{
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  "sourcesContent": ["import{jsx as e,jsxs as t}from\"react/jsx-runtime\";import{ComponentPresetsConsumer as i,Link as n}from\"framer\";import{motion as o}from\"framer-motion\";import*as a from\"react\";import{Youtube as r}from\"https://framerusercontent.com/modules/NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js\";export const richText=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: What is Diet Culture? Understanding Its Impact and Moving Beyond\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the concept of diet culture and its effects on society. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Definition and manifestations of diet culture\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"How diet culture differs from healthy eating habits\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The harmful effects of diet culture on mental and physical health\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Diet culture prioritizes appearance over overall well-being\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"It manifests in institutional, media, food industry, and interpersonal contexts\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Diet culture can lead to disordered eating and poor relationships with food\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The anti-diet movement has emerged as a response, but may have its own limitations\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition's stance:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Acknowledges the pervasiveness and harm of diet culture\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Distinguishes between critique of food corporations and promotion of diet culture\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Encourages awareness and critical thinking about diet culture messages\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Promotes a balanced, nuanced approach to health and nutrition\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Supports finding a personalized, sustainable path to food freedom\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes by highlighting the importance of recognizing diet culture in various forms and developing a critical perspective. It emphasizes the need for a balanced approach that avoids extremes and prioritizes individual well-being over societal expectations.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed examples of diet culture, its effects on health, and strategies for combating its influence]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"What Does Diet Culture Mean?\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"br\",{}),\"Diet culture can be defined as the pervasive belief that appearance and body shape are more important than physical, psychological, and general well-being. It is the societal messaging that narrowly defines what an acceptable body and appearance are.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"In recent years, thinness has been valued above all else and equated to being beautiful, attractive, healthy, and happy. It places the pursuit of this \u201Cthin ideal\u201D above other dimensions of wellness. A thin ideal then shapes attitudes toward food. Food is frequently categorized as good or bad and becomes something people need to \u201Cearn.\u201D These distorted and harmful messages are extremely pervasive, as evidenced by the examples below.\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h3\",{children:\"Institutional:\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"People living in larger bodies experience weight-related discrimination when receiving medical treatment. Studies have found that those living in a larger body are less likely to seek medical care due to fear of stigmatization [1].\\xa0\"})}),/*#__PURE__*/t(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:[/*#__PURE__*/e(\"p\",{children:'Public health entities use fear and stigmatizing language (e.g., \u201Cobesity epidemic\", \u201Cthe war on obesity\u201D) to promote behavior change.'}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})})]})]}),/*#__PURE__*/e(\"h3\",{children:\"Media:\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Advertising, TV, and films exclusively portray those who fit the thin ideal.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"News and magazines monitor celebrity weight changes and dieting behavior.\\xa0\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/t(\"p\",{children:[\"Observing the most popular social media influencers will reveal what the current beauty ideal is (in good news: this is finally changing a bit!).\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]})})]}),/*#__PURE__*/e(\"h3\",{children:\"Food industry:\\xa0\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Products like \u201Cslimming teas\u201D and appetite-suppressing supplements and language used in food labeling (e.g., guilt-free, clean, tempting, zero).\"})}),/*#__PURE__*/t(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:[/*#__PURE__*/e(\"p\",{children:\"Programs that encourage restrictive eating (or eating less than a person needs).\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})})]})]}),/*#__PURE__*/e(\"h3\",{children:\"Interpersonal:\\xa0\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Compliments and comments around weight changes (e.g., \u201CDid you lose some weight? You look great!\u201D).\"})}),/*#__PURE__*/t(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:[/*#__PURE__*/e(\"p\",{children:\"Comments around controlling food intake (\u201CLet\u2019s go burn that cake off now\u201D or \u201CLet\u2019s indulge tonight- we can worry about it tomorrow\u201D).\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})})]})]}),/*#__PURE__*/e(\"h3\",{children:\"Personal:\\xa0\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Having a mental list of foods you should and shouldn\u2019t eat and feel guilty when you eat something forbidden.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Changes in body shape or the scale affecting mood and self-worth.\\xa0\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Using exercise to counter the calories consumed or to justify eating.\"})})]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"What Diet Culture Isn\u2019t\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Diet culture doesn\u2019t necessarily equate to being on a diet. You may not be on an official diet, but your food choices may be based on internalized diet culture messages (e.g., no carbs after dark, feeling guilty after eating certain foods). On the other hand, you may be on a lactose-free diet due to intolerances, a Mediterranean Diet for health reasons, or a Halal diet for religious reasons, without being influenced by the restrictive and punitive messages of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/comparing-diet-versus-non-diet-approaches-to-nutrition-and-weight-loss\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"diet culture\"})}),\".\"]}),/*#__PURE__*/t(\"p\",{children:[\"Secondly, being critical of large food corporations is not the same as promoting diet culture.\\xa0Large food corporations exist to maximize profits. They utilize \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/dopamine-and-food\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"neuroscience to engineer highly palatable ultra-processed foods\"})}),\", market them heavily to children, and make them accessible and cheap.\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"Food companies know their products are linked to poorer health, such as elevated cardiometabolic risk profile and \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/ultra-processed-foods-depression\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"depressive symptoms\"})}),\" [2]. However, this also serves their interests because many ultra-processed food producers also produce diet products (e.g., Heinz owns part of Weight Watchers; Unilever, which sells Ben & Jerry's owned Slim Fast; Nestle once owned Jenny Craig, and so on).\"]}),/*#__PURE__*/e(\"p\",{children:\"Thus, big food corporations escape corporate responsibility by controlling the diet industry and the discourse around health, particularly by espousing that health is entirely a product of personal responsibility. Therefore, one can critique large food corporations that place private profits above public health and perpetuate distorted narratives around health while also upholding the belief that diet culture is harmful.\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"How is Diet Culture Harmful?\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"br\",{}),\"Diet culture rests on the premise that our bodies are fundamentally inadequate as they currently are, and it is up to the individual to take action and become the right size or weight. Thus, diet culture plays a huge role in promoting \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/body-image-and-disordered-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"eating disorders and disordered eating\"})}),\".\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"Nurturing a healthy relationship with food becomes difficult when riddled with guilt and fear around certain foods. Another issue is that diet culture promotes disconnection from our body\u2019s natural \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/the-how-of-it-mindful-and-soulful-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"hunger and fullness cues\"})}),\". Diet culture encourages inconsistent eating patterns and inadequate intake by limiting the variety of food groups people feel safe eating and the amount they eat (e.g., predetermined portion sizes).\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"Diet culture is also harmful because it ties our self-worth to our physical appearance, an impermanent, ever-changing part of us. Ultimately, consumed by a near-constant awareness of how we appear, we waste precious energy, time, and money to pursue something that cannot be deeply fulfilling.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"How to Identify And Combat Diet Culture\"}),/*#__PURE__*/e(\"p\",{children:\"To combat diet culture, we must first develop the ability to identify it. This can be difficult because diet culture is not a single, clear entity we can pin down. It is a shapeshifter.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Diet culture may be easily identifiable in diet programs and shows like The Biggest Loser, but today diet culture tends to hide subtly under the guise of health and wellness. We are\\xa0 encouraged to make \u201Clifestyle changes,\u201D eat \u201Cclean,\u201D and stay \u201Cstrong.\u201D\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"If you are not sure if something is influenced by diet culture, consider these factors:\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Does it make you feel dissatisfied with your body?\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Does it ignore your internal hunger and fullness cues in favor of external metrics?\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Are there whole foods you are told you should avoid?\\xa0\"})}),/*#__PURE__*/t(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:[/*#__PURE__*/e(\"p\",{children:\"Are other markers of health considered (e.g., mental health, sleep, social connection)?\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})})]})]}),/*#__PURE__*/e(\"p\",{children:\"Next, start identifying how diet culture appears, from day to day, in your thoughts, feelings, and behaviors. If you are still determining whether you are influenced by diet culture, consider this question: is my intention based on self-care or perceived self-control?\"}),/*#__PURE__*/e(\"p\",{children:\"For example, am I exercising today because I would feel energized moving my body in a way I enjoy after a long day, or do I want to exercise because I want to \u201Cburn off\u201D what I just ate because I feel uncomfortable?\"}),/*#__PURE__*/e(\"p\",{children:\"Along with reflecting on internalized diet culture, it is also vital to observe and even note what you see and hear in the world around you, whether it\u2019s on social media, TV, advertisements, labels on food, or conversations between friends and family. Awareness is paramount because once you see the many faces of diet culture, you can\u2019t unsee it.\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Has the Non-Diet Movement Gone Too Far?\"}),/*#__PURE__*/e(\"p\",{children:\"The growing anti-diet movement has begun to shift the societal narrative around beauty, health, and our bodies and has released a great burden for many. There are some factions of the anti-dieting community, however, that, in their conviction and enthusiasm, generate black-and-white thinking and even guilt for not aligning with their principles.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"For example, the belief that all intentional weight loss is bad is often reinforced. Any discussion examining the relationship between weight and disease risk is shut down as it is believed to promote weight stigma and diet culture. Thus instead of listening to clients\u2019 genuine concerns and desires and supporting them to make informed decisions, they make them feel guilty about even thinking about wanting to lose weight.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Other statements like \u201Crestriction is always the precursor to a binge\u201D dismiss other potential links, like the relationship between binge eating and \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/differences-between-addictions-and-eating-disorders\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"addictive eating behavior\"})}),\".\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"Ultimately, the trajectory of the anti-diet movement is one where rigorous dialogue is not encouraged, and context and nuance are lost. You may be made to feel that if you are not fully aligned with the non-diet principles, you are against them, which is the same black-and-white thinking that the anti-diet movement has helped people move away from.\\xa0\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Conclusion\\xa0on Diet Culture\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"br\",{}),\"Diet culture is the pervasive societal messaging that has come to dominate how we view our bodies. It is vital to recognize what diet culture is and isn\u2019t, so we can better deconstruct our internalized diet culture and that of the external world. While the anti-diet movement has been revolutionary in liberating many men and women from the shackles of unrealistic beauty standards, there is still a great need to be critical and only take on the parts of various philosophies that truly resonate with you.\\xa0\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/t(\"p\",{children:[\"At Wise Mind Nutrition, we are here to help you find a sustainable path. A path that you create rather than one that was created for you. Is it time for food and body freedom?\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Blog Collaborator:\"}),\" \"]}),/*#__PURE__*/e(\"p\",{children:\"Misa Mojarrabi, Graduate Dietitian\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. \\xa0 \\xa0 Wu YK, Berry DC. Impact of weight stigma on physiological and psychological health outcomes for overweight and obese adults: A systematic review. J Adv Nurs. 2018 May;74(5):1030\u201342.\"}),/*#__PURE__*/e(\"p\",{children:\"2. \\xa0 \\xa0 Pagliai G, Dinu M, Madarena MP, Bonaccio M, Iacoviello L, Sofi F. Consumption of ultra-processed foods and health status: a systematic review and meta-analysis. Br J Nutr. 2021 Feb 14;125(3):308\u201318.\"})]});export const richText1=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: Gut Health and Mental Wellness - The Biopsychosocial Connection\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the intricate relationship between gut health and emotional/mental well-being. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The importance of an integrated biopsychosocial approach to health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The gut-brain axis and its role in mental health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The emerging field of nutritional psychiatry and psychology\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Gut health is deeply connected to mental and emotional well-being\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Neurotransmitters produced in the gut may influence brain function\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Gut-based inflammation can potentially lead to neuroinflammation\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The immune system may be a crucial mediator between gut and brain health\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition's stance:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Advocates for a holistic approach that considers biological, psychological, and social factors\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Emphasizes the importance of gut health in mental health interventions\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Promotes nutritional psychiatry and psychology as emerging fields of study\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Offers trauma-informed and eating disorder-friendly nutrition interventions for anxiety and depression\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes by highlighting the need for more research and attention on the immune system's role in the gut-brain connection. It invites readers to join the conversation and consider innovative approaches to mental health that incorporate gut health and nutrition.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for a deeper exploration of the gut-brain axis, the role of inflammation in mental health, and the potential of nutritional interventions in treating mental health disorders]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Gut Health and Constipation  \\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Constipation is an uncomfortable and, at times, painful problem for many people. According to \",/*#__PURE__*/e(n,{href:\"https://www.hopkinsmedicine.org/health/conditions-and-diseases/constipation\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"John Hopkins Medicine\"})}),\", over 4 million Americans suffer from constipation, the most common gastrointestinal complaint among adults.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"Here are three common ways to tell if you suffer from constipation:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Do you have less than three bowel movements per week?\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Do you have dry or hard stools?\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Don\u2019t feel quite empty after leaving the bathroom? Or need to strain to keep things going?\\xa0\"})})]}),/*#__PURE__*/e(\"p\",{children:\"If you experience any of these symptoms regularly, you\u2019re likely constipated. You might be wondering why some people become constipated and how this problem occurs in the body and, more specifically, the gut.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"There are many factors linked to this multifactorial issue of constipation. Hydration, \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/soluble-vs-insoluble\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"fiber intake\"})}),\", and movement are some factors that are most commonly assessed when addressing constipation.\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"What is less known is how our bowel movements are influenced by the trillions of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/gut-health-and-bacterial-diversity\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"bacteria residing in our gut\"})}),\". In this blog, we explore the topic of constipation relief through the lens of gut health and will end by mentioning additional factors that support bowel movements.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"The Relationship Between Constipation and Gut Health\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"It is increasingly clear that the number, diversity, and composition of our gut bacteria influence our bowel movements [1,2]. Between 24-54% of the volume of our poop is made up of bacteria. When looking at the bacterial composition of the stools among constipated individuals, they differ compared to non-constipated individuals [3,4].\"}),/*#__PURE__*/e(\"p\",{children:\"With over 1000 bacterial species in a healthy gut, there isn\u2019t consensus regarding the exact bacterial species associated with constipation since they differ across groups and in studies [5]. However, it has been found that constipated patients are more likely to experience gut dysbiosis, which refers to the reduction in bacterial species that are generally recognized as beneficial, along with an overgrowth of pathogenic bacteria [3].\"}),/*#__PURE__*/t(\"h2\",{children:[/*#__PURE__*/e(\"br\",{}),\"How Does Bacteria Keep our Bowels Moving?\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"br\",{}),\"While there is still some debate around the specific mechanisms, it is known that gut bacteria can produce and regulate compounds that interact with our \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/the-gut-brain-axis\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"nervous system\"})}),\", which has a strong direct influence on gut motility [6,7]. Therefore, enhancing bacterial diversity and preventing the overgrowth of pathogenic bacteria is an important factor in any efforts for constipation relief. From probiotic-containing foods (e.g., kefir, yogurt, fermented foods), there are many ways to eat for gut health and improve bacterial diversity.\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Probiotics for Gut Health\"}),/*#__PURE__*/t(\"p\",{children:[\"Probiotics refer to live microorganisms (e.g., bacteria) that, when consumed, can provide health benefits to the host [8]. There is increasing evidence that certain species of probiotics can have positive effects on constipation-related outcomes like stool frequency and consistency [9\u201311]. If you are already taking a probiotic supplement, that is generally a good start. If you want a more tailored recommendation about taking a probiotic suited to your needs, please \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/contact\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"reach out\"})}),\" for assistance.\\xa0You can support your gut health by including foods that contain natural sources of beneficial bacteria, including kimchi, sauerkraut, kefir, and yogurt.\\xa0\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"High Fiber Diets Support a Healthy Gut\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Fiber is the part of plant foods that our bodies cannot directly digest. Fiber serves to both soften stools so they are easier to pass and increase the bulk of stools, which stimulates movement.\"}),/*#__PURE__*/e(\"p\",{children:\"Foods high in fiber include fruits, vegetables, beans, lentils, peas, whole grains, nuts, and seeds. Furthermore, just like how our gut bacteria impact constipation, constipation can also impact gut bacteria. When one is constipated, stools sit in the colon for a prolonged period which can result in the growth of pathogenic bacteria [12].\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Given that fiber is the main source of food for gut bacteria, eating a diverse range of plant-based food can work against the overgrowth of opportunistic bacteria and ensure the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/gut-health-and-bacterial-diversity\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"diversity and vibrancy of your internal ecosystem\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Other Factors Related to Constipation Relief\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Other factors related to constipation relief are worth mentioning...\\xa0\"}),/*#__PURE__*/e(\"h3\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h3\",{children:\"Regularity\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Regular bowel movements require consistent opportunities for your body to receive the fibers that will help keep you regular.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h3\",{children:\"Adequate Hydration\"}),/*#__PURE__*/t(\"p\",{children:[\"Adequate fluid intake will help keep stools soft. However, drinking excessive amounts of fluid has not been shown to help with constipation! Tip: your fluid intake should increase as your fiber increases.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h3\",{children:\"Stress and Anxiety\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Stress and anxiety can slow down digestion, leading to constipation. Deep breathing, meditation, mindfulness, and novel approaches like gut hypnotherapy are stress-management techniques that can work to get your bowels moving.\\xa0\"}),/*#__PURE__*/t(\"h3\",{children:[/*#__PURE__*/e(\"br\",{}),\"Movement\"]}),/*#__PURE__*/e(\"p\",{children:\"Moving your body in ways you enjoy will help get things moving along your digestive tract.\\xa0\"}),/*#__PURE__*/t(\"h3\",{children:[/*#__PURE__*/e(\"br\",{}),\"Following the Urge\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"br\",{}),\"If you need to go to the bathroom, putting off the urge means more water will be taken from the stool and the harder it will be to pass!\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/how-often-poop\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"How often should you poop?\"})})]}),/*#__PURE__*/t(\"h2\",{children:[/*#__PURE__*/e(\"br\",{}),\"Summary\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"br\",{}),\"Within the complex and multifactorial issue of constipation, our gut bacteria are silently playing an important role in keeping our bowels moving. They do this by producing and regulating the metabolites that support gut motility, and they do this best when their microbial community is diverse and balanced.\\xa0\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"A healthy gut is directly related to a high-fiber eating pattern and other important life factors like stress management, movement, and hydration. If you need help with these things, the Wise Mind Nutrition app is here to support you!\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"Blog Collaborator:\"}),\" \"]}),/*#__PURE__*/e(\"p\",{children:\"Misa Mojarrabi, Graduate Dietitian\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Zhao Y, Yu YB. Intestinal microbiota and chronic constipation. Springerplus. 2016 Jul 19;5(1):1130.\"}),/*#__PURE__*/e(\"p\",{children:\"2. Zhang S, Wang R, Li D, Zhao L, Zhu L. Role of gut microbiota in functional constipation. Gastroenterol Rep. 2021 Oct;9(5):392\u2013401.\"}),/*#__PURE__*/e(\"p\",{children:\"3. Ohkusa T, Koido S, Nishikawa Y, Sato N. Gut Microbiota and Chronic Constipation: A Review and Update. Front Med. 2019 Feb 12;6:19.\"}),/*#__PURE__*/e(\"p\",{children:\"4. Rose C, Parker A, Jefferson B, Cartmell E. The Characterization of Feces and Urine: A Review of the Literature to Inform Advanced Treatment Technology. Crit Rev Environ Sci Technol. 2015 Sep 2;45(17):1827\u201379.\"}),/*#__PURE__*/e(\"p\",{children:\"5. Qin J, Li R, Raes J, Arumugam M, Burgdorf KS, Manichanh C, et al. A human gut microbial gene catalogue established by metagenomic sequencing. Nature. 2010 Mar 4;464(7285):59\u201365.\"}),/*#__PURE__*/e(\"p\",{children:\"6. Pan R, Wang L, Xu X, Chen Y, Wang H, Wang G, et al. Crosstalk between the Gut Microbiome and Colonic Motility in Chronic Constipation: Potential Mechanisms and Microbiota Modulation. Nutrients [Internet]. 2022 Sep 8;14(18). Available from: http://dx.doi.org/10.3390/nu14183704\"}),/*#__PURE__*/e(\"p\",{children:\"7. Guinane CM, Cotter PD. Role of the gut microbiota in health and chronic gastrointestinal disease: understanding a hidden metabolic organ. Therap Adv Gastroenterol. 2013 Jul;6(4):295\u2013308.\"}),/*#__PURE__*/e(\"p\",{children:\"8. Hill C, Guarner F, Reid G, Gibson GR, Merenstein DJ, Pot B, et al. Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014 Aug;11(8):506\u201314.\"}),/*#__PURE__*/e(\"p\",{children:\"9. Dimidi E, Christodoulides S, Fragkos KC, Scott SM, Whelan K. The effect of probiotics on functional constipation in adults: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014 Oct;100(4):1075\u201384.\"}),/*#__PURE__*/e(\"p\",{children:\"10.\\xa0 Ara\\xfajo MM, Botelho PB. Probiotics, prebiotics, and synbiotics in chronic constipation: Outstanding aspects to be considered for the current evidence. Front Nutr. 2022 Dec 8;9:935830.\"}),/*#__PURE__*/e(\"p\",{children:\"11.