that may positively impact gut health, and consequently, mental well-being.
• Tryptophan-Rich Foods: Tryptophan, found in turkey, other meats and chickpeas, is an amino acid that promotes relaxation when combined with carbohydrates.
• Essential Vitamins and Minerals: Vitamins D, B1, B6, A, C and E and minerals like magnesium, potassium and selenium play vital roles in maintaining mental health and are found in leafy greens, eggs, legumes, poultry, fortified cereals, nuts, seeds, whole grains, spinach and dark chocolate.
• Spices and Herbs: Turmeric, as well as herbs like lavender, passionflower and chamomile, are known for their calming properties.
• Hydration: Adequate hydration is essential for brain health, joint health, digestion and nutrient transport. Consume the daily recommended 8-10 glasses of water and increase to two to three liters with more activity.
Here are specific foods recommended to limit:
• Western Diet: Foods high in unhealthy fats( such as red meat and fried foods) and high glycemic index carbohydrates( including white bread, white rice, pasta and refined flourbased products) should be limited.
• Caffeine: Limit caffeine consumption to under 400 mg per day, as excessive caffeine intake may exacerbate anxiety.
• Alcohol: For men, limit alcohol consumption to no more than 14 drinks per week and no more than two drinks in any single day. For women, restrict alcohol consumption to no more than seven drinks per week and no more than one drink in any single day.
• Artificial Sweeteners: Artificial sweeteners, such as aspartame and saccharin, should be used cautiously. Consume alternatives like sucralose and stevia in moderation. The bottom line is that the fuel you choose should be fresh, ideally organic and locally grown whole foods, or foods that do not have a label.
What you eat plays a vital role in mental and physical health and well-being. Fuel that includes a balance of macronutrients, micronutrients and fiber provide essential vitamins, minerals and antioxidants that support brain function, emotional stability and help build a strong resilient body. G
Resources:
https:// health. clevelandclinic. org / phytonutrients #:~: te xt = Alpha % 2Dcarotene % 20and % 20beta % 2Dcarotene, them % 20 in % 20orange % 20foods % 20like:
https:// www. mayoclinic. org / healthy-lifestyle / nutrition-and-healthy-eating / in-depth / fat / art-20045550
https:// www. healthline. com / nutrition / micronutrients # benefits www. mentalwellbeingassociation. com
Lynne Brick, B. S. N., M. A., a former registered nurse, is the co-founder with her husband, Victor Brick, of Ohana Growth Partners, operating Planet Fitness ® franchises throughout the U. S. and Australia. She can be reached at lynne @ ohanagp. com.
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GearedUp | 2025 Issue 3
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