#Nutrition for mental health

[dandelionsresilience]

Good News - July 22-28

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1. Four new cheetah cubs born in Saudi Arabia after 40 years of extinction

“[T]he discovery of mummified cheetahs in caves […] which ranged in age from 4,000 to as recent as 120 years, proved that the animals […] once called [Saudi Arabia] home. The realisation kick-started the country’s Cheetah Conservation Program to bring back the cats to their historic Arabian range. […] Dr Mohammed Qurban, CEO of the NCW, said: […] “This motivates us to continue our efforts to restore and reintroduce cheetahs, guided by an integrated strategy designed in accordance with best international practices.””

2. In sub-Saharan Africa, ‘forgotten’ foods could boost climate resilience, nutrition

“[A study published in PNAS] examined “forgotten” crops that may help make sub-Saharan food systems more resilient, and more nutritious, as climate change makes it harder to grow [current staple crops.] [… The study identified 138 indigenous] food crops that were “relatively underresearched, underutilized, or underpromoted in an African context,” but which have the nutrient content and growing stability to support healthy diets and local economies in the region. […] In Eswatini, van Zonneveld and the World Vegetable Center are working with schools to introduce hardy, underutilized vegetables to their gardens, which have typically only grown beans and maize.”

3. Here's how $4 billion in government money is being spent to reduce climate pollution

“[New Orleans was awarded] nearly $50 million to help pay for installing solar on low to middle income homes [… and] plans to green up underserved areas with trees and build out its lackluster bike lane system to provide an alternative to cars. […] In Utah, $75 million will fund several measures from expanding electric vehicles to reducing methane emissions from oil and gas production. [… A] coalition of states led by North Carolina will look to store carbon in lands used for agriculture as well as natural places like wetlands, with more than $400 million. [… This funding is] “providing investments in communities, new jobs, cost savings for everyday Americans, improved air quality, … better health outcomes.””

4. From doom scrolling to hope scrolling: this week’s big Democratic vibe shift

“[Democrats] have been on an emotional rollercoaster for the past few weeks: from grim determination as Biden fought to hang on to his push for a second term, to outright exuberance after he stepped aside and Harris launched her campaign. […] In less than a week, the Harris campaign raised record-breaking sums and signed up more than 100,000 new volunteers[….] This honeymoon phase will end, said Democratic strategist Guy Cecil, warning the election will be a close race, despite this newfound exuberance in his party. [… But v]oters are saying they are excited to vote for Harris and not just against Trump. That’s new.”

5. Biodegradable luminescent polymers show promise for reducing electronic waste

“[A team of scientists discovered that a certain] chemical enables the recycling of [luminescent polymers] while maintaining high light-emitting functions. […] At the end of life, this new polymer can be degraded under either mild acidic conditions (near the pH of stomach acid) or relatively low heat treatment (> 410 F). The resulting materials can be isolated and remade into new materials for future applications. […] The researchers predict this new polymer can be applied to existing technologies, such as displays and medical imaging, and enable new applications […] such as cell phones and computer screens with continued testing.”

6. World’s Biggest Dam Removal Project to Open 420 Miles of Salmon Habitat this Fall

“Reconnecting the river will help salmon and steelhead populations survive a warming climate and [natural disasters….] In the long term, dam removal will significantly improve water quality in the Klamath. “Algae problems in the reservoirs behind the dams were so bad that the water was dangerous for contact […] and not drinkable,” says Fluvial Geomorphologist Brian Cluer. [… The project] will begin to reverse decades of habitat degradation, allow threatened salmon species to be resilient in the face of climate change, and restore tribal connections to their traditional food source.”

7. Biden-Harris Administration Awards $45.1 Million to Expand Mental Health and Substance Use Services Across the Lifespan

““Be it fostering wellness in young people, caring for the unhoused, facilitating treatment and more, this funding directly supports the needs of our neighbors,” said HHS Secretary Xavier Becerra. [The funding also supports] recovery and reentry services to adults in the criminal justice system who have a substance use disorder[… and clinics which] serve anyone who asks for help for mental health or substance use, regardless of their ability to pay.”

