Economic Effects on Our Health & Well-Being, Part 4

This fourth, and last, installment to the series, “Economic Effects on Our Health & Well-Being,” was intended to be dedicated to nutritional guidance. Although I have a certification in weight management coaching, nutritional counseling is not my area of expertise. Therefore, I can give you a few words of wisdom, which have been reinforced by other nutritional experts: Eileen Weilbacher, Jen Ford, and Nina Segil:

• Consume foods rich in B-vitamins. The various B-vitamins assist in production of red blood cells, nervous system function (can improve brain function and reduce anxiety), and metabolism. Some examples of foods rich in vitamin B are green leafy vegetables, fish, poultry, sweet potatoes, broccoli, and legumes.
• Include omega-3 fatty acids in your diet. Not only are omega-3s heart healthy, they help reduce the symptoms of depression and hypertension. This heart healthy oil can be found in coldwater fish (like salmon), flaxseeds, kidney beans, grape leaves, spinach, and walnuts.
• Don’t be afraid of mono-unsaturated fats. Consuming fat gives us a natural comforting effect. It makes us feel fuller faster, also, preventing the feeling of being hungry-all-the-time and the need to nosh continuously. Recommended sources of mono-unsaturated fats are walnuts (tablespoon of crushed), almonds (tablespoon of slivered), slices of avocado. You can throw them on salads, in yogurt, create shakes, or mix with fruit for a well-balanced, satisfying meal.Therefore, consuming these “good” fats in moderation is recommended.

The following tips were published in my last newsletter. They include health and wellness recommendations for you to follow when under stress.

1) Elect to exercise – It boosts your body’s mental- and physical-coping mechanisms.

2) Resist overindulgence in “comfort foods“ – Mentally, it can induce feelings of guilt. Physically, perpetual overindulgence in food leads to weight gain, which spurs various health risks.

3) Consume caffeine in moderation – Stimulants promote anxiety. Some research has also shown that our body’s inflammatory response to caffeine can perpetuate or worsen any inflammation in our organs.

4) Include nutrient-rich foods in your diet – Nutrient-rich foods (particularly organic) sustain you longer, making you less vulnerable to cravings for “comfort foods.” Once absorbed, they help your body cope better, mentally and physically, by restoring hormonal balance, providing energy, and reducing inflammation.

5) Recognize your accomplishments - Be grateful of everything you were able to do throughout your day, including making friends smile or having dinner with your family. Being aware of all that you are able to offer the people around you at home, work, and play helps prevent a dismal state of mind.

6) Focus on your desires -  “The Secret” helped us understand it, as life coaches around the world advise it – visualize what you want and not what you fear. Visualization leads to fruition.

7) Laugh often – My favorite recommendation from Dr. Norman, “Research shows that laughter produces both physical and psychological dividends. It reduces stress and anxiety and increases tolerance to pain. Since, when we laugh, we stretch muscles, breathe faster, and send more oxygen to our tissues, some have compared the benefits of laughter to mild exercise.”

Think in 8s – For the superstitious, this is the number representing prosperity.

All of our tips are applicable to your life, even when you are not under stress. However, these good habits are easily forgotten when we are distracted by stressors. Please use these posts as reminders, and good living habits.

Tags: caffeine, Dr. Marcus Norman, economic wellness, eileen weilbacher, monounsaturated fat, nina segil, nutrition, omega-3, red jen ford, stress management, the secret, vitamin B