Life Hacks to Improve Nutrition for Mental Health
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The presentation focuses on the role of nutrition in improving mental health, specifically in treating depression and anxiety. The speaker emphasizes the importance of making small, simple changes to one's diet rather than completely overhauling it. One example of a small change is increasing water intake, which should be focused on for a month before moving on to another change. Another suggestion is to eat colorfully by including at least three different colors on the plate at every meal. The speaker encourages experimenting with new recipes and foods, even ones that were disliked in the past, as tastes can change over time.
Personal preferences for certain foods are highlighted, such as preferring freshly picked asparagus over store-bought ones. The option of growing one's own salad greens using hydroponic setups is also mentioned. It is recommended to carry a water bottle at all times to increase water consumption and to be mindful of the dehydrating effects of caffeine and alcohol. Gradually reducing processed foods is advised to avoid feeling stressed or deprived. Starting with one meal a day without processed foods and gradually increasing to three meals a day is suggested. The importance of not completely eliminating any food unless medically necessary is emphasized, as it can lead to feelings of deprivation and potential bingeing later on.
Strategies for portion control and managing cravings are also provided. Keeping favorite treats in the freezer makes it take longer to eat and allows for smaller portions. Snack-sized bags of treats like M&M's should be bought and only one should be kept accessible at a time to avoid overeating. Only buying or having access to preferred foods when dining out prevents continuous grazing. Prepared vegetables and fruits, such as baby carrots, apples, and grapes, should be readily available to satisfy snack cravings. Keeping processed foods out of sight and fresh fruits on the counter can help reduce temptation. The importance of starting with one small change, sticking to it until it becomes a habit, and then making another change is emphasized.
The presentation focuses on the role of nutrition in improving mental health, specifically in treati