\\xa0 Zhang C, Jiang J, Tian F, Zhao J, Zhang H, Zhai Q, et al. Meta-analysis of randomized controlled trials of the effects of probiotics on functional constipation in adults. Clin Nutr. 2020 Oct;39(10):2960\u20139.\"}),/*#__PURE__*/e(\"p\",{children:\"12.\\xa0 Cao H, Liu X, An Y, Zhou G, Liu Y, Xu M, et al. Dysbiosis contributes to chronic constipation development via regulation of serotonin transporter in the intestine. Sci Rep. 2017 Sep 4;7(1):10322.\"})]});export const richText2=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: The Importance of Healthy Bowel Movements \"}),/*#__PURE__*/e(\"p\",{children:\"This article discusses the significance of regular, healthy bowel movements and their connection to overall health and mental well-being. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Frequency of bowel movements can vary, but having at least one per day is generally recommended.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Consistency and ease of passing stools are more important indicators of gut health than strictly frequency.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Bowel movements trigger the release of endorphins, promoting feelings of happiness and well-being.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Regular, healthy bowel habits can reduce the risk of constipation, hemorrhoids, and other digestive issues.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Establishing a consistent bowel routine can also help manage stress and anxiety.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Certain medications, like opioids and SSRIs, can impact bowel movement frequency and should be discussed with a healthcare provider.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Diet, fiber intake, and hydration play a key role in maintaining regular, healthy bowel function.\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article emphasizes that while frequency can vary between individuals, prioritizing gut health through diet, lifestyle, and potentially professional support can have benefits for both physical and mental well-being. \"}),/*#__PURE__*/e(\"p\",{children:\"[Read further for full article and references. Reach out to the Wise Mind Nutrition team for more information on their comprehensive programs aimed at improving bowel function and gut health.]\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Happy woman with healthy digestive tract\",className:\"framer-image\",height:\"2936\",src:\"https://framerusercontent.com/images/qO3j6EUlhcuKCTJoDJUeNhHBeng.jpg?scale-down-to=1024\",style:{aspectRatio:\"8769 / 5872\"},width:\"4384\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"What Are Regular Bowel Movements?\"}),/*#__PURE__*/t(\"p\",{children:[\"Bowel movements are an indicator of gut health and circadian rhythms. So how often should you poop, and what is considered healthy?\\xa0 This article explains the benefits of pooping daily and takes this conversation one step further by linking bowel habits with mental health. Gut health is also relevant to emotional health and is mediated by the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/gut-health-important-emotional-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"immune system\"})}),\".\\xa0\"]}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"How Often Should You Really Go?\"}),/*#__PURE__*/t(\"p\",{children:[\"The average person poops between three times a day and three times a week. However, it is crucial to be aware of poop consistency and regularity. \",/*#__PURE__*/e(n,{href:\"https://www.goodrx.com/well-being/gut-health/how-often-should-you-poop-constipation\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"When you poop, your stools should be soft, formed, and easy to pass, no matter how often you go\"})}),\".\\xa0 There is no generally accepted number of times a person should poop, but daily is a good goal! Many people have a regular bowel pattern: they\u2019ll poop about the same number of times a day and at a similar time.\"]}),/*#__PURE__*/e(\"p\",{children:\"The question of how often one should have a bowel movement is a common one, and the answer varies depending on several factors. As mentioned earlier, having at least one bowel movement per day is generally recommended. However, it's important to remember that everyone's body is different, and what's normal for one person may not be the same for another.\"}),/*#__PURE__*/t(\"p\",{children:[\"Some individuals may have bowel movements less frequently, such as every other day or even once every few days, and still be considered within the normal range as long as they don't experience any discomfort or other symptoms. On the other hand, going more than three times a day could indicate an issue with digestion or an overly rapid transit time.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Bowel Movements and Mental Health\"}),/*#__PURE__*/e(\"p\",{children:\"Believe it or not, pooping can make you feel happy! When humans have a bowel movement, our bodies release endorphins, neurotransmitters that promote happiness and well-being [1]. This is why some people may experience a sense of relief or even euphoria after having a good poop!\"}),/*#__PURE__*/e(\"p\",{children:\"In addition to the release of endorphins, having regular bowel movements can also improve our overall health and well-being [2]. When we eliminate waste from our bodies regularly, we reduce the risk of developing constipation, hemorrhoids, and other digestive disorders [2,3].\"}),/*#__PURE__*/t(\"p\",{children:[\"Pooping regularly can help you feel more comfortable and energized throughout the day. Furthermore, having a healthy bowel movement schedule can reduce stress and anxiety. When we are regular, we don't have to worry about unexpected bowel movements or discomfort, which can be a source of stress for some people [4]. By establishing a regular bowel movement routine, we can feel more in control of our bodies and reduce \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/anxiety-and-lifestyle-medicine\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"anxiety\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"Overall, having a healthy bowel movement schedule is vital for both our physical and mental health. So, the next time you have a good poop, remember that it is a feeling of relief and can also represent happiness and well-being!\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Can Medications Impact Bowel Movements?\"}),/*#__PURE__*/e(\"p\",{children:\"Research has shown that certain medications can affect bowel movement frequency [5]. For example, opiates are commonly used to manage pain but can cause constipation as a side effect [5]. Up to 90% of individuals who take opiates regularly may experience constipation [5]. This can be managed with medications that target the gastrointestinal system or adjusting the dosage or type of opiate medication used [5].\"}),/*#__PURE__*/t(\"p\",{children:[\"However, it's important to note that changing our diet can also significantly impact bowel movement frequency and overall \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/gut-health-and-bacterial-diversity\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"digestive health\"})}),\". By altering our dietary intake, we can improve our output and reduce the likelihood of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/constipation-gut-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"constipation\"})}),\" and other digestive disorders [2].\"]}),/*#__PURE__*/t(\"p\",{children:[\"A \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/soluble-vs-insoluble\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"high-fiber diet\"})}),\" with plenty of fruits, vegetables, whole grains, beans, nuts, and seeds can help regulate bowel movements and prevent constipation [2]. Staying hydrated by drinking enough water and other fluids can promote healthy bowel function [2]. However, it's important to note that diet alone may not be enough to manage bowel movement changes caused by medication or underlying health conditions, and it's essential to seek medical advice in these cases [6].\"]}),/*#__PURE__*/e(\"p\",{children:\"Another medication linked to changes in bowel movement frequency is Selective Serotonin Reuptake Inhibitors (SSRIs), commonly prescribed to treat depression and anxiety [6]. While some individuals may experience diarrhea as a side effect, others may experience constipation [6]. The exact mechanism behind this side effect is not fully understood, but it is thought to be related to serotonin's role in regulating gut function [6].\"}),/*#__PURE__*/e(\"p\",{children:\"Individuals concerned about their bowel movement frequency or experiencing changes in their bowel habits should speak to their healthcare provider [2,6]. It's important to note that changes in bowel movements can sometimes be a sign of an underlying health condition, and it's essential to rule this out with a medical evaluation [2].\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Treatment Options\"}),/*#__PURE__*/t(\"p\",{children:[\"Wise Mind Nutrition may be worth considering if you're looking for a comprehensive approach to improving your digestive health and bowel movements. The personalized program offers nutrition and lifestyle recommendations tailored to your needs and goals, helping you \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/gut-health-important-emotional-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"optimize your gut health\"})}),\" and improve bowel function.\"]}),/*#__PURE__*/t(\"p\",{children:[\"With a focus on whole foods and natural remedies, Wise Mind Nutrition can help you achieve long-term results without interventions that may have unwanted side effects. Wise Mind Nutrition may be a valuable resource to explore if you want to improve your bowel movements and overall digestive health. Feel free to \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/contact\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"reach out\"})}),\"!\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Blog Contributor: \"})}),/*#__PURE__*/e(\"p\",{children:\"Persefone Pappas\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:'1. Freedman, D. H. (2015, September). \"It\\'s in the air\": Why might some people be happy poopers? Discover, 36(7), 66.'}),/*#__PURE__*/e(\"p\",{children:\"2. Mayo Clinic Staff. (2021, January 14). Constipation. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253\"}),/*#__PURE__*/e(\"p\",{children:\"3. National Institute of Diabetes and Digestive and Kidney Diseases. (2017, November). Hemorrhoids. https://www.niddk.nih.gov/health-information/digestive-diseases/hemorrhoids\"}),/*#__PURE__*/e(\"p\",{children:\"4. Sood, R., Ford, A. C., & Camilleri, M. (2021, January 6). Association between stress, anxiety, and depression with gastrointestinal symptoms in individuals with and without gastrointestinal disorders. Clinical Gastroenterology and Hepatology, 19(1), 61-69. https://doi.org/10.1016/j.cgh.2020.07.042\"}),/*#__PURE__*/e(\"p\",{children:\"5. Bell, T., & Annunziata, K. (2016). Opioid-induced constipation. Critical Care Nursing Clinics of North America, 28(2), 223-230. https://doi.org/10.1016/j.cnc.2016.01.006\"}),/*#__PURE__*/e(\"p\",{children:\"6. Talley, N. J., Holtmann, G. J., Agreus, L., et al. (2020). Challenges in the management of functional bowel disorders: Focus on regulatory hurdles and limitations of current therapies. Clinical and Translational Gastroenterology, 11(5), e00140. https://doi.org/10.14309/ctg.0000000000000140\"})]});export const richText3=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"Critical Intersections Between Nutrition and Mental Health\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"In the era of nutritional confusion, people are becoming frustrated by the ongoing search for the next trending diet. We all have unique neurobiology, psychological profiles, and cultural backgrounds. We live in different contexts and have different motivations.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"New frameworks that go beyond quantitative approaches (e.g., calories and \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/the-macronutrient-model\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"macronutrients\"})}),\") and instead aim to embrace the qualitative (e.g., mental health) components of eating are greatly needed. Nutrition messages must be \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/trauma-informed-nutrition-therapy\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"trauma-informed\"})}),\" and nuanced.\\xa0\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"Thanks to scientific advances in our understanding of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/gut-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"gut health\"})}),\", strategies for eating food for mood and brain health are now evidence-based. Wise Mind Nutrition has identified three critical intersections between nutrition and mental health:\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Nutrients for supporting brain health.\\xa0\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Eating to improve gut health.\\xa0\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"How we think about food and body.\\xa0\"})})]}),/*#__PURE__*/t(\"p\",{children:[\"Wise Mind Nutrition honors the wisdom from \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/eating-disorders\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"eating disorders\"})}),\", \",/*#__PURE__*/e(n,{href:{webPageId:\"RpBqI7332\"},motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"addictions\"})}),\", \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/nutritional-psychology\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"nutritional psychology\"})}),\", and \",/*#__PURE__*/e(n,{href:{pathVariables:{V8PWfbvT8:\"lifestyle-medicine-mental-health\"},unresolvedPathSlugs:{V8PWfbvT8:{collectionId:\"E7GHsAote\",collectionItemId:\"a6xhclnRA\"}},webPageId:\"hfXrmnmxn\"},motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"lifestyle medicine\"})}),\". The work we do here explores the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/evolution-of-nutrition-frameworks\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"evolution of nutrition frameworks\"})}),\" in recent decades and explores why so much contention continues to plague the nutrition space.\"]}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"What is the Wise Mind?