Empowered minds, Thriving lives

The Connection Between Diet and Mental Health: Nourishing Your Mind and Body. Recent research highlights that what we eat plays a significant role not only in physical health but also in mental well-being. A healthy diet can support both a positive outlook and mental resilience, particularly as we age. How Diet Impacts the Brain. Our brains require essential nutrients for optimal functioning, such as:
- Omega-3 fatty acids from sources like salmon, chia seeds, or walnuts, which help reduce inflammation and support memory.
- B vitamins like B12 and folate, found in eggs, leafy greens, and legumes, which are crucial for energy and can improve symptoms of depression or brain fog.
- Antioxidants from colorful fruits and vegetables (like blueberries and spinach) to protect brain cells from stress.
For instance, a diet rich in omega-3s and B vitamins has been shown to enhance memory and focus, reducing anxiety in some people.
Foods That Support Mental Health
Certain foods contain nutrients linked to mood improvement:
- Leafy greens (spinach, kale): High in folate, which can improve serotonin levels.
- Fatty fish (salmon, mackerel): Rich in omega-3s for brain health.
- Berries (blueberries, strawberries): Loaded with antioxidants that reduce stress.
- Nuts and seeds (almonds, chia seeds): Provide magnesium, which can help reduce anxiety.
Adding a handful of spinach to your morning smoothie or enjoying grilled salmon for dinner are easy ways to support brain health and stabilize mood.
The Role of Gut Health
There is a “gut-brain axis” where a healthy gut microbiome can boost mood by producing neurotransmitters like serotonin.
- Probiotics in fermented foods (yogurt, sauerkraut) promote beneficial gut bacteria.
- Prebiotic-rich foods (bananas, onions, garlic) feed good bacteria, supporting gut balance.
- A diet low in processed foods and high in fiber supports both gut and mental health.
Research shows that including probiotic foods like yogurt can improve not only digestion but also mood, thanks to the gut-brain connection.
Avoiding Foods That May Negatively Affect Mood
Certain foods can lead to mood swings or energy crashes:
- Sugary foods (soda, candy): These can cause quick spikes and crashes in energy, affecting mood stability.
- Processed foods (packaged snacks, fast food): Often high in unhealthy fats, which have been linked to increased risk of depression.
- Alcohol: While it might seem relaxing, it can disrupt sleep and worsen anxiety for some people.
Instead of reaching for a sugary snack when energy is low, try a piece of fruit or a handful of nuts to avoid that afternoon slump.
Practical Tips for a Mood-Boosting Diet
Incorporating mental health-supporting foods can be simple:
- Start your day with a nutrient-rich breakfast like oatmeal topped with berries and almonds.
- Snack on mood-boosting foods like apple slices with almond butter or yogurt with chia seeds.
- Plan meals around a variety of colors on the plate to ensure a range of nutrients.
If you’re short on time, a smoothie with spinach, berries, chia seeds, and a bit of yogurt makes for an easy, brain-healthy breakfast.

A balanced, nutrient-rich diet can contribute to improved mental well-being. Every healthy choice is a step toward a stronger, happier mind. Remember, small changes can lead to big improvements in your mental health over time.

Additional Resources on Diet and Mental Health
Here are some reputable websites where you can find more information on the connection between diet and mental health:

Harvard Health Blog – Diet and Mental Health: https://www.health.harvard.edu/blog

APA – Nutritional Psychiatry: https://www.psychiatry.org

NIH – Nutrition and Mental Health: https://www.nih.gov

Harvard Nutrition Source – Diet and Mental Health:
https://www.hsph.harvard.edu/nutritionsource/

Mental Health Foundation – Diet and Mental Health: https://www.mentalhealth.org.uk/
Mayo Clinic – Healthy Diet for Mental Health: https://www.mayoclinic.org
November 14, 2024

food, health, mental-health, nutrition, wellness
LATE

Sorry, I lost track of my days. I work 7 days on and 7 days off. Once I start my work week it can happen

Today let’s talk about sadness.

We have all felt it. For those of us that are older it may be a constant companion. So, when does it become something worse?

