Wellness Wednesday: Nutrition and Mental Health
This week, Personal Trainer Traycee Green from Pure Platinum was in the studio with News 13's Chris Marchand on how nutrition improves mental health.
Green said a balanced and nutritious diet significantly impacts your mood and cognitive function.
Here are some forms of nutrients that improve mental health.
Green mentioned fruits and vegetables as forms of nutrients.
'Your fruits and vegetables are rich in vitamins, minerals, and antioxidants,' said Green. 'They support brain health and they reduce inflammation.'
Green has mentioned whole grains to help improve mental health, because they are complexed carbs that help regulate blood sugar. She suggests to eat more whole grains if you have trouble regulating blood sugar. Whole grains also prevent mood swings and fatigue.
Healthy fats are other nutrients to improve mental health, like nuts, seeds, and fish.
'It helps improve the cognitive function of the brain,' said Green.
Green suggests eating regularly, staying hydrated, and including protein in every meal.
For more information, watch the interview above.
Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
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Eat most of your calories by 7 p.m., wear toe spacers and skip the fries — plus 9 more health tips to help you have a great week
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As such, he recommends an approach he calls 'front-loading,' which means getting the majority of your calories earlier in the day (think: a hearty breakfast and/or lunch, followed by a lighter dinner around 5 to 7 p.m.). This, he explains, better aligns with your circadian rhythm and may boost metabolism, blood sugar control and even sleep. And since research shows that eating at night is associated with weight gain and unstable blood sugar levels (which can lead to chronic health issues over time), it's best to avoid big or heavy meals shortly before bedtime. An easy way to break down your daily calorie intake is to aim for 25% to 40% at breakfast, 30% to 40% at lunch and 15% to 20% at dinner, with snacks making up the rest of your day. 🦶 Step up your foot game Giving your feet a little TLC can help you avoid pain and improve mobility and strength. Dana Santas, a strength and conditioning specialist, tells CNN that she recommends her clients roll their bare feet over a textured ball twice a day, making sure to shift position every 30 seconds to target different areas of the foot. Don't have a textured ball? A golf or lacrosse ball works too in a pinch. Another easy way to ensure you're giving your feet proper care? Try wearing toe spacers for 15 to 20 minutes a night, Santas says. You'll fight foot fatigue and counteract the effects of restrictive footwear. 🍟 Skip the fries We're so sorry to tell you this: Research published in the BMJ found that eating these fast food favorites often — about three servings per week — can raise your risk of type 2 diabetes by up to 20%. Those who ate baked, boiled, or mashed potatoes did not see a large rise of their risk, however. While the link between french fries and diabetes was not clear from the research, experts tell Women's Health that it could be related to the overall eating habits of people who eat them frequently. (For example, if you're hitting up the drive-through multiple times a week instead of eating nutrient-dense meals.) Plus, dietitian Jessica Cording points out that it's easy to eat large quantities of fries at once. You don't have to give up fries entirely, experts say. Just eat them alongside fiber-packed veggies and lean proteins and make the majority of your meals as nutritious as possible. An occasional bag of fries shouldn't raise your diabetes risk much if eaten as part of a balanced diet. 🏠 Consider a HEPA filter Live near a busy road? You could be exposed to indoor air pollution, which can cause high blood pressure. And if moving isn't an option, consider new research that suggests using HEPA air purifiers. As NBC News reports, a study published in the Journal of the American College of Cardiology found that participants with elevated blood pressure saw lowered systolic blood pressure readings after using HEPA filters for a month. While those with normal blood pressure saw no change, these filters could be a good call for anyone concerned about their numbers and the pollution around them. 🍔 Add this 1 thing to your burger Give your burger an upgrade by adding something plant-based to your ground beef, Today suggests. Mushrooms are a great pick, from both a flavor and a health standpoint. They boast good-for-you nutrients like vitamin D, selenium, potassium and B vitamins, and because they're low in calories, adding them to your patty mix (and cutting down on the beef) keeps your burger from being such a calorie bomb. 