Eating Well: 10 Foods That Can Improve Your Mental Health
Goodness, y'all. If 2020 hasn't driven any other point home—and we all know, there are a billion and one to ponder—it's the fact that now, more than ever, we've got to do all that we can to proactively care for our mental health and well-being. This includes seeing our physician if we're not feeling well. This includes making an appointment to speak with a reputable therapist, counselor or life coach, if we need some help working through some things. This means taking some time off of social media and turning off our phones so that we can take a break from all of the "noise" that is constantly around us. This means making pampering and chilling out top priorities. This means finding inner peace. You know what else? This also means practicing watching our diet. No joke.
One day, I'll have to get into how certain foods can actually affect your mental health in negative ways (checking out "Why You Should Consider Leaving Fast Food Alone" is a good starting point). But today, for now, let's look at 10 foods that are actually proven to improve your mental stability and longevity. Because, in times like these, we all can use every ounce of help that we can get…right? Amen.
1. Blackberries
It really is important to eat fruits and veggies when they're in season; that way, you can get the most nutrients out of 'em. That said, when it comes to blackberries, the best time of year to consume them is between the end of the summer and the beginning of autumn. If you wait until then to cop some, you'll end up with berries that are packed with vitamins C and K, fiber and manganese, along with antibacterial and anti-inflammatory properties that will help to support oral health and strong bones. Something else that blackberries contain is anthocyanins; these are natural compounds that fight to inhibit the growth of cancer cells.
The reason why you should consider eating blackberries to improve your mental health is because anthocyanins also help to keep free radicals from damaging your brain cells in a way that could ultimately lead to memory loss. Also, thanks to the fruit's anti-inflammatory properties, blackberries can reduce brain inflammation that could possibly lead to long-term cognitive decline.
2. Lamb
One of my favorite meats is definitely lamb. I mean, give me some lamb chops and you've got a fan for life! Anyway, aside from being high in protein, lamb is also a good source of omega-3 and 6, along with vitamins B12 and B3, zinc and selenium. All of these point to this kind of meat providing quite a few health benefits. For instance, lamb is high in heme iron (a type of iron that is easily absorbed into your bloodstream); creatine (an organic compound that creates muscle mass); glutathione (which is a big time antioxidant), and Linoleic Acid (LA) which is an acid that can actually reduce your chances of having a heart attack. In fact, lamb contains more LA than any other meat does.
Lamb is dope when it comes to your mental health because it's also considered to be a dopamine-rich type of food. Dopamine helps to get you in a better mood, improves your memory, counteracts depression and can even make you less impulsive.
3. Broccoli
The tiny veggie trees known as broccoli are good for you for a myriad of reasons. Broccoli has protein, fiber, a ton of vitamins C and K, folate and Vitamin A in it. The antioxidants in broccoli help to fight off free radicals; the bioactive compounds it contains reduces bodily inflammation; its fiber decreases the chances of constipation; its bioactive compound sulforaphane helps to slow down the signs of aging, and the Vitamin C that's in broccoli will keep your immune system healthy and strong.
Another compound that broccoli has in it is kaempferol. There are studies to support that it's effective at reducing the inflammation of neural tissue. Plus, its other bioactive compounds are able to support healthy brain function too.
4. Shiitake Mushrooms
Although I'm not a vegetarian (or vegan), whenever I'm in the mood to go for a meat alternative, believe it or not, I typically reach for mushrooms. To me, they have a "meat-like texture" to them without all of the preservatives that a lot of "fake meat" contains. When it comes to mushrooms that are super healthy, you can't do much better than shiitake ones. They contain a fair amount of protein and fiber, but where these mushrooms really shine is the fact that they're high in copper and Vitamin B5. Plus, they contain compounds that will lower your cholesterol levels and boost your immune system, and they contain antibacterial, antiviral, and antifungal properties that can reduce viral, bacterial, or fungal infections.
Shiitake mushrooms also have a good amount of zinc in them. This is great to know because zinc is a mineral that is scientifically proven to reduce depression-related symptoms while calming your nerves so that you're less anxious.
5. Swiss Chard
When the topic of dark leafy greens comes up, oftentimes it's ones like kale or spinach that immediately come to mind. But if you want to add some variety to your greens-eating collection, be sure to get some swiss chard into the mix. For starters, it's high in fiber. But what's really mind-blowing is swiss chard contains a whopping 716 percent of the Vitamin K that your system needs on a daily basis and 214 percent of the Vitamin A that you need as well (not to mention that it contains magnesium, manganese, potassium, iron and copper too). Swiss chard is also high in antioxidants that can help to protect your heart, lower your blood sugar levels and keep your weight in balance.
Thanks to the magnesium that's in this particular green vegetable, swiss chard can help to speed up the healing process of a migraine, put you into a better mood and, there are even studies that reveal magnesium can help to treat certain neurological disorders as well.
6. Maca
Maca is a medicinal root from Peru. Over the past several years, it's become all the rage because it also provides loads of health benefits. Maca offers 133 percent of the daily amount of Vitamin C that your body needs. Maca also contains 85 percent of the daily copper that your system requires too. It contains a pretty impressive amount of fiber and protein, along with a good amount of iron, potassium and Vitamin B6. If you're looking for something that will boost your libido, improve your partner's sperm quality or relieve menopausal symptoms, maca's totally got your back. Some athletes also take maca in supplement form in order to boost their endurance.
If you're feeling a little stressed out, getting some maca into your system might be just what your body desires. That's because another benefit of maca—whether in supplement or powder form—is it also helps to reduce anxiety and depression-related symptoms; this is, in part, due to the flavonoids that are in it.
7. Salmon
C'mon. Is there anything better than a piece of grilled salmon and rice, a salmon caesar salad or some fresh salmon sushi? Aside from how delicious these meals are, salmon has omega-3 fatty acids to lower your blood pressure and give you a boost of energy; vitamins A, D, E and K to support your bone and eye health; B vitamins to level out your cortisol levels, and fatty acids to lubricate your joints and also keep your skin healthy and radiant.
The omega-3 fatty acids in salmon are really good for your mental health because they can help to elevate your memory retention. Plus, those acids, combined with the Vitamin D that is also in this type of fish, can help to give you a boost of energy and feelings of positivity on the days when you are feeling a little on the low side.
8. Brown Rice
Brown rice is a whole grain. Off top, that makes it a food that is good for your overall health and well-being. It's got fiber, protein and a ton of manganese (81 percent of your reference daily intake). Brown rice also contains selenium, magnesium, phosphorus and vitamins B1, B3 and B6. Since this is the kind of whole grain that also has phytic acid and polyphenols in it, brown rice can lower your blood sugar. The selenium in it can help to prevent your arteries from clogging up and its fiber amount can help to keep you regular and toxin-free.
Brown rice does your brain a world of good because it's also got the natural compound Gamma-Aminobutyric (GABA) acid in it. It's kind of a long story but, basically what GABA does is help to slow down the neurons in your brain so that you don't feel as upset, worried or anxious as you would if they were running full throttle. The more you know, y'all.
9. Seeds and Nuts
Do you like to snack on seeds like pumpkin seeds, sunflower seeds and chia seeds or nuts like almonds, cashews or peanuts? If so, good for you. Whether you realize it or not, when you eat seeds and nuts like these, your body is getting a good dose of monounsaturated fats (which decreases your chances of having heart disease or type 2 diabetes), zero dietary cholesterol, lots of fiber, plenty of antioxidants, and vitamins and minerals like vitamins B6 and E, folate, magnesium, calcium, zinc, copper, selenium and plant iron.
Something else that both seeds and nuts have an abundance of is serotonin. This is good to know because it's a natural neurotransmitter in your body that regulates your moods, your sleeping patterns, your libido and your appetite. When serotonin is flowing throughout your body, your mental health and well-being is better in every way.
