Ciren Scene Magazine - Establishing Local Connections to have brain-protective properties.


2. Protein contains essential amino acids; tryptophan is one that we must gain from our diets. It supports the production of serotonin (our happy hormone),


supporting Nutrition for a healthy brain good mood.


Rich sources include dairy, turkey, oats, tuna, chicken, and nuts.


3. Base your meals on carbohydrates. Carbs help the brain use tryptophan to make our happy hormones ... so carbs = good mood! Choose a variety of beans, alliums, legumes, wholegrain sources, and potatoes.


Mental health awareness week is 10-16th May. As an associ- ate nutritionist, I am passionate about how food can support our physical health, but did you know that the food choices we make may impact our mental health?


Over the years, research has shown that supporting our gut health, following a Mediterranean or plant-based diet, hav- ing adequate sleep, and incorporating an active lifestyle, is a sure way to prevent against brain associated disorders and support good mental health.


If you are wondering what you should be eating, here are my 5 simple tips!


1. Eat your fruits and vegetables. These contain a wide vari- ety of beneficial antioxidants, vitamins and minerals known


Nature and Health


The theme this mental health awareness week is Nature. Again, research shows that there is an association between our psychological health and nature. Many of us have turned to nature as a place of escapism during the long months of the pandemic. A 2019 study found that those who were more connected to a nature has 25% increase in feelings of wellbe- ing after only one month of mindful daily exposure (McEwan et al, 2019).


Further research suggests that following ‘pathways to na- ture connectedness’ (Lumber et al, 2017) provides an ap- proach to building a beneficial human-nature relationship.


4. Fill up on fats. Snack on a portion of unsalted nuts and seeds a day. Choose oily fish 2 x a week, or an algae-based supplement daily. These are rich in unsaturated fats, and vitamins that help our brain cells communicate and reduce inflammation. To get the most benefits, choose dark choco- late; 70% or above.


5. Our most popular comforting cuppas (tea and coffee) con- tain polyphenols (plant compounds) that feed our gut bac- teria, increase blood flow to the brain and improve memory and alertness. Also staying hydrated with water is key to prevent a decline in our brain function, aim for 2 litres a day.


Francesca Vuolo is an associate registered nutritionist, with a BSc Hons Nutrition, currently studying an MSc Nu- trition and Behaviour. Fran provides evidence based nu- trition information, as well as food inspiration and more, on Instagram @flourishwithfran.


These 5 pathways include


1. Beauty: Finding beauty and appreciating the natural world, and actively engaging in it through art, writing and music. Use your camera to go on a photo-taking mission.


2. Meaning: Exploring how to express the meaning of nature, by listening to songs, stories, poems and creating art (a good excuse to honour your inner child and play!).


3. Senses: noticing and actively participating in nature using the 5 senses; smelling flowers, watching the breeze, listen- ing to birdsong, or moving water, touching the ground, and eating safely forged foods.


4. Emotions: connecting emotionally with nature; noticing the good and experiencing joy and the sense of calm you feel when outdoors.


5. Compassion. Those who are more compassionate to na- ture, are more inclined to look after nature and take actions that are good for nature.


Simple activities you can incorporate into your routine; con- nect with animals, either pets, or feed our local wildlife, get involved with gardening, care for plants (inside or outside), grow your own fruit and vegetables, create a comfortable space to sit by a window or in the garden to enjoy nature and play natural sounds, look at photos of nature and watch wildlife programmes.


Francesca Vuolo 16 Please tell our advertisers you saw them in the Ciren Scene Magazine


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