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September 10, 2024
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Energetic Health Institute
1. Research supports the link between fiber, the gut microbiome, and mental health.
2. Chlorella contains one of the richest nutritional profiles on the planet, supporting healthy moods, balanced neurotransmitter levels, and improved immune function.
3. Studies show that deep breathing stimulates the parasympathetic nervous system, guiding the body from stress to relaxation, reducing our heart rate and blood pressure as well as improving our overall health.
Happiness is typically defined as a positive emotional state. Often this word is associated with a goal-oriented feeling or emotion that is set for a time in the future, such as “I will be happy when…”
The good news is that happiness is within reach, right now! Research shows happiness can improve by maintaining a healthy organic diet and incorporating the following into your lifestyle: fiber, chlorella, and this simple yet unexpected nutrient – mindful breathing!
Most plant foods (fruit, vegetables, legumes, grains, nuts, and seeds) have both soluble and insoluble forms of fiber. Each form offers unique health benefits by improving gut health which has a positive influence on the gut-brain connection associated with emotions such as happiness.
Chlorella and its health benefits have been studied for many years for its nutrient, mineral, and antioxidant content. With its ability to help detoxify the body and build the immune system, this microalga plays a big role in setting the stage for a happy and healthy mind, body, and spirit.
Breathing, essential to life yet often taken for granted, is extremely important for our mental, emotional, and spiritual wellbeing, not just our physical bodies. There are many practices such as meditation, yoga, tai chi, and qi gong to choose from that integrate different types of breathing techniques with many benefits.
“So, if I improve my diet, my mood will improve?” Essentially, yes!
Studies have shown that diet affects mental health from childhood into adulthood. Those whose diets were high in processed and takeout foods developed patterns linked to a higher risk for depression and anxiety over time. (1)(2)
Research also supports how the brain-gut relationship is directly linked to your digestion, mood, and thoughts. This connection is believed to contribute to both mental and physical health disorders like Parkinson’s, Alzheimer’s, ADHD, autism, amyotrophic lateral sclerosis (ALS), pain, anxiety, and depression, to name a few. (3)(4)(5)(6)
One of the most important nutrients for your gut is fiber. Eating a high-fiber diet, allows the good gut bacteria to flourish. Fiber, a nutrient found only in plants, contains prebiotics which feed the friendly bacteria in the digestive system that aid in decreasing inflammation and oxidative stress. In addition to increasing healthy gut microbes, fiber assists in maintaining healthy blood sugar and cholesterol levels. (4)
Fiber is also responsible for helping to increase serotonin levels in the brain. Serotonin, a natural mood stabilizer, is a regulating chemical that is found in the brain, blood, intestines, and connective tissues of the human body. It allows you to feel happier, calmer, more focused, less anxious, and more emotionally stable. (2)(4)(6)
Research suggests that a healthy mind and gut comes from a diet that consists of 80-90% plant-based foods. According to Felica Jacka, PhD and President of the International Society for Nutritional Psychiatry, “We’re increasingly understanding that the gut is really the driver of health, including mental health, so keeping fiber intake high through the consumption of plant foods is very important.” (3)(4)(7)
Here are some high-fiber, mood-boosting foods to incorporate into your diet, as long as they do not contradict any food sensitivities: raspberries, legumes, collard greens, broccoli, brussels sprouts, avocados, spinach, peas, apples, pears, psyllium husk, and flax seed.
Since the early 1950s, scientists have been studying microalgae as a possible solution to hunger and malnutrition. Within the microalgae family there is Chlorella, Spirulina, and Blue Green Algae. Chlorella has been named the “Queen” as studies reveal it provides an amazing array of balancing and healing benefits that are more compatible to many different body types. (9)(10)
Chlorella, a fresh-water algae, is a health-boosting, nutrient-dense “superfood.” It is regarded as a complete protein providing 18 essential amino acids, essential fatty acids, beta glucan, chlorophyll, macronutrients, vitamins, and minerals. Chlorella is also a highly effective detoxifying and stress reducing nutrient. Research shows it contains the ability to absorb heavy metals such as mercury, lead, cadmium, and metalloids such as arsenic. Thanks to Chlorella’s fiber content and ability to absorb heavy metals, it makes for a great natural way to detox the body. (10)(11)(12)
The effects of Chlorella are linked to the properties of its many components that work synergistically to offer an array of health benefits. (11)(13)
For example:
Aside from being a strong detoxifier and assisting in the body’s production of happy hormones like serotonin, research shows chlorella continues to support improved energy levels and immunity, reduce oxidative cell damage, and reduce the risk of diabetes, cognitive disease, heart problems, and cancer, to name a few. (14)
We can all agree that life is dependent on the act of breathing, correct? OK, good! But just how, exactly, does breathing assist in influencing our happiness?
