Living Vibrantly: Nourishing Your Mind, Body and Soul

‘Your Diet is not only what you eat, it is what you watch, what you listen to, what you read, the people you hang out with and the things you subject your mind and soul to. Always be mindful of the things you put into your body emotionally, spiritually and physically.’ (Unknown)

The adage, “You are what you eat,” has long been a staple of health-conscious wisdom. But what if we were to extend this thought further? What if your “diet” encompassed more than just the food on your plate, and included the experiences you consume and the environment you cultivate around you?

With that in mind, let’s explore some evidence-based recommendations for nourishing all aspects of your being.

Nourish Your Body

Your physical health is the foundation of your well-being. A balanced diet rich in fruits, vegetables, lean proteins, and whole grains can fuel your body, enhance your immune function, and even bolster your mood.

One of the many diets that studies have shown to be consistently beneficial for midlife women’s health is the Mediterranean diet. It has been linked to better cardiovascular health, reduced risk of type 2 diabetes, improved cognitive function, and better overall longevity. As a matter of fact, further research supporting this evidence continues to develop.

The Mediterranean diet is characterized by high intakes of fruits, vegetables, whole grains, legumes, nuts, and olive oil, moderate intake of fish and poultry, and low intake of dairy products, red meat, processed meats, and sweets. Here’s an in-depth breakdown of food groups to be included, limited, and excluded from this diet:

Foods To Include

1. 1. Fruits and Vegetables: Try to include a variety of colours to ensure a broad range of nutrients. Studies have shown that cruciferous vegetables, dark green leafy vegetables, citrus fruits, and dark coloured berries are rich in vitamins, minerals, and antioxidants, which can help reduce the risk of chronic diseases.
   2. Whole Grains: Foods such as brown rice, whole wheat bread, oatmeal, and quinoa are rich in fibre which help control weight as they prolong the feeling of fullness.
   3. Lean Proteins: Fish, poultry, and plant-based proteins, like beans and lentils are great sources of protein. Fish like salmon and tuna also provide omega-3 fatty acids which are beneficial for heart health.
   4. Healthy Fats: Avocados, olives, and nuts are excellent sources of healthy fats. Olive oil, in particular extra virgin olive oil, is a staple of the Mediterranean diet and can be used in cooking or for salad dressings. Studies show that consuming 60mLs (3 tablespoons) of olive oil daily is associated with a reduction in blood cholesterol levels and blood pressure, decreasing the risk of cardiovascular disease, metabolic syndrome, and type 2 diabetes.
   5. Dairy: Opt for low-fat or non-fat dairy options to keep calorie intake in check. Some good choices are greek yogurt and cheeses like feta and mozzarella.
   6. Herbs and Spices: These are used extensively in the Mediterranean diet to add flavour without adding extra salt or fat.
   7. Probiotic: Probiotics, otherwise known as the good bacteria or Lactobacillus prevents and treats digestive conditions. It’s mostly found in fermented food like kimchi, yogurt, and even in other dietary supplements.

Foods To Limit

1. 1. Red Meat: Red meat should be limited to a few times per month. When you do consume it, choose lean cuts.
   2. Sugar-Sweetened Beverages: Instead of drinking these beverages, opt for water, herbal tea, or small amounts of red wine (if you drink alcohol).
   3. Processed Foods: These often contain high levels of salt, sugar, and unhealthy fats.
   4. Refined Grains: Choose whole grains instead of refined ones (like white bread or white rice) as they are less nutritious and can contribute to weight gain.

Foods To Avoid

1. 1. Trans Fats: These are often found in processed foods and should be avoided due to their link to increased heart disease risk.
   2. Excess Salt: Too much sodium can lead to high blood pressure. Limit intake of high-sodium foods and don’t add extra salt to meals.
   3. Added Sugars: Avoid foods with added sugars such as candy, pastries, and some types of cereal. These foods can contribute to weight gain and other health problems.
   4. High-Fat Meats: Avoid meats like bacon and sausage, which are often high in unhealthy fats.