Depression vs. Sadness: Understanding the Difference and Finding Help
Sadness is a natural human emotion that everyone experiences. It is often a response to life events like loss, disappointment, or change.
Depression, however, is a clinical condition that goes beyond temporary sadness and affects all areas of life.
In this post, we will explore the key differences between sadness and depression, how to recognize each, and when it is time to seek help.

What is Sadness?
Sadness is a natural emotional response to a challenging or painful situation. It is usually temporary and diminishes over time. Examples include a breakup, job loss, or argument with a friend. Sadness can sometimes be relieved by self-care, talking to friends, or comforting activities.

What is Depression?

Depression is a mental health condition affecting mood, thoughts, energy, and overall functioning. Common symptoms include persistent sadness, loss of interest in activities, fatigue, and difficulty concentrating. Depression is not always tied to a specific event and can impact daily functioning significantly.

Key Differences Between Sadness and Depression- Duration:

Sadness is temporary, while depression lasts for weeks, months, or years if untreated.-

Intensity: Depression is often more intense, making it hard to function.

– Physical Symptoms: Depression can cause appetite changes, sleep problems, and aches.

Effect on Daily Life: Depression tends to interfere with daily life significantly. – Self-Criticism and Guilt: Depression often involves self-critical or hopeless thoughts.

Coping Strategies for Sadness- Talk to Someone: Share feelings with a trusted person. – Engage in Self-Care: Exercise, hobbies, and relaxation. – Practice Mindfulness: Staying present can help reduce sadness. – Allow Yourself to Feel: Sadness is natural; let yourself process it.

When to Seek Help for Depression–

Persistent Symptoms: If sadness lasts over two weeks or worsens. – Interference with Daily Life: Seek help if daily functioning is affected. – Suicidal Thoughts: Immediate help is crucial if experiencing these thoughts. – Seeking Professional Support: Therapists and counselors can provide effective tools and
treatments.

Self-Help Strategies for Depression– Build a Routine: Daily habits like walking or journaling. – Focus on Small Wins: Break tasks into manageable steps. – Challenge Negative Thoughts: Cognitive Behavioral Therapy (CBT) can help reframe thoughts. – Reach Out: Connecting with loved ones or joining support groups can reduce isolation.

What About Long-Lasting, Low-Level Depression?
Some experience a form of depression that is less intense but lasts for years, known as Persistent
Depressive Disorder (PDD), or dysthymia.
Characteristics include chronic sadness or low mood for most days over at least two years.
Symptoms are less severe but persistent, including low energy and difficulty experiencing joy.
PDD can lead to feelings of hopelessness, but treatment with therapy and, if appropriate, medication can help improve quality of life.

Non-Medication Strategies to Improve Mood and Manage Depression
Get Outside in Natural Sunlight: Spending even 10-15 minutes in natural sunlight each day can boost mood and improve energy levels. Sunlight exposure helps the body produce vitamin D, which plays a role in mood regulation and overall well-being.
Take Vitamin D Supplements: Low levels of vitamin D have been linked to depression. Especially during winter or for people who do not get much sun exposure, a vitamin D supplement can help support mood.
Regular Exercise and Walking: Physical activity, particularly walking in nature, has proven benefits for mental health. Exercise releases endorphins, which are natural mood lifters. Walking outdoors combines the benefits of exercise and sunlight exposure, making it a powerful tool for mental health.
Healthy Diet: Eating a balanced diet rich in whole foods, lean proteins, fruits, and vegetables can support brain health. Nutrients like omega-3 fatty acids (found in fish, flaxseed, and walnuts) are especially beneficial for mood stabilization.

Mindfulness and Meditation: Practicing mindfulness techniques or meditation can help reduce stress and increase awareness of one’s thoughts. This practice can assist in managing negative thought patterns often associated with depression. Sleep Hygiene: Maintaining a regular sleep schedule and creating a restful nighttime routine can improve mood and mental clarity. Aim for 7-9 hours of sleep per night, as sleep is crucial for mental health.
Set Small Goals and Celebrate Small Wins: Depression can make everyday tasks feel overwhelming. Setting small, achievable goals can help build momentum, and celebrating these small wins can boost confidence and motivation.
These natural strategies can be beneficial as standalone practices or as part of a larger treatment plan. While these approaches cannot replace professional care for severe depression, they can support well-being and are accessible lifestyle changes for many people.

