How To Make Your Diet Beneficial For Your Mental Health

From time to time, you may get reminded by folks around you to watch what you eat. “Trust me, you don’t want to be a candidate for the Biggest Loser,” some might say. Others reason out that “gaining weight allows fats to hide your best features.”

Only the physical changes are what these concerned individuals talk about, however. That is extremely unhelpful and may force others like you to go against the mold that people seem to try to put you in. Instead of feeling encouraged to go on a diet, therefore, it may drive you to show them that your attractiveness won’t diminish even when you’re overweight.


Now, will your perspective differ once you realize that your mental health gets affected by the kinds of foods you consume? You read that correctly – what you eat can be a factor when it comes to how your brain will function. If you always devour stuff with low nutritional value, chances are, you turn up with health problems that may depress you or cause you to lose confidence. According to Shannon Kolakowski, PsyD. “Depression symptoms come out through excessively drinking alcohol, seeking out an affair outside of the relationship, becoming aggressive, or withdrawing from those you love. Similarly, physical symptoms like backaches or low sexual desire are less recognized as depression because they’re externalized.”

Assuming you don’t want your mental state to suffer due to your food choices, these are the things you should do:

1. Mix Up Your Selection

One of the issues that folks have about healthy eating is that they feel like it will only work once they get the same meals every day. Remember “Depression rates are higher among those with a Vitamin D deficiency. Fatty fish like salmon and tuna have the most naturally occurring Vitamin D.” Staci Lee Schnell, MS, CS, LMFT once said. For instance, green smoothie in the morning, baked cauliflower in the afternoon, and grilled salmon during supper. The truth, though, is that you can find other healthy dishes to mix up with the usual stuff. That may keep you from getting fed up with the diet and ordering an all-meat pizza, double cheeseburger, and milkshake for yourself.


2. Try Different Recipes

Considering you are not a master chef and you still are feeling your way around the kitchen, it is advisable to look for various recipes for a single dish. The reason is that it is not often easy to tell whether the first set of instructions has the best ingredients. If they are not too expensive, they are available all the time at the local market.

By getting ahold of more than one recipe, you can ensure that the food you’ll make is the healthiest version of all. Hence, whether it’s lasagna or a rice meal, you won’t feel guilty about finishing the plate.

3. Downsize The Portions

Say, you cooked half a pound of spaghetti. On a regular basis, you may have the appetite to eat half of that in one sitting. However, for the benefit of your mental health – and your wallet – you should cut the entire dish in quarters so that you have food for four mealtimes.

This technique is undeniably smart, in the sense that you will eat but never feel full. It will stop you then from skipping breakfast, lunch, or dinner, which are vital to keeping your brain healthy.



In conjunction with your diet, you can also seek online therapy through BetterHelp, where counseling is specific to the type of mental health issue that you need guidance with. Know how their employees feel about working at BetterHelp through this link. You may also want to learn more about the pros and cons of online therapy. Give it a try today.

Final Thoughts

“Eat a healthful diet, that is low in fat, high in fiber, and rich in vitamins and minerals. Specific dietary factors that may be beneficial in depression are the B-complex vitamins (found in whole grains) and omega-3 fatty acids (found in cold-water fish, fish oil, and flax seeds),” says ADAA member Stephanie Kriesberg, PsyD. Changing your diet for the better does not merely have a positive effect on your body. Your mind will stay in a better – saner – place too since you are getting all the nutrients that your system needs at last.

Try not to put this task off any longer. Good luck!

5 Benefits Of Traveling Your Way To Overcome Grief



For a lot of people, traveling is simply leisure. It gives us that well-deserved break as we take our time off from work or school. For some, it is a chance to get those picture-perfect shots that would feed their social media accounts. For others, it is an opportunity to spend quality time with their loved ones. While we may have various reasons for wanting to travel, have you considered it as a way towards healing?  Apparently, there is a lot more about travel than just Instagram-worthy pictures.