📺 Scale back screen time A study published in the Journal of the American Heart Association found that too much screen time can come with health risks for children. Looking at 1,000 kids who spent time on screens like gaming consoles, smartphones and TVs, researchers saw that those with higher amounts of screen time were at a greater risk of heart and metabolic issues, like high blood pressure and insulin resistance. One potential reason the researchers gave, according to CBS News, is that screen time can cut into all-important sleep, pushing bedtimes later and reducing overall hours snoozing. While the study only looked at 10- and 18-year-olds, it stands to reason that people of all ages could benefit from a little less scrolling and a lot more sleep. If you're prone to staying up watching TikToks in bed, try reading a book instead; you'll be more likely to doze off and get better rest. 🏋️ Take baby steps with that new fitness plan This is going to be the week you jump-start a new workout routine. But if you're rusty in the exercise department, experts warn against overdoing it, Women's Health reports. Signing up for an intense, early-morning boot camp or challenging yourself to use your monthly gym pass every day might not be sustainable over time. Personal trainer Kristen McParland says that it's 'really difficult for a beginner to go from zero days to five.' It's better to 'smart small and build,' she advises. Maybe that's hitting an exercise class twice a week to start, or going for a run on Sunday mornings until you get into a nice groove. And don't push yourself to work out in the mornings if you loathe getting up early — you'll eventually abandon your routine. As McParland says, the 'best time' to work out is the one that works for you and your body. 🍪 Cut back on ultraprocessed foods Need one more reason to cut out ultraprocessed foods, such as packaged cookies and chips? A new study published in Thorax found that eating them could up your risk of lung cancer, Prevention reports. While it's unclear what is behind this association, it's not the first study to find negative impacts of ultraprocessed foods, which can often be higher in sugar and fat, as well as lower in fiber, vitamins and minerals, than whole food options. One way to combat the health risks of ultraprocessed foods is to aim for whole foods (vegetables, fruit, meat, fish, nuts and eggs) whenever possible. 🐟 Eat fatty fish for better cholesterol When we think of cholesterol, we often think about reducing our 'bad cholesterol' — aka LDL, which can build up in the arteries and increase the risk of heart disease. But you also need to think about your 'good cholesterol,' called HDL, which helps remove excess cholesterol from the bloodstream. One way to do that, our friends at EatingWell say, is to add more fatty fish, like salmon, mackerel and sardines. to your diet. They're rich in omega-3s, which have been shown to boost HDL and reduce inflammation in the body. Keep things simple by going with the tinned fish variety, which you can add to a salad or eat alone with a cracker. 😋 Go for cumin Time to spice things up. Adding cumin to your meals could come with gut health benefits, the Independent reports. The warm, nutty spice is rich in antioxidants, and past research has found that it can help alleviate symptoms of irritable bowel symptom, such as uncomfortable bloating. If you want the most out of cumin, make sure to grind it up: it'll help your body absorb some of its other nutritional perks, such as B vitamins, vitamin E, iron and magnesium. 🍵 Drink tea Break out the kettle. Drinking certain teas can help you manage your blood pressure, cardiologist Dr. Ragavendra Baliga tells Prevention. Why? These teas — particularly green and hibiscus — contain blood vessel-widening polyphenols, which allows for better blood flow and oxygen delivery to the rest of your body. Just stick to a couple of cups a day, and be aware of any side effects or medicine interactions. 🥛 Don't mix these meds with dairy You've probably heard that grapefruit can interfere with certain medications, but dairy can cause problems too. According to EatingWell, foods like milk, yogurt and cheese can block the absorption of medications such as tetracycline antibiotics and certain types of quinolone antibiotics, like ciprofloxacin. It's also best to avoid dairy for at least four hours before taking levothyroxine (for thyroid issues), lithium (for bipolar disorder) and eltrombopag (used to boost platelet count). Got the flu and were prescribed baloxavir? Skip not only dairy but also other calcium-rich foods like sardines — or even Tums, which contain 500 mg of calcium carbonate — since they can interfere with how the drug works. Solve the daily Crossword
