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#Mental Health and Vitamins

classycookiexo · 7 months

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#vitamin d #mental health

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elonomhblog · 23 days

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the effect of what (and how) you eat

okay, this is a big topic. and so this is a long post. i'm going to be going over the effect of what you eat and why it's important to think about what foods you are consuming. don't worry! i do my research-- at the end of the post will be a few resources, and i'll show where i've gotten my information.

lots of dietary advice is available over the internet, but often the people absorbing the information do not understand the why. knowing where your information is coming from,, and not believing everything you read online is key to actually maintaining a good, healthy diet.

before you read: TRIGGER WARNING THERE IS MENTION OF EATING DISORDERS,,

let's start with this: like everything in this age, food is a double-edged sword. overconsumption and underconsumption can both kill you. what you eat; how you eat--it can help or hinder whatever your goals may be.

here's the effect/s: the connection between diet and mental health is profound. while we’ve long understood that diet plays a crucial role in overall health, emerging research in the field of nutritional psychiatry sheds light on how what we eat directly impacts our emotional well-being and mental state.

the brain-gut connection: the gut is closely linked to the brain. trillions of living microbes in our gut have essential functions, including synthesizing neurotransmitters. these neurotransmitters send chemical messages to the brain, regulating sleep, pain, appetite, mood, and emotions.

to improve your gut health, here's what you can do:

by eating a varied diet that includes fruits, vegetables, whole grains, nuts and seeds, essential nutrients are provided which feeds the beneficial bacteria in the gut. high fibre foods promote gut health by supporting good bacteria.

fermented foods, such as yogurt, kefir, sauerkraut, kimchi, and miso are rich in probiotics—live beneficial bacteria that boost gut health. kombucha (a fermented tea) is another option.

avoiding reducing processed foods can reduce the diversity of good bacteria in your gut. when i say processed foods, i'm referring to ultra-processed foods, for example, fried foods and frozen meals. they may be easy and cheap, but they include preservatives, artificial colouring, chemical flavouring and texturing agents. all of which our bodies are not made to consume. it's ignorant to tell you to avoid processed foods at all costs. that's not realistic, and a horrible mindset. instead, you should manage your intake. enjoy treats every now and then and don't punish yourself for it.

hydration is key to a healthy gut. water supports digestion and nutrient absorption.

stress management, eating well and exercise can also help your gut microbiome's health.

by having a healthy gut microbiome, you are helping your body to have lower chronic inflammation, have regular bowel movements and more effectively absorb nutrients. therefore, you will have a stronger immune system, have clearer skin and support your digestion and metabolism.

why eating protein matters: proteins are made of amino acids, which serve as the fundamental building blocks for various structures in our bodies. these amino acids are essential for forming enzymes, hormones, tissues, and DNA. protein is vital in maintaining and building muscle mass. when activities like strength training and physical exercise are engaged in, protein helps build and repair the muscles.

hemoglobin, a protein in our red blood cells, transports oxygen from our lungs to other tissues. without adequate protein, oxygen delivery would be compromised. antibodies, which defend against infections, are made of proteins. a well-functioning immune system relies on sufficient protein intake. collagen, a protein, maintains the integrity of our skin, hair, and nails. adequate protein supports healthy skin elasticity and wound healing.

the recommended dietary intake for protein relies on factors such as age, weight, height, gender, activity and overall health. remember that individual needs can vary, so consulting with a healthcare provider or registered dietitian is advisable to determine your specific protein requirements.

many diets exist that cut out entire macronutrients (keto for example) but that is not the way. each macronutrient has great importance in helping the body function.

carbohydrates are the body's (including the brain) preferred energy source. they enable muscle contraction during exercise and even at rest. carbs maintain body temperature, support heart function, and aid digestion.

the keto diet comes from the belief that when carbohydrates are not providing energy (are not being consumed), the body will use reserved energy stored in lipids (fat). while this is true, this diet is not maintainable-- it throws the body out of whack, storing more energy to maintain homeostasis.

fats provide energy and are essential for hormone production. they contribute to cell growth, brain health and vitamin absorption.

our brain is composed of ~60% fat. fats are essential for neurotransmitter production, affecting mood, cognition, and hormonal signalling. cholesterol, often associated with heart health, is a precursor for steroid hormones (testosterone, estrogen, progesterone). without adequate cholesterol, our body cannot produce these essential hormones.

effects of diet on mood: firstly, going long periods without eating can cause a drop in blood sugar levels, leading to tiredness and irritability. secondly, consuming excessive amounts of food can make you feel tired and lethargic.

