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Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? While we all know that organic, non-GMO fruits and vegetables of any kind are good for us, some are far better than others.

Fortunately, many crowd favorites such as spinach, kale, and collard greens are packed with vitamins, minerals, fiber, and even protein.

Not to mention, dark leafy greens are very versatile and can be incorporated into your diet in fun, delicious ways.

Do you want to support memory and reasoning as you enter your golden years? Eat your leafy green vegetables! A study found that people who ate the most leafy greens each day had slower rates of cognitive decline compared to those who ate the least. This was even true after adjusting for other factors including lifestyle, education, and overall health.

Organic vegetables contain high levels of folate B9. B vitamins facilitate the production of neurotransmitters chemicals that transfer messages from the brain to the rest of the body in the brain.

Folate is found in leafy green vegetables such as spinach, broccoli, and lettuce as well as in lemons, bananas, and melons. I have a secret to tell you about how to get rid of belly-bloating. You guessed it — leafy greens! Leafy greens contain high amounts of potassium, which is a mineral and an electrolyte.

Potassium is essential to keep an optimal fluid balance in your body. A single cup of cooked spinach contains a whopping mg of potassium to get you well on your way to meeting your daily requirements.

Beta-carotene, a form of vitamin A, is the plant pigment that we normally associate with carrots and other yellow-orange veggies.

It is also hiding in leafy greens. Fall is one of my favorite times of year because the leaves change color. As they lose chlorophyll the pigment that makes them green , you begin to see the red, orange, and yellow pigments that the green leaves contain underneath.

Beta-carotene can support a youthful glow in your skin and even works from the inside out as a natural sunscreen , protecting your skin from harmful UV rays. Kale is one of the best sources of beta-carotene, and research shows that cooking, juicing, or dehydrating kale helps your body better absorb beta-carotene.

A big green smoothie is a great way to start your and relieve stress , Dark leafy greens are an excellent source of folate, which helps your body produce mood-regulating happy hormones such as dopamine and serotonin. You can get plenty of calcium for optimal bone health from eating leafy greens.

Green veggies such as broccoli and kale contain high amounts of all-important vitamin K, which promotes the formation of proteins that build bones and clots your blood. Everyone wants to keep a youthful glow to their skin.

The fountain of youth is found in leafy greens. Leafy greens help delay the shortening of telomeres, the protective caps on our DNA that shorten with age.

Broccoli sprouts, in particular, help preserve telomere length. The beta-carotene found in leafy vegetables converts to vitamin A in the body, which supports the reduction of fine lines and wrinkles, smooths the complexion, reduces dullness, and stimulates cell turnover for clear skin.

Supporting a healthy inflammatory response is essential to reduce your risk of developing an autoimmune disease. Eating a serving of leafy greens with every meal facilitates healthy blood glucose levels. Even just including one extra serving of green leafy vegetables daily can make a big difference in blood glucose levels.

Broccoli and broccoli sprouts are great green veggies to help lower blood glucose levels. Spinach and kale, which are also high in vitamin C, are also leafy greens to incorporate into your diet to help regulate blood glucose.

If you have leaky gut , food sensitivities , or autoimmune disease , getting more dark leafy greens is essential to your diet. A recently discovered gene known as T-bet that gets switched on by cruciferous veggies such as broccoli or brussels sprouts instructs precursor cells in your intestinal lining to produce innate lymphoid cells ILCs.

The ILCs found in leafy greens protect your body against gut infections and facilitate a healthy inflammatory response. They also support a healthy immune system response and help seal the tight injunctions in your gut.

ILCs also support an optimal balance between good and bad bacteria in your gut microbiome. Taming the toxins is an essential component of The Myers Way® , and another benefit of leafy greens.

Dark leafy greens are expert detoxifiers , thanks to chlorophyll—the pigment that makes them green! Some of the best foods to eat for stress include dark leafy greens, turkey breast, wild-caught Alaskan salmon, fermented foods, blueberries, and more. Nearly 40 percent of Americans report overeating or eating unhealthy foods as a result of stress.

While it may seem tempting to drown your anxiety in a bowl of ice cream or calm your nerves with a bag of chips… eating junk foods while stressed may be particularly dangerous to your health.

Among a group of chronically stressed women those caring for a spouse or parent with dementia , eating foods high in unhealthy fats and sugar lead to concerning health effects, including a larger waistline, increased abdominal fat, more oxidative damage, and more insulin resistance.

There appears to be a stress pathway that works through diet — for example, it could be similar to what we see in animals, where fat cells grow faster in response to junk food when the body is chronically stressed.

At the same time, junk foods will only give you a moment of reprieve. After the initial pleasure wears off, you may find yourself battling mood swings, irritability, and other unpleasant emotions on top of the stress, courtesy of the sugar, trans fats, artificial colors, monosodium glutamate MSG , and whatever other synthetic ingredients you may have consumed.

