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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By Gwen Ranniger
In the midst of a pandemic, sales of cleaning products have skyrocketed, and many feel a need to clean more often. Knowing what to look for when purchasing cleaning supplies can help prevent unwanted and dangerous toxics from entering your home.
1. Fragrance – Avoid It<p>One of the fastest ways to narrow down your product options is immediately eliminating any product that promotes a fragrance, or parfum. That scent of "fresh breeze" or lemon might initially smell good, but the fragrance does not last. What does last? The concoction of various undisclosed and unregulated chemicals that created that fragrance.</p><p>Many fragrances contain phthalates, which are linked to many health risks including reproductive problems and cancer.</p>
2. With Bleach? Do Without<p>Going scent-free should have narrowed down your options substantially – now, check the front of the remaining packaging. Any that include ammonia or chlorine bleach ought to go, as these substances are irritating and corrosive to your body. While bleach is commonly known as a powerful disinfectant, there are safer alternatives that you can use in your home, such as sodium borate or hydrogen peroxide.</p><p>While you're at it, check if there are any warnings on the label – "flammable," "use in ventilated area," etc. – if the product is hazardous, that's a red flag and should be avoided.</p>
3. Check the Back Label<p>Flip to the back of the remaining contenders and check out that ingredient list. Less is more, here. Opt for a shorter ingredient list with words you recognize and/or can pronounce.</p><p>You may notice many products do not have ingredient lists – while this doesn't necessarily mean they contain toxic ingredients, transparency is key. Feel free to look up a list online, or stick to products that are open about their ingredients.</p>
4. Ingredients to Avoid<p>We already mentioned that cleaners containing fragrance or parfum, and bleach or ammonia should be avoided, but there are other ingredients to look out for as well.</p><ul><li>Quaternary ammonium "quats" – lung irritants that contribute to asthma and other breathing problems. Also linger on surfaces long after they've been cleaned.</li><li>Parabens – Known hormone disruptor; can contribute to ailments such as cancer</li><li>Triclosan – triclosan and other antibacterial chemicals are registered with the EPA as pesticides. Triclosan is a known hormone disruptor and can also impact your immune system.</li><li>Formaldehyde – Causes irritation of eyes, nose, and throat; studies suggest formaldehyde exposure is linked with certain varieties of cancer. Can be found in products or become a byproduct of chemical reactions in the air.</li></ul>
Cleaning Products and Toxics: The Bottom Line<p>Do your research. There are many cleaning products available, but taking these steps will drastically reduce your options and help keep your home toxic-free. Protecting your home from bacteria and viruses is important, but make sure you do so in a way that doesn't introduce other health risks into the home.</p><p><em>Reposted with permission from </em><em><a href="https://www.ehn.org/how-to-shop-for-cleaning-products-while-avoiding-toxics-2648130273.html" target="_blank">Environmental Health News</a>. </em><a href="https://www.ecowatch.com/r/entryeditor/2649054624#/" target="_self"></a></p>
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Twenty-five years ago, a food called Tofurky made its debut on grocery store shelves. Since then, the tofu-based roast has become a beloved part of many vegetarians' holiday feasts.
By Jessica Corbett
A leading environmental advocacy group marked Native American Heritage Month on Wednesday by urging President-elect Joe Biden, Vice President-elect Kamala Kamala Harris, and the entire incoming administration "to honor Indigenous sovereignty and immediately halt the Keystone XL, Dakota Access, and Line 3 pipelines."
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Returning the ‘Three Sisters’ – Corn, Beans and Squash – to Native American Farms Nourishes People, Land and Cultures
By Christina Gish Hill
Historians know that turkey and corn were part of the first Thanksgiving, when Wampanoag peoples shared a harvest meal with the pilgrims of Plymouth plantation in Massachusetts. And traditional Native American farming practices tell us that squash and beans likely were part of that 1621 dinner too.
Abundant Harvests<p>Historically, Native people throughout the Americas bred indigenous plant varieties specific to the growing conditions of their homelands. They selected seeds for many different traits, such as <a href="https://emergencemagazine.org/story/corn-tastes-better/" target="_blank" rel="noopener noreferrer">flavor, texture and color</a>.</p><p>Native growers knew that planting corn, beans, squash and sunflowers together produced mutual benefits. Corn stalks created a trellis for beans to climb, and beans' twining vines secured the corn in high winds. They also certainly observed that corn and bean plants growing together tended to be healthier than when raised separately. Today we know the reason: Bacteria living on bean plant roots pull nitrogen – an essential plant nutrient – from the air and <a href="http://www.tilthalliance.org/learn/resources-1/almanac/october/octobermngg" target="_blank" rel="noopener noreferrer">convert it to a form that both beans and corn can use</a>.</p><p>Squash plants contributed by shading the ground with their broad leaves, preventing weeds from growing and retaining water in the soil. Heritage squash varieties also had spines that discouraged deer and raccoons from visiting the garden for a snack. And sunflowers planted around the edges of the garden created a natural fence, protecting other plants from wind and animals and attracting pollinators.</p><p>Interplanting these agricultural sisters produced bountiful harvests that sustained large Native communities and <a href="http://dx.doi.org/10.1353/eam.2015.0016" target="_blank">spurred fruitful trade economies</a>. The first Europeans who reached the Americas were shocked at the abundant food crops they found. My research is exploring how, 200 years ago, Native American agriculturalists around the Great Lakes and along the Missouri and Red rivers fed fur traders with their diverse vegetable products.</p>
Displaced From the Land<p>As Euro-Americans settled permanently on the most fertile North American lands and acquired seeds that Native growers had carefully bred, they imposed policies that <a href="https://doi.org/10.1086/ahr/87.2.550" target="_blank">made Native farming practices impossible</a>. In 1830 President Andrew Jackson signed the <a href="https://guides.loc.gov/indian-removal-act" target="_blank">Indian Removal Act</a>, which made it official U.S. policy to force Native peoples from their home locations, pushing them onto subpar lands.</p><p>On reservations, U.S. government officials discouraged Native women from cultivating anything larger than small garden plots and pressured Native men to practice Euro-American style monoculture. Allotment policies assigned small plots to nuclear families, further limiting Native Americans' access to land and preventing them from using communal farming practices.</p><p>Native children were forced to attend boarding schools, where they had no opportunity to <a href="https://doi.org/10.5749/jamerindieduc.57.1.0145" target="_blank">learn Native agriculture techniques or preservation and preparation of Indigenous foods</a>. Instead they were forced to eat Western foods, turning their palates away from their traditional preferences. Taken together, these policies <a href="https://kansaspress.ku.edu/978-0-7006-0802-7.html" target="_blank" rel="noopener noreferrer">almost entirely eradicated three sisters agriculture</a> from Native communities in the Midwest by the 1930s.</p>
Reviving Native Agriculture<p>Today Native people all over the U.S. are working diligently to <a href="https://www.oupress.com/books/15107980/indigenous-food-sovereignty-in-the-united-sta" target="_blank" rel="noopener noreferrer">reclaim Indigenous varieties of corn, beans, squash, sunflowers and other crops</a>. This effort is important for many reasons.</p><p>Improving Native people's access to healthy, culturally appropriate foods will help lower rates of <a href="https://www.cdc.gov/vitalsigns/aian-diabetes/index.html" target="_blank">diabetes</a> and <a href="https://www.apa.org/pi/oema/resources/ethnicity-health/native-american/obesity" target="_blank">obesity</a>, which affect Native Americans at disproportionately high rates. Sharing traditional knowledge about agriculture is a way for elders to pass cultural information along to younger generations. Indigenous growing techniques also protect the lands that Native nations now inhabit, and can potentially benefit the wider ecosystems around them.</p>
By Jake Johnson
Amid reports that oil industry-friendly former Energy Secretary Ernest Moniz remains under consideration to return to his old post in the incoming Biden administration, a diverse coalition of environmental groups is mobilizing for an "all-out push" to keep Moniz away from the White House and demand a cabinet willing to boldly confront the corporations responsible for the climate emergency.