Here are five ways through which traveling helps us overcome grief:




Healthy Disruption

After experiencing a loss, it becomes challenging to go back to our normal daily routine. It becomes inevitably dragging and exhausting when we have to answer the daily demands of work or school without adequately processing the pains we have experienced. Traveling disrupts our normal routine but in a healthy and helpful way. We get to break free from our regular schedules and spend as much time as we need to move forward.

“Therapy is often necessary to help those left behind understand why their loved one took this action. It can be difficult to resolve feelings of grief and anger without professional help.” – Dr. Chantal Gagnon PhD LMHC


Fresh Perspective

“Whether you suffer from seasonal affective disorder or not, the evidence is strong that getting outside just for a little bit can be very helpful.” That is according to Andrea Bonior, PhD, clinical psychologist. While we spend our time out there traveling, we gain a brand new perspective about life in general. It is when we literally stop and smell the flowers in the field, listen to the chirping of the birds outside, and marvel at the effortless beauty of the sunset. Traveling magnifies our line of sight and points us to the bigger world, the bigger picture beyond our problems and disappointments. It teaches us to new ways to perceive life.depressioxcvbsfgdfgfdg


Renewed Hope

The thing about grief is that it deceives us into thinking that this is the end. We are made to believe that there is nothing we can do to turn things around. While traveling does not necessarily change our external situation spot on, it does change what happens within us.


As we get to see how people’s lives continue and how the world, in general, moves on, we learn that our life hasn’t stopped at a period yet. Instead, we only pause at the semi-colon. We have a whole new sentence to create. Like what David Klow, licensed marriage and family therapist used to say, “By building a list of people that you trust, with whom you can talk to in times of need, you allow yourself a strong sense of not being alone.”


Sense Of Self

Maybe our recent circumstances have held us captive in attending to other people’s needs. Perhaps at some point, we have forgotten of ourselves and have overlooked how we, on our own, have coped with the difficulties that have hit us hard.


Traveling alone reminds us of our own need for self-love. It brings us into solitude and tranquility which empowers us to appreciate that while things do not seem easy; we have nevertheless gone a long way already. It’s time to thank ourselves for being strong enough to do that.




New Start

The goal of traveling is that as it pulls us out of our current situation, it helps us process our internal issues and teaches us how to go about life after that. We gather enough courage to get back at life stronger than ever. It is the part when the best about traveling is unleashed. Finally, we can begin again. We now dare to say that a painful chapter in our life has closed and it is time to write a brand new one.


Traveling is beautiful because it takes you to places you haven’t seen before and it pushes you to do several things you never thought you would do if you only stayed in your comfort zone. But more than just bringing us closer to the bigger world outside of us, traveling does a more excellent job connecting us to our world within.


Exploring places helps us build better, stronger, and bolder versions of ourselves – no matter who we want to be. Finally, it makes us realize that in the midst of our greatest fears and inhibitions and regardless of our grief and loss, we are just as beautiful and worthy.





5 Foods That Can Beat Depression




Did you know that depression is one of the most rampant mental health disorders in the United States? 1 out of 10 Americans are known to be suffering from this condition and worldwide, about 300 million people are burdened by this ailment. What they don’t know is that this mental health disorder can be treated. No person is to be depressed any longer unless he or she chooses to be.

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Reducing Work Burnout Without Relieving Your Position



Are you exhausted with work that you feel like you’re on the brink of breaking down?

Working in a physically draining, harsh environment with unreasonably heavy workload can make a person unhappy to the point of depression. A phenomenon like this is often regarded as work burnout. No matter how you try to cope and tell yourself all the reasons why you are doing your job in the first place, eventually, something inside of you will snap and you will find yourself unable to function accordingly.

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The Science and Psychology of Conquering Speech Anxiety



Does public speaking make your heart race? Do you feel like fainting whenever you think of how near the days are before addressing a huge crowd? Does your gut twist and turn to the point of vomiting? And amidst all these, is your mind on the brink of exploding by rehearsing different scenarios of how you can mess it all up?

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