FLO helps families cope with separation

Food and Mood

According to WebMD, growing research suggests that your diet may affect your mood.¹ The following foods (and nutrients) may not only be good for your mood, they can also help your overall health:²

·        Omega-3s: Omega-3s may protect us from chronic stress damage. Canned light tuna, sardines, flaxseed, and chia seeds are all good sources of omega-3s.³

·        Complex carbs: Carbs trigger the brain to make more serotonin, a feel-good, calming chemical. Complex carbs provide a steady supply of serotonin. By keeping blood sugar levels stable, complex carbs can also help you feel balanced. Whole-grain breads, pastas and cereals (including oatmeal) are all good sources of complex carbs. Avoid simple carbs, such as sugary foods and drinks.²

·        Vitamin C: Oranges are packed with vitamin C. Studies suggest this vitamin can lower stress hormone levels while making the immune system stronger.²

·        Magnesium: Low magnesium can contribute to headaches, fatigue and premenstrual syndrome (PMS). Green, leafy vegetables, cooked soybeans, pumpkin seeds, and salmon are all good sources of magnesium.²

·        B vitamins: Vitamin B-12 and other B vitamins play a role in mood and other brain functions. Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression.⁴ Vitamin B-12 can be found in animal products such as fish, lean meat, poultry, eggs, and low fat and fat-free milk. Fortified cereal is also a good source of B-12 and other B vitamins.

·        Polyphenols: Eating a diet rich in polyphenols (found in colorful fruits, vegetables, spices, teas and wines) may support brain health and help battle brain-related disorders. For example, green tea and turmeric have been associated with better brain function, better mood and protection against various brain diseases.⁵

·        Tryptophan: Tryptophan helps production of serotonin in the brain. Try to incorporate tryptophan-rich foods in your diet, such as pumpkin seeds, sesame seeds and kidney beans.⁶

·        Calcium: Calcium can ease tension, anxiety and mood swings linked to PMS. Try a glass of warm skimmed or low-fat milk before bed.⁷

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Below are some books you might enjoy!

Afghanistan

The Wasted Vigil by Nadeem Aslam

The End of Manners by Francesca Marciano

In the Shadow of the Prohet by Milton Viorst

Come Back to Afghanistan by Said Hyder Akbar

The Caged Virgin by Ayann Hirsi

Reading Lolita in Tehran by Azar Nafisi

Kabul in Winter by Ann Jones

Kite Runner by Khaled Hosseine

The Places in Between by Rory Stewart

My Forbidden Face by Latifa

Kabul Beauty School by Deborah Rodriquez

Three Cups of Tea by Greg Mortenson & David Oliver Relin

Swallows of Kabul by Yasmina Khadra

The Bookseller of Kabul by Asne Seierstad

A Thousand Splendid Suns by Khaled Hasseine

Charlie Wilson’s War by George Crile

Caravans by James A Michener

Afghan Campaign by Steven Pressfield

The Warlord’s Son by Dan Fesperman

In Afghanistan by David Loyn

Youth Fiction Afghanistan

The Breadwinner by Deborah Ellis

Parvana’s Journey by Deborah Ellis

Mud City by Deborah Ellis

A Bed of Red Roses by Nelofer Pazira

Africa

The Translator by Daoud Hari

The Number 1 Ladies Detective Agency by Alexander McCall Smith

Last King of Scotland by Giles Foden

Poisonwood Bible by Barbara Kingsolver

Don’t Let’s Go to the Dogs Tonight by Alexandra Fuller

The Sheltering Sky by Paul Bowles

Iraq

Crescent by Diana Abu-Jaber

Arab Folktales by Inea Bushnaq

Nights and Horses and the Desert edited by Robert Irwin

The Prize by Daniel Yergin

Ghosts of War by Ryan Smithson

The Nightingale by Morgana Gallaway

Soft Spots by B. Van Winkle

Absent by Betool Khedairi

Land of Marvels by Barry Unsworth

Voices of the Desert by Nelida Pinon

Pakistan

Trespassing by Uzma Aslam Khan

 Moghul Buffett by Cheryl Benard

Train to Pakistan by Khushwant Singh

 Shadows by Kamila Shamsie

Passion and Peril on the Silk Road by Susan Barrett Price

Stones into Schools by Gregg Mortenson

Diplomatic Immunity by Grant Sutherland

In Other Rooms, Other Wonders by Daniyal Mueenuddin

Youth Fiction Pakistan

Shabanu, Daughter of the Wind by Suzanne Fisher Staples

Havali by Suzanne Fisher Staples

House of Djinn by Suzanne Fisher Staples

Under the Persimmon Tree by Suzanne Fisher Staples

Saudi Arabia, Egypt, Lebanon, Bosnia-Herzegovina

The Yacoubian Building by Alaa Al Aswany

8 Months on Ghazzah Street by Hilary Mantel

Finding  Noef  Zoe Ferraris

The Cairo Trilogy by Najib Mahfuz

Beneath a Sky of Porphyry by Aicha Lemsine

The Chrysalis Aicha Lemsine

The Dawning by Milka Bajic

The Media Relations Department of Hizbollah Wishes you a Happy Birthday by  Neil MacFarquhar