10. Cinnamon
Cinnamon is a must-have spice for any woman. It maintains vaginal health. It's a great aphrodisiac. It contains strong antioxidant and anti-inflammatory properties. It lowers the amount of bad cholesterol that's in your system. Cinnamon also has the ability to reduce the amount of insulin resistance that's in your body. It fights viral and bacterial infections. There are even studies which reveal that cinnamon slows down the growth of HIV cells.
As far as your brain goes, not only does cinnamon fight to stifle the build-up of tau (a protein that can eventually lead to Alzheimer's disease), whether you smell it or consume it, cinnamon is a spice that increases cognitive function and memory. So, whether you decide to sprinkle it on a favorite drink or bake with it, make sure to add cinnamon more to your diet. Your mental health will thank you for it in so many different ways!
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
The Reality Of Living With Severe Asthma – As Told by 2 Women On Their Disease Journey
This post is in partnership with Amgen.
The seemingly simple task of taking a breath is something most of us don’t think twice about. But for people who live with severe asthma, breathing does not always come easily. Asthma, a chronic respiratory condition that inflames and narrows the airways in the lungs, affects millions of people worldwide – 5-10% of which live with severe asthma. Severe asthma is a chronic and lifelong condition that is unpredictable and can be difficult to manage. Though often invisible to the rest of the world, severe asthma is a not-so-silent companion for those who live with it, often interrupting schedules and impacting day-to-day life.
Among the many individuals who battle severe asthma, Black women face a unique set of challenges. It's not uncommon for us to go years without a proper diagnosis, and finding the right treatment often requires some trial and error. Thankfully, all hope is not lost for those who may be fighting to get their severe asthma under control. We spoke with Juanita Brown Ingram, Esq. and Jania Watson, two inspiring Black women who have been living with severe asthma and have found strength, resilience, and a sense of purpose in their journeys.
Juanita Brown Ingram, Esq.
Juanita Ingram has a resume that would make anyone’s jaw drop. On top of being recently crowned Mrs. Universe, she’s also an accomplished attorney, filmmaker, and philanthropist. From the outside, it seems there’s nothing this talented woman won’t try, and likely succeed at. In her everyday life, however, Juanita exercises a lot more caution. From a young age, Juanita has struggled with severe asthma. Her symptoms were always exacerbated by common illnesses like a cold or flu. “I've heard these stories of my breathing struggles, but I remember distinctly when I was younger not being able to breathe every time I got a virus,” says Ingram. “I remember missing a lot of school and crying a lot because asthma is painful. I [was taken] to see my doctor often if I got sick with anything so I was hypervigilant as a child, and I still am.”
Today, Juanita says her symptoms are best managed when she’s working closely with her care team, avoiding getting sick and staying ahead of any symptoms. Ingram said she’s been blessed with skilled doctors who are just as vigilant of her symptoms as she is. While competing in the Mrs. Universe competition, Juanita took extra care to stay clear of other competitors to ensure she didn’t catch a cold or virus that would trigger her severe asthma. “I would stand off to the side and sometimes that could be taken as ‘oh, she thinks she's better than everybody else.’ But if I get sick during a pageant, I'm done. I had to compete with that in mind because my sickness doesn't look like everybody else's sickness.”
Even when her symptoms are under control, living with severe asthma still presents challenges. Juanita relies on her strong support system to overcome the hurdles caused by a lack of understanding from the public, “I think that there's a lot of lack of awareness about how serious severe asthma is. I would [also] tell women to advocate and to trust their intuition and not to allow someone to dismiss what you're experiencing.”
Jania Watson
Jania, a content creator from Atlanta, Georgia, has been living with severe asthma for many years. Thanks to early testing by asthma specialists, Jania was diagnosed with severe asthma as a child after experiencing frequent flare-ups and challenges in her day-to-day life. “I specifically remember, I was starting school, and we were moving into a new house. One of the triggers for me and my younger sister at the time were certain types of carpets. We had just moved into this new house and within weeks of us being there, my parents literally had to pay for all new carpet in the house.”
