The Best Foods for Mental Health

Well, at least officially, it’s spring! We all know that cold temperatures will continue to persist for several weeks even after spring officially begins. Let’s take a look at the foods we should be eating to maintain and boost our mental health during this final stretch.

Here are four foods that can help improve your brain health and boost your mental well-being for a brighter and better spring.

Food # 1: Fatty Fish

Salmon, in particular, is an excellent source of Omega 3 fatty acid and tryptophan. Omega 3 fatty acid has been shown to improve mood and support brain health. Fatty fish is a great food that can improve mental health, especially as we transition from winter into spring.

Food #2 – Oatmeal

Tryptophan and blood sugar are both stabilized by oatmeal. Simple oatmeal is a complex sugar that is similar to a slow-burning carbohydrate. It will not cause blood sugar to spike. Tryptophan isn’t well-known, but this grain certainly ranks high. Tryptophan, a precursor of serotonin is also a great grain for mental health.

Eggs

The yolk is particularly rich in vitamins and minerals. One egg is a good source of protein and also contains 37 IUs of vitamin D.

Food #4: When in Doubt Supplement

Vitamin D is an extremely popular supplement. However, there are a few things you should look out for. It is vital to have your vitamin D level checked by a doctor. This should be done at least twice a year to determine when and if you need to take supplements. Vitamin D3 works best in combination with K2. This aids in absorption. Vitamin D can be toxic if taken in an incorrect dose, so consult your doctor before taking any supplements.

Don’t forget about smart snacking.

When you’re hungry, it can be difficult to choose healthy snacks. It’s easy to reach for chips, candy and junk food, but these foods are often loaded with sugar, fats, sodium and simple carbohydrates that will make you feel worse and even more hungry. It’s easy to build muscle and fill up on protein-rich snacks.

The article The Best Foods for Mental Health first appeared on Alternative Medicine Magazine.

Frequently Asked Questions

Is there any way to find out more about holistic medicine?

Holistic medicine refers to a way of treating the whole person, rather than just one area. Holistic medicine addresses all aspects of the patient’s health, including spiritual, mental, physical and emotional well-being.

The goal of holistic medicine is to treat the whole person instead of treating individual symptoms. Holistic medicine is not about curing the disease. It promotes healing.

Holistic medicine also includes treatments for chronic conditions, such as diabetes and arthritis.

There are many different types of holistic medicine:

Acupuncture
Aromatherapy
Ayurveda
Chiropractic medicine
Homeopathy
Herbalism
Naturopathy
Nutrition
Osteopathic medicine
Vedic medicine
Yoga

What is another name of alternative medicine?

Alternative medicine is an umbrella term used to describe any approach to healing that differs significantly from conventional medical practice. Alternative medicine can take many forms, but most of them are rooted in the belief that healthcare should be rooted more in natural remedies and practices than in chemical medicines.

Alternative medicine may include acupuncture, homeopathy or herbalism, naturopathy, traditional Chinese medicine, osteopathic manipulation, traditional Chinese medicine and reflexology.

Many alternative practitioners claim that their treatments result in better health outcomes. This includes a lower risk of developing side effects and higher patient satisfaction. These claims can not be supported scientifically as the evidence supporting alternative medicine has been largely ignored by mainstream medical authorities.

What are the Five Alternative Medical Systems (Alternatives)?

Ayurveda acupuncture and homeopathy are the five alternative medical systems.

Acupuncture uses fine needles placed in specific points of the body to stimulate qi flow throughout the body.

Ayurvedic Medicine, an ancient system of health-care, focuses on the balance of the three elements: fire, air, and water. It involves diet and exercise, herbal remedies as well massage and meditation.

Homeopathic Medicine’s name derives from the Greek words homoios and pathos. Homeopaths believe every disease has natural causes. But not all symptoms. They prescribe small doses of substances to treat symptoms similar to those that are experienced when a person is ill.

Energy Healing can also be known by the names Reiki, EFT Rolfing and Therapeutic Touch. This therapy is based upon the belief that all of us are connected to a universal force of life called Ki. Feeling well is possible when the Ki flows freely through you. Energy healers use touch or intention to restore harmony between our spiritual, emotional, and physical selves.

Aromatherapy uses essential oils extracted from plants for therapeutic purposes. Aromatherapists believe that certain smells can affect mood and behavior. Lavender is the most popular essential oil used for aromatherapy.

Why is alternative medicine important

Alternative treatments are becoming more popular as they’re cheaper and more effective than traditional therapies. Unfortunately, many patients have died as a result of side effects like allergic reactions. There are also alternatives that may be more effective.