8. The World’s Rarest Crow Will Soon Fly Free on Maui

“[… In] the latest attempt to establish a wild crow population, biologists will investigate if this species can thrive on Maui, an island where it may have never lived before. Translocations outside of a species’ known historical range are rare in conservation work, but for a bird on the brink of extinction, it’s a necessary experiment: Scientists believe the crows will be safer from predators in a new locale—a main reason that past reintroduction attempts failed. […] As the release date approaches, the crows have already undergone extensive preparation for life in the wild. […] “We try to give them the respect that you would give if you were caring for someone’s elder.””

9. An optimist’s guide to the EV battery mining challenge

““Battery minerals have a tremendous benefit over oil, and that’s that you can reuse them.” [… T]he report’s authors found there’s evidence to suggest that [improvements in technology] and recycling have already helped limit demand for battery minerals in spite of this rapid growth — and that further improvements can reduce it even more. [… They] envision a scenario in which new mining for battery materials can basically stop by 2050, as battery recycling meets demand. In this fully realized circular battery economy, the world must extract a total of 125 million tons of battery minerals — a sum that, while hefty, is actually 17 times smaller than the oil currently harvested every year to fuel road transport.”

10. Peekaboo! A baby tree kangaroo debuts at the Bronx Zoo

“The tiny Matschie’s tree kangaroo […] was the third of its kind born at the Bronx Zoo since 2008. [… A] Bronx Zoo spokesperson said that the kangaroo's birth was significant for the network of zoos that aims to preserve genetic diversity among endangered animals. "It's a small population and because of that births are not very common," said Jessica Moody, curator of primates and small mammals at the Bronx Zoo[, …] adding that baby tree kangaroos are “possibly one of the cutest animals to have ever lived. They look like stuffed animals, it's amazing.””

July 15-21 news here | (all credit for images and written material can be found at the source linked; I don’t claim credit for anything but curating.)

[theambitiouswoman]

We have three brains: The head brain, the gut and the heart.

🧠 Head (Brain): This is where our logic, intellect, and conscious thought processes are centered. Despite its importance, 90% of our behavior is influenced by our unconscious mind.

How to take care:

🧠 Do activities that stimulate your brain, such as puzzles, reading, learning new skills, or practicing mindfulness meditation. These activities can help improve cognitive function and maintain brain health.

🧠 Healthy nutrition, regular exercise, adequate sleep, and managing stress are crucial for brain health. Physical health directly impacts your cognitive abilities and mental clarity.

🧠 Keep your brain active by learning new things regularly. This could involve hobbies, courses, or activities that challenge and stimulate your intellect.

🍽️  Gut: Often referred to as our "second brain," the gut produces a significant amount of serotonin, which plays a crucial role in mood regulation and overall emotional management.

How to take care:

🍽️  Eat a diet rich in fiber, fruits, vegetables, and probiotics (like yogurt or kefir) to promote a healthy gut microbiome. Avoid excessive sugar and processed foods.

🍽️  Drink plenty of water throughout the day to support digestion and overall gut function.

🍽️  Stress can negatively impact your gut health. Practice stress reduction techniques like deep breathing, yoga, or meditation to maintain a healthy gut-brain axis.

❤️ Heart: The heart has neural pathways that communicate with the brain, suggesting a bidirectional flow of information. This connection emphasizes the role of emotions, intuition, and feelings in our decision making and overall cognitive processes.

How to take care:

❤️ Maintain positive relationships, express your emotions constructively, and engage in activities that bring you happiness and fulfillment.

❤️ Regular exercise not only benefits the heart but also helps manage your emotions by releasing endorphins and reducing stress.

❤️ Take time for your self care activities that nurture your emotional and psychological health.

[aquaglow]

Took a sun shower, made pesto, washed my hair, produce shopping in the evening. Perfect day.

[nourishcolourbites]

Top Foods, Nutrients & Tips to:

BOOST YOUR IRON LEVELS

IG - @NourishColourBites

[she-is-ovarit]

Please hear me.

Being tired isn't normal. It doesn't matter that you're aging. Being fatigued is a serious sign.

It might be difficult to judge "normal tired" from "bad tired". Rule of thumb is that if you notice that other people seem to be on another plane of existence with alertness, you're not "normal tired".

I slept for 10-12 hours a day at least and still was tired for most of the day but "functioned" (went to work).

