Second Story Women's Centre supports women and gender-diverse people, provides
safer spaces, and advocates for social change.
safer spaces, and advocates for social change.
Personal Wellness & Self Care
Personal Wellness does not need to be costly and time-consuming, and should be looked on as a natural part of your daily life. Every day is a good day for self care. Lets make it a habit!
15 Foods To Help Improve Mental Health
1. SPICES TO SUPPORT MENTAL HEALTH. Saffron, turmeric (curcumin), saffron plus curcumin, peppermint (for attention), cinnamon (for attention, ADHD, irritability).
2. DOPAMINE-RICH FOODS. For focus and motivation: turmeric, theanine from green tea, lentils, fish, lamb, chicken, turkey, beef, eggs, nuts and seeds (pumpkin and sesame), high protein veggies (such as broccoli and spinach), protein powders.
3. SEROTONIN-RICH FOODS. For mood, sleep, pain and craving control: Combine tryptophan-containing foods, such as eggs, turkey, seafood, chickpeas, nuts and seeds (building blocks for serotonin), with healthy carbohydrates, such as sweet potatoes and quinoa, to elicit a short-term insulin response that drives tryptophan into the brain. Dark chocolate also increases serotonin.
4. GABA-RICH FOODS. For anti-anxiety: broccoli, almonds, walnuts, lentils, bananas, beef liver, brown rice, halibut, gluten-free whole oats, oranges, rice bran, spinach.
5. CHOLINE-RICH FOODS. Shrimp, eggs, scallops, sardines, chicken, turkey, tuna, cod, beef, collard greens, Brussels sprouts.
6. FRUITS AND VEGETABLES. Aim for Up to 8 a day helps moods.
7. GREEN TEA. There is so many flavours available now if you don't like the taste.
8. MACA. This root vegetable/medicinal plant, native to Peru, has been shown to reduce depression.
9. OMEGA-3-RICH FOODS. To support nerve cell membranes and serotonin. Helps manage moods and inflammation.
10. ANTIOXIDANT-RICH FOODS. Acai fruit, parsley, cocoa powder, raspberries, walnuts, blueberries, artichokes, cranberries, kidney beans, blackberries, pomegranates, chocolate, olive, and hemp oil (not for cooking at high temperatures), dandelion green and green tea.
11. MAGNESIUM-RICH FOODS. For anxiety: pumpkin and sunflower seeds, almonds, spinach, Swiss chard, sesame seeds, beet greens, summer squash, quinoa, black beans, and cashews.
12. ZINC-RICH FOODS. Oysters, beef, lamb, spinach, shiitake and cremini mushrooms, asparagus, sesame and pumpkin seeds.
13. VITAMIN B6, B12, FOLATE-RICH FOODS. Leafy greens, cabbage, bok choy, bell peppers, cauliflower, lentils, asparagus, garbanzo beans, spinach, broccoli, parsley, cauliflower, salmon, sardines, lamb, tuna, beef, and eggs.
14. PREBIOTIC-RICH FOODS. Dandelion greens, asparagus, chia seeds, beans, cabbage, psyllium, artichokes, raw garlic, onions, leeks, root vegetables (sweet potatoes, yams, squash, jicama, beets, carrots, turnips).
15. PROBIOTIC-RICH FOODS. Brined vegetables (not vinegar), kimchi, sauerkraut, kefir, miso soup, pickles, spirulina, chlorella, blue-green algae, kombucha tea.
1. SPICES TO SUPPORT MENTAL HEALTH. Saffron, turmeric (curcumin), saffron plus curcumin, peppermint (for attention), cinnamon (for attention, ADHD, irritability).
2. DOPAMINE-RICH FOODS. For focus and motivation: turmeric, theanine from green tea, lentils, fish, lamb, chicken, turkey, beef, eggs, nuts and seeds (pumpkin and sesame), high protein veggies (such as broccoli and spinach), protein powders.
3. SEROTONIN-RICH FOODS. For mood, sleep, pain and craving control: Combine tryptophan-containing foods, such as eggs, turkey, seafood, chickpeas, nuts and seeds (building blocks for serotonin), with healthy carbohydrates, such as sweet potatoes and quinoa, to elicit a short-term insulin response that drives tryptophan into the brain. Dark chocolate also increases serotonin.
4. GABA-RICH FOODS. For anti-anxiety: broccoli, almonds, walnuts, lentils, bananas, beef liver, brown rice, halibut, gluten-free whole oats, oranges, rice bran, spinach.
5. CHOLINE-RICH FOODS. Shrimp, eggs, scallops, sardines, chicken, turkey, tuna, cod, beef, collard greens, Brussels sprouts.
6. FRUITS AND VEGETABLES. Aim for Up to 8 a day helps moods.
7. GREEN TEA. There is so many flavours available now if you don't like the taste.
8. MACA. This root vegetable/medicinal plant, native to Peru, has been shown to reduce depression.
9. OMEGA-3-RICH FOODS. To support nerve cell membranes and serotonin. Helps manage moods and inflammation.
10. ANTIOXIDANT-RICH FOODS. Acai fruit, parsley, cocoa powder, raspberries, walnuts, blueberries, artichokes, cranberries, kidney beans, blackberries, pomegranates, chocolate, olive, and hemp oil (not for cooking at high temperatures), dandelion green and green tea.
11. MAGNESIUM-RICH FOODS. For anxiety: pumpkin and sunflower seeds, almonds, spinach, Swiss chard, sesame seeds, beet greens, summer squash, quinoa, black beans, and cashews.
12. ZINC-RICH FOODS. Oysters, beef, lamb, spinach, shiitake and cremini mushrooms, asparagus, sesame and pumpkin seeds.
13. VITAMIN B6, B12, FOLATE-RICH FOODS. Leafy greens, cabbage, bok choy, bell peppers, cauliflower, lentils, asparagus, garbanzo beans, spinach, broccoli, parsley, cauliflower, salmon, sardines, lamb, tuna, beef, and eggs.
14. PREBIOTIC-RICH FOODS. Dandelion greens, asparagus, chia seeds, beans, cabbage, psyllium, artichokes, raw garlic, onions, leeks, root vegetables (sweet potatoes, yams, squash, jicama, beets, carrots, turnips).
15. PROBIOTIC-RICH FOODS. Brined vegetables (not vinegar), kimchi, sauerkraut, kefir, miso soup, pickles, spirulina, chlorella, blue-green algae, kombucha tea.