Archives for June 2018

It’s a scientific fact: What you eat has a measurable effect on your mental health. Studies have shown that eating healthy reduces your risk for mood swings, depression, and other mental health issues.

Check out these five healthy treats that boost your mood and suit the steamy weather.

Fruit Smoothie
A cold fruit smoothie isn’t just a refreshing treat for a sweaty summer day. A recent New Zealand study showed that consumption of certain fruits and vegetables correlated with distinctly lower levels of depression and anxiety compared to those who did not share the same eating habits.

Of the ten best raw eatables chosen, six of them were fruits: bananas, apples, grapefruit, citrus fruits, berries, and kiwi fruit. Whip them up with a little ice and protein powder for a perfect afternoon refresher.

A Plate Of Crudité
In the study mentioned above, raw vegetables and fruits had a stronger positive effect on mental health variables than vegetables and fruit that were processed, canned, or cooked. The authors speculated that cooking and processing methods might degrade the nutritional composition, limiting (but not eliminating) their beneficial effect.

Since eating your vegetables raw offers the greatest benefit, what could be better than a raw dark-leafy-green salad with a lemon vinaigrette, or a plate of cut carrots, cucumber, and sweet yellow peppers?

Go Nuts
You know that omega-3 oils are great for your heart, but did you know that they’re also associated with a lower risk of depression? With the blessing of doctors, some folks who suffer with depressive disorders take regular supplements of omega-3 as supplementary treatments.

Grab a handful of walnuts, hazelnuts, and cashews for a healthy dose of omega-3 oils and mineral nutrients.

Avocado Toast
Avocado toast may be the latest trendy snack, but this staple of urbane breakfasts also offers a powerful nutritional boost. Avocados and whole-grain bread are both rich in B-vitamins, like thiamine, which is a co-enzyme necessary in the synthesis of amino acids, basic building blocks for neurotransmitters. Some of those neurotransmitters, like dopamine and serotonin, are powerful mood regulators and the targets of many a mental-health prescription strategy.

Frozen Yogurt
Foods with active cultures, like yogurt, help balance the bacteria in your gut, but they also have a measurable effect on mental health. A 2017 study out of the University of Virginia revealed that a probiotic in yogurt has a positive effect on mood levels, lessening depression. The study even found a specific metabolic link between the presence of a certain bacteria, blood metabolic levels, and mood.

Now you can enjoy your frozen yogurt with a positive mental boost.

When summer is here, few activities are more relaxing than lounging by the pool under the bright sun. Yes, you probably know that too much exposure to the sun’s ultraviolet light can increase your risk for skin cancer as well as give you a nasty sunburn. But bathing in the sun also provides real benefits, like boosting the production of Vitamin D in your body, which helps strengthen bones, improve your immune system, and even fight depression.

So how much sun is too much? That determination depends on three things: Your location, the time of day, and your skin type.

Location Matters
All other things being equal, you know there’s a big difference between sunbathing in Copenhagen and slathering up in Cancun. The closer your location is to the equator, the more intense the sun, thus the more ultraviolet radiation that will bathe your body.

But it’s not just latitude that matters. Australia and New Zealand are located close to a hole in the ozone layer. A thinner ozone layer allows in more ultraviolet light, attributing to higher radiation levels in these areas.

Altitude can make a difference, as well, with higher elevations receiving higher radiation indexes.

Measuring UV Radiation
To take into account these different exposures, an international standard has been developed for measuring UV radiation at a certain location. The UV index for your area is available with a quick internet search.

• UV index 0-2 is considered low exposure
• UV index 3-5 is considered moderate exposure
• UV index 6-7 is considered high exposure
• UV index 8-10 is considered very high exposure
• UV index of 11+ is considered extreme exposure

The general rule of thumb is that when the UV index is 3 or above, you should use sun protection for any length of exposure, including sunglasses, protective clothing, and sunscreen.

Time Of Day
Your mother was right when she told you to come out of the sun at the height of the day. Because the sun moves across the sky, the UV index will vary by hour. Note that most sources report the UV index of your location for twelve noon, the theoretical time of full exposure. Early mornings and late evenings will have a lower UV index, allowing you more healthy time in the sun.

Keep in mind that sand, snow, and water also reflect UV light. If you’re at the beach or a sunny lake, be sure to take that increase into account when determining how long you want to bask.

Skin Type
Fair-skinned, freckled people prone to sunburn have to take more care when it comes to sun exposure than those with olive-tone or darker skin. Those with darker skin and who are more prone to tan than to burn can enjoy up to thirty minutes before they really need to slather on sunscreen. The fairest among us shouldn’t spend more than ten to fifteen minutes a day exposed to direct sunlight without some sort of protection.

Fortunately, even these short time spans suffice to gain the benefits of sun exposure. Scientists have reported that twenty- to twenty-five minutes of careful daily exposure, like a quick walk in the park in short-sleeves, will get your body producing all the Vitamin D it needs.

The rest of the time, be sure to protect yourself by slathering up well.