If you don’t have enough knowledge about alternative medicines, they can pose a danger. Vitamin supplements aren’t controlled as pharmaceuticals so it is easy to get too high on vitamins. Worse, alternative remedies may contain toxic chemicals.

What is the difference between Naturopathic and Holistic Medicine?

The two main types of medicine are conventional medicine and complementary/alternative medicine. Conventional medicine is based on surgery and drugs as the primary treatment. Complementary/Alternative Medicine (CAM) uses natural therapies such as herbs, vitamins, acupuncture, and massage to treat illness and promote health. CAM should not be considered as a replacement for traditional treatment. Instead, CAM can help patients take control of their health by helping them choose the best option.

Naturopathy, on the other hand is used to supplement conventional medical practices. The whole person, mind and spirit are treated by naturopathy. There are many forms of naturopathy: Ayurveda and Traditional Native American Medicine as well as Functional Medicine.

It is important not to forget that some CAM modalities overlap or complement conventional medicine. For example, herbal remedies can be prescribed by doctors and naturopaths alike. However, naturopaths prefer lifestyle changes to prescription medications.

Naturopathy is sometimes called “complementary” as it works in conjunction with conventional medicine and not to replace it. Naturopaths can prescribe medication when necessary.

There are differences between naturopathic medicine and other CAM modalities:

Naturopaths are not qualified to prescribe or diagnose medication.
Naturopaths will work with the patient’s family medicine and may refer patients outpatients to specialists, if necessary.
Naturopathic doctors are licensed by the provincial licensing boards. CAM practitioners, however, are self-regulated.
Naturopathy emphasizes prevention and wellness while providing education about diet and exercise.
Naturopaths emphasize the importance of lifestyle factors such as nutrition, sleep, stress management and exercise.
Naturopharmacists can use botanicals and mineral to treat specific conditions.
Naturopodists can provide personalized care, based on the individual needs of each patient.
Regulation bodies such as the College of Naturopathic Physicians of Ontario issue licenses to Naturopaths.
Naturopatrists can be licensed by the provincial regulatory agencies.
Naturopaticians can be registered with the Canadian Association of Naturopathic Doctors.
The College of Naturopaths of British Columbia issues licenses to Naturotherapists.
The United States National Board of Medical Examiners licenses Naturobiotic therapists.
Homeopaths are licensed by the Australian Health Practitioner Regulation Agency.
The concept of “holistic” is a belief that all aspects – spiritual, emotional, and social – should be considered when making decisions regarding one’s health. Holistic doctors will examine all aspects of your health, not just one.

What is the distinction between holistic medicine and traditional medicines?

Traditional medicine concentrates on the treatment of symptoms, while holistic medicine addresses the entire person. Holistic medicine is holistic and does not focus on any one aspect of the patient’s/her health.

Traditional medicine treats only a few organs or system (such as the mind), while holistic medicine addresses all aspects of the human body. It also looks at how lifestyle choices affect overall wellness.

Complementary and Alternative Healthcare: Is it Evidence-based?

Although the evidence base for alternative and complementary medicine is still in flux, there are many reasons people choose them. They might have tried conventional therapies but were unsuccessful, or they might want to try alternative treatments because they feel it offers more benefits than the conventional ones. Alternatively, they might seek complementary and alternative medicines as part of a holistic approach to health. It is important for patients to verify that any alternative or complementary medicines they are using have been supported by scientific research. Ask your pharmacist or doctor if you have any doubts about whether the treatment is working. It may save you money and time over the long term.

Statistics

An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)
According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)

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How To

What are the 4 types of complementary or alternative medicine?

The four major categories of CAM are natural products, energy healing, manipulation therapies, mind-body medicine and natural products. Mind-body medicine covers yoga, Tai Chi and Reiki, as well as chiropractic care, homeopathy (naturopathy), biofeedback, hypnosis and hypnosis. Natural products include herbs, vitamins, minerals, dietary supplements, and botanicals. Manipulative therapies can include physical manipulations such as acupuncture, chiropractic care, and osteopathic/chiropractic care. Prayer and visualization are some of the techniques used for energy healing.

CAM is an umbrella term for various health practices outside traditional Western medical models. These practices vary widely regarding how much scientific evidence supports them, whether they involve drugs or surgery, and which conditions they treat. Some CAM practitioners can also do diagnostic testing (e.g., blood test) and prescribe medication. Others may do neither.