choosing the right carbohydrates can help maintain blood sugar levels. our brain primarily runs on glucose (obtained from carbohydrate-rich foods). you can opt for slow-release carbohydrates to maintain steady energy levels. slow-release carbohydrates (a.k.a low GI food) provide a more sustained and gradual release of energy compared to other carbohydrates. examples include fruits, vegetables, whole grains (grainy bread, brown rice, oats) and sweet potatoes. high GI foods rapidly spike blood sugar levels due to their quick digestion and absorption.

going too long without eating can lead to low blood sugar levels, resulting in irritability and fatigue. overeating to discomfort can also leave you feeling tired and lethargic. consistent, moderate-sized meals help maintain stable blood sugar levels and promote an even mood.

i know, overeating is an issue that one cannot simply 'turn off'. it's important to know the psychology, and if you struggle with it--please talk to a health professional.

here is what i can tell you about overeating:

overeating is typically a learned behaviour and habit. certain foods are associated with pleasure and reward. when enticing food is encountered, we engage in eating behaviour and immediately experience pleasure. this reinforces the habit, making it challenging to change.

overeating may be serving as a coping mechanism for emotions. when feelings of sadness, disappointment, frustration, or even joy arise, someone may turn to food. emotional eating provides temporary relief, reinforcing the behaviour.

the first delicious bite triggers pleasure, satiates our appetite, and improves our emotional state. our memory associates this reward process with eating, leading us to continually seek that pleasure. this is due to immediate reward.

people with eating disorders may disregard their health, body, body image and lifestyle goals. they use food as a way to punish themselves and gain control over their life. restrictive eating disorders can lead to 'binging behaviour'. bingeing serves as a way to numb emotions. anxiety, stress, and depression can trigger binge behaviours. consuming certain foods or substances (like junk food or alcohol) releases dopamine, the “feel-good” neurotransmitter. this chemical rush can lead to physical addiction, reinforcing bingeing. a culture (unfortunately which is abundant in the world today) that emphasizes consumption as a measure of worth can contribute to bingeing. messages about thinness, drinking, and material possessions can drive these behaviours.

i hate that i am having to say this but alcoholism is bad. and caffeine addiction is bad. in no way is harming your health aesthetic or 'a vibe'.

limiting caffeine and alcohol can also improve mood. again, i'd like to stress that there is never going to be one perfect diet, and allowing yourself to enjoy whatever food you like is perfectly fine- as long as you are doing so in moderation.

everything is a balance.

resources/further reading, to end: Fat Requirements For Optimal Hormonal Health - Clean HealthHow Dietary Fat Benefits Hormones - Women's International Pharmacy (womensinternational.com) The truth about fats: the good, the bad, and the in-between - Harvard HealthDietary fats | healthdirectMacronutrients: Definition, importance, and food sources (medicalnewstoday.com)Know Your Macros-Why Macronutrients Are Key to Healthy Eating | Cedars-SinaiWhy the Proper Balance of Macronutrients is Vital for Good Health - Functional Diagnostic Nutrition What Is Protein & Why Do You Need It? (eatingwell.com)Protein: Why Your Body Needs It (webmd.com)Protein | The Nutrition Source | Harvard T.H. Chan School of Public HealthBinge-Eating Disorder (Compulsive Overeating) | Psychology Today AustraliaThe Psychology Behind Binge-Watching | PsychregBingeing: Why It Happens and What You Can Do About It (greatist.com) Understanding Overeating: The Psychology Behind It - Listen-HardWhy stress causes people to overeat - Harvard HealthThe Truth About Overeating | Psychology TodaySlow-release carbs list (medicalnewstoday.com)Why understanding carbs (and how to count them) matters | Diabetes UK Food and your mood - Better Health ChannelHow food can affect your mood | Nutrition AustraliaStress-related stomach pain: When to see a doctor - UChicago MedicineWhat Is Gut Health? A Comprehensive Guide to Digestive Wellness | U.S. News (usnews.com)Why Gut Health Matters More Than You Think | Well.Org Probiotics: What They Are, Benefits & Side Effects (clevelandclinic.org)Probiotics: What You Need To Know | NCCIH (nih.gov)What should I eat for a healthy gut? - BBC FoodLet’s Eat: How Diet Influences the Brain (brainfacts.org)

i know the fact that the resources are one big block may be annoying, but i don't have the commitment to in text reference lmao. hours of research and writing for a blog post, yes, but in text referencing is just too far.

i hope you learnt something

❤️joanne

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kingofattolia · 9 months

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me: there's nothing to watch :(

hbo max: wrong

me: what?

hbo max: you've forgotten. again.

me: ...?

hbo max: DOCTOR WHO???

me: ohhhhhhh u right

#doctor who #grace for ts #it's always a good idea to watch dr who #it's wholesome. healthful. like vitamins for your mental health

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lazulisong · 7 months

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my beautiful and intelligent friends, strangers of the internet: if you live in the Northern Hemisphere and your mind has suddenly "just been bad" lately, this is your reminder that October is when the brain weasels hatch for the winter.

if you suspect you are suffering from an infestation of brain weasels, track your symptoms, ask for a vitamin D level check, and research ways to deal with Seasonal Effective Disorder!

