5 Protein Enriched Food To Improve Mental Health

Published on: 16 February 2017 Last Updated on: 22 February 2020

Want to improve your brain power? Fuel your brain, with enough protein to improve its performance. Here, I shall be discussing 5 food types that could help in improving your mental health.

Opting for Lean Protein

The most important inclusion to the diet chart is food items that are rich sources of lean protein. Protein is probably one of the most abundant substances present in the body, next only to carbohydrate. The food that we consume is broken down to substances for creating neurotransmitters and different other chemicals. These chemicals and neurotransmitters help the nervous system and provide power to the brain for communicating in an effective manner. Tryptophan, a certain kind of amino acid influences the mood by the effective production of the neurotransmitter serotonin. Serotonin helps in fighting depression. Some of the common sources of lean protein are eggs, beans, chicken, turkey, and fish. Consuming these food items in suitable amount helps in keeping the serotonin level balanced. Complex carbs are also important to include in the diet. They help in facilitating the tryptophan entry into the brain. This helps in reducing the anxiety and depression, thus, improving cognitive functioning.

Include Fish in the Diet

Fish, especially the sea-based ones are high sources of protein and are low in terms of saturated fats. Sea-based fish like trout, anchovies, herring, salmon, prawn, sardines, and sablefish are also high sources of omega-3 fatty acid. Seafood or sea-based fish are an exclusive part of protein families and must be consumed at least twice in a week. Remember, the composition of our brain is largely based on fat. Our body is incapable of manufacturing those essential fatty acids in a large volume. Therefore, we must depend on diets that are rich in lean protein and omega-3 fatty acids that would help in our brainpower prowess. Omega-3 fatty acid also helps in boosting memory and developing the learning power of the brain.

Soy and Tofu

Soy and Tofu (Non-GMO based) are said to be excellent sources of lean protein with low-fat content. They could be the best alternative to red meat. Enjoy a meatless diet with soy and tofu to get essential protein, without affecting your health.

Focusing on Dairy Products

Certain dairy products like, yogurt, milk, and cheese are high sources of protein. However, they are not sources of lean protein. Rather, they are sources of healthy proteins, with fat content. Therefore, you must avoid flavored milk and low-fat yogurts due to their inclusion of added sugar. Also, it is advisable to avoid processed cheese because of the presence of non-dairy ingredients.

Beans and Peas

Finally, include beans and peas into the diet. Both these vegetables are said to be high sources of protein and fiber. Include them in the salads, stews, soups, and other vegetable dish preparation. It would not only help in boosting your protein intake but also help in preventing the chances of cancerous cell growth factor.

Try to avoid processed carbs and replace them, with high-quality protein-based food into your diet. It would also prevent the chances of brain stroke and heart diseases while improving your mental agility and power.

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A Couple’s Guide To Celebrating Your Big Day With Cannabis