As Jania grew older, she was suffering from fewer flare-ups and thought her asthma was well under control. However, a trip back to her doctor during high school revealed that her severe asthma was affecting her more than she realized. “That was the first time in a long time I had to do a breathing test,” she describes. “The doctor had me take a deep breath in and blow into a machine to test my breathing. They told me to blow as hard as I could. And I was doing it. I was giving everything I got. [My dad and the doctor] were looking at me like ‘girl, stop playing.’ And at that point [it confirmed] I still have severe asthma because I've given it all I got. It doesn't really go away, but I just learned how to help manage it better.”
Jania recognizes that people who aren’t living with asthma, may not understand the disease and mistake it for something less serious. Or there could be others who think their symptoms are minor, and not worth bringing up. So, for Jania, communicating with others about her diagnosis is key. “Having severe asthma [flare-ups] in some cases looks very similar to being out of shape,” she said. “But this is a chronic illness that I was born with. This is just something that I live with that I've been dealing with. And I think it's important for people to know because that determines the next steps. [They might ask] ‘Do you need a bottle of water, or do you need an inhaler? Do you need to take a break, or do we need to take you to the hospital?’ So, I think letting the people around you know what's going on, just in case anything were to happen plays a lot into it as well.”
Like Juanita, Jania’s journey has been marked by ups and downs, but she remains an unwavering advocate for asthma awareness and support within the Black community. She hopes that her story can be an inspiration to other women with asthma who may not yet have their symptoms under control. “There's still life to be lived outside of having severe asthma. It is always going to be there, but it's not meant to stop you from living your life. That’s why learning how to manage it and also having that support system around you, is so important.”
By sharing their journeys, Juanita and Jania hope to encourage others to embrace their conditions, obtain a proper management plan from a doctor or asthma specialist like a pulmonologist or allergist, and contribute to the improvement of asthma awareness and support, not only within the Black community, but for all individuals living with severe asthma.
Read more stories from others like Juanita and Jania on Amgen.com, or visit Uncontrolled Asthma In Black Women | BREAK THE CYCLE to find support and resources.
Practically every woman has a smoldering group chat that’s brimming with jaw-dropping red flags–from bad dates, promising love that never quite lived up to its potential, and fractured relationships that can serve as a cautionary tale on Iyanla, Fix My Life.
Most of my dating life–up to my late 20s–consisted of surviving a deluge of red flags and mistaking them for par for the course of securing sweet love. And, I often contributed to my own toxic red flags, like snooping through my then-boyfriend’s phone without his permission. (Yes, young, immature, and capricious).
Oh, how I wish my parents had equipped me with a helpful list of green flags long before I scribbled my name on my and my older boyfriend’s apartment lease and before I packed up the shabby U-Haul along with the shattered pieces of a broken heart, several months later.
However, since we’re now living and thriving in a revolutionary conscious era of healing, self-love, and breaking generational curses, let’s focus on the good: green flags. They are the hallmarks of a soft, joyous life and, of course, healthy love.
What Green Flags To Look For In A Partner
In case you’re new to the term, green flags highlight positive actions or traits, which are usually signs of healthy behaviors.
Licensed clinical social worker, Khalida Bradford, LCSW, at A Journey of Wellness Therapy, says, “In my therapy practice, I look at the green flags in the relationship, and I always have my client identify and list what their green flags are so this can help them see what they view as important. These green flags are going to be individual and some general, but it really is going to depend on what that person values and sees fit for their life.”
Whether you’re single and dating, looking forward to returning to the dating pool, or in a committed relationship, here are 11 green flags to look for in a potential mate or existing relationship.
1.R-E-S-P-E-C-T
Respect is the solid foundation of any healthy relationship. Without respect, a flourishing love is difficult to exist. A green flag is planted when they demonstrate they can respect you. The whole you. Your hopes, cares, reveries. Your noes and yeses. They even respect when you activate your boundaries.
Bradford says boundaries are important because it ties into respect. “Having respect for someone’s individual boundaries is definitely a positive sign. When you think about healthy boundaries, you think about the need for someone’s personal space, time, privacy. You don’t want to date someone who for example, keeps calling your phone and not respecting your time at work; they’re not respecting your personal items–maybe they’re going through your stuff at home, driving by your house [unannounced]. Or, if you say, ‘My boundary is that I don’t allow people to come over to my house on the first few dates’ and yet they keep trying to come over.