Have you tried any of these strategies? Have you overcome depression? Let us know what you did!

November 8, 2024

depression, health, mental-health, mental-illness, sadness, strategies
Coming Soon ~10/31

Be a Coffee Bean! How adversity can bring out your strengths

Life can be tough, and sometimes we feel like we’re stuck in a boiling pot of water. But what if I told you that you could be like a coffee bean? When coffee beans are added to boiling water, they transform their environment instead of letting the environment change them. In my next post, I will dive into the powerful metaphor of the coffee bean and share how we can all embody its strength. Learn how to embrace challenges and use them to become stronger, wiser, and more resilient. Stay tuned for this inspired post on thriving through adversity!

October 26, 2024

adversity, coffe bean
How a Positive Mindset Can Transform Your Life (and Your Faith)

Life is filled with challenges, from daily stressors to profound struggles, such as grief, illness, or setbacks in our personal and professional lives. It’s easy to get caught up in negativity when faced with these difficulties. However, both research and personal experience have shown that cultivating a positive mindset can significantly impact how we navigate life’s ups and downs, leading to a healthier, more fulfilled life.

Why a Positive Mindset Matters

For many years, I found myself stuck in a cycle of negativity, always expecting the worst and feeling that it was simply a part of my personality. I used to dismiss positivity as unrealistic or a “Pollyanna thing.” But through research, faith, and personal growth, I’ve discovered that changing my mindset has been life-changing. It hasn’t been about ignoring problems but rather choosing to focus on the solutions, the blessings, and the possibilities in every situation. And it has made all the difference.

This shift in mindset aligns with biblical teachings as well. The Bible encourages us to focus on what is good and positive, even in challenging times. Philippians 4:8 says:
“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”
This verse reminds us of the power of our thoughts and how focusing on positive, God-honoring things can transform our hearts and minds.

How a Positive Mindset Can Help You

1. Resilience in Adversity: Life can knock us down, but a positive mindset can help us get back up faster. By reframing challenges as opportunities for growth, we can keep moving forward. As James 1:2-3 says: “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.” This resilience is at the heart of what it means to approach life with a positive outlook.

2. Better Mental and Physical Health: Numerous studies have shown that positivity can improve both mental and physical health. It reduces stress, lowers the risk of depression, and even boosts the immune system. This mirrors what we’re told in Proverbs 17:22: “A cheerful heart is good medicine, but a crushed spirit dries up the bones.” Positivity is not only good for the soul; it’s good for the body.

3. Improved Relationships: When you approach situations with a positive attitude, it influences how you interact with others. This positivity creates a ripple effect, strengthening relationships. Ephesians 4:29 guides us to use our words for building up others: “Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.”

4. Enhanced Problem-Solving: A positive mindset helps you stay calm under pressure and think more clearly. Instead of becoming overwhelmed, you can focus on finding solutions. Proverbs 3:5-6 reminds us to trust in God’s wisdom: “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” By trusting in God’s plan and focusing on the positive, we can approach challenges with clarity and confidence.

How Changing My Mindset Changed My Life

In my own life, I’ve seen firsthand how adopting a positive outlook has brought me closer to God and allowed me to better handle the obstacles I’ve faced. I now approach difficulties with faith, knowing that God is working behind the scenes. This shift has deepened my relationships and allowed me to find joy even in hard times.

It has also helped me break free from my past patterns of negativity. By focusing on the good in each day, trusting God’s plan, and making an intentional choice to remain positive, I’ve felt more peace than ever before. Romans 12:2 reminds us to “be transformed by the renewing of your mind.” I now see this renewal as a daily process that has brought tremendous blessings into my life.

