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Food for thought: how nutrition can support your mood and mental wellness

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Food and nutrition play a crucial role in our overall health and well-being. While most of us know that a balanced diet can help us maintain physical health, what we may not realize is that our food and nutrient choices can also affect our mental health and mood.

Studies have shown that there is a strong connection between the food we eat and our emotional state. In fact, research suggests that certain nutrients and dietary patterns can have a significant impact on mental wellness, including reducing the risk of depression and anxiety, improving cognitive function, and boosting our overall mood.

According to Statistics Canada, 46% of Canadians say their perceived stress level is somewhat or much worse than before the pandemic.

Food and nutrition can impact multiple processes that influence our mood and behaviour. These also affect our brain processes, including higher-level cognition, such as social decision-making. This means that you may be able to support better mood and mental wellness by being selective with what you choose to eat.

In this article, we explore four things you can do to help reduce anxiety and better manage your mood and provide tips and recommendations for incorporating nutrient-rich foods into your diet to support your mental well-being.

Balance mood and anxiety with help from magnesium

The mineral magnesium is responsible for over 300 biochemical functions in the body. Most notably, magnesium plays a role in helping us calm the nervous system and find a night of better sleep. It’s also involved in the production of melatonin, a hormone that helps control sleep and wake cycles.

Help from healthy fats

Getting enough healthy fats does so many wonders for the body and mind. Foods like avocados, walnuts, ground flax, organic eggs and wild fish are thought to support mood regulation, blood sugar regulation, sleep and energy levels. These foods may help keep our cognitive and emotional health in check since they can affect our hormonal system.

Find calm with help from adaptogenic herbs

Ashwagandha is an exciting adaptogenic herb that is well studied and proven to be beneficial for stress and anxiety and overall enhancement of well-being. It can be used for acute stress, which is great for someone experiencing anxiety, or long-term use for someone experiencing chronic stress.

Get enough zinc

The hippocampus, an area of the brain, controls learning and mood and contains some of the highest zinc concentrations in the body. One study on 100 female high school students found that zinc deficiency may negatively affect mood. The best food sources of zinc include oysters, red meat and poultry. Pumpkin seeds, legumes and other plant-based foods also offer high amounts of zinc.

Remember, by incorporating these mood-boosting foods and nutrients into your diet can have a significant impact on your mental wellness and overall quality of life.

 

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How many Nova Scotians are on the doctor wait-list? Number hit 160,000 in June

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HALIFAX – The Nova Scotia government says it could be months before it reveals how many people are on the wait-list for a family doctor.

The head of the province’s health authority told reporters Wednesday that the government won’t release updated data until the 160,000 people who were on the wait-list in June are contacted to verify whether they still need primary care.

Karen Oldfield said Nova Scotia Health is working on validating the primary care wait-list data before posting new numbers, and that work may take a matter of months. The most recent public wait-list figures are from June 1, when 160,234 people, or about 16 per cent of the population, were on it.

“It’s going to take time to make 160,000 calls,” Oldfield said. “We are not talking weeks, we are talking months.”

The interim CEO and president of Nova Scotia Health said people on the list are being asked where they live, whether they still need a family doctor, and to give an update on their health.

A spokesperson with the province’s Health Department says the government and its health authority are “working hard” to turn the wait-list registry into a useful tool, adding that the data will be shared once it is validated.

Nova Scotia’s NDP are calling on Premier Tim Houston to immediately release statistics on how many people are looking for a family doctor. On Tuesday, the NDP introduced a bill that would require the health minister to make the number public every month.

“It is unacceptable for the list to be more than three months out of date,” NDP Leader Claudia Chender said Tuesday.

Chender said releasing this data regularly is vital so Nova Scotians can track the government’s progress on its main 2021 campaign promise: fixing health care.

The number of people in need of a family doctor has more than doubled between the 2021 summer election campaign and June 2024. Since September 2021 about 300 doctors have been added to the provincial health system, the Health Department said.

“We’ll know if Tim Houston is keeping his 2021 election promise to fix health care when Nova Scotians are attached to primary care,” Chender said.

This report by The Canadian Press was first published Sept. 11, 2024.

The Canadian Press. All rights reserved.

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Newfoundland and Labrador monitoring rise in whooping cough cases: medical officer

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ST. JOHN’S, N.L. – Newfoundland and Labrador‘s chief medical officer is monitoring the rise of whooping cough infections across the province as cases of the highly contagious disease continue to grow across Canada.

Dr. Janice Fitzgerald says that so far this year, the province has recorded 230 confirmed cases of the vaccine-preventable respiratory tract infection, also known as pertussis.

Late last month, Quebec reported more than 11,000 cases during the same time period, while Ontario counted 470 cases, well above the five-year average of 98. In Quebec, the majority of patients are between the ages of 10 and 14.

Meanwhile, New Brunswick has declared a whooping cough outbreak across the province. A total of 141 cases were reported by last month, exceeding the five-year average of 34.

The disease can lead to severe complications among vulnerable populations including infants, who are at the highest risk of suffering from complications like pneumonia and seizures. Symptoms may start with a runny nose, mild fever and cough, then progress to severe coughing accompanied by a distinctive “whooping” sound during inhalation.

“The public, especially pregnant people and those in close contact with infants, are encouraged to be aware of symptoms related to pertussis and to ensure vaccinations are up to date,” Newfoundland and Labrador’s Health Department said in a statement.

Whooping cough can be treated with antibiotics, but vaccination is the most effective way to control the spread of the disease. As a result, the province has expanded immunization efforts this school year. While booster doses are already offered in Grade 9, the vaccine is now being offered to Grade 8 students as well.

Public health officials say whooping cough is a cyclical disease that increases every two to five or six years.

Meanwhile, New Brunswick’s acting chief medical officer of health expects the current case count to get worse before tapering off.

A rise in whooping cough cases has also been reported in the United States and elsewhere. The Pan American Health Organization issued an alert in July encouraging countries to ramp up their surveillance and vaccination coverage.

This report by The Canadian Press was first published Sept. 10, 2024.

The Canadian Press. All rights reserved.

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Bizarre Sunlight Loophole Melts Belly Fat Fast!

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