Your ultimate (realistic) last-minute guide to making the most of the days before Christmas
Amid all the hustle, staying organised and finding small ways to recharge in the last-minute days before Christmas can help you navigate this busy time.
Proper nutrition plays a pivotal role in our overall wellbeing, encompassing physical, mental, and emotional health.
Story of My Life Journal is all about wellbeing, and nutrition plays a major role in that.
Nutrition is not just about satisfying hunger; it’s about providing our bodies and minds with the essential nutrients they need to thrive.
Scientific studies have consistently shown that the food we eat has a profound impact on our mood, mental clarity, and emotional resilience.
Understanding this connection between nutrition and wellbeing can empower us to make conscious choices that support our overall health.
The gut-brain axis is a bidirectional communication system between the gut and the brain.
Emerging research suggests that the microbes in our gut, collectively known as the gut microbiome, play a significant role in regulating mood and emotions.
A balanced and diverse gut microbiome can positively influence neurotransmitter production and reduce inflammation, leading to improved mental health.
Serotonin and dopamine are neurotransmitters that impact mood, happiness, and motivation.
Certain foods can influence the production and availability of these neurotransmitters in the brain.
For example, foods rich in tryptophan, such as turkey, eggs, and bananas, can boost serotonin levels.
Likewise, dopamine production can be enhanced by consuming foods high in tyrosine, such as almonds, avocados, and dark chocolate.
While nutrition plays a critical role in wellbeing, other factors can also significantly influence our mood and mental state.
Quality sleep is essential for emotional regulation and mental clarity. Poor sleep patterns or insomnia can lead to increased stress, anxiety, and reduced cognitive function. Establishing a regular sleep schedule and creating a relaxing bedtime routine can contribute to better sleep quality and overall wellbeing.
Regular exercise is not only beneficial for our physical health but also has a positive impact on mental wellbeing. Engaging in physical activity releases endorphins, which act as natural mood lifters and stress reducers.
High levels of chronic stress can adversely affect mental health. Incorporating stress-reducing practices, such as meditation, mindfulness, or spending time in nature, can help alleviate the negative impact of stress on mood and overall wellbeing.
Exposure to sunlight triggers the release of serotonin, the “feel-good” hormone. During sunny days, spending time outdoors can help elevate mood and combat symptoms of seasonal affective disorder (SAD). Rainy days can evoke a sense of calm and relaxation for many individuals, and the sound of raindrops can be soothing, creating a cozy atmosphere conducive to introspection and contemplation.
Being in nature can lower cortisol levels, the hormone responsible for stress. Engaging in activities like hiking, picnicking, or simply sitting in a park can create a tranquil environment that promotes relaxation and emotional wellbeing. Nature provides a respite from the constant stimuli of urban living, allowing our minds to rest and recharge, and has been shown to improve attention and boost creativity, supporting mental clarity and problem-solving abilities.
Incorporating a diverse range of nutrient-rich foods into your diet can have a significant impact on your mental and physical wellbeing, supporting your mood, cognitive function, and overall health.
| Nutrient | Impact on Mind and Body | Food Sources |
|---|---|---|
| Proteins | Nourishing body and mind | – Salmon: Rich in omega-3 for brain health – Chickpeas: Contains tryptophan for mood – Quinoa: Complete protein with added fiber |
| Monounsaturated Fats | Heart-healthy and cognitive support | – Avocado: High in healthy fats and vitamin E – Olive Oil: A staple of the Mediterranean diet – Nuts (e.g., almonds, cashews) |
| Polyunsaturated Fats | Essential for brain function and mental health | – Fatty Fish (salmon, mackerel, sardines) – Flaxseeds and Chia Seeds – Sunflower and Pumpkin Seeds |
| Vitamin B6 | Supports neurotransmitter function and mood regulation | – Chickpeas: Excellent source of B6 – Chicken and Turkey – Bananas |
| Iron | Essential for oxygen transport and energy production | – Spinach: High in iron and magnesium – Lentils and Beans – Red Meat and Poultry |
| Fibre | Supports gut health and stable blood sugar levels | – Whole Grains (oats, quinoa, brown rice) – Berries and Apples – Broccoli and Brussels Sprouts |
The evidence is clear: nutrition significantly impacts our wellbeing, influencing mood, cognitive function, and emotional resilience.
Understanding the connection between food and mental health empowers us to make informed choices, nurturing our bodies and minds for optimal performance and happiness.
By embracing a balanced and nutrient-rich diet, along with incorporating other positive lifestyle habits, we can pave the way for a healthier and more fulfilling life journey.
From your weekly companion, to your daily support tool – SOML has you covered.
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Story of My Life Journal acknowledges the Wadjuk people of the Noongar Nation as the Traditional Custodians of this Noongar boodjar (Noongar land) on which we operate.
We acknowledge that sovereignty was never ceded, and we thank and pay respect to Aboriginal Elders – past, present, and emerging – for their continuous love and custodianship of the land and waterways we now get to experience and enjoy, from Boorloo (Perth) and the Derbal Yerrigan (Swan River) and beyond.
The Aboriginal people are recognised for telling and sharing stories with one another, and the Story of My Life Journal team draws inspiration from the oldest living culture in the world, as we share stories of our own and support others in understanding theirs.
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