Steps to Cultivate a Positive Mindset

• Practice Gratitude: Each day, take a moment to reflect on what you’re grateful for. Gratitude shifts your focus from problems to blessings, aligning with 1 Thessalonians 5:18: “Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.” I thank God for everything in my life as I walk into work in the mornings, it makes the walk go quicker.

• Reframe Negative Thoughts: Challenge your negative thoughts by asking yourself if they’re grounded in truth. 2 Corinthians 10:5 encourages us to “take captive every thought to make it obedient to Christ.” This practice has helped me break free from negative thinking and align my mindset with God’s truth. This one was probably the hardest for me. I had that mindset that if I thought it then it must be true. Now I challenge the logic and ask myself is this true?

• Trust in God’s Plan: When you face setbacks, remember that God is in control. Jeremiah 29:11 reminds us of God’s promises: “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.” Leaning on this promise brings peace even in the hardest times. I also use Romans 8:28, this verse tells you that ALL things work together for good. This means that even in your worst times God is in the mix working on things. We are creatures of habit and want to see things working and God wants us to just trust.

Recommended Books to Help You Build a Positive Mindset

1. The Energy Bus by Jon Gordon_ this book I recently read and was impacted by its message. If you only read one book, make it this one.

2. Mindset: The New Psychology of Success by Carol S. Dweck

3. The Power of Positive Thinking by Norman Vincent Peale

4. You Are a Badass by Jen Sincero

5. The Happiness Advantage by Shawn Achor

I would love to hear how you have changed things with a positive mindset, please share.

October 24, 2024

faith, god, mindset, personal-development, personal-growth, positive mindset, transform your life
From Grief to Growth: How a positive mindset can transform your healing journey.

As I shared in my last post, grief is an inevitable part of life. It touches us all, often in unexpected ways, and the oath to healing is different for each of us. But what if I told you that a positive mindset could be a key factor in navigating through grief? While it may seem difficult, maybe impossible, to stay positive when faced with loss, embracing a mindset of growth can help you find strength even in the darkest times.

In my next post, we’ll explore how shifting your thoughts and embracing positivity can actually aid in your healing process. Stay tuned for strategies, insights and personal reflection on how keeping faith and focusing on growth has helped me-and how it can help you, too.

October 21, 2024

grief to growth, insights, loss, positive midnsight
Understanding and Navigating Grief in Older Adults

Grief, we have all experienced it and by the age of 50 and beyond we have likely experienced a lot of it. Grief is a universal experience, but in older adults it is a cumulative effect. It comes in many forms: the loss of parents, children, friends, health and jobs. Each loss is unique, but when they start to stack up, the burden can feel overwhelming

The loss of parents is a devastating and life changing experience. I remember the moment I realized that I was now the oldest person in my small family. It was a bizarre moment for me that now I am the old one and the matriarch, yet I still feel like I was navigating life myself.

Losing a child, though, is something you can never prepare for as a parent. You hope to be the first one to go. I had been through the loss of my father at 13, grandmother at 21, mother at 26, my younger sister and then my youngest brother. Each loss was hard, but nothing could compare to losing my son. While I feel at peace knowing he is no longer in pain, I still cry when I talk about him. We had a strong bond, and his memory continues to make me smile when I think of our inside jokes.

At this stage of life many of us do not have a spouse to share the grief, maybe no close friends. Perhaps you have had a major life transition, children have left, retirement, loss of independence or change in living situation. These can all add layers to grief. Cumulative loss can feel like sorrow is a constant companion and you have forgotten how to feel anything but sorrow.

There are ways to lighten the burden of grief. What has worked for me is I rely heavily on my faith and draw joy from my grandchildren. Sharing your story with others can help, whether with a friend, a group or through journaling. There are local grief groups in mostly all communities, in person and online. I will provide the links below. I am not a group person so for me I like a lot of solitude. Journaling and writing are outlets that I use. Exercise, even something as simple as a walk, can boost your serotonin and lighten your mood.

Grief may never fully disappear, but you can learn to live alongside it. The journey is your own, and how you cope is personal, but with time and the right support, it is possible to feel joy again. Please feel free to share your story, or ideas, any topics you would like to see covered. All input is welcome.

