Health, Nutrition, Wellness and Immune Support Tips
Mental health refers to your overall psychological well-being: the way you think, behave, handle challenges, stress, and bounce back from it all. The current pandemic has affected many of our mental health but these 3 simple things can help you take control of your mental health.
1. GROWING MICROGREENS IN KITCHEN GARDEN
· Numerous studies show a positive and therapeutic effect horticulture has on our health. Concentrating on tending and watering our plants induces a calming effect. In fact, soil makes our brain react in the same way as antidepressants!
2. DEVELOPING AN INTEREST IN COOKING
· Investing your time and energy on achievable creative projects like cooking and baking can make you happier and more relaxed according to a study published in the Journal of Positive Psychology. No wonder baking banana bread has been all the rage during this pandemic!
3. CLEANING AND DECLUTTERING
· It’s natural to feel stressed and anxious when things are out of order… including our homes. Cleaning utilizes our mind – we feel a sense of accomplishment because our decision making and problem-solving skills are put to use, not to mention, you get a clean household!
Try these out and let us know if it helps alter your state of mind in any positive ways.
- July 8, 2020, 3pm
- The Remedy Pharm
You’ve heard that 8 hours of sleep is needed for quality sleep and good health, but are you still having trouble sleeping through the night? Try these four sleeping habits to improve your sleep.
1. MAINTAIN A SLEEP SCHEDULE
Knowing what time you are going to retire at the end of every day and begin a new day helps regulate the body’s natural clock, known as the circadian rhythm, and helps you fall asleep better.
2. SET THE TIME TO SLEEP BEFORE GOING TO BED
Setting a bed time prepares both your mind and body for sleep. Some relaxation techniques can help treat insomnia such as soft music, reading a book or taking a hot bath.
3. AVOID CAFFEINE AND EATING TOO MUCH BEFORE BED
Do not consume caffeine 3-4 hours before sleeping as they are stimulants designed to keep you awake for longer and takes longer to slow down.
Heavy meals can also cause stomach discomfort which leads to tossing and turning in bed.
4. CREATE A SLEEP-INDUCING ENVIRONMENT
A dark, quiet, cool room can promote better sleep. You can achieve this with heavy blackout curtains, earplugs, lower the temperature of your room, and keep your electronics away. In fact, put your cell phone in a different room altogether.
A good sleep environment means your brain will not be distracted so you can get better sleep at night. If you’re still having trouble getting a good night’s rest, call us to schedule a 15-min free Nutritional Consultation to speak with our experts on how we can help you achieve better sleep.
- July 2, 2020 4pm
- The Remedy Pharm
According to Dr. Sahil Khanna, Gastroenterology at Mayo Clinic, there is currently no evidence of an increased risk for getting COVID-19 if you have known digestive issues. However, people with an illness called common variable immunodeficiency are predisposed to getting viral infections in the gut. Patients with inflammatory bowel disease are also believed to be at a higher risk.
Data from two small studies show that symptoms can be present alone or during the course of the illness. Patients can either have concomitant gastrointestinal symptoms (if you have lung symptoms and gastrointestinal symptoms on top of that) or gastrointestinal symptoms and no other respiratory symptoms. The reported symptoms are mostly diarrhea, nausea and vomiting, but loss of appetite can be seen in some patients as well.
There is also a possibility of COVID-19 being present in the stool and absent in the respiratory tract, although more information is needed to assess this.
Hand-washing, maintaining strict hygiene, and constantly disinfecting frequently-touched surfaces are the cornerstone to preventing COVID-19. Rubbing your hands with an alcohol content over 60% is effective as well and The Remedy Pharm currently carries this if you’re in need.
If you have questions about your gut and digestive health, schedule a FREE 15-min consultation with our certified nutritionist, Rande Freedman BS, NC, CLE who specializes in gastrointestinal issues
- June 30, 2020 12pm
- The Remedy Pharm
The right food is vital for your mental health and certain foods are more beneficial than others to boost your mood. With the ongoing COVID-19 pandemic, we need to pay closer attention to what we consume to optimize both our physical health and mental health.
Studies have shown that high-fat diets that include sugar-sweetened food and drinks are associated with a greater incidence of mood disorders because what you eat directly affects cognitive abilities, memory functions, and emotions.
Pay close attention to foods that activate positive emotions such as:
- Fruit and berries: oranges, bananas, strawberries, blueberries, and apples. You will increase your intake of dietary fibre, vitamins, minerals and antioxidants which are all known to reduce oxidative stress, inflammation, and mood disorders.
- Fermented foods: yogurt and kimchi . The microbial action performed by fermented foods improves digestion and magnifies anti-inflammatory & antioxidants activities in the body which improves overall brain function and mood.
- Dark chocolate: yes, you read that right! Chocolate! Cacao is high in antioxidants and eating dark chocolate (in moderation, of course) helps to improve cognitive function and mood. The darker the concentration of cacao, the better it is for your mood.
- Fatty fish: salmon, tuna, herring, anchovies, and swordfish are packed with vitamins and minerals, especially omega-3 fatty acids, to improve brain function, reduce stress and cell damage, and overall fight against depression.
- Whole grains: barley, quinoa, rice, and millets. Not only do these high-fiber foods help you with digestion and lose weight, but it also boosts your mood and regulate neurotransmitters.
Have questions about what foods you should be eating to improve your mood? Contact us now to schedule your free 15-min consultation with one of our certified nutritionists.