\"}),/*#__PURE__*/e(\"p\",{children:\"Utilizing the \u201Cwise mind\u201D includes seeing the value of both reason and emotion while being able to see the middle path. This term was popularized with Dialectical Behavioral Therapy (DBT) which was designed to replace rigid dichotomous thinking with the ability to explore a wide range of possibilities.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"The \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/wise-mind-nutrition\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"Wise Mind\"})}),\" can see the interconnectedness of systems. One example is viewing the gut and the brain as a system rather than distinct organs. The Wise Mind can see the value of physical and mental health rather than trading one for the other. The Wise Mind can also find a balance between dieting and non-dieting approaches.\\xa0\"]}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Eating-Disorder Informed\"}),/*#__PURE__*/e(\"p\",{children:\"The biggest challenge in creating nutrition messaging for groups of people is the potential for some of the information to be triggering. The program avoids words like \u201Cdiet\u201D and discussion of body weight. Wise Mind Nutrition discourages counting and encourages connecting with food on a deeper level.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"We teach about \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/the-how-of-it-mindful-and-soulful-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"mindful and soulful eating\"})}),\" and positive \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/body-image-recovery\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"body image\"})}),\". More details about eating disorder-informed nutrition messaging can be found \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/wise-mind-nutrition-eating-disorder-informed\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"here\"})}),\".\\xa0\"]}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"The Wise Mind Nutrition App\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"In addition to educational content, recipes, and meditations, the app contains a novel food log and a nightly review feature. The food log is based on the six food groups and hunger-fullness self-assessment, and more details can be found \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/wise-mind-nutrition-food-log\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"here\"})}),\".\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"The first week of educational modules introduces the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/five-components-wise-mind-nutrition\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"Wise Mind Nutrition Five Components\"})}),\":\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"When to Eat\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"What to Eat\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"How to Eat\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"How Much to Eat\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"How to Think About Food and Body\"})})]}),/*#__PURE__*/t(\"p\",{children:[\"Throughout the transformative educational journey, you will notice references to \u201Cguiding principles\u201D that summarize the essence of the Wise Mind Nutrition message. Check out the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/wise-mind-nutrition-12-principles\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"Wise Mind Nutrition 12 Principles\"})}),\".\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"The \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/wise-mind-nutrition-full-program\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"program\"})}),\" is not simply a video series; it is a digital workbook filled with assignments, pinnable \u201Cgems,\u201D and tons of resources. Links include blogs, videos, product recommendations, cooking guides and other guides, recipes, podcasts, functional medicine resources, and so much more!\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"Don\u2019t hesitate to \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/contact\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"ask any questions\"})}),\"; we would love to hear from you.\\xa0\"]})]});export const richText4=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: Adaptogens for Mental Health Improvement\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores adaptogens, a class of herbs that can help improve mental health and stress resilience. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"What adaptogens are and how they work\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Their benefits for stress, anxiety, and depression\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Specific adaptogens and their mental health effects\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Adaptogens help regulate the body's stress response\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"They can reduce cortisol levels and increase stress resilience\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Popular adaptogens include ashwagandha, rhodiola, ginseng, and holy basil\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Each adaptogen has unique benefits for mental health and mood\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition emphasizes:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Starting with one adaptogen at a time to assess individual effects\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Consulting a healthcare professional before starting any new supplement\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Using adaptogens as part of a broader mental health and wellness approach\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that adaptogens can be a valuable addition to a self-care routine for mental health support when used appropriately.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for in-depth explanations of each adaptogen and scientific references]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"What are Adaptogens?\"}),/*#__PURE__*/t(\"p\",{children:[\"Adaptogens are a class of herbs used for centuries in traditional medicinal practices. These herbs can help the body adapt to stressors and increase stress resistance [1]. They are generally considered safe for ongoing use and have been used to treat multiple health conditions, including \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/anxiety-and-lifestyle-medicine\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"anxiety\"})}),\", \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/nutrition-and-depression\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"depression\"})}),\", and \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/post-traumatic-stress-disorder-and-nutrition\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"stress-related disorders\"})}),\". This article describes adaptogen's benefits for stress, mental health, and mood.\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"How do Adaptogens Work?\"}),/*#__PURE__*/e(\"p\",{children:\"Adaptogens can help increase the body's resilience to physical, chemical, and biological stressors. They do this by regulating the body's endocrine system, which includes the hypothalamus, pituitary gland, and adrenal glands.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"These glands together regulate the release of hormones throughout the body. When the body is under stress, the hypothalamus releases a hormone that triggers the pituitary gland to release a hormone that ultimately stimulates the adrenal glands to produce cortisol, the stress hormone. This hormone plays a crucial role in the body's \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/the-gut-brain-axis\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"fight-or-flight\"})}),\" response to stress.\"]}),/*#__PURE__*/e(\"p\",{children:\"While cortisol is essential in small amounts, prolonged exposure to stress and high cortisol levels can lead to various health problems, including adrenal insufficiency, anxiety, depression, and other mental health disorders. People with anxiety disorders and panic attacks can benefit from adding non-pharmaceutical stress relievers to their routines.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Adaptogens work by reducing the adverse effects of cortisol and other stress hormones by supporting the body's natural stress response. They help balance the body's hormones and increase its ability to cope with stress. Therefore, adaptogens are frequently used for mental wellness goals.\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Adaptogens for Stress and Mental Health\"}),/*#__PURE__*/e(\"p\",{children:\"Anxiety and depression are two of the most common mental health disorders. According to the World Health Organization (WHO), depression is the leading cause of disability worldwide. And the number of people suffering from anxiety and depression is growing daily due to the current uncertainties related to economic stress, social isolation, and other factors such as rising technology use.\"}),/*#__PURE__*/e(\"p\",{children:\"Therefore, there is a growing interest in finding natural remedies that can improve mental health and alleviate the symptoms of anxiety and depression. And this is where adaptogens come in. Ayurvedic wisdom suggests combining herbs, but many prefer experimenting with these one at a time to notice any effects. However, many popular supplements mix herbs together for the most benefit. Some adaptogens take several weeks to have an effect.\"}),/*#__PURE__*/e(\"p\",{children:\"The best adaptogens for stress, mood, and mental health include:\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Ashwagandha\"}),/*#__PURE__*/e(\"p\",{children:\"Ashwagandha is an adaptogenic herb used in traditional Ayurvedic medicine. It has been shown to reduce stress and anxiety, improve cognitive function, and may be helpful for obsessive-compulsive disorder [2]. Some people report adverse side effects such as heart racing and anxiety, so starting with a small dose is best to ensure you tolerate it well.\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Rhodiola Rosea\"}),/*#__PURE__*/t(\"p\",{children:[\"Rhodiola is a traditional medicinal herb for treating fatigue, stress, and cognitive impairment. It has been found to improve mood, cognitive function, and physical performance [3,4]. Rhodiola can be stimulating; we use it to help people get off caffeine. If you want to \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/effects-caffeine-anxiety\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"decrease your caffeine intake\"})}),\", Rhodiola might be helpful. This adaptogen is best taken in the morning.\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Ginseng\"}),/*#__PURE__*/e(\"p\",{children:\"Ginseng is a root used in traditional Chinese medicine for thousands of years. It has been shown to reduce stress, improve cognitive function, and enhance mood through its anti-inflammatory properties [5]. Many people use ginseng to support athletic performance, which has multiple benefits for mental health. Meanwhile, the overall evidence supporting its use needs to be more conclusive.\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Holy Basil\"}),/*#__PURE__*/e(\"p\",{children:\"Holy basil, or Tulsi, is a spiced tea in traditional Indian medicine. It is known for its stress-reducing properties and has been shown to improve mood and cognitive function [6]. Holy basil leaves also contain zinc, iron, and chlorophyll, all nutrients associated with mental health benefits. If you use holy basil essential oil, the nutrient profile will change.\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Conclusion\"}),/*#__PURE__*/e(\"p\",{children:\"Adaptogens are a promising natural remedy for improving mental health and reducing stress and anxiety. Adaptogenic herbs have been used for centuries to support the body's natural stress response and promote overall health and well-being. These dietary supplements are generally safe and should be experimented with one at a time to ensure they fit your body well. They can help you get through challenging times and stay energized when feeling overwhelmed.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"If you're struggling with mental health issues, talk to your doctor, registered dietitian nutritionist, or qualified mental health professional before taking any new supplements or herbs. A practitioner can help you with dosing instructions because sometimes it is helpful to take larger doses than many supplements provide. If used selectively and as part of a broader mental health and wellness approach, adaptogens can be a helpful and nourishing addition to your self-care routine, to reduce fatigue and improve your immune system.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"The Wise Mind Nutrition program can help you utilize the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/best-foods-brain-health-mood\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"power of nutrition in supporting your mental health\"})}),\". Our program uses a food-first approach but can make broad supplement recommendations based on your intake data. Start with a free trial and see if the message resonates with you.\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\\xa0\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress\u2014Protective Activity. Pharm. 2010;3(1):188-224. doi:10.3390/ph3010188\"}),/*#__PURE__*/e(\"p\",{children:\"2. Tandon N, Yadav SS. Safety and clinical effectiveness of Withania Somnifera (Linn.) Dunal root in human ailments. J Ethnopharmacol. 2020;255:112768. doi:10.1016/j.jep.2020.112768\"}),/*#__PURE__*/e(\"p\",{children:\"3. Anghelescu IG, Edwards D, Seifritz E, Kasper S. Stress management and the role of Rhodiola rosea: a review. Int J Psychiat Clin. 2018;22(4):242-252. doi:10.1080/13651501.2017.1417442\"}),/*#__PURE__*/e(\"p\",{children:\"4. Cropley M, Banks AP, Boyle J. The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms. Phytother Res. 2015;29(12):1934-1939. doi:10.1002/ptr.5486\"}),/*#__PURE__*/e(\"p\",{children:\"5. Im DS. Pro-Resolving Effect of Ginsenosides as an Anti-Inflammatory Mechanism of Panax ginseng. Biomol. 2020;10(3):444. doi:10.3390/biom10030444\"}),/*#__PURE__*/e(\"p\",{children:\"6. Cohen MM. Tulsi - Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Medicine. 