Take Charge Of Your Health: Wellness Tips From Dr. Ann Kulze For A Healthy Summer Season

By Keisa Sharpe

Emotional well-being and mood are profoundly influenced by diet and lifestyle. Gratefully, the science supports a host of “therapeutic lifestyle changes” – TLC for short – that can improve your mood and lower your risk of depression.

Here’s the complete list based on my most recent scientific review:

• Be physically active — exercise daily. Any activity counts, but formal exercise and sports appear to be the best. Also, the more vigorous the activity the better.
• Minimize processed and fast foods. Consume mostly whole “nature-made” foods, particularly plant-based foods.
• Consume omega 3-rich foods often. These include: oily fish (salmon, sardines, lake trout, herring, cod), omega 3 eggs, walnuts, whole soy foods, hemp/chia/flax seeds, canola oil, oysters and small leafy greens. Fish oil supplements are an option for getting in optimal amounts of omega fats, but eating oily fish regularly is likely the very best way.
• Keep your weight in a healthy range.
• Eat an abundance of fruits and vegetables. Those with the most anti-inflammatory oomph are likely the best and include: red onions, tomatoes, Brussels sprouts, red/orange/yellow bell peppers, dark leafy greens, apples, red grapes, berries, cherries, oranges and plums. Excess inflammation in the body has been linked to depression.
• Maintain optimal blood levels of vitamin D via safe sun exposure, consuming vitamin D-rich foods (oily fish, fortified dairy products, mushrooms, eggs) and appropriate use of vitamin D supplements.

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