

Food Sources

  • Fried foods
  • Baked goods
  • Processed snacks

Note: a food package can say “trans fat free” and still contain 0.5 grams per serving.

As a general guideline, aim for 20-35% of your calories from total fat, with less than 10% of it coming from saturated fat. For instance, based on a 2,000 calorie diet, that’s 44-77 grams of fat a day, with 22 or less of those grams from saturated fat.

Additional Resources

Types of Fat

Dietary Fats

Brain Food

Written by Kelsey Hirsch, Human Nutrition Dietetic Intern

Do you ever feel like what you eat influences your mind, memory, or mood? Believe it or not, the foods we consume can have an influence on our brain and its function. Foods that tend to be higher in omega-3 fatty acids (fish, nuts/seeds, avocados) and antioxidants (fruits, vegetables, nuts/seeds) can help to protect our brains and contribute to our nutrient needs. Conversely, processed foods that are higher in fat, sugar tend to be associated with increased likelihood of depressive moods.

A study explored the impact of fruits and vegetables, alcohol, body weight, and smoking on mental wellbeing (“feeling good and functioning well”). Researchers found that an increase in fruit and vegetable intake had a positive outcome on mental wellbeing, compared to the other factors mentioned above. Smoking cessation also improved mental wellbeing (i.e. reduced depression, anxiety and stress; improved positive mood and quality of life).

Another study found that those who consumed more fruits and vegetables had more positive emotions and interactions and “reported feeling calmer, happier and more energetic than they normally do”; these feelings followed them to the next day. On the other hand, consumption of a western diet (fried, sugary, refined foods) was linked to a higher incidence of clinical depression and anxiety, mainly in adult women, compared to a diet high in fruits, vegetables, meat, fish, and whole grains.

Foods that contain omega-3 fatty acids:

  • Seafood: salmon, tuna, mackerel, sardines, herring
  • Nuts/seeds: walnuts, chia seeds, flaxseeds
  • Plant oils: soybean oil, canola oil, flaxseed oil, avocado oil
  • Fortified foods: certain eggs, yogurt, milk, soy beverages
  • Avocados

Foods that contain antioxidants

  • Fruit: berries, citrus, apples, pomegranates, etc.
  • Vegetables: sweet potatoes, carrots, peppers, kale, spinach, broccoli, cauliflower, etc.
  • Nuts: walnuts, pecans, brazil nuts, etc.

For improved brain function and mood, consume a mix of fruits and vegetables, along with foods that have healthy fats like nuts, seeds, avocado and seafood.

For additional tips and resources on food and mental health, check out the Emotional Fitness blog of R. Ryan Patel DO, FAPA OSU-CCS Psychiatrist.