I have included some Bible verses that can offer you comfort and hope:

1. Matthew 5:4

• “Blessed are those who mourn, for they will be comforted.”

• This verse reassures us that God is with us in our mourning and offers His comfort during times of sorrow.

2. Psalm 34:18

• “The Lord is close to the brokenhearted and saves those who are crushed in spirit.”

• A reminder that God is near when we are hurting, providing strength and comfort to the brokenhearted.

3. Revelation 21:4

• “He will wipe every tear from their eyes. There will be no more death or mourning or crying or pain, for the old order of things has passed away.”

• This verse offers hope for the future, assuring us that pain and suffering will not last forever.

4. Psalm 147:3

• “He heals the brokenhearted and binds up their wounds.”

• A promise that God is a healer, mending our emotional and spiritual wounds over time.

5. John 16:22

• “So with you: Now is your time of grief, but I will see you again and you will rejoice, and no one will take away your joy.”

• Jesus acknowledges that grief is part of life but also reminds us of the promise of joy and reunion.

6. Isaiah 41:10

• “So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.”

• This verse is a powerful reminder that we are never alone in our struggles—God’s strength is always available to us.

7. 1 Thessalonians 4:13-14

• “Brothers and sisters, we do not want you to be uninformed about those who sleep in death, so that you do not grieve like the rest of mankind, who have no hope. For we believe that Jesus died and rose again and so we believe that God will bring with Jesus those who have fallen asleep in him.”

• This passage offers hope and comfort, reminding believers that death is not the end and that we will be reunited with our loved ones in Christ.

I have included a link to thriftbooks.com as it is a place to get books cheaper.

Directory of Free Virtual Grief Support Groups By Type of Loss Experienced, Group and Location (mygriefangels.org)

10 Healing Grief Activities That Can Help You Deal With Loss | LoveToKnow

The Grief Recovery Handbook: The Action… book by John W. James (thriftbooks.com)

15 Books on Grief Recommended by Therapists | Grief Books (rd.com)

October 17, 2024

coping, grief over 50, loss, stories
The Art of Connection

Welcome to WordPress! This is a sample post. Edit or delete it to take the first step in your blogging journey. To add more content here, click the small plus icon at the top left corner. There, you will find an existing selection of WordPress blocks and patterns, something to suit your every need for content creation. And don’t forget to check out the List View: click the icon a few spots to the right of the plus icon and you’ll get a tidy, easy-to-view list of the blocks and patterns in your post.

October 9, 2024
Beyond the Obstacle

Welcome to WordPress! This is a sample post. Edit or delete it to take the first step in your blogging journey. To add more content here, click the small plus icon at the top left corner. There, you will find an existing selection of WordPress blocks and patterns, something to suit your every need for content creation. And don’t forget to check out the List View: click the icon a few spots to the right of the plus icon and you’ll get a tidy, easy-to-view list of the blocks and patterns in your post.

October 9, 2024
Growth Unlocked

Welcome to WordPress! This is a sample post. Edit or delete it to take the first step in your blogging journey. To add more content here, click the small plus icon at the top left corner. There, you will find an existing selection of WordPress blocks and patterns, something to suit your every need for content creation. And don’t forget to check out the List View: click the icon a few spots to the right of the plus icon and you’ll get a tidy, easy-to-view list of the blocks and patterns in your post.

October 9, 2024
Collaboration Magic

Welcome to WordPress! This is a sample post. Edit or delete it to take the first step in your blogging journey. To add more content here, click the small plus icon at the top left corner. There, you will find an existing selection of WordPress blocks and patterns, something to suit your every need for content creation. And don’t forget to check out the List View: click the icon a few spots to the right of the plus icon and you’ll get a tidy, easy-to-view list of the blocks and patterns in your post.

October 9, 2024

Why a Positive Mindset Matters

How a Positive Mindset Can Help You

How Changing My Mindset Changed My Life

Steps to Cultivate a Positive Mindset

Recommended Books to Help You Build a Positive Mindset