Daily 5 by Dr. Uma Naidoo

It only takes a pinch! Adding spices like turmeric, black pepper, cinnamon, saffron, rosemary and ginger add color and flavor to our food, while each possesses brain-healthy and even mood-boosting properties. A tip: using a pinch of black pepper with turmeric significantly increases its availability in the body and brain.

Research shows an inverse association between water consumption and depression. Drinking less than 2 glasses of water a day was associated with a 75% and 54% higher risk of depression in men and women, respectively.

Rather than eating my meals standing up and on the run as I did during my residency days, I now set aside time for meals and make sure I am seated at the dining table. I enjoy setting the table and making that a physical space where I eat. Even during work-from-home times, creating a little corner of your table to eat meals is important to your mental well-being. I find that making time for my meals also encourages more mindful eating. So rather than mindlessly chewing and gulping down bites, I savor the flavor and texture and enjoy dinner conversations with my family.

Nutritional Psychiatry encourages eating a bio-diverse variety of fruit and vegetables to nourish our bodies and brains with fiber and nutrients, as well as fueling both gut health and mental health. Roasting or steaming vegetables like broccoli, squash, asparagus, cauliflower, and carrots is a great way for them to taste delicious; their variety of textures and colors keeps them interesting and fosters curiosity. All the while, getting these vegetables in provides us with anti-inflammatory, antioxidant mood-boosting nutrients.

You can change how you feel both emotionally and physically by the small choices you make every day. We eat, and we eat several times a day – so why not make that your smart advantage by nourishing your noggin! Healthy whole foods are important for maintaining tissue, keeping inflammation down and good moods up!