Safety Bulletin March 2021

In our busy, fast paced world, myths and misinformation make nutrition and healthy eating confusing. There is no one-size fits all approach to healthy eating. (Dieticians of Canada – nutritionmonth2021.ca)

What we put into our body is a vital part of our energy management and overall mental health and wellbeing. According to Dr. Carolyn C. Ross, making a few simple dietary changes may boost cognitive function and help maintain a good mood.

So how do you feed your brain? Here are 5 foods that can help boost your mental energy and mood.

Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.
Fatty fish. Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer’s disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, canned light tuna, and pollack. If you’re not a fan of fish, you can take an omega-3 supplement, or choose omega-3 sources such as flaxseeds, avocados, and walnuts.
Berries. Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory. In a 2012 study published in Annals of Neurology, researchers at Harvard’s Brigham and Women’s Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two and a half years.
Tea and coffee. The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost. Investigators at Johns Hopkins University asked participants to study a series of images and then take either a placebo or a 200-milligram caffeine tablet. More members of the caffeine group were able to correctly identify the images on the following day.
Walnuts. Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. A 2015 study from UCLA linked higher walnut consumption to improved cognitive test scores. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which helps lower blood pressure and protects arteries. That’s good for both the heart and brain.

(Harvard Health Publishing Harvard Medical School. ‘Foods Linked to Better Brainpower’, (Nov 2018), online: https://www.health.harvard.edu)For more information, please contact:

Lesley MacKinnon
Manager, Safety
Lesley.Mackinnon@BethanySeniors.com

Site OHS Committee Chair or RepresentativeThe best way to feed your brain and stay in a good mood is by choosing healthy foods that represent the colour of a rainbow. For example, yellow/ bananas, orange/carrots, green/broccoli and so on. For more information, check out the links below:Additional resources:

VIDEO: How to Manage Your Mood with Food

Healthy Eating Starts Here, Healthy Eating at Work

There is a Day for That

Mentally Healthy Workplaces – Managing your mental health while working remotely

Fueling Productivity Through Nutrition

If you are still struggling to boost your mood, there are supports available through LifeWorks EAP and Bethany Spiritual Care Support line.

LifeWorks: 1-877-207-8833

Bethany Spiritual Care Support Line: 587-390-7600LifeWorks supports employee health and well-being.

Bethany employees have access to a wide range of resources such as: