hi there welcome to our latest video 10 foods to improve your mental health when choosing a healthy diet plan often most focus is given to foods that are more suited for weight loss while sensible calorie intake is key to overall health it’s also important to know how food choices can influence your brain by adding these foods into your diet you will see positive results in your waistline but you’ll also improve brain function 1.
salmon fish in general is a healthy choice salmon is at the top of list it’s a fatty fish with high contents of omega-3 fatty acids these have been shown to reduce your risk of developing mental disorders such as depression omega-3 has been shown to improve learning and memory as well salmon naturally has a high content of vitamin d which is often added to foods and has been linked to lower rates of depression other fish with high omega 3 counts include tuna mackerel and herring 2.
chicken chicken is a tasty lean protein choice containing the amino acid tryptophan this helps your body produce serotonin which is very important with helping your brain manage your mood combat depression and helps to retain a strong memory three whole grains there are many different foods in this category like beans soy oats and rice your body and brain require carbohydrates for energy although we tend to consume simple carbs these lead to blood sugar spikes whole grain foods are packed with complex carbohydrates
which leads to glucose being produced more slowly this is a more even and consistent source of energy whole grains assist the brain to absorb tryptophan so when eaten along with foods like chicken and turkey you can reduce symptoms of depression and anxiety while improving brain function four avocados are packed full of vitamin k and folate this helps protect your brain against the risk of stroke they also boost your memory and concentration avocados contain high doses of lutein too which is believed to improve brain
function 5. spinach and other leafy greens provide your brain with a plentiful supply of folic acid which can be a great aid to fight depression it also helps you sleep better too not getting sufficient sleep is heavily linked to mental impairments good sleep can help reduce dementia in older adults 6.
yogurt yogurts are excellent sources of probiotics often associated with digestive health probiotics have a part to play in reducing stress and anxiety yogurt can also provide you with potassium and magnesium which assists oxygen get to the brain further improving its ability to function 7. nuts are a fantastic source of omega-3 fatty acids helping to fight depression cashews are a great source of magnesium which helps the brain to absorb oxygen almonds contain phenylalanine which helps the brain produce dopamine and other neurotransmitters that improve
your mood phenylalanine has also been linked to reduce the symptoms of parkinson’s disease eight olive oil pure extra virgin oil has been quite a popular choice as part of a healthy diet olive oil contains polyphenols which help to remove the effects of proteins linked to alzheimer’s disease it also helps improve learning and memory 9 tomatoes are a great source of licopene which is a beneficial phytonutrient one health benefit of this is it provides a boost in the fight against brain disease it’s been shown to delay the onset and
progression of alzheimer’s disease fighting off cell damage lycopene has also been shown to improve memory attention logic and concentration 10. dark chocolate is in this list due to its cocoa content which is not found in milk chocolate and the darker the better 85 percent cocoa or more is the most beneficial dark chocolate’s high level of flavonoids which have been shown to boost attention and memory enhance mood and help fight cognitive decline in older adults chocolate should still be consumed in moderation
How to Heal Anxiety, Fear, & Panic Attacks! Dr. Mandell –
the next few minutes I’m hoping to change your life anxiety is a major epidemic everyone becomes anxious although some people continue to be anxious panic attacks go with continued anxiety panic attacks can be very scary until you know it’s not going to kill you it’s all about the sympathetic nervous system the fight or flight a cortisol and the adrenaline being pumped out by the adrenal glands causing you to have that rapid heartbeat the difficulty breathing the palpitatio
that dizziness that sweating you can’t control don’t fear if you have had any of these symptoms go to your doctor please get it checked out most of the time I promise you it’s nothing to worry about it’s nothing serious there’s nothing worse than feeding into a panic attack by stimulating the sympathetic nervous system again when those stress hormones start to diminish the symptoms go away so when you have breathlessness don’t fear that you’re going to stop breathing when you have palpitations don’t fear that you’re going to have a heart attack
when you get that dizziness don’t fear that you’re gonna faint when you have that numbness don’t fear that you’re going to have a stroke you’ve been checked out you’re healthy these symptoms are all being stimulated by our sympathetic system you’re feeding into this system you need to stop so what about your subconscious mind this is recording your conscious mind what you’re fearful of what you’re trying to run away from the words that you’re expressing inside I’m gonna die I’m going to have a stroke I’m gonna have difficulty breathing I’m
gonna suffocate I’m gonna have a heart attack your subconscious mind is recording all those words as well your actions so when these panic attacks strike you you need to accept it talk to it laugh at blow it off get your mind on something else yes those symptoms are going to continue to happen but guess what they’re going to go away quicker and quicker and quicker as days go on because your subconscious mind is recording those actions you’ve just changed within 21 days you’re going to see Miracles but every day until that 21st
day you’re going to see lots of progress so don’t hide from your panic attacks don’t be fearful to face the situation I want you to get used it I to accept it I want you to know everything it’s doing to you that’s going to break the fear try the hyperventilation technique this technique is the closest technique that you’ll be able to perform replicate those panic attacks that you’re having all you do is breathe in and out as quick as possible like this after about 30 seconds you’re going to start to feel dizzy you’re going
as if you’re gonna pass out but you won’t you may feel your heart start to speed up you may start to feel your dryness in your throat you may feel like you have difficulty breathing whatever it may be stop when you feel the symptoms recognize those symptoms because they’re going to be similar that you’ve been experiencing you must also perform the deep breathing technique you’ll do this when you feel anxious when you feel tension building up in when you feel as if you’re losing control this deep breathing technique will
stimulate the parasympathetic system it will slow down your heartbeat your blood pressure slow down everything in your system giving you total relaxation so all you’ll do is take a deep breath through your nose hold it for a second or two and blow it out of your mouth as you purse your lips together like this so it will look like this you’ll do several of those deep breaths within a minute or so you’ll feel your whole system slow down if there’s one thing that you gain from this video please understand that panic attacks will not kill you
you’re not going to die from a panic attack I want to remind everyone out there that if you have these panic attacks get examined by your physician get it checked out and then once you know have a clear and clean bill of health there’s nothing more to worry about may I ask you please to share this video on your social media there are millions of people who can benefit from this video leave your comments below there’s going to be many and most important make it a great day
