Super Foods That Fight Depression

We’ve all had the blues once in while.  But when they happen on a more frequent basis, it becomes cause for concern. But there are ways to adjust your diet to help stabilize your mood.

It’s imperative to eat meals at regular intervals in order to keep your serotonin levels in check, a chemical in the brain that has a calming effect.  Good nutrition is your best defense for managing depression.

Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in your mood. Here are more food ideas to help you combat depression and kick those blues.

Rich in omega-3 fatty acids, salmon and mackerel are always a great choice for dinner.  Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. 

Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed, or Atlantic, salmon.

A recent study indicated that people who suffer from depression also have lower levels of the antioxidant vitamin E. 

 So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. It’s a healthier alternative for sautéing foods and vegetables.

Dark green vegetables like spinach and peas are high in folate, a key player in the production of serotonin.  They’re also an excellent source of vitamin C and fiber. Fresh is always the best option, as canned versions tend to have lower nutritional value. 

Legumes are also high in folate and protein and low in fat, and are an excellent option for those who are vegetarian or meat-restricted diets. 

Chickpeas are rich in fiber, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. 

Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and hearty vegetable dip.

Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too.

And please, if you’ve been dealing with the symptoms of depression for a while, please contact your doctor to discuss available treatment options and medication that may be available to you.

8 Foods To Boost The Brain And Keep It In Top Shape

We’ve all had days when we didn’t feel like we were ‘on our game.’ And as we age, both our bodies and our brains grow old as well. 

 By making smart food choices though, we can preserve our precious gray matter longer and improve brain function.   

Here are 8 brainy choices for keeping our noggins in tip-top shape.

1. Blueberries have been shown to shield the brain from stress, dementia, and Alzheimer’s disease. 

 Research has also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills.  

2. Avocados though considered a ‘fatty fruit,’ contribute to healthy blood flow and decreased blood pressure, lessening the chances of developing hypertension, which can lead to a stroke.

3. Deep water fish, such as salmon is a wise, freshwater fish choice.  It’s abundant in omega-3 essential fatty acids, which are essential for healthy brain function.

4. Nuts and seeds are good sources of vitamin E, an important vitamin needed by your brain to stave off declining cognitive functions. 

5. Cashews, peanuts, walnuts, sunflower and sesame seeds and almonds are all great choices.  

6. wheat, brown rice, and oatmeal also contribute to a healthy brain by reducing the risk for cardiac disease.  

By promoting a healthy heart and improved blood flow, the brain is sure to thrive via excellent oxygen and nutrient delivery through the bloodstream.   

Complex carbohydrates also supply the brain with a steady stream of glucose that enhances brain function. 

It's important to avoid simple carbohydrates often found in junk food because the glucose gives the brain a short-lived sugar high, often followed by a crash that makes you feel hungry and tired.

7. Freshly brewed tea also has potent antioxidants, especially the class known as catechines, which also promotes healthy blood flow. Since black teas do contain caffeine it’s important to use it sensibly. 

8. Dark chocolate has powerful antioxidant properties, contains several natural stimulants, which enhance focus and concentration, and encourages the production of endorphins, which helps improve mood. 

Again, moderation is the key. Enjoy and stay safe.

How To Take Care Of Sensitive Teeth

As millions of people all around the world know, sensitive teeth can make life in general a nightmare.

Sensitive teeth comes with pain and discomfort that can make eating or drinking your favorite foods a painful experience.  Although you may suffer from sensitive teeth, you can rest assured that they can be treated.

Normally, this condition presents tooth pain after drinking cold liquid, eating hot or cold foods, or breathing cold air.  If the pain becomes too much to bear, you should immediately see your dentist, as the nerve of your tooth could be exposed.

 Normally, sensitive teeth starts when the gums begin to pull away from the teeth.  With the gums being a protective blanket, they cover and protect the teeth’s roots.

When the gums recede and pull away, the roots have no protection, and therefore they will be exposed.

The exposed root tips contain small tubules that lead directly to the nerves of the teeth.  Whenever pressure, hot, or cold elements travel down the tubules, it will trigger the nerves and result in pain.

 Those who don’t have sensitive teeth will have their gums covering the tubules, which prevents these types of things from happening.

The idea here is to stop tooth sensitivity and keep the gums healthy.  If you reduce the pressure you use when brushing your teeth, you’ll find that your gums will remain healthy.

When taught to brush their teeth, most people are instructed to use a lot of force.  While this can get the teeth clean, it will also tear at the gums, which can lead to sensitive teeth.

If you have sensitive teeth now, you should try using an electric toothbrush such as the Sonicare advanced.

Although you may have sensitive teeth now, there are ways you can help to improve your gums and your teeth.

 There are several toothpastes out there on the market that contain potassium nitrate, which helps to reduce pain and discomfort associated with sensitivity.

Although there are several toothpastes to choose from, Sensodyne and Closeup are the preferred.  It’s recommended by dentists as being the best, simply because it affects the nerve of the tooth and stops the pain where it starts.

Mouthwash can also help tooth sensitivity, providing it contains fluoride.  You can also ask your dentist which mouthwash he recommends, as there are several to choose from.

 Scope is a great brand to use, as it offers you plenty of fluoride without any alcohol. Unlike Listerine, Scope won’t burn your mouth when you use it.  It will leave you with a clean feeling, and get your mouth and teeth completely clean - killing millions of bacteria.

If you start using fluoride toothpaste such as Sensodyne and mouthwash, you’ll notice a bit improvement in your teeth and gums.

The sensitivity will begin going away, giving you almost immediate relief.  When you brush, make sure you brush gently, and avoid using any type of force, as it will always cause your gums to recede again.

In the event that using Sensodyne and fluoride mouthwash doesn’t help, you should ask your dentist about other options available to you.

  Your dentist will know what will help you, so you shouldn’t hesitate to ask.  Your dentist will know how to eliminate your sensitivity once and for all, and how to prevent it from coming back.

  Tooth sensitivity is something that many of us have to deal with - although there are ways that you can fight back and prevent the pain and discomfort associated with sensitivity from making your life harder than it has to be.