It turns out it wasn't just one thing. It was a lot of things. I went on liquid vitamins first because that's all I had energy for—to throw money at something that can be delivered to me. And it was crucial. I went off my heart medication after my doctor let me know my active heart rate was way too low (prior to the vitamins). I felt super improved and this went from feeling super improved to extremely improved after I began to eat more healthy fats (avocados, eggs, nuts, vegetarian-friendly animal products). I cannot emohasize the eating more fats thing enough. Did you know that due to our biology women are supposed to have way more healthy fats than what we're typically told?

I had struggled with other symptoms I brushed off as normal too. My hands and feet being cold all the time. Turns out this wasn't normal. How many women and girls have cold hands and feet constantly? I was "adoringly clumsy". Balance issues from vitamin B12 deficiency. Foot cramps. Magnesium deficiency. Generalized anxiety disorder. Still have it, but significantly improved because my body isn't fighting for it's life. Lack of focus/concentration issues to the point where I worried I had ADHD or something since that's all I know about that mental health condition.

Constant cravings I blamed on emotional eating. Increasing my healthy fat intake all about cured this—helped more than protein. I began to lose weight when I increased my healthy fats because I was no longer seeking out sugar or bad fats. Iron deficiency and vitamin D3 deficiencies were also confirmed on blood tests before I started liquid vitamins.

When I went off my heart med and bought those dumb electrolyte packets for my water, my arrhythmia is now hardly noticeable physically.

And to circle back—I am awake. And I sometimes break down and cry because I can't believe how I was functioning now that I understand what having energy feels like. I didn't know. I didn't know there was even anything wrong with me. I thought I was just a tired person. That being tired was normal to being female and aging.

Chronic fatigue is extremely serious. It's not normal. You're not just a tired person.

[r1nasworld]

[usefulquotes7]

it's no longer about who stays,it's now about whose stay is healthy

[beyondthebloodsugar]

Take Control: Managing Elevated Blood Sugar Levels with Diabetes

Living with diabetes can feel like riding a roller coaster. Sometimes you're up, and other times, you're just trying to hold on. Elevated blood sugar levels can lead to complications, but managing them doesn’t have to be overwhelming. Let’s break it down into simple steps that make sense.

Understanding Elevated Blood Sugar Levels

When you eat, your body breaks down food into glucose, which is the fuel your cells need. Insulin, a hormone produced by the pancreas, helps move that glucose into your cells. In diabetes, this system doesn’t work quite like it should. This can leave too much sugar lingering in your bloodstream. Think of it like a traffic jam; instead of flowing smoothly, everything's backed up and causing problems.

Recognizing the Signs

Ever felt unusually thirsty or tired? Maybe you've noticed frequent trips to the bathroom? Those can all be signs your blood sugar is too high. Other signals might include blurred vision or headaches. Paying attention to your body is key. It's like having a built-in alarm system; you just need to know how to listen.

Smart Eating Habits

Your diet plays a significant role in managing your blood sugar. Focus on whole foods that nourish your body. Think fruits, veggies, lean proteins, and whole grains. Picture your plate as a colorful palette. The more colors you have, the more nutrients you’re getting! Try to balance your meals with carbs, proteins, and fats to keep your blood sugar steady.

Regular Exercise: Your Secret Weapon

Let’s talk about exercise – it’s not just for fitness buffs or sports enthusiasts. Moving your body helps your cells use insulin more effectively. Just 30 minutes of walking, biking, or dancing can be a game changer. Think of exercise like a key; it opens the door for glucose to enter your cells. Plus, it lifts your mood and boosts your energy levels.

Monitoring Your Blood Sugar

Keeping an eye on your blood sugar numbers is crucial. Regular testing gives you a clear picture of how your food choices and activities impact your levels. Over time, you’ll start to notice patterns. Maybe you find out a certain snack pushes your numbers up. This knowledge is empowering, like having a roadmap in your back pocket.

Managing Stress: The Silent Saboteur

Stress can sneak in and cause your blood sugar to spike. It’s like an unexpected guest that makes everything chaotic. Stress triggers your body to release hormones that can raise blood sugar. Finding outlets like deep breathing, yoga, or even enjoying a hobby can help keep your stress in check. Think of these activities as a calm oasis amid a busy desert.