With the legalization of recreational marijuana in numerous states nationwide, weed weddings have become increasingly popular in recent years. If you and your partner enjoy imbibing marijuana, you may want to include it in your special day. From cannabis-infused cocktails to a designated smoking area, there are many ways to incorporate weed into a wedding celebration. A marijuana-friendly wedding can be a unique and memorable experience for couples and their guests alike. However, it pays to follow a few tips to help ensure the big day goes smoothly. Investigate State Laws To avoid legal troubles, you must investigate state laws around cannabis so you don’t have a dampener put on your event due to police investigation and fines and charges. Find out if recreational marijuana purchase and use is permitted in your location, and remember that some states have only made medical cannabis legal. You can find helpful information on state government websites or marijuana-specific blogs, and the like that break down details state by state. Ensure you read credible, updated data to protect yourself and your guests. If you learn that you won’t legally be able to have cannabis as part of your wedding day in the area where you live, you may want to have a destination wedding somewhere it’s legal instead. Do your research before paying any non-refundable venue or other deposits to avoid losing money. Ask Venues if They Permit Weed Use Speaking of venues, it’s also vital to check with any place you plan to hire for your nuptials or reception if they allow marijuana on the premises. While it may be legal in the state, this doesn’t mean the wedding venue you pick won’t have a problem with it. As you’ll see from your research, business owners can forbid the possession or usage of cannabis on their premises in many states around the country. The sooner you ask about this topic, the better, so you don’t end up with an issue on the big day or before it. Select Weed Types and How You’ll Present It Another tip is to consider the best type of weed you want to make available at your wedding. As a regular user, you know it comes in numerous forms, such as edibles, like gummies, cookies, brownies, etc., or rolled-up joints, bongs, and so on. Some people just like to serve one particular style, while others opt for numerous options. Presentation is key, too. Think about how you want to show that weed is available and whether you want this to be a big feature. For instance, you could set up a dedicated marijuana bar where attendees can come and choose what they’d like to imbibe, or you could create a chill-out zone designated for consuming cannabis and relaxing. Alternatively, include weed into your party favor bags or even go all out and add it to design elements of your wedding, such as on the invitations, in the event décor, the menu, etc. Ensure that Children and Pets Will Stay Safe This may not be relevant to you, but if you plan on having any children or pets present on your big day, it’s vital to ensure they stay safe and don’t accidentally consume any cannabis and get sick. You’ll need to position cannabis somewhere that pets and children can’t see or grab it and have someone supervising them at all times. They could potentially find some on the floor or on a table that guests absentmindedly leave lying around, but if they’re supervised and, hopefully, kept in a separate area once the weed has been brought out, you can rest easier. Consider Putting Weed on Your Registry List Lastly, if you have a restricted budget and want to utilize weed at your wedding or on your honeymoon but are worried about the cost, why not think outside the box? You could add the purchase of cannabis to your registry list and save yourself some money. People could contribute money towards purchasing it for the event or buy it themselves and bring it along. You could provide guests with a list of places where they can buy it, to help them out with this, such as dispensaries for cannabis concentrates in Phoenix or stores selling marijuana gummies in Los Angeles, etc. Hosting a marijuana-friendly wedding can take a little more planning and thinking, but it can be a fun way to add pizazz to your memorable day and help you make the occasion truly authentic for you and your partner. Consider how much you want cannabis to be a part of your wedding and work back from there as you design the special occasion. Read Also: The Most Popular Cannabis Strains And Where They Came From What Are Tarpenes? How Do They Work? – Cannabis Guide How To Make Your Own Cannabis Topicals?