Positive dietary habits are just one piece of the puzzle when it comes to health. Remember, the Mediterranean diet is not just about what you eat, but also about how you eat. Try to enjoy meals slowly, savouring each bite.

Nourish Your Mind

Much like the food we eat, the media we consume can significantly impact our mental health. Multiple studies have pointed out the potential detrimental effects of excessive exposure to negative news and violent media. Consider diversifying your “media diet” with uplifting and educational content. Podcasts, books, and documentaries about personal growth, science, art, or history can offer enriching mental stimulation.

Nourish Your Social Connections

The company we keep can greatly influence our attitudes and behaviours. According to research from Harvard University, having strong social ties can promote longevity and mental well-being. Make a conscious effort to surround yourself with positive and uplifting individuals who support your growth and well-being.

Nourish Your Spirit

Spiritual practices, such as mindfulness or meditation, have been scientifically shown to reduce stress, improve mental clarity, and enhance emotional well-being. A study published in JAMA Internal Medicine demonstrated that mindfulness meditation can help ease psychological stresses like anxiety, depression, and pain.

Nourish Your Emotional Health

Always be aware of the emotional energy you expose yourself to. Limiting time spent on negative self-talk or dwelling on past events can help create a more positive emotional state. Therapy, journaling, and cognitive-behavioral activities are proven tools to help manage emotional health. Another practice you can try is going on a digital detox.

What Is a Digital Detox?

Have you considered implementing a Digital Detox once a week? Digital detox refers to when a person refrains from using electronic devices such as smartphones, televisions, computers, tablets, and social media sites. It’s a time to reduce stress, focus on social interaction in the physical world, and enjoy one’s natural environment. Here are some instructions for a day of digital detox:

1. Preparation

Let your friends, family, and anyone else who might need to contact you know in advance that you’ll be going on a digital detox. This can help manage expectations and avoid any unnecessary worry on their part.

2. Morning Routine

Wake Up Naturally: Rather than using your phone as an alarm, use an actual alarm clock, or try to wake up naturally.

Morning Routine: Instead of starting your day scrolling through news or social media, take this time for a mindful morning routine. You could meditate, do yoga, go for a run, or simply enjoy your breakfast without any distractions.

3. Daytime Regimen

Plan Activities: Plan activities that don’t require electronic devices, such as hiking, reading a book, painting, gardening, or cooking a new recipe.

Socialize: If possible, arrange to spend time with friends or family. Go for a picnic, play a board game, or simply sit and chat without distractions.

Explore: If you can, go to a place you’ve never been before. This could be a museum, a park, or a neighbourhood in your city that you’ve never explored.

4. Evening Practice

Relax: Instead of turning on the TV or your laptop, find other ways to relax. This could be taking a long bath, reading a book, or practicing yoga or meditation.

Dinner: Cook a meal from scratch and take the time to enjoy it without rushing or being distracted by technology.

Reflect: Spend some time reflecting on your day. You could write in a journal about your experiences and how you felt throughout the day without digital devices.

5. Nighttime Routine

Sleep: Try to get a good night’s sleep without the distractions of digital devices. Remember, screens can interfere with your sleep, so enjoy the natural rhythm of your body winding down.

Remember, a digital detox is not about punishing yourself, it’s about taking a break and enjoying the world around you. You might even discover that you enjoy these detoxes and start making them a regular part of your routine. Enjoy the silence, savour the moment, and rediscover the joy of being present. 

Takeaway

In essence, whatever we feed our mind, soul, and bodies matter because it makes up our entire being as a person. A healthy well-being is a balance between psychological and physiological aspects.

If our goal is to live vibrantly, our “diet” shouldn’t only focus on eating healthy food, but also practicing an active lifestyle, while surrounding ourselves with a positive environment. So, while you’re loading up your plate with goodness, remember to sprinkle a little mindfulness on everything else you’re consuming – emotionally, spiritually, and yes, even socially.

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