The Importance of Medication

Sometimes, lifestyle changes aren’t enough on their own. If your doctor has prescribed medication, it’s essential to take it as directed. Medications can help bridge the gap between what your body needs and what it can produce. Think of medication as a protective shield, safeguarding you from potential complications.

Building a Support System

You're not alone on this journey. Building a support system is vital. This can include friends, family, or join local support groups. Talking about your experience helps lighten the load. It’s like having a team behind you at a big game, cheering you on every step of the way.

Conclusion: Your Path Forward

Managing elevated blood sugar levels with diabetes doesn’t have to feel daunting. By learning about your body, making smart food choices, staying active, and seeking support, you can take significant steps towards better health. Remember, each small change adds up, and you have the power to shape your journey. Embrace this path and take control of your health today!

[oceanwaves-xo]

[antoniofoote-health]

🌿

[thelifestylecraft]

Best Workouts To Build Muscle Without Weights

Without utilizing weights, you can develop powerful quadriceps by performing bodyweight squats and lunges.Squats are performed by lowering your body into a chair-like position while maintaining your knees behind your toes while standing with your feet shoulder-width apart. Return to the starting position by pushing up.Lunges are another excellent workout. To begin, step forward on one leg, lower your body until both knees are bent to roughly a 90-degree angle, and then push yourself back to the beginning position.Both workouts successfully target the quadriceps and aid in muscular building.Effective exercises for strengthening the quadriceps, which are essential for lower body development and strength, are bodyweight squats and leaps.They help to improve balance, flexibility, and leg strength.These exercises work the entire lower body because they also target the hamstrings and glutes.

[dandelionsresilience]

Dandelion News - September 8-14

Like these weekly compilations? Tip me at $kaybarr1735 or check out my new(ly repurposed) Patreon!

1. Pair of rare Amur tiger cubs debuting at Minnesota Zoo are raising hopes for the endangered species

“[The Minnesota Zoo’s] Amur tigers have produced 57 cubs, [… 21 of which] have gone on to produce litters of their own, amounting to another 86 cubs. […] “They’re showing a lot of resiliency, which is something that we work hard for in human care. We want these animals to have a lot of confidence and be able to adapt to new environments just as they’re doing today.””

2. Powered by renewable energy, microbes turn CO₂ into protein and vitamins

“The team designed a two-stage bioreactor system that produces yeast rich in protein and vitamin B9. [… The protein] levels in their yeast exceed those of beef, pork, fish, and lentils. […] Running on clean energy and CO2, the system reduces carbon emissions in food production. It uncouples land use from farming, freeing up space for conservation[… and] will help farmers concentrate on producing vegetables and crops sustainably.”

3. JCPenney Launches Apparel Collection Aimed At Wheelchair Users

“A major department store is rolling out a new line of clothing specifically tailored to meet the needs of women who use wheelchairs featuring options for both everyday wear and special occasions. [… The clothing have] modifications like zippers located for easy access, pocket positioning and extended back rises optimized for the seated position and shorter sleeves to limit interference with wheels.”

4. Snails bred in Edinburgh Zoo sent to re-populate species in French Polynesia

“Thousands of rare partula snails bred at Edinburgh Zoo are to be released in French Polynesia to restore the wild population of the species.The last surviving few of the species were rescued in the early 1990s[….] 15 species and sub-species [are being bred in zoos for repopulation], the majority of which are classed as extinct in the wild.”

5. [NH Joins 19 Other States] to Provide Essential Behavioral Health Services Through Mobile Crisis Intervention Teams

“[CMS] approved New Hampshire’s Medicaid State Plan Amendment for community-based mobile crisis intervention teams to provide services for people experiencing a mental health or substance use disorder crisis. […] The multidisciplinary team provides screening and assessment; stabilization and de-escalation; and coordination with and referrals to health, social, and other services, as needed.”

6. Recovery plan for Missouri population of eastern hellbender

“It is expected that recovery efforts for the Missouri DPS of the eastern hellbender will reduce sedimentation and improve water quality in the aforementioned watersheds, which will also improve drinking water, as well as benefit multiple federally listed mussels, sport fish and other aquatic species.”