2014;5(4):251-259. doi:10.4103/0975-9476.146554\"})]});export const richText5=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: Magnesium - A Key Player in Sleep and Anxiety Management\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the role of magnesium in managing sleep and anxiety. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Magnesium's involvement in over 350 biochemical reactions in the body\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Its impact on stress hormones, sleep quality, and anxiety symptoms\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Dietary sources and supplementation options for magnesium\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Magnesium deficiency can lead to poor sleep quality and increased anxiety\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Chronic alcohol use and certain medications can deplete magnesium levels\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Green leafy vegetables, legumes, nuts, and seeds are excellent dietary sources of magnesium\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Different forms of magnesium supplements have varying effects on sleep and anxiety\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition's stance:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Recommends a food-first approach to meeting magnesium needs\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Suggests magnesium supplementation at night for those with sleep disorders\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Advocates for combining magnesium with other lifestyle medicine approaches for anxiety\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that while magnesium can be beneficial for sleep and anxiety, individual needs may vary. It's important to consider both dietary sources and potential supplementation under professional guidance.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed scientific explanations, dosage recommendations, and references on magnesium's effects on sleep and anxiety]\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Using Magnesium for Sleep and Anxiety\"}),/*#__PURE__*/e(\"p\",{children:\"Magnesium (Mg) is present within every cell type in every organism on earth. It is an essential mineral with a broad range of biological functions, serving as a cofactor in over 350 biochemical reactions. A cofactor is a substance whose presence is essential for the activity of an enzyme. For example, the process that makes the \u201Cmaster antioxidant\u201D glutathione requires magnesium, and stress-related anxiety disorders have been associated with reduced glutathione levels [1].\"}),/*#__PURE__*/e(\"p\",{children:\"Magnesium is also involved in modulating the hypothalamic-pituitary-adrenal (HPA) axis [2], which is responsible for the output of cortisol, the primary stress hormone in humans. Several other mechanistic pathways associate magnesium as necessary for stress management, such as interactions with the GABA receptor [3] and possibly serotonin, all of which have broad implications for sleep and anxiety.\"}),/*#__PURE__*/t(\"p\",{children:[\"Chronic alcohol use can deplete magnesium [4]. Several medications can lead to depleted magnesium levels, such as \",/*#__PURE__*/e(n,{href:\"https://www.fda.gov/drugs/drug-safety-and-availability/fda-drug-safety-communication-low-magnesium-levels-can-be-associated-long-term-use-proton-pump\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"proton-pump inhibitors\"})}),\". Individuals with gastrointestinal diseases might also be at risk for \",/*#__PURE__*/e(n,{href:\"https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"magnesium inadequacy\"})}),\". If you are vulnerable to the potential negative effects of magnesium deficiency, specific foods and dietary supplements recommended below may improve your mental health and sleep quality.\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Magnesium and Sleep\"}),/*#__PURE__*/e(\"p\",{children:\"Poor sleep and anxiety are strongly associated with stress and have been described as a reciprocal relationship [5]. Symptoms of magnesium deficiency and stress are very similar, the most common being irritability, fatigue, and mild anxiety [6]. In a longitudinal study of over 5,000 adults, magnesium intake was associated with better sleep quality [7]. In clinical practice, we often recommend magnesium supplementation at night to assist with sleep disorders.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Magnesium and Anxiety\"}),/*#__PURE__*/t(\"p\",{children:[\"Anxiety can be described as the experience of excessive worry, nervousness, or apprehension associated with physical, cognitive, and behavioral symptoms. To date, the available evidence suggests that the effect of magnesium supplementation is more notable in improving depression than anxiety [8] but that magnesium has a beneficial effect on subjective anxiety among those already vulnerable to anxiety [2]. In clinical practice, magnesium is often recommended to individuals with anxiety in conjunction with other\",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/anxiety-and-lifestyle-medicine\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\" lifestyle medicine approaches.\"})}),\" It may also be wise to \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/effects-caffeine-anxiety\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"reduce caffeine intake\"})}),\" if you are experiencing anxiety symptoms.\\xa0\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Foods High in Magnesium\"}),/*#__PURE__*/t(\"p\",{children:[\"Magnesium is widespread in green leafy vegetables, legumes, nuts, seeds, and whole grains. A higher intake of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/ultra-processed-foods-depression\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"ultra-processed foods\"})}),\" has been inversely associated with magnesium content in the diet [9]. The best sources of magnesium include pumpkin seeds (156 mg/oz.) and chia seeds (111 mg/oz.). Other good sources include almonds (80 mg/oz.) and black beans (60 mg/oz.) This is one of the reasons why the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/wise-mind-nutrition-food-log\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"Wise Mind Nutrition framework\"})}),\" includes beans, nuts, and seeds as a unique food group.\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Supplemental Forms of Magnesium\"}),/*#__PURE__*/e(\"p\",{children:\"Because magnesium is a positively charged cation (2+), it must be bound to an anion as a salt for stability. The compound that magnesium is bound to may matter for some more than others. Some experts suggest that the binding compound does not matter much; it is the elemental magnesium that matters. Supplements include magnesium citrate, magnesium oxide, magnesium carbonate, magnesium glycinate, and others. Magnesium citrate and oxide are known to have laxative effects, whereas magnesium carbonate and glycinate are most useful for sleep. Magnesium L-threonate has recently been suggested to cross the blood-brain barrier best.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"\\xa0Dosing Magnesium for Anxiety and Sleep\"}),/*#__PURE__*/t(\"p\",{children:[\"The recommended dietary allowance (RDA) for magnesium is 400 mg. More than half of US adults need to get more [10]. The tolerable upper intake level for supplemental magnesium is 350 mg. Note that this is the molecular weight of the actual magnesium, not the salt form. Check the label for details and refer to \",/*#__PURE__*/e(n,{href:\"https://www.consumerlab.com/answers/how-much-actual-magnesium-does-a-supplement-with-500-mg-of-magnesium-citrate-contain/how-much-magnesium-in-my-supplement/\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"Consumer Lab\"})}),\" for more information. Start with 200 mg and increase if necessary. If loose stools are present as side effects of magnesium, try switching to another formulation. Experiment with magnesium carbonate, glycinate, and L-threonate to determine which is best for you. Magnesium salt baths are also an excellent option to decrease anxiety and prepare for an excellent night's rest.\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Conclusion\"}),/*#__PURE__*/t(\"p\",{children:[\"Suppose you prefer to meet your magnesium needs with food rather than supplements. In that case, the Wise Mind Nutrition program is a food-first approach that offers ideas and recipes for getting adequate magnesium without relying on pills, powders, or potions. If you are looking for the best sleep of your life or to end sleep disruptions, we have \",/*#__PURE__*/e(n,{href:\"https://youtu.be/AIo9QpHG5Yw\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"14 recommendations\"})}),\" to help you achieve that. In the meantime, try magnesium glycinate or magnesium-rich foods daily to improve anxiety symptoms and sleeping problems.\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"\\xa0References\"})}),/*#__PURE__*/e(\"p\",{children:\"\\xa01. Zalachoras I, Hollis F, Ramos-Fern\\xe1ndez E, et al. Therapeutic potential of glutathione-enhancers in stress-related psychopathologies. Neurosci Biobehav Rev. 2020;114:134-155. doi:10.1016/j.neubiorev.2020.03.015\"}),/*#__PURE__*/e(\"p\",{children:\"2. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress\u2014A Systematic Review. Nutrients. 2017;9(5):429. doi:10.3390/nu9050429\"}),/*#__PURE__*/e(\"p\",{children:\"3. Nielsen FH. Modulation of Sleep by Obesity, Diabetes, Age, and Diet. Part Vi Food Nutrients Diet. Published online 2015:291-296. doi:10.1016/b978-0-12-420168-2.00031-4\"}),/*#__PURE__*/e(\"p\",{children:\"4. Dingwall KM, Delima JF, Gent D, Batey RG. Hypomagnesaemia and its potential impact on thiamine utilisation in patients with alcohol misuse at the Alice Springs Hospital. Drug Alcohol Rev. 2015;34(3):323-328. doi:10.1111/dar.12237\"}),/*#__PURE__*/e(\"p\",{children:\"5. Nollet M, Wisden W, Franks NP. Sleep deprivation and stress: a reciprocal relationship. Interface Focus. 2020;10(3):20190092. doi:10.1098/rsfs.2019.0092\"}),/*#__PURE__*/e(\"p\",{children:\"6. Pickering G, Mazur A, Trousselard M, et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020;12(12):3672. doi:10.3390/nu12123672\"}),/*#__PURE__*/e(\"p\",{children:\"7. Zhang Y, Chen C, Lu L, et al. Association of Magnesium Intake With Sleep Duration and Sleep Quality: Findings From the CARDIA Study. Curr Dev Nutrition. 2021;5:5141109. doi:10.1093/cdn/nzab053_102\"}),/*#__PURE__*/e(\"p\",{children:\"8. Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P. The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661\"}),/*#__PURE__*/e(\"p\",{children:\"9. Louzada ML da C, Martins APB, Canella DS, et al. Impact of ultra-processed foods on micronutrient content in the Brazilian diet. Revista De Sa\\xfade P\\xfablica. 2015;49(00):45. doi:10.1590/s0034-8910.2015049006211\"}),/*#__PURE__*/e(\"p\",{children:\"10. King DE, Mainous AG, Geesey ME, Woolson RF. Dietary Magnesium and C-reactive Protein Levels. J Am Coll Nutr. 2005;24(3):166-171. doi:10.1080/07315724.2005.10719461\"})]});export const richText6=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: Caffeine and Anxiety - A Complex Relationship\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the effects of caffeine on anxiety and mental health. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Caffeine's classification as a drug and its potential for addiction\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Varying caffeine content in popular beverages\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The impact of caffeine on anxiety disorders and vulnerable populations\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Caffeine can worsen anxiety in some individuals, particularly those with pre-existing anxiety disorders\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The safe upper limit for caffeine consumption is generally 400 mg per day\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Genetic factors can influence how individuals metabolize caffeine\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"People with substance use disorders or eating disorders may be more prone to caffeine misuse\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition's stance:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Recommends caution with caffeine intake, especially for those with anxiety disorders\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Suggests eliminating or reducing caffeine intake for mental wellness\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Proposes periodic caffeine breaks (3 days off, twice a year) for regular consumers\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Emphasizes the importance of personalized approaches to caffeine consumption\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that while moderate caffeine consumption can be beneficial for most people, others may benefit from reduction or elimination. Individual factors play a crucial role in determining the appropriate caffeine intake for optimal mental health.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed information on caffeine content in various beverages, its effects on different populations, and full references to scientific studies]\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Caffeine and Anxiety: How Caffeine Affects Your Mental Health\\xa0\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"p\",{children:[\"Caffeine is the most popular drug in the world. Some people might be uncomfortable with the idea that caffeine is a \u201Cdrug\u201D particularly since nonproblematic caffeine use is so common and widespread. This article breaks down the effects of caffeine and \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/anxiety-and-lifestyle-medicine\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"anxiety\"})}),\". We\u2019ll also identify specific groups of people that may be particularly vulnerable to caffeine misuse, such as those with certain mental health disorders.\"]}),/*#__PURE__*/e(\"p\",{children:\"The discussion of caffeine as a drug is not intended to pathologize its use, but rather to recognize its addictive and anxiogenic (anxiety-producing) potential. Caffeine Use Disorder is recognized in the DSM-5 as an area for future research and is based on the criteria for other substance use disorders such as alcohol, stimulants, opiates, etc.