Nutrition and Mood

Food-Nutrition-Brain health. Nutritional medicine is getting more attention now in the field of mental health. More evidence shows good quality nutrition promotes brain and mental health while eating low quality food (e.g. processed food and refined sugars) can promote inflammation and oxidative stress and therefore, damaging our brain cells and worsening mood disorder. Food we eat can affect how we feel. Studies also shows that nutrients link to brain health include B vitamins, omega 3 fatty acids, choline, iron, zinc, magnesium, vitamin D and amino acids.

Probiotics also has been shown to reduce anxiety, perception of stress and mental outlook. Mediterranean and Japanese diet contains higher portion of vegetables, fruits, unprocessed grains, and seafood. These diets are found to have a lower risk of depression than typical Western diet as per researchers.

What do we learn from these studies? Be aware of what we eat can affect how we feel long term. Cutting down on sugary and processed food, replacing with unprocessed and wholesome foods will have positive impact on how you feel. Adding probiotics and nutritional supplement of good quality will enhance the overall general well being.

Food for thought: ‘healthy food-> positive thought; Unhealthy food -> negative thought’

Reference:

www.worldhealth.net

Nutritional psychiatry: Your brain on food http://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

Jerome Sarris, Alan C Logan, Tasnime N Akbaraly, G Paul Amminger, VicentBalanzá-Martínez, Marlene P Freeman, et al.  “Nutritional medicine as mainstream in psychiatry.”  The Lancet Psychiatry, January 25, 2015.

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How to take care of our hair & scalp?

During this winter season, you might have started to change your skincare routine. What about your hair and scalp? With decreasing humidity and increasing wind, our skin including our scalp can lose moisture very easily. To protect and promote our scalp and hair health, we got to take care of them from outside in and inside out. We should always keep ourselves hydrated with adequate amount of water intake daily. Maintaining a healthy diet is essential for hair and scalp health. Nutrients that are beneficial to our hair and scalp including but not limited to vitamin A - deficiency can cause dandruff

B vitamins especially biotin, riboflavin and folate are important for strengthen hair shaft and maintaining volume. Inadequate amount can potentiate hair loss.

Vitamin C, D enhances hair follicles health

Vitamin E protect hair from UV damage.

Minerals including copper, zinc, selenium, iron are all important in preventing hair loss, supporting hair growth and keeping hair shine.

Protein and omega 3 fatty acids are also important in hair growth and health.

Remember to keep yourself well hydrated and fully nourished to keep your hair and scalp healthy

What do we need from outside in to feed our hair and scalp?

- Essential fatty acids

Good fats moisturize scalp and strengthen hair shaft. They also help to prevent hair loss and add luster to hair.

- Essential oils like rosemary, lavender, peppermint and spearmint are good for promoting hair growth, good for dermatitis, eczema and dandruff.

- Sodium PCA helps to make hair shine and bounce

- Panthenol enhances the appearance and feel of hair, improves the texture of damaged hair.

- Argan oil helps to repair dry and damaged hair

* Don't forget to avoid harsh chemicals in your hair products (e.g. SLS, parabens, phthalates, synthetic fragrances and artificial colors)

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