How To Live Healthily Even If You Have A Full-Time Job

Staying healthy is a challenge—especially if you are working full-time. You wake up early and come home late, and you are always too tired to work out. Living a healthy life should not be an option, it should be mandatory for everyone. After all, the body that we nourish is the same body that we use to work and earn money. A lot of employees nowadays find it hard to commit to a healthier lifestyle. The hustle and bustle of our daily lives may present a challenge for us. Here are a few ways on how to be healthy while working full-time. 1. Prepare your lunch: Preparing your lunch is a very effective way of staying away from fast food. Make a weekly lunch plan; there are a lot of weekly menus that you can find on the internet. Choose the healthier option, and portion control is also essential. Research also shows that eating healthier food like fruits and vegetables may help you feel happier. You can even prepare your day-to-day snacks while you're at it. You may also suggest to the management that your company uses an office snack delivery service for a hassle-free way to get deliciously healthy snacks delivered right to your office. 2. Schedule your exercise: Most of us think that we don't have time to exercise anymore. Well, you are wrong. A quick 20-minute workout in the morning is an excellent way to start your day. Jog at least three times a week, schedule your daily workout, and spend an hour or two of your weekend to bring out some sweat. You always have time to browse your phone, why not spend it on a quick workout instead? Make some effort to stay healthy despite your hectic schedule. 3. Stand up! We spend a lot of our time sitting in front of a computer. Make a conscious effort to stand up every now and then. Find a standing table to work on or walk towards the printer or the water dispenser more frequently. 4. Drink plenty of water: Ever wondered why you suddenly feel tired in the middle of your shift? Chances are, you are dehydrated. Adults need at least six to eight glasses of water every day to function normally. Low water intake can cause a feeling of sluggishness and drowsiness and is detrimental to your health. Keep track of your water intake. Bring a water bottle that will help you keep a timetable of the amount of water you are drinking. 5. There is no health without mental health: According to the WHO, mental and physical health are intimately linked to each other. People suffering from depression are two times more likely to suffer from a heart attack than the general population. Promoting work-life balance is one way of keeping a mentally healthy workplace. Don't hesitate to bring up the topic of mental wellness in your meetings. Anyone in the office can struggle with mental health. Managers should be educated on how to respond to situations involving mental health issues. 6. Control the caffeine: A good cup of coffee in the morning can give you a good kick in the morning. However, caffeine at work can easily give you a crash. Avoid drinking coffee late in the afternoon. Caffeine can lower the quality of your sleep and drinking it regularly will lead to tolerance in which you’ll need a higher dose to feel the effects. Use a smaller mug for your coffee at work or set a cut-off time for your coffee intake. 7. Get enough sleep: This is one of the basics. A lot of full-time workers are not getting enough sleep. This is usually the case for people who spend too much time on their phones, computers, and TV. You are randomly browsing through the internet, and suddenly you notice that it’s already 3 AM! Sleep is very crucial for our bodies to restore the energy that is spent throughout the day. Frequent lack of sleep can lead to many complications. Sleeping well will not only keep you healthy, but it is also important for your job performance. 8. Get a regular check-up: A regular visit to your doctor is needed if not mandatory, as an expert’s advice, as well as early detection of health problems, is vital in maintaining our health. We cannot just leave everything to healthy food and exercise. We need an expert opinion on the changes in our bodies. You may feel as if you have no time for an appointment, but a simple check-up once or twice a year can go a long way in keeping you healthy. Keeping yourself healthy may take some effort, but it is all for your benefit. Health is wealth as they all say. There’s really no reason to live a healthy life, and while it may seem impossible with your busy work schedule, making small changes can go a long way. Read Also: Unhealthy And Healthy Solutions For Coping With Stress Forever Young: Natural Ways To Live A Longer Life