In addition to these four primary categories, there are many subcategories within each category. Mind-body medicine is comprised of relaxation techniques, mindfulness, guided imagery and self-hypnosis. There are also deep breathing exercises, meditations, progressive muscle relaxation, stress management, biofeedback and visualization. Natural products are nutritional supplements, botanical medicines, homeopathic remedies, essential oils, probiotics, nutraceuticals, herbal preparations, medicinal plants, and teas. Manipulative therapies can include manual, movement and traction as well as electrotherapies, cupping and stretching. Soft tissue mobilization, trigger point therapy (or orthopedics), myofascial releases, trigger points therapy, neurostimulation, and trigger point therapy are some examples. Spiritual healing includes faith healing and prayer.

Many CAM remedies treat symptoms, but don’t address the cause. Some chronic diseases may be treated with CAM. If used in the right way, CAM can supplement conventional treatment options.

There are many good reasons to use CAM.

To improve their overall well-being.
To manage a special condition.
To lessen pain and discomfort.
To prevent illness.
To promote wellness.
To address a personal belief system.

Because it gives them more control than traditional medicine, some people choose CAM. They might believe there are fewer side-effects. Others prefer CAM to stay away from prescription medications. Still, others prefer not to take pharmaceuticals if possible. And still, others seek out CAM because they have had bad experiences with conventional medicine.

Some people who use CAM say they want to be sure about what they are doing before trying something new. Many CAM users are concerned about the safety and effectiveness. Others rely on friends and family for word of mouth.

Although CAM can be viewed negatively by society in general, most users feel positive about it. People who use CAM are generally happier and healthier than people who don’t. This holds true regardless of gender, age, race, religion, income level, occupation, insurance status or any other factors.

The majority of Americans use some form of complementary and alternative medicine. Nearly all adults–95%–use one type of CAM at least once during their lifetime. The National Center for Complementary and Integrative Health, NCCIH, estimates that approximately 40 million people visited CAM providers in 2010.

The NCCIH estimates 10 percent of the U.S. populace uses chiropractors.

The American Medical Association has reaffirmed its support to integrative medicine in 2013, It recognized that physicians should “integrate scientifically valid complementary and alternative medicine into clinical practice…to meet patients ‘ needs and expectations.”5

The Institute of Medicine published a landmark study in 2007 titled “Releasing Constraints – Improving Access to Complementary and Alternative Healthcare” which concluded that “there is no credible evidence of any specific CAM intervention being effective in preventing, treating, and curing cancer.”

CAM continues growing in popularity despite these findings. The 2008 number of CAM practitioners increased 8 percent compared with 2007.

A recent study found that almost half of the respondents reported using CAM as part of their primary healthcare regimen.

CAM therapies include natural products as well mind-body practices, manipulative technologies, energy healing methods, exercise, diet supplements and other approaches.

Many CAM therapies are used primarily to relieve pain, but they also have many other benefits like relaxation, improved mood and better sleep.

Acupuncture, for example, can relieve chronic back pain, lower anxiety and depression, improve immune function and promote weight loss.

Many CAM treatments are based on traditional Chinese and Ayurvedic medicine, and their roots go back thousands of years.

For example, Traditional Chinese Medicine (TCM) originated 5,000 years ago and has been practiced in China since ancient times.

TCM has remained an important component in health care even though it was not until the middle of 1800s that Western science became popular.

TCM has become a popular treatment option for more than 70% of the population in the United States.

Another popular CAM therapy is yoga. Around 5000 B.C., yoga was born in India. It is now accepted all over the world.

Yoga is becoming more popular because it has many positive effects on the body, mind, and spirit.

Yoga can reduce stress, increase flexibility, and improve strength. It also helps to lower blood pressure and cholesterol.

Although limited scientific research has been done, yoga may have beneficial effects on sleep33.

Other CAM therapies, such as meditation, homeopathy, aromatherapy, are also becoming more mainstream.

One of the most common types of CAM used today is herbal medicine.

Herbal medicines can include herbs, spices, plants, seeds and fruits as well as bark, leaves, roots, stems, and other medicinal substances.

They are commonly used as safer alternatives to prescription drugs and are often preferred by consumers.

The U.S. National Center for Complementary and Integrative Health estimates that about 90 million Americans use some form of complementary/alternative medicine.

According to the American Cancer Society, 45% of adults diagnosed with cancer said they used alternative medicine during their illness.

The National Institutes of Health estimates that 60% of patients with cancer use CAM, and the Centers for Disease Control and Prevention reports that about 50% of all cancer survivors report using CAM.

According to a recent study, 51% cancer survivors have used at the very least one type of CAM.

However, only 8.8% of them discussed it with their physicians.

This gap in healthcare delivery is caused by a lack of communication between conventional doctors and CAM users.

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