In June 2020, depression and anxiety were up threefold across America compared to the same time last year, reports the CDC. The knee-jerk reaction is too often popping a pill. What if we looked at food more methodically to engineer homeostasis within? Eating healthier can improve symptoms like headaches, fatigue, and nausea, says psychiatrist Leela Magavi. Feeling more alert and energetic can domino into other mood-boosting behaviors like exercise and self-care. What’s more, a growing body of research suggests certain nutrients may help rein in anxious feelings and curb depression.

 
Fatten Up Your Diet
People who eat a Mediterranean-like diet—high in omega-3-rich fish, vegetables, nuts, and whole grains, but low in meat and dairy—are the least likely to develop anxiety. Healthy fats lower inflammation (linked to depressive symptoms) and boost production of a specific brain protein (BDNF) that influences neuroplasticity—the brain’s ability to form new connections and communicate effectively, says Jody Bergeron, RN.
Try it: Eat fatty fish, flaxseed, walnuts, chia seeds, and avocados, or take a supple-ment with EPA and DHA to get up to 2,000 milligrams of omega-3 per day.

The Whole of It
Twelve key vitamins and minerals—including iron, omega-3s, magnesium, zinc, plus vitamin C, B6 and 12—help prevent and treat depressive disorders. An international meta-analysis concluded that ingesting a full spectrum (30+) can ease mood dysregulation, ADHD, aggression, and anxiety. Your gut and brain have a direct line of communication, so micronutrients impact inflammation levels and mood, Bergeron says. Vegetables and whole grains keep your gut microbiome diverse and healthy—necessary since nearly 90 percent of the happiness hormone serotonin is produced in the GI tract, she adds.
Try it: Every day, load up on leafy greens, fresh herbs, whole grains (oats, farro, wild rice), quinoa, beans, nuts, cruciferous vegetables (Brussels sprouts, broccoli, cabbage), berries, and other colorful produce. Get more probiotic foods like miso, kimchi, kombucha, and yogurt, too.
Ditch the Sugar to Dampen Depression
Men who consume a lot of sugar are nearly a quarter more likely to develop anxiety or depression over five years, while the low-sugar DASH diet helps older adults stave off depression. Too much sweet stuff creates insulin resistance, which increases inflammation and releases chronic stress hormones, Magavi explains. Higher glucose levels slow brain cell growth and lower overall connectivity.
Try it: Cut back on added sugar, at least to the RDA of 6 percent of daily calories.

The Nutrition Plan to Boost Mood and Fight Depression
Breakfast: Green tea, half a grapefruit, an omelet with sautéed veggies, fresh herbs, a small amount of cheese, and olive oil, plus a side of whole-grain toast.
Mid-Morning Snack: Cottage cheese and blueberries topped with honey crunch wheat germ.
Lunch: Mexican bowl with black beans, farro, corn, red cabbage, leafy greens, avocado, salsa, and cheese.
Afternoon Snack: A few squares of 60 percent dark chocolate with almonds.
Dinner: Broiled wild sockeye salmon or steamed mussels with a side of brown rice and steamed asparagus or broccoli.
Dessert: Plain Greek yogurt topped with berries and whole-grain granola.

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One major concern this time of year is how to undo the excess of the holidays. Helping the gut microbiome is a start. Health-Ade Kombucha is a fermented tea that contains probiotics—the same stuff you get from miso, sauerkraut, and yogurt—which can help add to the healthy bacteria in your gut. Have a serving in […] More

If you’re not familiar with the magic workout machine that is Tonal, let this announcement of its new interactive feature be your overdue intro. The home gym marvel—which uses a digital weight management system as opposed to bulky steel weights to get you jacked— also boasts personalized strength training workouts managed through A.I. Able to bring forth 200 pounds of resistance, the machine uses its silicon brain and advanced software to  “dynamically adjust the weights for each exercise in real-time for your most effective workout.”

Now though, the workout wizards have added in the must-have home gym feature of the pandemic—a live studio component—with its aptly named Tonal Live feature. Launching October 20, this new workout format will build on the existing personalized coaching experience with real-time classes adjusted specifically for each member, helping to bridge the gap between the social element of working out in a class with the solitude of a home gym.
Stand out features include a reworked Tonal Homescreen and mobile app that helps users find and schedule Live workouts, access to an on-demand library of former Live workouts, and the ability to check out the movements in a workout before you get started. There’s also a Social Zone where you can interact with other members and check out their PRs and milestones, and real-time coaching that includes pacing cues, form feedback, and encouragement from the coaches.

“Tonal has always been unique in the way that we’ve approached our workout content with adaptive weights, individualized pacing, and form feedback that are customized to our members in real-time,” says Aly Orady, founder and CEO of Tonal. “As our community has grown over the past few years, we’ve been encouraged by the organic social engagement, the craving for more interaction with our coaches, and the excitement that comes from reaching new milestones; Tonal Live will allow us to connect these elements through a studio experience while retaining the foundation of what differentiates our workouts: personalization, guidance, and feedback.”
Courtesy ImageTo ramp up the new feature, Tonal has brought on four new coaches: Brendon, Nikki, Trace, and Woody. Once Tonal Live debuts in October, Live classes will be added to their on-demand library (24 hours later), which includes thousands of workouts ranging from strength training to HIIT, yoga to barre.

“The team has done a tremendous job of creating a product and content experience that is unparalleled in the market, especially with the launch of Tonal Live,” said Werner Brell, chief experience officer. “I’m excited to expand upon what’s already been built while creating a new vision of the many ways the Tonal product and content experience can excite new audiences and bring added value and increased motivation into our member’s lives.”

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When COVID-19 forced chef and restaurateur Michael Schulson to halt his always-on-the-move schedule, the 61-year-old had no choice but to find a change of pace. Here’s how he lost 35 pounds in two and a half months. When your entire career revolves around food—creating dishes, prepping, cooking, taste-testing—it’s not easy to maintain a steady weight or […] More

Source: Wellness – mensjournal.com More