\"}),/*#__PURE__*/t(\"p\",{children:[\"Addiction is generally characterized by the activation of the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/dopamine-and-food\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"dopamine\"})}),\" system; however, it has been suggested that the effect of caffeine on dopamine receptors is indirect (rather than direct modulation) [1]. Heavy coffee users tend to experience strong wanting (craving), despite low liking (enjoyment), where the wanting becomes independent from the linking through repeated consumption of caffeine [2]. In other words, the dopaminergic effect of caffeine can drive substance-seeking behavior among those vulnerable to addiction-like processes.\"]}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Caffeine Content of Popular Beverages\"}),/*#__PURE__*/e(\"p\",{children:\"Caffeine is used across the globe, mostly in the form of coffee and tea (specifically Camellia sinensis, the plant used to make black, green, and white teas). There are differing amounts of caffeine in coffee and teas. Interestingly, manufacturers are not required to list the caffeine content on their products but can usually be found on their website. Several over-the-counter pain relievers and some prescription drugs also contain caffeine.\"}),/*#__PURE__*/e(\"p\",{children:\"It is generally accepted that a standard cup (8 oz.) of brewed coffee contains between 80-100 mg of caffeine. However, popular coffee chains provide coffee with higher caffeine content, to maximize the reinforcing qualities of their products. For example, an 8 oz. coffee from Starbucks contains between 130-180 mg. A generic shot of espresso is generally somewhere between 50-80 mg of caffeine whereas espresso at commercial coffee chains can exceed 100 mg. It makes sense why so many people prefer Starbucks or the equivalent!\\xa0\\xa0\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Of all forms of Camellia sinensis, black tea contains the most caffeine (approximately 50-70 mg) whereas green tea is about half of that (20-50 mg) and white tea has the least. One of the benefits of green tea is its \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/polyphenols-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"polyphenolic content\"})}),\". Sodas vary in their caffeine content but generally, a 12 oz. can contain between 20-50 mg. Energy drinks can contain anywhere from 50-300 mg of synthetic caffeine, depending on the brand and size. Pre-workout supplements are also a common form of synthetic caffeine and contain anywhere from 50-300 mg per scoop.\"]}),/*#__PURE__*/t(\"p\",{children:[\"Chocolate does not contribute significantly to caffeine intake. However, people who are highly sensitive to caffeine might have difficulties sleeping if consuming chocolate before bed. Genetic variability of CYP1A2 leads some people to metabolize caffeine faster than others. Fast metabolizers are considered more likely to consume more caffeine [3]. This can be easily determined through at-home genetic testing (saliva) through companies such as \",/*#__PURE__*/e(n,{href:\"https://www.ancestry.com/\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"Ancestry\"})}),\".\"]}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Can Caffeine Worsen Anxiety?\\xa0\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Yes and no - there are groups of people that are more vulnerable than others.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Caffeine intake from sodas is decreasing, whereas intake from energy drinks is on the rise [4]. Energy drinks have been associated with a wide range of adverse health effects, including insomnia, restlessness, jitteriness, and gastrointestinal upset [5]. Given the recognition of sleep as a pillar of health, it is likely that some of the downstream effects of excess caffeine on health are mediated through impaired \",/*#__PURE__*/e(n,{href:\"https://youtu.be/AIo9QpHG5Yw\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"sleep\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"Individuals with substance use disorders or other addictions (e.g., nicotine) are more likely to consume higher amounts of caffeine [6]. Among adult polysubstance users, caffeine use has been associated with depression [7]. People with eating disorders also tend to misuse caffeine [8], perhaps due to stimulant appetite-suppressing effects.\"}),/*#__PURE__*/e(\"p\",{children:\"The weight of the evidence suggests that caffeine is not a cause of anxiety disorders. However, among those with a pre-existing panic disorder, caffeine intakes in the range of 400-750 mg (roughly 5 cups of coffee) can induce panic attacks [9]. Individuals with anxiety-related disorders may be considered a vulnerable group that should be particularly cautious about excess caffeine intake.\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Caffeine Recommendations\"}),/*#__PURE__*/e(\"p\",{children:\"The average daily intake of adults is roughly 180 mg (roughly 2 cups of coffee or one commercial coffee beverage from a Starbucks or equivalent) [10]. Adults aged 51-70 average above 200 mg [11]. The safe upper limit is generally 400 mg per day. Individuals with genetic variants that lead to slower metabolism of caffeine should probably consume less. Those with anxiety and panic disorders should also consume less, perhaps by setting an upper limit of 200 mg/day. It might be time to check the caffeine content of the beverages you order!\"}),/*#__PURE__*/e(\"p\",{children:\"For those interested in a mental wellness journey, eliminating caffeine altogether can be a wise option. From our clinical experience, many do report noteworthy benefits of coming off caffeine altogether. If this is not a realistic or desirable goal, taking three days off twice per year can also be helpful. For those who experience withdrawal symptoms, it can be helpful to taper off slowly, for example switching from coffee to black tea and then to green and then to white.\"}),/*#__PURE__*/e(\"p\",{children:\"Wise Mind Nutrition is here to support you in your journey to use nutrition to optimize mental health. While moderate caffeine can be beneficial for mental health in most of the population, others benefit from elimination or reduction. If drinking caffeine has created problems for you, we can help! Find out what is true for you through some trial-and-error, and through doing some deep introspective healing work!\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"\\xa01. Santos M dos, Gavioli EC, Rosa L, Soares-Rachetti V de, Lob\\xe3o-Soares B. Craving espresso: the dialetics in classifying caffeine as an abuse drug. Naunyn-Schmiedeberg\u2019s Archives of Pharmacology. Published online 2018:1-18. doi:10.1007/s00210-018-1570-9\"}),/*#__PURE__*/e(\"p\",{children:\"2. Koranyi N, Br\\xfcckner E, J\\xe4ckel A, Grigutsch LA, Rothermund K. Dissociation between wanting and liking for coffee in heavy drinkers. J Psychopharmacol. 2020;34(12):1350-1356. doi:10.1177/0269881120922960\"}),/*#__PURE__*/e(\"p\",{children:\"3. Guessous I, Dobrinas M, Kutalik Z, et al. Caffeine intake and CYP1A2 variants associated with high caffeine intake protect non-smokers from hypertension. Hum Mol Genet. 2012;21(14):3283-3292. doi:10.1093/hmg/dds137\"}),/*#__PURE__*/e(\"p\",{children:\"4. Tran NL, Barraj LM, Bi X, Jack MM. Trends and patterns of caffeine consumption among US teenagers and young adults, NHANES 2003\u20132012. Food Chem Toxicol. 2016;94:227-242. doi:10.1016/j.fct.2016.06.007\"}),/*#__PURE__*/e(\"p\",{children:\"5. Nadeem IM, Shanmugaraj A, Sakha S, Horner NS, Ayeni OR, Khan M. Energy Drinks and Their Adverse Health Effects: A Systematic Review and Meta-analysis. Sports Heal Multidiscip Approach. 2021;13(3):265-277. doi:10.1177/1941738120949181\"}),/*#__PURE__*/e(\"p\",{children:\"6. Sweeney MM, Weaver DC, Vincent KB, Arria AM, Griffiths RR. Prevalence and Correlates of Caffeine Use Disorder Symptoms Among a United States Sample. J Caffeine Adenosine Res. 2020;10(1):4-11. doi:10.1089/caff.2019.0020\"}),/*#__PURE__*/e(\"p\",{children:\"7. Yudko E, McNiece SI. Relationship between coffee use and depression and anxiety in a population of adult polysubstance abusers. J Addict Med. 2014;8(6):438-442. doi:10.1097/adm.0000000000000077\"}),/*#__PURE__*/e(\"p\",{children:\"8. Winston AP, Hardwick E, Jaberi N. Neuropsychiatric effects of caffeine. Adv Psychiatric Treat. 2005;11(6):432-439. doi:10.1192/apt.11.6.432\"}),/*#__PURE__*/e(\"p\",{children:\"9. Klevebrant L, Frick A. Effects of caffeine on anxiety and panic attacks in patients with panic disorder: A systematic review and meta-analysis. Gen Hosp Psychiat. 2022;74:22-31. doi:10.1016/j.genhosppsych.2021.11.005\"}),/*#__PURE__*/e(\"p\",{children:\"10. Temple JL, Bernard C, Lipshultz SE, Czachor JD, Westphal JA, Mestre MA. The Safety of Ingested Caffeine: A Comprehensive Review. Frontiers in Psychiatry. 2017;8:80. doi:10.3389/fpsyt.2017.00080\"}),/*#__PURE__*/e(\"p\",{children:\"11. Drewnowski A, Rehm CD. Sources of Caffeine in Diets of US Children and Adults: Trends by Beverage Type and Purchase Location. Nutrients. 2016;8(3):154. doi:10.3390/nu8030154\"})]});export const richText7=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(i,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://youtu.be/0isYC5Cl88U\"})})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Food Addiction - 12 Myths Debunked\"}),/*#__PURE__*/e(\"p\",{children:\"This article addresses common misconceptions about food addiction. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The existence and validity of food addiction as a concept\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The nature of food addiction compared to other substance addictions\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Approaches to food addiction recovery\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Food addiction is a real phenomenon, supported by scientific research\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Ultra-processed food addiction is more similar to nicotine or caffeine addiction than hard drugs\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Food addiction recovery is not necessarily about weight loss or extreme dieting\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Minimally processed foods are generally not addictive\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition's stance:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Acknowledges the complexity of food addiction and its relationship to eating disorders\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Promotes a balanced, individualized approach to food addiction recovery\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Emphasizes the importance of addressing underlying stress, trauma, and emotional pain\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Supports multiple paths to recovery, not just 12-step programs\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Encourages a positive outlook on the possibility of changing one's relationship with food\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes by inviting those struggling with addiction-like eating to seek help in understanding their relationship with food. It emphasizes Wise Mind Nutrition's approach to helping individuals stop yo-yo dieting and develop a healthier relationship with food.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed explanations of each myth, scientific background, and comprehensive references to studies on food addiction]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Food Addiction Popular Myths Debunked\"}),/*#__PURE__*/e(\"p\",{children:\"There are a lot of myths that plague the food addiction space. To clarify, a \u201Cmyth\u201D does not mean that something is never true, it just means that it is not always true. There are a lot of assumptions about food addiction that need to be challenged and better understood. Are you here for it?\"}),/*#__PURE__*/t(\"p\",{children:[\"The 12 truths and myths listed below come from my extensive experience doing research on \",/*#__PURE__*/e(n,{href:\"https://drdavidwiss.com/research/\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"ultra-processed food addiction\"})}),\" and being \",/*#__PURE__*/e(n,{href:\"https://www.nutritioninrecovery.com/\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"clinically helpful\"})}),\" to individuals who believe themselves to be addicted to food. These myths both challenge the culture of food addiction recovery and the \u201Cfood addiction\u201D naysayers. Yes, there are a lot of people who insist that food addiction doesn\u2019t exist. Learn more about these controversies \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/does-food-addiction-exist\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"here\"})}),\".\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Myth #1:\"}),\" Food addiction doesn\u2019t exist.\"]}),/*#__PURE__*/e(\"p\",{children:\"This argument is used by individuals who don\u2019t understand the neurobiology of addiction and believe that all people should be able to moderate their use of all substances if they just try enough. This is the same argument that was once used for alcohol, cocaine, and nicotine. It invalidates people\u2019s lived experiences [1] and stresses personal responsibility rather than corporate responsibility.\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Myth #2: \"}),\"Food addiction measurement is pseudoscience and not valid.\"]}),/*#__PURE__*/e(\"p\",{children:\"The instrument used to capture addiction-like eating is called the Yale Food Addiction Scale [2\u20134] and has been validated at the highest level of scientific inquiry, in multiple countries across the world, and updated to reflect changes in diagnostic for substance use disorders in the DSM-5. It has undergone rigorous peer review.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Myth #3:\"}),\" Food can be as addictive as heroin or cocaine.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"This hit the headlines a few years ago based on animal studies. In humans, ultra-processed food addiction is much more like nicotine or caffeine addiction [5], sometimes it is so subtle that the person doesn\u2019t even realize they have it or would prefer not to admit it.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Myth #4:\"}),\" Food addiction science doesn\u2019t account for restrictive eating patterns.