On the other hand, by choosing healthy foods you can actually impact your mood on a positive note, helping to relieve tension, stabilize blood sugar, and send your stress packing. Had a long day at the office? Kids acting out all day? Feeling a financial crunch or relationship strain?

Grab your fork and dig in to the following stress-busting superfoods. Dark leafy greens like spinach are rich in folate, which helps your body produce mood-regulating neurotransmitters, including serotonin and dopamine.

One study found people who consumed the most folate had a lower risk of depression than those who ate the least. Not to mention, research from the University of Otago found eating fruits and vegetables of any sort except fruit juice and dried fruit helped young adults calm their nerves.

Department of Psychology researcher Dr. Tamlin Conner said:. Turkey is a good source of tryptophan, an amino acid protein building block that your body converts into serotonin. Research shows that argumentative people who consumed tryptophan become markedly more pleasant, with researchers noting:.

The secret to improving your mental health is in your gut, as unhealthy gut flora can have a detrimental impact your brain health, leading to issues like anxiety and depression. Beneficial bacteria have a direct effect on brain chemistry, transmitting mood- and behavior-regulating signals to your brain via your vagus nerve.

For instance, the probiotic Lactobacillus rhamnosus was found to have a marked effect on GABA levels in certain brain regions and lowered the stress-induced hormone corticosterone, resulting in reduced anxiety- and depression-related behavior. Women who regularly ate yogurt containing beneficial bacteria had improved brain function compared to those who did not consume probiotics.

Specifically, they had decreased activity in two brain regions that control central processing of emotion and sensation:. The fact that this study showed any improvement at all is remarkable, considering they used commercial yogurt preparations that are notoriously unhealthy — loaded with artificial sweeteners, colors, flavorings, and sugar.

Most importantly, the vast majority of commercial yogurts have clinically insignificant levels of beneficial bacteria. Clearly, you would be far better off making your own yogurt from raw milk or eating other fermented foods, like fermented vegetables, to support your gut health and mood.

As explained by Dr. Natasha Campbell-McBride, a medical doctor with a postgraduate degree in Neurology, toxicity in your gut can flow throughout your body and into your brain, where it can cause symptoms of poor mood, autism, ADHD, depression, schizophrenia, and a whole host of other mental and behavioral disorders.

With this in mind, it should be crystal clear that nourishing your gut flora by eating fermented foods and avoiding processed foods and sugar is extremely important to support a positive mood. Found in salmon, sardines, and anchovies, or supplement form, such as krill oil, the animal-based omega-3 fats EPA and DHA play a role in your emotional well-being.

There are a number of vendors, like Vital Choice, that have documented radiation free salmon.

Also, as TIME reported:. One study found eating two servings of pistachios a day lowered vascular constriction during stress, which means the load on your heart is reduced since your arteries are more dilated.

Not to mention, you might find the rhythmic act of shelling pistachios therapeutic, as doing a repetitive activity can help quiet racing thoughts in your head. Pistachios are at high risk of contamination by a carcinogenic mold called aflatoxin and may be bleached or fumigated during processing; choose organic pistachios and avoid those that are dyed, bleached, or show signs of decay.

Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure. In , scientists evaluated the effects of vitamin D on the mental health of 80 elderly patients and found those with the lowest levels of vitamin D were 11 times more prone to be depressed than those who received healthy doses.

Low vitamin D levels are also associated with an increased risk of panic disorders. While you can get some vitamin D in foods like salmon, egg yolks, and mushrooms, your best solution for optimizing your levels is through sensible sun exposure.

Magnesium, which acts as a precursor for neurotransmitters like serotonin, is well-known for its role in helping to regulate your emotions and enhance well-being.

Carolyn Dean, a medical and naturopathic doctor, has studied and written about magnesium for more than 15 years. The latest edition of her book, The Magnesium Miracle, details 22 medical areas that magnesium deficiency triggers, including anxiety, panic attacks, and depression.

Seaweed and green leafy vegetables like spinach and Swiss chard can be excellent sources of magnesium, as are some beans, nuts, and seeds, like pumpkin, sunflower, and sesame seeds. Avocados also contain magnesium. Those who ate half an avocado with their standard lunch reported being 40 percent less hungry three hours after their meal, and 28 percent less hungry at the five-hour mark compared to those who did not eat avocado for lunch.

The study also found that avocados appear helpful for regulating blood sugar levels. This combination of satiety and blood-sugar regulation can help keep your mood steady, even in times of stress. Sugar can lead to fluctuations in blood sugar, which can bring on mood swings, but its role in poor mood actually goes much deeper than that.