7. How $7.3B will help rural co-ops build clean power—and close coal plants

“[The funds are] serving about 5 million households across 23 states [… to] build wind and solar power, which is now cheaper than coal-fired power across most of the country. […] Some of it will be used to pay down the cost of closing coal plants[….] federal funding could help co-ops secure enough wind, solar, and battery resources to retire their entire coal capacity by 2032, cutting carbon emissions by 80 to 90 percent and reducing wholesale electricity costs by 10 to 20 percent[….]”

8. Native-led suicide prevention program focuses on building community strengths

“[Indigenous researchers have] designed programs that aim to build up a community’s endemic strengths, rather than solely treating the risks facing individuals within that community. By providing support and resources that enable access to Alaska Native cultural activities, they hope to strengthen social bonds that build resilience. […] “In a Yup’ik worldview, suicide is not a mental health disorder, and it’s not an individual affliction, it’s a disruption of the collective.””

9. Another rare Javan rhino calf spotted at Indonesia park

“A new Javan rhino calf has been spotted in an Indonesian national park, the facility's head said Friday, further boosting hopes for one of the world's most endangered mammals after two other […] calves were spotted earlier this year at the park, which is the only habitat left for the critically endangered animal.”

10. Transparent solar cells can directly supply energy from glass surfaces

“[Researchers have] unveiled a method of supplying energy directly from glass of buildings, cars, and mobile devices through transparent solar cells. […] It has also succeeded in charging a smartphone using natural sunlight. It also proved the possibility that a screen of a small mobile device can be used as an energy source.”

September 1-7 news here | (all credit for images and written material can be found at the source linked; I don’t claim credit for anything but curating.)

[theambitiouswoman]

GUT HEALTH: How it Affects Your body 🍽️🤍✨

Having a healthy gut is important because it plays a central role in the overall functioning of your body. The state of a healthy or unhealthy gut affects all of these things:

Digestion and Nutrient Absorption: The gut's main role is to break down food and absorb important nutrients, including vitamins and minerals. When the gut is healthy, it digests food effectively and maximizes nutrient absorption. When it is not, it can result in digestive issues such as bloating, gas, and diarrhea, as well as nutrient deficiencies.

Immune System Support: About 70% of our immune cells are located in the gut. A balanced gut supports a strong immune response, helping the body fend off illnesses and reduce the risk of infections.

Emotions and Mood: The gut and brain are intricately connected through the gut-brain axis. The gut produces many neurotransmitters, including serotonin, which regulates your mood. An imbalanced gut can influence mental health, leading to issues like anxiety, depression, and even cognitive impairments.

Hormonal Balance: The gut plays a role in the production and modulation of certain hormones. This can impact various bodily functions, from stress responses to reproductive health.

Weight Management: The gut microbiome can influence metabolism, appetite, and fat storage. An imbalanced gut can lead to weight gain and metabolic disorders.

Protection Against Chronic Diseases: Poor gut health has been linked to a higher risk of chronic diseases, including type 2 diabetes, cardiovascular disease, and certain types of cancer.

Detoxification: The gut plays a role in eliminating waste products and toxins from the body.

Inflammation Regulation: A healthy gut can help regulate inflammation in the body. Chronic inflammation, often resulting from an imbalanced gut is a root cause of many diseases.

Skin Health: There's a connection between gut health and skin conditions. Issues like acne, eczema, and rosacea can be influenced by the state of the gut. An unhealthy gut can lead to inflammation, which may manifest as skin issues.

Barrier Function: The gut lining acts as a barrier, preventing harmful substances from entering the bloodstream. A compromised gut lining, often referred to as "leaky gut," can allow toxins and pathogens to enter the bloodstream leading to various health issues.

Production of Vital Compounds: Your gut produces essential compounds, like short-chain fatty acids, which has a lot of positive effects on health from reducing inflammation to supporting brain function.

Sleep Function: The gut produces neurotransmitters and hormones that regulate sleep, such as serotonin and melatonin. An unhealthy gut can disrupt sleep patterns.

[foreverfitnesspositivity]

The key to healthy eating is having a balance of different foods and nutrients in your diet

A well-balanced diet provides you with energy and the nutrients you need for growth and repair, helping you to stay strong and healthy

[nourishcolourbites]