\"]}),/*#__PURE__*/e(\"p\",{children:\"While the instrument itself doesn\u2019t measure dietary restraint, studies have documented the presence of addiction-like eating after considering other contributors to eating pathology [6,7]. While some people develop food addiction symptoms from too much dieting, there are many others who have never imposed restrictive eating patterns.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Myth #5:\"}),\" Food addiction recovery is a weight loss journey.\"]}),/*#__PURE__*/e(\"p\",{children:\"While many people that seek recovery from food addiction end up losing weight, recovering from food addiction is not the same thing as losing weight. In fact, too much emphasis on weight loss gives food addiction a reputation for perpetuating diet culture. Recovery is about sanity, not vanity.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Myth #6: \"}),\"If someone has a food addiction, they need to be on a low-carb diet to recover.\"]}),/*#__PURE__*/e(\"p\",{children:\"For some people with ultra-processed food addiction, going too low in carbs can make the symptoms worse. People often do this to lose weight, which is not the same thing as food addiction recovery. Meanwhile, many people with addiction-like eating do benefit from a lower-carb approach [8].\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Myth #7:\"}),\" If someone has a food addiction, they need to weigh and measure their food.\"]}),/*#__PURE__*/e(\"p\",{children:\"The key to food addiction recovery is not eating less, but rather eating more of the foods that will help restore gut homeostasis and balance out brain chemistry. One can recover from addiction-like eating and learn how to listen to their body at the same time. This is called recovery.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Myth #8:\"}),\" Food addiction culture is the same as diet culture.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"This may seem true at first glance, but for people who actually have addiction-like eating, many are fighting for their sanity and are willing to go to great extremes for a different life. If someone chooses to opt out of commercialized eating, that is not the same thing as perpetuating diet culture.\\xa0\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Myth #9:\"}),\" Minimally processed foods such as fruit, quinoa, or nuts can be addictive.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"There is no evidence that plain food can be addictive [9]. While some people report loss of control around specific fruits or grains or even nuts, these foods do not light up the brain the way that ultra-processed foods do.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Myth #10:\"}),\" Food addiction should be classified as a behavioral disorder because it\u2019s not about the food.\"]}),/*#__PURE__*/e(\"p\",{children:\"For many people, eating challenges are not about food. For others, it is absolutely about the food [10]. Everyone has their own unique neurochemistry and therefore responds differently to various substances. Some people have brain chemistry that is susceptible to addiction, and others do not.\\xa0\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Myth #11: \"}),\"If someone has a food addiction, they need to be in a 12-Step program.\"]}),/*#__PURE__*/e(\"p\",{children:\"While I\u2019m a fan of 12-Step Recovery, it\u2019s not the only path for people who struggle with addiction-like eating. In fact, many times these programs emphasize overly restrictive diets with the goal of weight loss which can lead to binge eating and weight cycling [11]. 12-Step is great if you work the program and utilize the social support, but not if you use it as a diet club.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Myth #12:\"}),\" Once someone develops a food addiction, they will always be addicted to food.\"]}),/*#__PURE__*/e(\"p\",{children:\"Many people develop addictions because of underlying stress, trauma, adversity, and unresolved emotional pain [12]. Once someone does some deep healing work, often for many years, their relationship with food can change. It\u2019s so important to think positively.\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Wise Mind Nutrition\"}),/*#__PURE__*/t(\"p\",{children:[\"Have you struggled with addiction-like eating? Are you not sure if it is an actual food addiction or symptoms related to an eating disorder? Are you curious about your relationship with sugar? We can help you figure that out, stop the yo-yo dieting and step into a new chapter with grace! Feel free to \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/contact\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"contact us\"})}),\".\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Lacroix E, Ranson KM von. Lived Experience and Defining Addictive-Like Eating: a Synthesis of Qualitative Research. Curr Addict Reports. 2020;7(4):437-445. doi:10.1007/s40429-020-00343-7\"}),/*#__PURE__*/e(\"p\",{children:\"2. Schulte EM, Gearhardt AN. Development of the Modified Yale Food Addiction Scale Version 2.0. European Eating Disorders Review. 2017;25(4). doi:10.1002/erv.2515\"}),/*#__PURE__*/e(\"p\",{children:\"3. Gearhardt A, Corbin W, Brownell K. Development of the Yale Food Addiction Scale Version 2.0. Psychology of Addictive Behaviors. 2016;30(1). doi:10.1037/adb0000136\"}),/*#__PURE__*/e(\"p\",{children:\"4. Gearhardt A, Corbin W, Brownell K. Preliminary validation of the Yale Food Addiction Scale. Appetite. 2009;52(2). doi:10.1016/j.appet.2008.12.003\"}),/*#__PURE__*/e(\"p\",{children:\"5. Wiss DA, Avena N, Rada P. Sugar Addiction: From Evolution to Revolution. Frontiers in Psychiatry. 2018;9:545. doi:10.3389/fpsyt.2018.00545\"}),/*#__PURE__*/e(\"p\",{children:\"6. Wiss DA, Avena NM. Food Addiction, Binge Eating, and the Role of Dietary Restraint: Converging Evidence from Animal and Human Studies. In: Frank KW, Berner LA, eds. Springer Nature; 2020:193-209. doi:10.1007/978-3-030-43562-2_14\"}),/*#__PURE__*/e(\"p\",{children:\"7. Wiss D, Brewerton T. Separating the Signal from the Noise: How Psychiatric Diagnoses Can Help Discern Food Addiction from Dietary Restraint. Nutrients. 2020;12(10):2937. doi:10.3390/nu12102937\"}),/*#__PURE__*/e(\"p\",{children:\"8. Unwin J, Delon C, Gi\\xe6ver H, et al. Low carbohydrate and psychoeducational programs show promise for the treatment of ultra-processed food addiction. Frontiers Psychiatry. 2022;13:1005523. doi:10.3389/fpsyt.2022.1005523\"}),/*#__PURE__*/e(\"p\",{children:\"9. Schulte EM, Avena NM, Gearhardt AN. Which foods may be addictive? The roles of processing, fat content, and glycemic load. Plos One. 2015;10(2):e0117959. doi:10.1371/journal.pone.0117959\"}),/*#__PURE__*/e(\"p\",{children:\"10. Wiss DA, Brewerton TD. Incorporating food addiction into disordered eating: the disordered eating food addiction nutrition guide (DEFANG). Eating and Weight Disorders - Studies on Anorexia, Bulimia and Obesity. 2017;22(1):49-59. doi:10.1007/s40519-016-0344-y\"}),/*#__PURE__*/e(\"p\",{children:\"11. Bray B, Rodr\\xedguez-Mart\\xedn BC, Wiss DA, Bray CE, Zwickey H. Overeaters Anonymous: An Overlooked Intervention for Binge Eating Disorder. Int J Environ Res Pu. 2021;18(14):7303. doi:10.3390/ijerph18147303\"}),/*#__PURE__*/e(\"p\",{children:\"12. Wiss DA, Avena N, Gold M. Food Addiction and Psychosocial Adversity: Biological Embedding, Contextual Factors, and Public Health Implications. Nutrients. 2020;12(11):3521. doi:10.3390/nu12113521\"})]});export const richText8=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: Top 10 Brain-Boosting Foods for Mental Health\"}),/*#__PURE__*/e(\"p\",{children:\"This article highlights 10 foods that can significantly benefit brain health and mood:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Brazil nuts (high in selenium)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Walnuts (rich in omega-3 fatty acids)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Pumpkin seeds (high in magnesium)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Fermented foods like kimchi and kefir (probiotics)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Nutritional yeast (B-vitamins)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Shiitake mushrooms (vitamin D)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Kiwi (vitamin C)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Seaweed (fiber)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Cacao (zinc)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Oysters (iron)\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Each food may be linked to specific mental health benefits\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The article provides easy ways to incorporate these foods into your diet\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Eating these foods can support brain health without strict dieting\"})})]}),/*#__PURE__*/e(\"p\",{children:\"Wise Mind Nutrition emphasizes a food-positive approach to improving mental well-being through nutrition. Ready to boost your mood with delicious, brain-friendly foods?\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for scientific references and specific serving suggestions for each food]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Wise Mind Nutrition\u2019s Best 10 Foods for Brain Health and Your Mood\"}),/*#__PURE__*/e(\"p\",{children:\"While I am not a fan of over-sensationalizing specific foods and do not endorse the concept of \u201Csuperfoods\u201D there are some foods that are super for mental health. In this article, I provide an example (and citation of research) of why there are particularly helpful foods for brain health, a healthy gut, and offer one way to incorporate it into your diet.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"1) Brazil Nuts\"})}),/*#__PURE__*/e(\"p\",{children:\"Aside from being delicious, Brazil nuts contain the highest amount of Selenium of all foods on the planet. High selenium intake is associated with a lower prevalence of depression in several studies [1,2].\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"How to eat:\"}),\" I recommend a handful of Brazil nuts as a snack before bed or throw them into your favorite smoothie.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"2) Walnuts\"})}),/*#__PURE__*/t(\"p\",{children:[\"Walnuts are a great food for brain health and they even look like a human brain! Walnuts contain high amounts of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/omega-3-fatty-acids-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"omega-3 fatty acids\"})}),\" relative to other nuts. Deficiencies in omega-3 have been linked to aggressive behaviors, impulsivity, and attention deficit hyperactivity disorder (ADHD) [3,4].\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"How to eat:\"}),\" My favorite way to eat walnuts is in oatmeal or with Greek yogurt.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"3) Pumpkin Seeds\"})}),/*#__PURE__*/e(\"p\",{children:\"Sometimes referred to as pepitas, these contain high amounts of magnesium, among other nutrients. A recent systematic review indicated that magnesium could be beneficial for a wide range of mental disorders [5].\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"How to eat:\"}),\" Pumpkin seeds are excellent to sprinkle on top of a salad.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"4) Fermented Foods Such as Kimchi and Kefir\"})}),/*#__PURE__*/t(\"p\",{children:[\"These foods contain potent probiotic bacteria. Yes, you can get probiotics from food. Make sure your fermented vegetables are raw (not pasteurized) because the heat can kill beneficial microbes. Cross-sectional studies have indicated that probiotic food consumption might have beneficial effects on \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/nutrition-and-depression\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"depression\"})}),\", particularly in men [6].\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"How to eat:\"}),\" Put a little bit of kimchi on the dinner plate and pour kefir (fermented milk) over frozen cherries for dessert!\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"5) Nutritional Yeast\"})}),/*#__PURE__*/e(\"p\",{children:\"This is more like a seasoning that is very flavorful but it is high in B-vitamins, particularly B12, which is important for plant-based eaters.\\xa0 A recent systematic review and meta-analysis concluded that B-vitamins may provide benefits in healthy and at-risk populations for stress [7].\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"How to eat:\"}),\" Sprinkle nutritional yeast into popcorn and mix with some pumpkin seeds.\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"6) Shitake Mushrooms\"})}),/*#__PURE__*/e(\"p\",{children:\"These flavorful fungi have so many culinary applications and can also contain Vitamin D. Yes certain mushrooms have vitamin D, depending on how they were grown. According to a recent meta-analysis, vitamin D favorably impacted depression ratings among those with major depression [8].\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"How to eat:\"}),\" Brush with avocado oil and put these on the grill just until they soften up!\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"7) Kiwi\"})}),/*#__PURE__*/t(\"p\",{children:[\"Kiwi has become one of my favorite fruits since I learned about the gut health benefits of eating the skin. \",/*#__PURE__*/e(\"strong\",{children:\"Don\u2019t forget to eat the skin!\"}),\" Kiwi is high in vitamin C, among other nutrients. Cross-sectional data suggests that high vitamin C status may be associated with an improved overall mood in young adult males [9].\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"How to eat:\"}),\" Eat the kiwi like an apple but don\u2019t forget the paper towel to catch the flying juices.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"8) Seaweed\"})}),/*#__PURE__*/t(\"p\",{children:[\"Most people outside of Japan don\u2019t get enough of this marine food. Seaweed has a lot of fiber, particularly \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/soluble-vs-insoluble\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"soluble fiber\"})}),\". A recent study showed that higher intakes of seaweed fiber were associated with a lower likelihood of depression [10].\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"How to eat:\"}),\" Purchase prepared seaweed salad and put a small portion on your dinner plate or bowl, right next to the kimchi!