The one question that I get from everyone who lays on my table is “How did my body get so misaligned?” There are three main reasons that cause misalignments; physical stress (traumas), emotional stress (thoughts), and chemical stress (toxins). Has your neck or back started to hurt suddenly without any mechanism of injury? Think of your emotional and chemical stress! Try these foods and tips to boost your mood, keep your adjustments longer, and be less injury prone!
Before taking my advice, please consider any food allergies you may have. You may be allergic to “healthy” foods. If you don’t know what you are allergic to, let us know as we offer food allergy testing!
The first thing I want everyone to do is: EAT!! I get it, we are all trying to feel good in a bathing suit, or sometimes we miss a meal; however, according to multiple studies and RDN Bonnie Taub-Dix, “if you’re not fueling your brain properly, you’re not going to be productive, and you get a numbed or bad mood. It also makes it harder to make good food choices.” Research has also shown that people who do not eat breakfast are more likely to suffer from mood disorders than those that eat breakfast. The moral of the story in every article I read is: to indulge mindfully!
Myth-buster alert: carbs are actually good for you! Carbs promote serotonin and norepinephrine, AKA, our feel-good chemicals! Most comfort foods are carbs and comfort foods make us happy.
Tip: When possible, prioritize complex carbs: oats, farro, fruits, vegetables, beans, and whole grains. If your goal is to lose weight, try eating your carbs early in the day so you can burn off the calories.
Make overnight oats and add chia seeds to it!
- 1 part oats of your choice + 1 part milk of your choice (sometimes I like to add coffee) + 1/8 part chia seeds
- Feel free to add a scoop of your favorite protein powder and/or yogurt
- Add your favorite fruit on top
- Add a scoop of your favorite nut butter
- Drizzle some honey, agave, syrup, and/or granola on top
Feeling anxious or down? Eat something rich in vitamin D!
Countless studies have shown that vitamin D can act as an effective treatment for anxiety and depression, especially for those that are deficient. We get vitamin D from sunlight, but you can eat eggs or drink milk fortified with vitamin D. I suggest you take a supplement, because it can be hard to consume enough vitamin D. My personal favorite is “D3 5000 from Metagenics,” which we offer in our office!
Research also praises omega-3 fatty acids for its natural ability to help with depression; wild salmon, shellfish, walnuts, flaxseeds, and chia seeds are great sources of omega-3s. The goal is to decrease inflammation, allow your soft tissue structures to move freely within your body, and decrease your risk of feeling sad.
Tip: If you cannot eat food rich with omega-3s, consider taking a supplement. My favorite is “EPA-DHA 1000 from Metagenics” because it doesn’t make you burp up a fishy taste!
Short on time? Keep these at your disposal!
- Water! Our bodies are made mostly of water; hydrating our tissues keeps it at its best. It helps boost optimism, keep your mood stable, and keep productivity levels high! Foods rich in water include cucumber, watermelon, celery, apples, and tomatoes.
- Walnuts! They are rich in omega-3 fatty acids which helps the body make DHA, which promotes brain optimization and memory. It also contains an antioxidant called ellagic acid which helps to protect brain cells from free radicals that can cause stress to the body.
- Eggs! Hardboiled, scrambled, poached, sunny side up – doesn’t matter! Egg yolks are rich in choline and B12, which is an essential nutrient in regulating mood and memory.
Happy eating!