Therapy Near Me Mental Health Articles

Post-Traumatic Stress Disorder (PTSD) is a mental health condition triggered by a terrifying event, leading to symptoms like flashbacks, severe anxiety, and uncontrollable thoughts about the event. While traditional therapy and medication are primary treatments, adjunctive strategies such as dietary modifications can play a supportive role. This article explores how certain dinner recipes, backed by scientific research, can aid in managing PTSD symptoms.

Nutritional psychiatry is an emerging field focusing on the role of diet in mental health. According to a study in the Journal of Nutritional Biochemistry, certain nutrients have the potential to affect brain chemistry and, consequently, emotions and mental health conditions, including PTSD.

Omega-3 fatty acids are known for their anti-inflammatory properties and potential benefits to brain health. A study in Psychoneuroendocrinology suggests that omega-3s may help reduce the severity of PTSD symptoms.

Antioxidants combat oxidative stress, which is linked to mental health issues. Foods rich in antioxidants can thus play a role in managing PTSD symptoms, as per research in The American Journal of Psychiatry.

B vitamins, particularly B6, B12, and folate, are essential for nerve function and mental health. Deficiencies in these vitamins are associated with increased risk of PTSD, according to a study in Psychiatry Research.

• Benefits: Salmon is rich in omega-3 fatty acids. Quinoa and broccoli provide antioxidants and essential nutrients.

This recipe combines the heart-healthy benefits of omega-3 fatty acids from salmon, the high fiber content of quinoa, and the rich nutrients from broccoli. Here’s how to prepare this nutritious and delicious meal:

• 4 salmon fillets (about 6 oz each)
• 1 cup quinoa
• 2 cups fresh broccoli florets
• 2 tablespoons olive oil
• 1 lemon
• Salt and pepper to taste
• Optional: garlic powder, fresh dill, or parsley for extra flavor

1. Rinse the Quinoa: Place quinoa in a fine mesh strainer and rinse under cold water for about 1 minute to remove any bitterness.
2. Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa with 2 cups of water. Bring it to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the water is absorbed.
3. Fluff and Set Aside: Remove the quinoa from heat and let it sit, covered, for 5 minutes. Then, fluff it with a fork and set aside.

1. Preheat the Grill: Preheat your grill (or grill pan) to medium-high heat.
2. Prepare the Salmon: Brush the salmon fillets with 1 tablespoon of olive oil. Season

• Benefits: Spinach is a good source of B vitamins and antioxidants. Lentils are rich in fiber and protein, aiding in overall nutrient balance.

This nutritious salad is a perfect blend of leafy greens, protein-rich lentils, and a tangy dressing, ideal for a healthy and satisfying meal. Here’s how to make it:

• 1 cup dried green or brown lentils
• 4 cups fresh spinach leaves, washed and dried
• 1 cup cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 1/4 cup olive oil
• 2 tablespoons balsamic vinegar
• Salt and pepper, to taste
• Optional: feta cheese or goat cheese, and nuts (like walnuts or almonds) for garnish

1. Rinse the Lentils: Place the lentils in a strainer and rinse them under cold water to remove any debris.
2. Boil the Lentils: In a medium saucepan, add the lentils and cover with about 2 inches of water. Bring to a boil, then reduce heat to a simmer. Cook for 20-25 minutes or until the lentils are tender but still hold their shape.
3. Drain and Cool: Once cooked, drain the lentils and let them cool. You can run cold water over them to speed up the cooling process.

1. Combine Salad Ingredients: In a large salad bowl, combine the cooled lentils, spinach leaves, cherry tomatoes, and red onion slices.
2. Make the Dressing: In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
3. Dress the Salad: Pour the dressing over the salad and toss gently to coat all the ingredients evenly.
4. Add Cheese and Nuts (Optional): For additional flavor and texture, sprinkle some crumbled feta or goat cheese and a handful of nuts over the salad.

Serve the salad immediately or let it chill in the refrigerator for about 30 minutes to allow the flavors to meld. This salad can be a standalone meal or a side dish with grilled chicken or fish.

• Benefits: Turkey is a source of B6, while sweet potatoes are high in antioxidants and fiber.