"There are so many different aspects to what healthy boundaries are. And it’s a green flag if someone has already established healthy boundaries.”
2.Communication Is Top Tier
Clear and effective communication is typically a must-have skill or trait that companies require in the professional world, and for good reason. Likewise, for couples or people getting to know one another, the ability to communicate effectively is an essential building block to construing and maintaining a healthy relationship.
Forms of healthy communication include that they check in with you regularly. They are consistent in communicating. They put in the time to get to know you. Or, if you’ve been partnered for a while, they take the time to stay updated with all that’s currently going on with you. And my personal favorite: they are a good listener.
Establishing each other’s preferred method of communication is also critical. Do they prefer to text, email, or call? Do they like “good morning, babe” texts or, are after-work calls more their style? What works best for you?
As a writer/producer who sits poorly slouched over a computer typing for over nine hours a day, I prefer to give my carpal tunnel wrists, hands, and fingers a break by sending vivacious voice notes or scheduling phone calls with bae. Plus, I like the fact that I can convey my true emotion and tone through voice notes and phone calls. And vice versa, I can hear his too.
Relationships often falter simply because one or both people are unable to communicate the things they need or want. As the old adage goes, “A closed mouth doesn’t get fed.”
Thus, having top-tier communication is key because, as Bradford says, “It allows you to express your needs, wants, and concerns."
3.Safe and Secure
In a world that is often turbulent, unsafe, and overwhelming with uncertainty, it’s heartening to both meet and share your world with someone who makes you feel safe and secure.
You’re confident that whether you have a profound conversation with them, send intimate selfies, or share a litany of unfiltered details of yourself, those moments or items are safe between the two of you.
Another green flag is that your nervous system feels at ease and peace when you’re around them or when you simply hear the cadence in their voice. They create a perpetual, safe space enabling you to feel unencumbered to give your body, mind, emotions, and the many layers of yourself.
4.Emotional Intelligence
Emotional intelligence is a cacophony of hidden gems.
Photo by Case Kenny, That's Bold of You
Emotional intelligence is a cacophony of hidden gems. It is the golden key that unlocks the treasure to build and sustain a wealth of healthy love and relationships.
Does your potential partner or current partner display empathy? Are they caring? Mature in their decision-making and responses? Are they able to control and regulate their emotions?
Conflict is inevitable, but if they’re able to regulate their emotions–such as self-soothe, diffuse a fight, admit when they’re wrong, or empathize with you–hooray! These are all signs of green flags.
5.Trustworthy
Trust is like a whimsical botanical garden: In all its glory, it's built over time. You must plant the seeds of trust and continually water and nourish your efforts, long after the petals have bloomed.
A sure green flag is when you can wholly trust them–with every fiber of your being, and with your time and resources. You can even trust sharing your secrets, future plans, and dreams. You can confide in them with your past, which, let’s be honest, everyone isn’t equipped to handle. And you can trust both their words and actions.
There’s no greater euphoric feeling than the ability to trust whatever your potential mate or partner says because fidelity has been established. Like when he/she says the reason they didn’t answer their phone at 11:37 p.m. last Saturday was because they were sprawled out on the couch in a deep sleep–instead of letting your mind wander into a myriad of catastrophic scenarios, you can relax knowing they’re telling the truth. Or when they say, “She’s just a friend.” She really is… just a platonic friend.
6.Character Is A-1
As you grow and mature, what matters most in the grand scheme of life crystalizes. External factors like what they do for a living, how much money they make, how many degrees they’ve accumulated, or how chiseled their physique is, fade into the background of importance, while one’s character shines brightly in the spotlight.
Their character will demonstrate if they are reliable. Whether they are a person of their word. If they will show up when they say they will. If they’re truthful and embody integrity. And whether they uphold their character when they’re not around you.
A supportive person is also a green flag. Someone who encourages your endeavors, goals, and your loftiest dreams. Someone who celebrates your progress, wins, and success–and has compassion for your failures.
Sure, a person’s enticing, dapper appearance and status may attract you to them, but ultimately, it’s their character that will sustain the test of a relationship’s time.
7.Thoughtful/Considerate
Thoughtfulness and consideration are powerhouse underdogs when it comes to green flags in relationships.
Photo by Case Kenny, That's Bold of You
Whenever you scrawl your list of top “must haves” in a highly desirable partner, in your journal–or as the honeymoon has long phased out and you begin to analyze the good, bad, and what needs improvement–thoughtfulness and consideration may not immediately make your Top Five, but these two green flags are powerhouse underdogs. After all, it’s the tiny things that make a monumental difference in dating and relationships.
Bradford believes, “Thoughtfulness and consideration go hand-in-hand. Like, the way someone thinks about you; they think about how something is going to make you feel. If there’s a certain behavior, action, or situation that they may be engaged in, they consider your feelings in it. They consider how it will make you feel.”
She continues, “For thoughtfulness, it’s someone who thinks about you in a way that shows a high level of interest and effort. In essence, they’re listening to you, they’re observing, they hear what you say. For example, ‘I heard you say you had a bad day, so I’m going to schedule a massage for you.’ Or ‘I know you like sparkling water, so I bought you a case of sparkling water.' They’re showing they are both thoughtful and considerate.”
8.Generosity Is Good for the Soul
There’s nothing sexier than a magnanimous beau. There are a multitude of ways one can be generous. And generosity isn’t to be conflated with the amount of money one has, ‘cause Lord knows I’ve dated enough men who were affluent and stingy, just as I’ve known men who've had modest means but were extremely benevolent and would happily give you their last $20, plus the warm coat off their back in the middle of a snowstorm.
Do they help the less fortunate, family, or friends with their resources? Do they tip well when they receive good services? Are they willing to lend their time, talent, or natural gifts to volunteer or mentor? If so, these are just a few ways they’ve demonstrated a green flag.
9.Financial Wellness
Money, money, money. If you’re currently in a serious relationship or have ever been, then you, too, can attest that finances play a significant role. While every couple has their own unique set of rules as to who should pay or split the bills, rent/mortgage, and life’s other never-ending expensive expenses, a partner’s financial wellness is a tremendous green flag.
“How secure they are financially? Someone who is in-tuned and mindful about how they spend, save, invest. Someone who isn’t overspending; they spend responsibly. Those are all major green flags for a partner to have,” Bradford emphasizes.
10.Values Family and Friendships
How a person treats their family and friendships is not all-encompassing of who they are as a person (because humans are capable of compartmentalizing), but their treatment of their loved ones is largely indicative of how their actions towards you, can and will be.
Bradford notes, “Someone who is family-oriented is a green flag because you can see what their values are. Family being important to them means they will also support you and encourage you to establish and maintain good relationships with your family.”
Does your person show up for their loved ones in times of need? Do they speak positively about those closest to them? Is your person a beacon of light or a source of joy, hope, and replenishment for their family and friends? If so, wave that green flag.
11.Acceptance (For the Real You)
If bae can accept the totality of who you are, that’s a green flag. They don’t try to change you or make snide remarks about how you would be more desirable or look better if you were something else. They appreciate and adore you for who you authentically are.
And they accept that when you do inevitably change–be it physically, emotionally, spiritually, or otherwise–they are appreciative of the new version of you.
I knew I had finally entered my healthy relationship era when I could freely divulge the scariest parts of me–my flaws and the emotional baggage from toxic ex-boyfriends and fun-boys–for the first time in my life. My then-partner fully embraced my most vulnerable parts and cheered me on in my journey of healing.
Becoming the Green Flags You Desire
Chile, I’ve endured an obscene amount of trial and error throughout my glorious dating and relationship years–but I’m grateful that through habitual meditation, therapy, prayer, and asking God to show me what healthy love truly looks like that I’ve finally gained clarity and wisdom on green flags that I should discern in a partner and epitomize myself.
Because after all, finding the healthy and positive traits we admire in our ideal person begins with embodying the qualities we seek in others.
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