( ˘ ³˘)♥ take care of yourselves this spoopy season!

#meg what is your problem #mental health #winter is truly one long slide #from pumpkin spice depression to peppermint mocha depression #and whatever the hell you call #january to march #spoopy #this has been a #public service announcement #brought to you by #me forgetting to refill my PNW strength vitamin D

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cannibalgh0st · 5 months

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I didn't realize how much I needed time off of work just to feel better. I caught a 48-hour cold (thank gosh, nothing worse!), and just having the weekend off, I'm so much better. I also needed sun and time away from the office.

Even thought it's warm and sunny where I am- make sure to rest, hydrate, and take care of yourselves properly during this season 💖✨️❤️‍🔥

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seashellronan · 1 year

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me reluctantly doing things that are supposed to be good for my mental health:

me when they actually work

#this is about taking probiotic and vitamin d and my meds daily and doing intentional movement everyday #it works and i hate it #mental health #okay to reblog #pingu

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mindblowingscience · 2 years

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Our bodies need the right amount of vitamin D to function as normal – both physically and mentally – and there's a growing amount of evidence out there linking a lack of vitamin D with depression.

Now a new meta-analysis of 41 previous studies suggests that taking vitamin D supplements can relieve depressive symptoms in people already diagnosed with depression, opening up a potential alternative option for treatment.

As well as controlling levels of calcium and phosphate in the body, it's thought that vitamin D helps to regulate various functions in the central nervous system – and earlier research on animals suggests it could even contribute to the control of chemical balances in the brain, which may explain the association between vitamin D and mental health.

"These findings will encourage new, high-level clinical trials in patients with depression in order to shed more light on the possible role of vitamin D supplementation in the treatment of depression," says Tuomas Mikola, doctoral researcher and lead author at the University of Eastern Finland.

#Science #Vitamin D #Depression #Mental Health #Neuroscience #stem

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drbtinglecannon · 21 days

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Where are the jobs for tired bitches who don't wanna work

#I might have something else wrong with me besides vitamin deficiencies & my known mental health problems. cuz I am Always Tired

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zebruh · 2 months

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everyone who is chronically tired and never wakes up feeling resting, plssssss tell your doctor that and ask them to run labs on you you can get help cause lemme tell ya them vitamins will fuck you up if they're off I feel so much better now that I'm almost done with my round of vitamin d mega doses and now I can focus on the other things in my life that need fixing

#vwitty banter #lemme tell ya the vitamins help so much #im able to focus on my mental health now and get myself figured out

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tomasorban · 17 days

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Edible oils for internal and external use

from online pdf catalogue >here

new 2024 simplified version >here

#diet #food #oil #health #wellness #inspiration #plants #plants and herbs #plant medicine #self help #self care #mental health #vegetable oil #vitamins

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itstruelygenuine · 11 months

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I don't know anyone that doesn't need more money. Would you be open to have that happen because I know I would. I have discovered a really awesome business and now I am doing great I want to help as many people as possible with this. It's easy and it's cheap. Just see my bio.

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delphictrip · 2 months

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update

i havent been on tumblr at all in 3 days uhhhh guys. my mental health is doing so good. anyways its beddie bye time. gn see ya saturday or something idk

also shoutout to @lingering-sunrise for turning me onto cowashing like a year ago. ty, ily. <3 cowashing my hair is now part of my shower routine which is now part of like. my self care routine which doesn't take more than like 30 minutes which is so nice and im actually showering like every day bc it used to be this big nebulous thing of "well if i shower i wont have time for anything else" and its like NO its only 30 minutes just do it. and i haven't wanted to chop all my hair off for like 2 months so thats huge progress! im brushing it twice a day on work days and it stays up in braids and doesnt have a chance to get tangled. i will post a pretty hair pic at some point

also i thought $18 was crazy for a bar of product (and it kind of is? i digress) but i got this in... like october or something i think and im not quite halfway through it washing my hair every day, and im not buying bottles of shampoo and conditioner and in fact im not buying any shampoo. so its definitely worth it!

#genuinely my mental health has been so much better lately.#its not just the hair care its like. im brushing my teeth every day usually twice a day! and im showering like every day #and ive been packing myself lunch and going to bed and sleeping at least 7 hours and taking my vitamins #work has been going better since im trying really hard to stick to a routine/checklist #anyways im doing way better and im really proud of myself #beth thank you again for the cowashing advice my hair is so soft and pretty #anyways gn fr *post*

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