\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"9) Cacao\"})}),/*#__PURE__*/t(\"p\",{children:[\"Cacao is a fruit and the fermented seeds are used to produce chocolate, which contains zinc, among other nutrients. A small study found that zinc therapy may play a role in improved \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/anxiety-and-lifestyle-medicine\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"anxiety\"})}),\" symptoms [11].\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"How to eat:\"}),\" To get the benefits, you want to eat the actual raw cacao, either in powder or in nibs. Sprinkle it everywhere, particularly on coconut yogurt with pomegranate!\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"10) Oysters\\xa0\"})}),/*#__PURE__*/e(\"p\",{children:\"These are a real treat, but did you know that oysters contain iron? Adults with iron deficiency anemia have an increased risk of psychiatric disorders, after adjusting for confounders [12].\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"How to eat:\"}),\" Eat these cold with a little lemon and a dash of hot sauce.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"strong\",{children:\"What are Your Favorite Foods for Brain Health?\"})}),/*#__PURE__*/e(\"p\",{children:\"Do you have a favorite brain-boosting food? Have you started your \u201Cnutrition for mental\u201D journey yet? Wise Mind Nutrition is here to support you in eating food for mood and brain health without going on a diet!\\xa0\\xa0\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\\xa0\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Almeida TLF de, Petarli GB, Cattafesta M, Zandonade E, Bezerra OM de PA, Trist\\xe3o KG, et al. Association of Selenium Intake and Development of Depression in Brazilian Farmers. Frontiers Nutrition. 2021;8:671377.\"}),/*#__PURE__*/e(\"p\",{children:\"2. Conner TS, Richardson AC, Miller JC. Optimal Serum Selenium Concentrations Are Associated with Lower Depressive Symptoms and Negative Mood among Young Adults. J Nutrition. 2015;145(1):59\u201365.\"}),/*#__PURE__*/e(\"p\",{children:\"3. Meyer BJ, Byrne MK, Collier C, Parletta N, Crawford D, Winberg PC, et al. Baseline omega-3 index correlates with aggressive and attention deficit disorder behaviours in adult prisoners. Plos One. 2015;10(3):e0120220.\"}),/*#__PURE__*/e(\"p\",{children:\"4. Bozzatello P, Brignolo E, Grandi ED, Bellino S. Supplementation with Omega-3 Fatty Acids in Psychiatric Disorders: A Review of Literature Data. J Clin Medicine. 2016;5(8):67.\"}),/*#__PURE__*/e(\"p\",{children:\"5. Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P. The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients. 2020;12(6):1661.\"}),/*#__PURE__*/e(\"p\",{children:\"6. Kim CS, Shin DM. Probiotic food consumption is associated with lower severity and prevalence of depression: A nationwide cross-sectional study. Nutrition. 2019;63:169\u201374.\"}),/*#__PURE__*/e(\"p\",{children:\"7. Young LM, Pipingas A, White DJ, Gauci S, Scholey A. A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and \u2018At-Risk\u2019 Individuals. Nutrients. 2019;11(9):2232.\"}),/*#__PURE__*/e(\"p\",{children:\"8. Vellekkatt F, Menon V. Efficacy of vitamin D supplementation in major depression: A meta-analysis of randomized controlled trials. J Postgrad Med. 2019;65(2):74\u201380.\"}),/*#__PURE__*/e(\"p\",{children:\"9. Pullar JM, Carr AC, Bozonet SM, Vissers MCM. High Vitamin C Status Is Associated with Elevated Mood in Male Tertiary Students. Antioxidants. 2018;7(7):91.\"}),/*#__PURE__*/e(\"p\",{children:\"10. Kim CS, Byeon S, Shin DM. Sources of Dietary Fiber Are Differently Associated with Prevalence of Depression. Nutrients. 2020;12(9):2813.\"}),/*#__PURE__*/e(\"p\",{children:\"11. Russo AJ. Decreased Zinc and Increased Copper in Individuals with Anxiety. Nutrition Metabolic Insights. 2011;4:NMI.S6349.\"}),/*#__PURE__*/e(\"p\",{children:\"12. Lee HS, Chao HH, Huang WT, Chen SCC, Yang HY. Psychiatric disorders risk in patients with iron deficiency anemia and association with iron supplementation medications: a nationwide database analysis. Bmc Psychiatry. 2020;20(1):216.\"})]});export const richText9=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: Understanding Nutritional Psychology\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores nutritional psychology, a multidisciplinary field linking nutrition and mental health. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Definition of nutritional psychology\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"How it differs from nutritional psychiatry\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The role of Wise Mind Nutrition in applying these principles\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Nutritional psychology examines the intersection of psychological, behavioral, gut, and brain health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"It considers individual, family, and societal contexts of eating behaviors\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Nutritional psychiatry focuses more on biological factors and medical interventions\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Both fields are gaining popularity, especially outside the US\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition's approach:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Addresses cognitive processes around food and body image\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Encourages balanced eating across all food groups\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Focuses on consistent eating patterns and sensory experiences with food\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Aims to develop a positive, sustainable relationship with food\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article emphasizes the importance of addressing nutritional deficiencies and developing a personalized approach to eating for optimal mental health.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for in-depth explanations of nutritional psychology concepts and how they're applied in practice]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Young person thinking with glowing puzzle\",className:\"framer-image\",height:\"2057\",src:\"https://framerusercontent.com/images/0dZ0G6wJvMrwmujrOCoCvDnv4.jpg?scale-down-to=1024\",style:{aspectRatio:\"6279 / 4114\"},width:\"3139\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"What is Nutritional Psychology?\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Nutritional psychology is the ultimate example of a multidisciplinary \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/the-biopsychosocial-model-of-health-and-disease\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"biopsychosocial\"})}),\" field. Nutrition is one of those fields with significant crossover into all health-related disciplines: medicine, epidemiology, sociology, psychology, and so many more. The diet and mental health connection is being investigated by microbiologist, immunologists, psychiatrists, health psychologists, and more recently by registered dietitian nutritionists.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"Nutritional psychology represents the intersection of psychological, behavioral, gastrointestinal (gut health), neurological (brain health), and nutritional sciences. This field is closely related to nutritional psychiatry, which is more of a treatment-focused discipline emphasizing food and dietary supplements as alternative treatments for mental health disorders.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Both fields have been growing in recent years, but it does appear that the popularity of these topics is higher in Australia, the UK, Canada, and certain parts of South America (compared to the US). Some might argue that the influence of the pharmaceutical industry in the US is one reason why the conversation around nutrition for mental health has not gone mainstream.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Psychology is a discipline which explores the inner world of the individual, situated in the context of their family, community, and society as a whole. Nutrition examines how dietary patterns and nutrients impact our health over time, situated in the context of the lifespan. Nutritional psychology represents the convergence between these.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"It has been long understood that our food patterns impact our mood. This has never been a secret. But only recently has science begun to elucidate the mechanisms. Scientific research has uncovered \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/the-gut-brain-axis\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"bidirectional pathways between the gut and brain\"})}),\" and have implicated the immune and enteric nervous system as being important for mental health.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"How Does Nutritional Psychology Differ From Nutritional Psychiatry?\"}),/*#__PURE__*/e(\"p\",{children:\"Nutritional psychiatry is focused on the individual. It is largely dependent on lab testing to understand underlying biological antecedents and consequences of brain health and behavioral health disorders. As one might expect, this discipline is guided by psychiatrist and psychiatric nurse practitioners.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Nutritional psychiatry combines conventional medicine approaches with nutraceutical approaches. For example, augmenting an SSRI anti-depressant medication with folate, zinc, and \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/omega-3-fatty-acids-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"omega-3 fatty acids\"})}),\". A very hot topic is \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/the-blood-brain-barrier-and-neuroinflammation\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"neuroinflammation\"})}),\", which describes how inflammatory processes that often start in the gut can cross the blood-brain-barrier.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"While nutritional psychology is also focused on the individual, psychological sciences extend into the larger context, with particular focus on how we think about health, food, and our bodies. Much of one\u2019s nutritional psychology is influenced by family dynamics, culture, and perceived ideals about how one should eat and look.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Understanding nutritional psychology requires an understanding of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/comparing-diet-versus-non-diet-approaches-to-nutrition-and-weight-loss\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"diet culture\"})}),\", and how health-related messages influence cognitive processes around food choices. Eating patterns are complex and it has become obvious that generic meal plans and broad recommendations such as eat more fruits and vegetables are not sufficient to produce sustainable behavior change. Nutritional science must go way beyond the nutrient content of foods.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"How Can Wise Mind Nutrition Help?\"}),/*#__PURE__*/e(\"p\",{children:\"A primary target of the Wise Mind Nutrition program is to take a deep dive into cognitive processes around food and body. Many people need to be reoriented with a new framework that honors the gut-brain connection but is not rooted in diet culture. In order to reset thinking patterns about food and health, it is imperative to address nutritional deficiencies and find balance with food first.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Without consistent and adequate nutrition signals, it is very difficult for the brain to develop new neural pathways. Our \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/wise-mind-nutrition-food-log\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"food group system\"})}),\" is flexible for all types of eaters, and encourages food intake across all categories. Of course, everyone is different and we honor the need for nuance across the spectrum of eating approaches. We are here to help you build your own nutritional identity.\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/five-components-wise-mind-nutrition\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"The first step\"})}),\" is getting into a more predictable feeding pattern (\u201Cwhen to eat\u201D). The next step is focusing on what to eat, to ensure that all macro and micronutrients are being met through food. It is also important to make sure the brain receives a wide range of sensory input from food: hot, cold, smooth, crunchy, salty, sweet, savory, etc.\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"Then, we move on to how we connect with food, strengthening the gut-brain communication network. The body is then positioned to trust its \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/the-how-of-it-mindful-and-soulful-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"internal cues of hunger and fullness\"})}),\" and guide you toward eating the right amount of food. Finally, the program encourages you to think about food in a new way, to cultivate food-positive celebratory energy, as you develop guiding principles that you can take with you anywhere you go.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"In summary, the Wise Mind Nutrition program is rooted in the principles of nutritional psychology. If you are looking for more specifics about biomarkers and are ready for a deeper dive into nutritional psychiatry, we can help you there as well. \"}),/*#__PURE__*/t(\"p\",{children:[\"For more information, please visit the \",/*#__PURE__*/e(n,{href:\"https://www.nutritional-psychology.org/\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(o.a,{children:\"Center for Nutritional Psychology\"})}),\". \"]})]});\nexport const __FramerMetadata__ = {\"exports\":{\"richText7\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText4\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText8\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText3\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText2\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText1\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText6\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText9\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText5\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"__FramerMetadata__\":{\"type\":\"variable\"}}}"],
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