5 Essential Nutrients For Maintaining Optimal Maternal Health

Is there anything more miraculous and joyful than carrying a piece of you for nine straight months? But pregnancy is certainly not a journey full of roses. From consuming the right diet to limiting exercise, there is so much to consider. But out of all, eating right during pregnancy is mega important. It is really vital for nurturing a healthy baby and mama. But with so many pregnancy nutrition rules, it can get kind of confusing and overwhelming fast! Well, guess what, here is a guide that will take you through the 5 essential nutrients every expecting mother should consume in the right amount. So, let’s get started… Prenatal Vitamins: What Are Those? In simple terms, prenatal vitamins refer to multivitamins for expecting mothers. In comparison to a usual multivitamin, the former has more nutrients that might make the pregnancy healthier. Usually, the medical professional assisting you will prescribe it, but if he doesn’t, you can always buy it from stores with a prescription. The human body uses minerals, vitamins, and other nutrients present in food to stay healthy and strong. At the time of pregnancy, as we all know, the mother passes down all necessary nutrients to her embryo. Thus, your body asks for more vitamins when you are pregnant. That is exactly the job of prenatal vitamins. Which Nutrients Are Most Important For A Perfect Maternal Health? Before you go bonkers, let’s break it down to the essential nutrients preggos really need more of. Here are 5 all-star vitamins and minerals to help maintain tip-top maternal health: The VIP Folate Alright, all you soon-to-be mamas, listen up. Folate (aka folic acid) should be topping your prenatal vitamin rockstar list. This essential B vitamin helps prevent major birth defects of the baby's brain and spine when taken before conception and in early pregnancy. We're talking about the next level vital for fetal development. Folate also helps produce new cells, so mama needs extra to accommodate a growing babe. Most docs recommend women start supplementing 400-800 mcg of folate at least a month before pregnancy. But hey, better late than never, if you're already pregnant, try to achieve optimal maternal health with a Specialist Obstetrician! Supercharged Iron Fun fact: A developing fetus needs lots of mineral iron to form their blood supply and other tissues. So, in turn, mama needs way more iron to share with baby! When you're expecting, your iron needs to jump by up to 50%. Unfortunately, the vitamin C in my OJ every morning doesn't cut it. Most mamas-to-be need an additional iron supplement of 30-60 mg on top of a balanced diet. Too little iron during pregnancy zaps your energy and can lead to stuff like anemia. No one wants that! So, rev up on iron-rich foods plus a prenatal vitamin to stay energized. The Calcium Extravaganza Did you know baby needs around 30 grams of calcium just to build their tiny growing skeleton? Well, they have to get that supply from somewhere! The calcium in Mama's body works overtime during pregnancy to help form the baby's bones and teeth. That's why pregnant women need around 1,000 mg of calcium per day. Goodbye, plain almond milk, hello, extra cheesy pizza! Jokes aside, ensure you get adequate calcium from dairy, leafy greens, supplements, or all of the above. Your wee one will thank you for strong bones. Omega-3s For Winning You've probably heard omega-3 fatty acids are clutch for heart and brain health. Well, it turns out they’re essential for a baby’s development, too. These healthy fats help build a baby’s nervous system and retinal tissues. They’re also linked to lower risks of preterm births and postpartum depression. That’s why experts recommend at least 250–300 mg of omega-3s like DHA daily for expecting mothers. Load up on fatty fish, nuts, and seeds - or just grab a fish oil supplement as an insurance policy to meet your levels. Consider omega-3s a must for both of your well-being. The Magical Magnesium Don't sleep on the mineral magnesium during pregnancy! It plays a role in so many vital stuff: bone growth, regulating blood pressure, aiding enzymes and metabolism, and muscle and nerve function. Oh, and helping build DNA and RNA. NBD! Unfortunately, the typical Western diet often lacks enough magnesium. Pregnant women need at least 350–400 mg daily from food and supplements. Get your fill from dark leafy greens, nuts, whole grains, yogurt, and more magnesium-rich sources. Your body and babe will thank you! Mamas, Take Care Of Your Mental Health Too… You are already doing so much, make sure to sit back and relax. Pregnancy might seem like a 9-month-long journey, but trust us when we say it passes in the blink of an eye. All those days will be missed by you later. So, make sure to take care of your mental health too. Surround yourself with positive people, listen to calm music, and avoid taking too much stress. Post-partum depression is inevitable, but you can always be cheerful in your approaches when the baby is growing inside you. Eat whatever satisfies your soul, but make sure that it doesn’t have a negative impact on your baby. Your emotional strength is responsible for your physical strength, too. So, ensure to keep both of them balanced, positive, and cherishing. Conclusion There you have it, mamas - the crème de la crème nutrients for staying healthy during pregnancy! Prioritizing these all-star vitamins and minerals ensures you and your growing baby get all the key building blocks you need. Consult your doctor and add any supplements needed for optimal levels. Your nutrient intake matters more than ever before – so eat well for two! With this, it's a wrap on this comprehensive guide. But you will get to know more if you want to. Keep reading my articles, as they have a lot of beneficial information for my readers. Also, if you find this article helpful, do not forget to share your comments below. Read Also: The Top 10 Best Foods To Eat In Early Pregnancy Meals That Matter: The Best Foods And The Ways They Make You Fit

5 Protein Enriched Food To Improve Mental Health

Opting for Lean Protein

Include Fish in the Diet

Soy and Tofu

Focusing on Dairy Products

Beans and Peas

The Relationship Between Oral Health and General Health

Top 7 Superfoods for Healthy Skin and Hair

Content Rally

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

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Related

A Couple’s Guide To Celebrating Your Big Day With Cannabis

How To Live Healthily Even If You Have A Full-Time Job

5 Essential Nutrients For Maintaining Optimal Maternal Health

5 Protein Enriched Food To Improve Mental Health

Opting for Lean Protein

Include Fish in the Diet

Soy and Tofu

Focusing on Dairy Products

Beans and Peas

Share this Article

The Relationship Between Oral Health and General Health

Top 7 Superfoods for Healthy Skin and Hair

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

Leave a Reply

Popular

Follow Us

Recent

Related