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.
As we say farewell to the exuberant highs and difficult lows of 2023, and make peace with the promising lovers that didn’t quite pan out as envisioned, let’s look forward to the endless possibilities the new year awaits.
If you’ve been yearning for a meaningful, healthy love, ripe with green flags–hoping that 2024 cements the auspicious year you finally find love (or it serendipitously finds you), then you’re in luck!
Bumble released their annual predictions for what dating will look like in 2024, and based on extensive research of roughly 26,000 survey takers, get ready! Amid the dating trends, the upcoming year will have you unabashedly prioritizing yourself. Coined the “year of self,” singles are expected to date someone who aligns with their core values–emotional, social, political, and more–while rejecting societal norms such as old-school dating timelines.
As you prepare your heart’s desire for love, update your empowering morning affirmations, set clear intentions, and assemble the crafts and magazine cutouts for your vision board, here are the dating trends you can anticipate for 2024.
8 2024 Dating Trends, According to Bumble
As you prepare for the new year, here are the dating trends you can anticipate in love in 2024.
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Traditional Dating Timelines and Expectations are Withering
The front of your fridge is likely plastered in save-the-dates for a slew of weddings, and thus, it might seem as though everyone and their momma is getting married. But women are increasingly eschewing the tradition of marriage while still longing for commitment. Only 23 percent of women are seeking marriage, however, and eye-opening, 72 percent of women are seeking a long-term relationship, according to Bumble.
And many women are shaking up tradition when it comes to jumping the broom instead of according to the timeline of societal expectations. Only 31 percent of women are no longer focused on complying with these relationship milestones, and nearly half (16 percent) are willing to avoid friends and family who apply pressure on women to achieve these milestones. Because…healthy boundaries.
Widening the Age Gap
The 90s changed the cultural zeitgeist and shaped what a flourishing love without limits could look like with the awe-inspiring debut of How Stella Got Her Groove Back. And the freedom of choosing whom to date without the strains of ageism, is expected to deepen through 2024 as daters are broadening their age range desires. Women happen to be at the heart of the change.
Bumble says, a whopping 63 percent of women believe age isn’t a defining factor when dating, while 59 percent of women have expanded their horizons, saying they’re open to dating someone younger. And 35 percent of women are admitting to becoming less judgmental towards age-gap relationships over the last year. As Aaliyah melodiously imprinted us with her hit song, “Age Ain’t Nothing but a Number.” And that could surely be the anthem for 2024.
Quality Trumps Quantity
From social media to scores of dating apps, technology has provided singles with an array of options, but quality is the key ingredient for the secret recipe of building and sustaining long-lasting relationships. Dating apps are often touted as a “numbers game,” however, in an effort to find both a quality partner and to better protect their mental health, 31 percent of daters are engaging in “slow dating” and being considerate of how often they’re going on dates, as told by Bumble.
Slow dating is people taking the time to get to know each other and build a connection before deciding if they want to pursue the relationship or meet in person.
In fact, 58 percent of singles are more open about their mental health with friends, family, and partners. As for the caliber of attributes singles are searching for, 36 percent of women are seeking people who practice and value self-care. While it may often feel like it truly is a numbers game in these elusive dating streets, rest assured that seeking a high-quality partner is on the rise for 2024.
Slow dating is people taking the time to get to know each other and build a connection before taking the next step.
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Emotional Intimacy is Just as Important as Sexual Intimacy
What’s equally as gratifying as sexual intimacy, if not more? Emotional intimacy. Proving that substance is still valued when it comes to dating, Bumble says that 78 percent of women believe that their partner having an understanding of both emotional and physical intimacy is paramount. Relishing in safety, security, and mutual understanding is critical for singles seeking romantic connection.
Over a third of singles believe that emotional intimacy is now more important and attractive than sex. If you’re craving more depth in your future partner, 2024 is the year to fulfill both your emotional and sexual intimacy needs/wants.
Social and Political Causes are Non-Negotiable
Perhaps it was our beloved former President, Barack Obama, and former First Lady, Michelle Obama, that altered what a relationship or marriage could be like when two share similar values surrounding social and political causes we deeply care about. Or maybe it’s the blatant and ongoing civil unrest in the U.S. that permeates Black and Brown communities, shaking up social media and the world at large that has completely transformed dating, spotlighting if singles truly are compatible.
2024 is all about alignment when it comes to key social and political issues, particularly relating to women, and Bumble’s research backs this up: 33 percent of women find it a major turn-off if someone they’re dating isn’t keen on current social issues. Meanwhile, a quarter of singles believe a partner is more attractive when they are actively involved with social and political causes. Because while the term may have been negatively hijacked, there’s nothing more alluring than a woke partner who’s equally invested in essential issues that affect multi-generations and marginalized communities worldwide.
Sports are a Shared Love Language
The 2024 Super Bowl in Las Vegas and the Summer Olympics in Paris aren’t the only main sports events that are poised to rally one another together. A mutual love for sports has become a requirement for daters, with 31 percent of singles believing a shared love of sports is non-negotiable, according to Bumble. And this resonates heavily with Gen-Z and Millennials who account for 24 percent who say that attending a game together is important.
But if you’re not a part of the majority who live to throw on their favorite team jersey and attend the latest game or fixate your attention at a sports bar while grubbing down a bucket of hot wings, do not worry! Hardcore sports fans looking to find their match are also open to dating if you’re a sports player who prefers to get out the house and get active.
Rejecting Unworthiness
The desire to be seen, heard, loved, appreciated, and wanting to feel like the best version of yourself is human nature. Bumble notes that “self-optimization,” or striving to become the perfect version of yourself, has been trending. Self-optimization is greatly punctuated by a bombardment of the latest beauty, fitness, and wellness hacks, plus conflicting dating, and self-help advice on social media. It’s no wonder that over half (55 percent) of singles feel pressured to seek personal improvement, leaving 24 percent feeling unworthy of a partner. (Personal betterment is always noble but not at the expense of feeling undeserving on behalf of other’s wishes.)
Fortunately, the vapid feeling of “not enough” is getting dragged to the wayside. Because dating in 2024 is about accepting and loving yourself for who you are and finding a partner on the same wavelength. And this is especially true for the 40 percent of women who say they will only date people who won’t change them. Independent of a partner, 68 percent of women are taking charge to ensure happiness, now.
May you feel empowered to cultivate unbridled happiness, now, and all throughout the new year.
Dating in 2024 is about accepting and loving yourself for who you are and finding a partner on the same wavelength
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Vulnerability in Masculinity
If you’ve ever dated a male partner and felt as though he could improve upon expressing his true emotions, feelings, and desires–or you’re hoping that in 2024, you will connect with a lover who is vulnerable–then good news: men are becoming more open and vulnerable in their romantic relationships. Perhaps the increasing willingness of men to attend therapy in the last decade has shifted their attitudes.
Bumble proclaims, now more than ever, 25 percent of men say they’ve changed their behavior in dating and relationships and are more vulnerable. And 32 percent of men believe being open and vulnerable is the most important aspect of a relationship.
This new mindset has one in four men saying that the new-found openness has had a positive impact on their mental health. The new year is looking like healthy, open-hearted romantic connections abound.
Whether you plan on swiping right or meeting your new beau the old-fashioned way IRL, hopefully, these Bumble dating trends for 2024 help prepare you for a fortuitous dating journey in the new year. And while neither data nor a shiny crystal ball can predict what's in store for your romantic relationships, may all your good intentions and efforts manifest in your favor.
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