I have recently read a leaflet by Dr. Guy Holmes who is a Clinical Psychologist, Shropshire’s Psychology Consultancy Service and Jan Wallcraft, psychiatric survivor, reseacher and author. While reading the leaflet, I found I was doing some things correctly, some things incorrectly, and some things were completely new to me.
In the first part of the leaflet it states that the MIND, Food and Mood Project revealed the relationship between eating well and feeling good. Amanda Geary’s book The Food and Mood Handbook was a major source for the leaflet and can answer questions one may have regarding food, nutrition and psychological well-being.
Many of the symptoms' of irregular eating (going a long time without food and then eating a lot because one’s body is so starved) can cause low blood sugar, apathy, and low mood. When in this state, one’s body may crave foods high in sugar causing a rapid rise in blood sugar. This can lead to cycles of highs and lows in mood, the shakes, irritability, and anger. Eating a well balanced varied diet on a consistent schedule can lead to better functioning of mind and body. Choosing relatively low in fat and salt diet includes: fresh or lightly cooked vegetables, fruits, high fiber foods, nuts, oily fish and lean meats. The importance of a varied diet can improve one’s chance of sticking to eating in a well balanced way.
The leaflet gives information about some specific vitamin supplements.
· Folic Acid: can be accessed through green vegetables, liver, whole meal bread and cereals, rice, nuts and oranges. A deficiency may cause a depressed mood. Anti-convulsant drugs inhibit the body’s ability to absorb folate.
· Iron: can be accessed through spinach and other dark leafy greens (collards, kale, and mustard green), dried fruits, egg yolks, beans, lentils, chick peas, soy beans, and artichokes. Low iron has been associated with anxiety, depression, and decreased motivation for exercise.
· Zinc: can be accessed through shellfish and green leafy vegetables can create a calming effect.
· Vitamin B6: can be accessed through broccoli, lentils, nuts and bananas. Deficiencies in B6 can lead to irritability, depression, fatigue, and learning problems.
· Vitamin B5: can be accessed through eggs, kidneys, mushrooms, and pork. B5 has been known to be the anti-stress vitamin.
· Calcium and Magnesium: can be accessed through dairy foods, fish, green leafy vegetables, nuts, seeds, grains (e.g. quinoa and amaranth) and micro-algae supplements (wild blue-green algae, spirulina, and chlorella). Calcium and magnesium are natural tranquillizers and can aid in reliving nervousness, tantrums, anxiety, and depression.
Foods such as fizzy drinks, highly processed foods, chocolate and sweets can cause negative effects on blood sugar levels that could result in mood swings. However there are some starchy foods that do not create this effect. The safe starches include oats, beans, lentils, yams, millet, sweet potatoes, basmati or brown rice, whole grain pasta, bananas, apples, and pineapple.
If one is a smoker one will need to more Vitamin C which can be accessed through bell peppers (green, yellow, orange, and red) and citrus fruits (oranges and grapefruit).
I like fizzy drinks. To avoid drinking soda I buy club soda and mix it with juice (2/3 club soda 1/3 juice) or I just drink the club soda with a slice of lemon or add whole fruit such as raspberries to add a hint of flavor. Bottled fruit juices should be consumed in moderation and not be relied upon as a fruit serving. Since I have a juicer the whole fruit is liquefied and still has many nutrients. The juicer also allows me to make juice blends such as carrot/apple/ginger. Jack LaLanne’s power juicer is the model I have but there are many models/brands and most thrift store have them as well.
Multi-vitamins with iron can help but are not a replacement for whole foods, preferably fresh whole foods.
As a mental health consumer I take medication. Medications have side effects that may include nausea, disturbance in taste, and dry mouth. Here are some suggestions that may help with these side effects. Other side effects treatments may be addressed with a dietician or nutritionist.
· Disturbance of taste:
ü allow food to cool to a medium heat or eat cold meats
ü avoiding saccharine if you have you have bitter taste
ü gargling with lemon juice to reduce metallic tastes
ü eating sharper fruits (e.g. grapefruit, gooseberry) and add spice to desserts to reduce sweetness
ü avoiding processed foods to reduce saltiness
ü drinking more water (water at room temperature is absorbed faster than cold water)
· Dry Mouth:
ü Frequently sipping drinks (not coffee or caffeinated or high in sugar; plain water is the best)
ü Stimulating salvia with sugar free gum, eating pineapple chunks and/or grapefruit segments, and snacking on ice chips will help not only help with dry mouth but also good dental health as well.
· Loss of Appetite due to Nausea:
ü Preparing food in advance to be eaten when appetite returns and add ginger to calm nausea. Savory rather than sweet flavored foods will help as along as one avoids fatty foods.
ü Not lying down soon after eating.
Mental and physical healths are inter-linked. Those of us on fixed limited incomes will have a hard time affording the very things that will support good nutrition. Poverty in itself creates stressors on consumers including a sense of hopelessness and frustration. To overcome some of these stressors I have made room in budget for whole food consumption. I also go to the grocery store more often with particular items in mind, so that what I am buying is fresh and will be made and eaten within the next few days of purchase. I also go to many stores for different items because they may be cheaper at one store than the others with my staple items. I save receipts and review them to see where my money is going and how often I need to buy certain products. This gives me an idea of what I really eat and what I mean to eat but goes to waste because I do not eat it quickly enough. I cook on Sundays a dish that I can eat over the course of a few days that has all the food groups in one pot. The consistent message of reducing one’s fat, sugar, salt, and alcohol intake( though as consumers we should be aware of the effects of alcohol with medication and diagnosis); eating 5 portions of fresh fruit and raw or lightly cooked vegetables per day; eating high fiber foods; oily fish and above all having a varied diet. This change may seem difficult at first since fast and processed foods are so readily available and cost less. An easy first step is to drink at least 2-3 liters of water a day is the quickest and cheapest way to detoxify the body. Substituting boiled rice or other whole grains for chips, steaming instead of frying fish and chicken reduces the intake of fats. Replace candy for whole fruits to satisfy craving for sweetness.
The best first step is talk with a dietician who can help custom design a plan for your goals and budget. It may take a few months to figure out how to achieve this transition, but it is worth it in the long run. When we eat better we can feel better and have the fuel to deal with the mental energy we expend as well as the physical energy it takes to function during the day. Here at Southport we have an abundant garden that provides us with fresh produce and herbs to make our meals with. Join a cooking group and learn how to incorporate fresh produce into recipes. If your schedule does not permit that be around for the $1 lunches and enjoy a healthy well portioned meal. Learn about growing foods in LSP by showing up for Greenhouse offered Mondays/Wednesdays/Fridays.
By Nicole Black
