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Mental health is intrinsically linked to your diet. Studies have shown that certain nutrients and deficiencies are increasingly responsible for the health of your brain.
Here are six dietary factors that can exert a profound influence over your mental wellness.
Most of us don’t get enough omega-3s in our diets. However, omega-3s are incredibly therapeutic in the brain. Anxiety and depression have been linked to low omega-3 levels in the brain. The developing brains of children have an especially strong need for omega-3s. Consuming cold-water fish or fish oil are great sources of omega-3s DHA and EPA. Otherwise, supplements derived from algae are a good, absorbable option for vegetarians.
2. Vitamin D
Another common deficiency in the northern hemisphere, vitamin D doesn’t get enough credit in the body. Every single tissue in the body has vitamin D receptors. Studies have shown that vitamin D plays a huge role in the prevention and treatment of major and minor depression and especially in Seasonal Affective Disorder. Supplementation is the best option for those in the northern hemisphere, where the body can only create vitamin D from sunlight for about half the year.
3. B vitamins
Low brain uptake levels of B12 have been shown in those with autism and schizophrenia. Studies have shown that supplementation of B-complex vitamins over a year had a significant effect of the moods of women studied. Animal products, like eggs and meat, are great sources of B12. Vegan can get B vitamins from fortified foods, certain produce, grains, beans and supplementation. However, B12 is mostly found in animal products, so vegans may want to consider focusing on fortified foods or supplementation.
There is a higher prevalence of zinc deficiency among those with psychiatric disorders, including depression. As depression grows, zinc deficiency seems to get more severe, signifying a link between this important nutrient and mental health. Those with overly processed or vegetarian diets are at higher risk for zinc deficiency. Meat, eggs and seafood provide highly bioavailable sources of zinc. The phytic acid in legumes and whole grains makes zinc less absorbable, although the enzymatic reaction of yeast in leavened whole grain breads reduces phytic acid levels, making sturdy whole grain breads a good source of zinc for vegetarians.
A deficiency of iron can increase the risk of mental disorders, especially in children whose central neurological and endocrine systems require iron for healthy development. Iron deficiency has been linked to autism, bipolar disorder, depression and ADHD. To absorb iron most efficiently, consume it from heme sources—meat, poultry and fish—in conjunction with non-heme sources. Non-heme sources, found in plant foods, are less easily absorbed by the body, unless they are paired with heme sources. However, if you are a vegetarian, vitamin C can boost absorption of plant-based sources of iron six-fold, making it even more absorbable than the heme iron found in meat.
By now, you’ve probably heard about the brain-gut connection. The bacteria in your gut has a profound impact on your mental health. Studies have shown time and time again that those with imbalanced levels of certain gut bacteria are at higher risk for mental disorders like depression. In a study, scientists swapped the gut bacteria of adventurous strains of mice and timid strains of mice. Intriguingly, when the bacteria were swapped, the general traits of adventurousness and timidness were swapped as well. While this is not necessarily the case in humans, this study is a true testament to the power our gut bacteria has over the brain. Be sure to regularly consume foods rich in probiotics like sauerkraut and yogurt or consume a supplement to ensure a variety of good bacteria get into your system.
The nutrients in our diets are our best medicine. Try to make your diet as rounded and balanced as possible and supplement as needed. The foods we eat are our first line of defense. If you are one of the millions who suffer from depression or another mental illness, talk to your doctor or a holistic nutritionist about how you can use your diet to improve your mental health.
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AFPM represents a number of major fossil fuel giants, including Chevron, Koch Industries and ExxonMobil.
"We've seen a lot of success at the state level, particularly starting with Oklahoma in 2017," said Morgan, citing Dakota Access Pipeline protests as the motivation behind the aggressive lobbying effort. "We're up to nine states that have passed laws that are substantially close to the model policy that you have in your packet."
Big Oil is now using its political power to try and criminalize protests of oil & gas infrastructure.— Friends of the Earth (@foe_us) August 19, 2019
"This legislation has potential to punish public participation and mischaracterize advocacy protected by the First Amendment."https://t.co/bmiHjONEhy
The audio recording comes just months after Texas Gov. Greg Abbott signed into law legislation that would punish anti-pipeline demonstrators with up to 10 years in prison, a move environmentalists condemned as a flagrant attack on free expression.
"Big Oil is hijacking our legislative system," Dallas Goldtooth of the Indigenous Environmental Network said after the Texas Senate passed the bill in May.
As The Intercept's Lee Fang reported Monday, the model legislation Morgan cited in his remarks "has been introduced in various forms in 22 states and passed in ... Texas, Louisiana, Oklahoma, Tennessee, Missouri, Indiana, Iowa, South Dakota, and North Dakota."
"The AFPM lobbyist also boasted that the template legislation has enjoyed bipartisan support," according to Fang. "In Louisiana, Democratic Gov. John Bel Edwards signed the version of the bill there, which is being challenged by the Center for Constitutional Rights. Even in Illinois, Morgan noted, 'We almost got that across the finish line in a very Democratic-dominated legislature.' The bill did not pass as it got pushed aside over time constraints at the end of the legislative session."
Many of the state bills restricting the right to protest have been "drafted by companies and passed through groups like ALEC, the secretive group of corporate lobbyists trying to rewrite state laws to benefit corporations over people." @greenpeaceusa https://t.co/ZxpTjWdrwT— Stand Up To ALEC (@StandUpToALEC) May 6, 2019
Reposted with permission from our media associate Common Dreams.