This Turkey and Sweet Potato Stir-Fry is a wholesome and flavorful dish that combines lean protein with the rich nutrients of sweet potatoes and vegetables. Here’s how to prepare it:

• 1 lb turkey breast, cut into bite-sized pieces
• 2 medium sweet potatoes, peeled and diced
• 1 bell pepper (any color), sliced
• 1 medium onion, sliced
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 2 tablespoons soy sauce
• 1 teaspoon ground ginger or fresh ginger, grated
• Salt and pepper to taste
• Optional: Green onions and sesame seeds for garnish

1. Prepare Vegetables: Peel and dice the sweet potatoes into small, even cubes. Slice the bell pepper and onion. Mince the garlic cloves.

1. Cook the Sweet Potatoes: In a large skillet or wok, heat 1 tablespoon of olive oil over medium heat. Add the diced sweet potatoes and cook for about 8-10 minutes, or until they begin to soften. Remove them from the skillet and set aside.
2. Cook the Turkey: In the same skillet, add the remaining tablespoon of olive oil. Add the turkey pieces, season with salt and pepper, and cook until browned and cooked through, about 5-7 minutes. Remove the turkey from the skillet and set aside with the sweet potatoes.
3. Sauté the Vegetables: In the same skillet, add the sliced bell pepper, onion, and minced garlic. Sauté for about 3-4 minutes, or until the vegetables are tender but still crisp.
4. Combine and Stir-Fry: Return the cooked turkey and sweet potatoes to the skillet with the vegetables. Add the soy sauce and ground ginger, and stir to combine all the ingredients. Cook for an additional 2-3 minutes.

1. Season to Taste: Adjust the seasoning with additional salt and pepper if needed.
2. Garnish: If desired, garnish with chopped green onions and a sprinkle of sesame seeds.
3. Serve: Serve your Turkey and Sweet Potato Stir-Fry hot. It can be enjoyed on its own or served over a bed of rice or quinoa for a more filling meal.

• Benefits: Berries and walnuts provide antioxidants and omega-3 fatty acids. Whole wheat flour and Greek yogurt offer additional nutrients and probiotics.

This recipe for Berry and Walnut Whole Wheat Pancakes offers a delightful combination of nutritious whole grains, antioxidant-rich berries, and omega-3-packed walnuts. It’s a hearty and healthy way to start your day. Here’s how to make them:

• 1 cup whole wheat flour
• 1 tablespoon sugar (or honey)
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 cup buttermilk (or regular milk with 1 tablespoon lemon juice)
• 1 large egg
• 2 tablespoons melted butter or oil
• 1/2 cup walnuts, chopped
• 1 cup mixed berries (like blueberries, strawberries, and raspberries)
• Optional: Greek yogurt and additional berries for topping

1. Dry Ingredients: In a large mixing bowl, whisk together the whole wheat flour, sugar, baking powder, baking soda, and salt.
2. Wet Ingredients: In another bowl, beat the egg and then mix in the buttermilk and melted butter or oil.
3. Combine: Pour the wet ingredients into the dry ingredients and stir until just combined. Be careful not to overmix; a few lumps are okay.
4. Add Extras: Gently fold in the chopped walnuts and half of the berries into the batter.

1. Preheat the Pan: Heat a non-stick skillet or griddle over medium heat. You can lightly grease it with butter or oil if it’s not non-stick.
2. Cook: Pour about 1/4 cup of batter for each pancake onto the skillet. Cook until bubbles form on the surface, then flip and cook until browned on the other side, about 2-3 minutes per side.
3. Repeat: Continue with the remaining batter, adding more butter or oil to the skillet as needed.

1. Serve Hot: Serve the pancakes warm, topped with Greek yogurt and the remaining fresh berries.
2. Optional Toppings: You can also add a drizzle of honey or maple syrup if you like your pancakes a bit sweeter.

While no diet can cure PTSD, incorporating specific nutrients into evening meals can potentially alleviate some symptoms and support overall mental health. These recipes, rich in omega-3 fatty acids, antioxidants, and B vitamins, can be part of a comprehensive approach to managing PTSD.

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• Journal of Nutritional Biochemistry
• Psychoneuroendocrinology
• The American Journal of Psychiatry
• Psychiatry Research

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If you or your patient/NDIS clients need immediate mental healthcare assistance, feel free to get in contact with us on 1800 NEAR ME – admin@calmandcaring.com.