There are at least three potential mechanisms through which refined sugar intake could exert a toxic effect on your mood and mental health: By choosing healthy foods you can actually impact your mood on a positive note, helping to relieve tension, stabilize blood sugar, and send your stress packing.

Gluten, a protein found in grains such as wheat, rye, and barley, may negatively impact mood and brain health. In fact, a number of studies indicate that wheat can have a detrimental effect on mood,19 promoting depression and even more serious mental health problems such as schizophrenia.

One mechanism that can help explain the mysterious connection between wheat and mental health problems is the fact that wheat inhibits production of serotonin.

Neurotransmitters like serotonin can be found not just in your brain, but also in your gut. In fact, the greatest concentration of serotonin, which is involved in mood control, depression, and aggression, is found in your intestines, not your brain!

Wheat in particular has also been implicated in psychiatric problems, from depression to schizophrenia, due to Wheat Germ Agglutinin WGA , which has neurotoxic activity. The list of potentially mood-busting ingredients in processed foods is a long one. Aside from sugar and gluten, they may also contain trans fats, artificial colors, monosodium glutamate MSG , artificial sweeteners, and other synthetic ingredients linked to irritability and poor mood.

Your diet plays an important role in stress management. EFT was developed in the s by Gary Craig, a Stanford engineering graduate specializing in healing and self-improvement. EFT stimulates different energy meridian points in your body by tapping them with your fingertips, while simultaneously using custom-made verbal affirmations.

This can be done alone or under the supervision of a qualified EFT therapist. Since these stressors are usually connected to physical problems, your physical symptoms can improve or disappear as well. At Kuna Chiropractic, we help our patients with lifestyle and nutritional changes.

Using natural, holistic treatments, we help relieve patients of their stress and make suggestions that can help patients avoid stress discomfort in the future. For more information about reducing stress this holiday season, or to get an adjustment from our talented chiropractor Dr.

Kevin Rosenlund, contact us today at I was referred to Dr. Rosenlund because of how well he treated me after I was involved in an auto accident and sustained whiplash injuries. I met Dr. Rosenlund several years ago after he successfully treated one of my high school baseball players for an elbow and shoulder injury.

After getting hurt on the job, I was referred to Kuna Chiropractic for neck and back pain so I could feel better and get back to work quickly. Kevin Rosenlund. The Study — Superfoods That Reduce Stress Nearly 40 percent of Americans report overeating or eating unhealthy foods as a result of stress.

Green Leafy Vegetables Dark leafy greens like spinach are rich in folate, which helps your body produce mood-regulating neurotransmitters, including serotonin and dopamine.

Organic Turkey Breast Turkey is a good source of tryptophan, an amino acid protein building block that your body converts into serotonin. Fermented Foods The secret to improving your mental health is in your gut, as unhealthy gut flora can have a detrimental impact your brain health, leading to issues like anxiety and depression.

Wild-Caught Alaskan Salmon Found in salmon, sardines, and anchovies, or supplement form, such as krill oil, the animal-based omega-3 fats EPA and DHA play a role in your emotional well-being.

Blueberries Anthocyanins are the pigments that give berries like blueberries and blackberries their deep color. Pistachios One study found eating two servings of pistachios a day lowered vascular constriction during stress, which means the load on your heart is reduced since your arteries are more dilated.

Yes, you read that correctly—dark chocolate can be considered a superfood when consumed in moderation. The key is to enjoy it in moderation, savouring the rich flavour while reaping its potential anxiety-reducing benefits.

Nuts such as almonds, walnuts, and seeds like flax seeds and chia seeds are excellent sources of healthy fats, including omega-3 fatty acids. These fats have been shown to reduce anxiety and improve mood by supporting brain health. They also contain magnesium, which can help relax muscles and calm the nervous system.

Beans, lentils, and chickpeas are fantastic sources of plant-based protein and complex carbohydrates. They have a low glycemic index, meaning they release energy slowly and steadily, helping maintain stable blood sugar levels.

This can prevent mood swings and reduce anxiety associated with blood sugar fluctuations. Berries, such as strawberries, blueberries, and raspberries, are excellent additions to a vegetarian diet for anxiety relief. They are rich in antioxidants, particularly vitamin C, which has been associated with reduced anxiety and improved mood.

Berries also provide dietary fibre, promoting digestive health and a sense of fullness that can contribute to overall well-being. Plus, their natural sweetness makes them a delightful addition to your diet.

Leafy greens like spinach, kale, and Swiss chard are packed with nutrients that promote mental health. They are rich in folate, a B-vitamin that is essential for neurotransmitter production. Folate deficiency has been linked to mood disorders, so adding more leafy greens to your diet can provide the necessary nutrients to help combat anxiety.

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