info@getcenteredcounselingstl.com | 314-899-2670
  • Behance
  • Facebook
  • Instagram
  • Pinterest
Make an Appointment: info@getcenteredcounselingstl.com | 314-899-2670
logo
Google Review Contact Now Schedule an Appointment

14137 Clayton Road Town and Country, MO 63017
info@getcenteredcounselingstl.com | 314-899-2670

  • Home
  • About Us
  • Services
    • Adult Counseling, Stress Management & More in the St. Louis Area
      • ADD/ADHD Counseling for Me
      • Anger Management Counseling in the St. Louis Area
      • Autism Spectrum Counseling for Adults
      • Cognitive Behavioral Therapy
      • Counseling for Anxiety
      • Counseling for New Mothers
      • Counseling for Parents-Guardians
      • Counseling for Trauma in the St. Louis Area
      • Depression Counseling for Adults
      • Disordered Eating Counseling for Adults
      • Grief & Bereavement Counseling
      • LGBTQIA+ Individual Therapy
      • Mindfulness-Based Therapy
      • Men’s Issues
      • Obsessive Compulsive Disorder Counseling
      • Social Anxiety Disorder Counseling
    • Child & Teenage Counseling in St. Louis & Surrounding Area
      • ADD/ADHD Counseling
      • Anxiety for Youth and Teens
      • Autism Spectrum Disorder Therapy
      • Depression Counseling for Kids and Teens
      • Disordered Eating – Teens and Youth
      • Family/Household Concerns
      • Gaming Disorder Treatment & Counseling for Teens in the St. Louis Area
      • Grief/Loss
      • Home/School Behaviors
      • Play Therapy
      • Self Esteem/Bullying
      • Unhealthy/Unsafe Relationships
    • Therapy for Young Adults & College Students in St. Louis
    • For Couples
      • Conjoint Couples/Parenting Therapy
      • Conflict Resolution
      • Marriage Counseling & Couples Counseling in the St. Louis Area
      • Divorce Recovery Therapy
      • Pre-Marital Counseling
    • For Families
      • Counseling for Drinking or Chemical Use Concerns
      • “Failure to Launch” Syndrome
      • Family Counseling
    • Telehealth
    • ADHD, Speech Pathology, Coaching in St. Louis & Surrounding Area
      • ADHD Rehabilitation Coaching
      • For Work/Life Balance and Healthy Living
    • Work/Life Balance Coaching in the St. Louis Area
      • Coaching for Career Balance
      • Team Coaching
      • Leadership Coaching
      • Leadership Development
    • Groups
  • Meet Our Team
    • Counselors
    • Coaches
    • Collaborators
  • Join Our Team
    • Get Centered Internship
    • Part Time Counselor Opportunities
  • Getting Started
    • Appointment Request
    • What’s the Process
    • FAQs for Counseling
    • FAQs for Coaching
    • Rates and Insurance for Counseling
    • Rates and Insurance for Coaching
  • Resources
    • Mental Health Links
    • Physical Health Links
    • In the News : Free Resources
  • Service Areas
    • Ballwin, MO
    • Chesterfield, MO
    • Creve Coeur, MO
    • Frontenac, MO
    • Kirkwood, MO
    • Ladue, MO
    • St. Louis, MO
    • St. Charles, MO
    • Town and Country, MO
    • Webster Groves, MO
    • Wildwood, MO
  • Blog
  • Contact
Close menu
  • Home
  • About Us
  • Services
    • Adult Counseling, Stress Management & More in the St. Louis Area
      • ADD/ADHD Counseling for Me
      • Anger Management Counseling in the St. Louis Area
      • Autism Spectrum Counseling for Adults
      • Cognitive Behavioral Therapy
      • Counseling for Anxiety
      • Counseling for New Mothers
      • Counseling for Parents-Guardians
      • Counseling for Trauma in the St. Louis Area
      • Depression Counseling for Adults
      • Disordered Eating Counseling for Adults
      • Grief & Bereavement Counseling
      • LGBTQIA+ Individual Therapy
      • Mindfulness-Based Therapy
      • Men’s Issues
      • Obsessive Compulsive Disorder Counseling
      • Social Anxiety Disorder Counseling
    • Child & Teenage Counseling in St. Louis & Surrounding Area
      • ADD/ADHD Counseling
      • Anxiety for Youth and Teens
      • Autism Spectrum Disorder Therapy
      • Depression Counseling for Kids and Teens
      • Disordered Eating – Teens and Youth
      • Family/Household Concerns
      • Gaming Disorder Treatment & Counseling for Teens in the St. Louis Area
      • Grief/Loss
      • Home/School Behaviors
      • Play Therapy
      • Self Esteem/Bullying
      • Unhealthy/Unsafe Relationships
    • Therapy for Young Adults & College Students in St. Louis
    • For Couples
      • Conjoint Couples/Parenting Therapy
      • Conflict Resolution
      • Marriage Counseling & Couples Counseling in the St. Louis Area
      • Divorce Recovery Therapy
      • Pre-Marital Counseling
    • For Families
      • Counseling for Drinking or Chemical Use Concerns
      • “Failure to Launch” Syndrome
      • Family Counseling
    • Telehealth
    • ADHD, Speech Pathology, Coaching in St. Louis & Surrounding Area
      • ADHD Rehabilitation Coaching
      • For Work/Life Balance and Healthy Living
    • Work/Life Balance Coaching in the St. Louis Area
      • Coaching for Career Balance
      • Team Coaching
      • Leadership Coaching
      • Leadership Development
    • Groups
  • Meet Our Team
    • Counselors
    • Coaches
    • Collaborators
  • Join Our Team
    • Get Centered Internship
    • Part Time Counselor Opportunities
  • Getting Started
    • Appointment Request
    • What’s the Process
    • FAQs for Counseling
    • FAQs for Coaching
    • Rates and Insurance for Counseling
    • Rates and Insurance for Coaching
  • Resources
    • Mental Health Links
    • Physical Health Links
    • In the News : Free Resources
  • Service Areas
    • Ballwin, MO
    • Chesterfield, MO
    • Creve Coeur, MO
    • Frontenac, MO
    • Kirkwood, MO
    • Ladue, MO
    • St. Louis, MO
    • St. Charles, MO
    • Town and Country, MO
    • Webster Groves, MO
    • Wildwood, MO
  • Blog
  • Contact
  • Instagram
  • LinkedIn
  • Twitter
314-899-2670

info@getcenteredcounselingstl.com

Balance Your Mood With Food: How Good Nutrition Supports Mental Health

July 12, 2021 by Kimberly Smith, MSSW, FMCHC-CIT

Our brains are magnificent machines: while the brain controls rudimentary yet complex functions like your heartbeat, breathing and motor functions, it also controls a multitude of other complicated tasks such as creating your thoughts and feelings. A machine this advanced, that runs 24/7, clearly requires fuel to run. The fuel you supply to your hard-working brain is none other than the food and drink you consume.

Like any other machine, the quality of your brain function is relative to the quality of the fuel you put in it. Foods rich in nourishment such as complex carbohydrates, vitamins, minerals and antioxidants help stabilize blood sugar levels while increasing your brain’s energy. When it comes to feeding the brain, you get back what you put in.

Selenium

Selenium is an important mineral that your body relies on to perform many of its basic functions. Studies have shown that people with a low amount of selenium in their diet have an elevated rate of depression, irritability, and anxiety. While too little selenium causes health problems, too much can be toxic. According to the National Institute of Health, 55 mcg of selenium a day is the sweet spot for adults 19 years of age and older.

Brazil nuts are by far the most selenium-rich food available. An ounce (about 7 or 8) of brazil nuts contains 544 mcg of selenium per serving, so two or three brazil nuts a day is more than sufficient to get your RDA of selenium. You can also get your 55 mcg a day with 3 to 4 ounces of halibut, roasted ham, or shrimp. Cottage cheese, roast chicken, oatmeal, and eggs also contain moderate amounts of selenium, around 10 to 20 mcg per serving.

Folate (Folic Acid)

Studies have shown that an increased intake of folate or folic acid is associated with a lower risk of depression. Folate is found in a wide variety of food, with spinach, liver, yeast, asparagus, and brussels sprouts containing the highest levels. You can also get your recommended 400 mcg of folate with avocado, peanuts, orange juice, leafy green vegetables like spinach and kale, and whole grains, among many other foods.

Omega-3

Dopamine and serotonin are chemicals in the brain that are produced by nerve cells. Serotonin is a natural mood stabilizer, and dopamine controls your feelings of pleasure and reward. Omega-3 fatty acids have anti-inflammatory properties in them, and they effect the transmission of dopamine and serotonin. Omega-3 also has a role in brain development and function, with the ability to stabilize moods. Omega 3 foods include salmon, walnuts, soybeans, and chia seeds.

There are many other nutritious foods that will serve as prime fuel for your brain, helping you perform, feel and be at your very best. Using this list to help change your eating habits for the better is a great step in the right direction.

If you’re struggling with how to manage your moods through health and wellness our Health and Wellness Coach can guide you to live a more balanced life.  Find out more here about Kimberly Smith and Health and Wellness Coaching.

Filed Under: coaching, General, Health and Wellness, Nutrition

14137 Clayton Road
Town and Country, MO 63017

314-899-2670
info@getcenteredcounselingstl.com

Subscribe to Monthly Newsletter

By submitting this form via this web portal, you acknowledge and accept that risks of communicating your health information via this unencrypted email and electronic messaging and wish to continue despite those risks. By clicking "Yes, I want to submit this form" you agree to hold Brighter Vision harmless for unauthorized use, disclosure, or access of your protected health information sent via this electronic means.

About Us

Our practice, located in Town and Country MO, specializes in Counseling and Coaching with a whole person approach for children, teens, adults, couples and families in the St. Louis County area. Through experience, we’re confident that no problem is too great to overcome.

Office Hours

M-F 9am-7pm
Sat 10am-12pm
Sun By appointment

  • Facebook
  • Instagram
  • LinkedIn
  • Twitter

Contact Information

14137 Clayton Road
Town and Country, MO 63017

314-899-2670
info@getcenteredcounselingstl.com

Privacy Policy
© 2020 all rights reserved by Get Centered Counseling Coaching and Wellness

A Therapist Website by Brighter Vision