Since the beginning of time, the practice of conscious breathing has been a part of ancient religious and spiritual traditions throughout the world. As the practice of conscious breathing evolved, studies began to emerge regarding meditation, the health benefits of mindful breathing, and its effects on the parasympathetic nervous system, drawing interest from Western society. (15)
Studies show that how we breathe can alter the state of our emotions via psycho-physiological changes in the brain-body interaction. Breathing patterns begin the shifting of one’s emotional state, breaking the hold of stress and negative emotions. (16)
Researchers at Yale University published a study called SKY Breath Meditation, a comprehensive series of breathing and meditation exercises. This study provided evidence-based results on how breathing techniques improved the mental wellbeing of its participants in six areas: positive emotions, mental health, social connectedness, stress levels, depression, and mindful benefits. (16)
Additionally, in a study with veterans from Iraq and Afghanistan who have struggled with trauma, researchers found that not only did SKY Breath Meditation help to normalize their anxiety levels after just one week, but they also continued to experience the mental health benefits a full year later. (17)(18)
In a world flooded with negative news reports, it is empowering to know the pursuit of happiness is a state of being that is assisted by our nutritional choices and mindful breathing. A walk in nature is always an excellent mood enhancer as well! Great minds such as Aristotle, Hippocrates, and Buddha, for example, all agree that being in nature combined with mindful breathing is one of man’s best medicines.
So, on that note, I invite you to incorporate healthy nutritional choices into your daily regime and set aside a few minutes each day for intentional breathing. A meditation practice can be a great way to improve mental, emotional, and physical health. Or even take part in one of the most influential and oldest forms of physical fitness that is completely free, a good brisk walk! Doing any of these things will be a steppingstone to set yourself up for success. Start small and have fun doing it!
M. Moriah Mor, a Certified Holistic Nutritionist, is the owner of GreenSilk.com. The company is committed to helping individuals live a healthier lifestyle through education, nutrition, the research of life science, and the development of Professional High-Grade Premium health products.
Recognized for her outstanding dedication and contributions to the health and wellness industry for more than 18 years, Moriah is a graduate of the Energetic Health Institute and the University of Southern California. Her interest is focused on researching the latest scientific breakthroughs in the holistic health field. She is currently working toward her Doctorate in Natural Medicine.
(1)https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0024805
(2)https://www.webmd.com/digestive-disorders/how-to-improve-your-gut-health-and-mental-health
(4)https://www.medicalnewstoday.com/articles/322416
(5)https://www.sciencedirect.com/science/article/abs/pii/S0141813020353381?via%3Dihub
(6)https://academic.oup.com/nutritionreviews/article/78/5/394/5637303?login=false
(7)https://this.deakin.edu.au/self-improvement/how-to-eat-your-way-to-happiness
(8)https://www.health.harvard.edu/blog/gut-feelings-how-food-affects-your-mood-2018120715548
(9)https://www.mdpi.com/2072-6643/8/1/56
(10)https://bio-sources.com/what-is-chlorella-microalgae/
(12)https://www.webmd.com/diet/chlorella-health-benefits#1
(13)https://www.consciouslifestylemag.com/chlorella-benefits-health-superfood/
(14)https://www.sciencedirect.com/science/article/abs/pii/S030645301530024X?via%3Dihub
(15)https://www.frontiersin.org/articles/10.3389/fnhum.2018.00353/full
(16)https://news.yale.edu/2020/07/27/improve-students-mental-health-yale-study-finds-teach-them-breathe
(17)https://onlinelibrary.wiley.com/doi/10.1002/jts.21936
(18)https://www.sciencedaily.com/releases/2020/09/200909100214.htm
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