Action 4

I should eat a balanced healthy diet and where indicated add supplements to my diet. Select my food intake carefully.

  1. Choose a “rainbow diet” of multicolored vegetables and fruits.
  2. Include in my diet some cold deep-seawater fish like salmon which contains beneficial omega-3 fish oils and avoid fish that have mercury levels (swordfish, mackerel, and shark).
  3. Reduce excessive calorie intake that contributes to obesity that is a high risk for multiple physical and cognitive risks. Stay away from junk foods.
  4. Curb intake of caffeine. Ingesting 250 mg. of caffeine in a short period of time (a couple of energy drinks) contribute to anxiety, nightmares, sleeplessness, and irritability.
  5. Supplement my food intake with fish oil (omega-3 fatty acids), unless counter-indicated due to medical conditions such as gastrointestinal symptoms, bleeding disorders or taking other medications such as anticoagulants. It is best to check with your doctor when adding supplements to your diet.

Useful Information

People who eat right think more clearly, have more energy, and are able to fight off disease. Adequate and proper nutrition are necessary to maintain resilience. When you skip meals like breakfast or lunch, your blood sugar level drops, increasing your level of irritability and fatigue and it reduces your ability to think clearly. Junk food can increase the likelihood of mood swings. Eating well-balanced meals boosts your resilience.

Action 5