Dr yaso nutrition and health free zone

Dr yaso nutrition and health free zone Dr Yasmin Areida, Functional Medicine Nutritionist, Heart Math Practitioner, Aesthetics Provider

01/24/2026

Anxiety isn’t just emotional it’s biological too

Your brain relies on key vitamins and minerals to regulate stress hormones, neurotransmitters, and inflammation. Research shows that low levels of nutrients like magnesium, B vitamins, zinc, iron, and vitamin D are commonly seen in people experiencing anxiety symptoms.

Nutrition doesn’t replace therapy or medication
It supports your nervous system so other tools work better
Personalized testing > guessing

Supporting mental health means supporting the whole body.

01/15/2026

Creamy overnight oats = breakfast made smarter ✨
Soaked rolled oats deliver slow-digesting carbs, gut-supporting fiber, and lasting energy—no morning rush required. Add fruit, seeds, or yogurt for antioxidants, protein, and probiotics that support heart health, digestion, and blood sugar balance. Prep once, nourish all week 🥣💛

WholeFoods BalancedNutrition FunctionalNutrition HeartHealthy BloodSugarBalance EasyBreakfast CleanEating NutritionTips OatsForDays WellnessLifestyle

01/13/2026

💧 Hydration isn’t just about water — it’s also on your plate.

Foods like cucumber, watermelon, citrus, yogurt, and soups are packed with water plus electrolytes and fiber, helping your body absorb and retain fluids more effectively than water alone. Research shows that 20–30% of daily hydration can come from food, supporting energy, digestion, skin health, and temperature regulation. Eat your hydration for cellular-level support 🌿💦

Science-backed hydration = water + food synergy.

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🔗 Credible Sources

• Harvard T.H. Chan School of Public Health – Hydration & water-rich foods
https://www.hsph.harvard.edu/nutritionsource/water/

• USDA FoodData Central – Water content of fruits & vegetables
https://fdc.nal.usda.gov

• American Journal of Clinical Nutrition – Beverage Hydration Index
https://academic.oup.com/ajcn/article/103/3/717/4564598

• European Food Safety Authority (EFSA) – Fluids from food contribution
https://www.efsa.europa.eu/en/efsajournal/pub/1459

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ElectrolyteBalance GutHealthNutrition SkinHydration
HealthyHabits NutritionScience WellnessEducation InflammationSupport
FoodAsMedicine DailyHydration 💧🌿

01/09/2026

The U.S. dietary guidelines have a new look—and a new message.
The updated 2025–2030 Dietary Guidelines for Americans emphasize whole, minimally processed foods, with a stronger focus on quality protein, fruits, vegetables, healthy fats, and nutrient density, while limiting ultra-processed foods and added sugars.
It’s a shift from counting calories to nourishing the body with real food for long-term metabolic and cardiovascular health.

📌 Based on guidance from the USDA & HHS
🔬 Grounded in current nutrition science and public health research

Sources:
USDA & HHS – Dietary Guidelines for Americans 2025–2030
https://www.dietaryguidelines.gov
HHS Press Release (2026)
https://www.hhs.gov/press-room

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FunctionalNutrition MetabolicHealth
HealthyEating NutritionEducation FoodAsMedicine
WellnessLifestyle EvidenceBasedNutrition

01/04/2026

✨ Turmeric + Ginger Immunity Boost ✨
This warming drink supports immune balance by calming inflammation, boosting antioxidant defenses, and strengthening the gut–immune connection. 🌿
Turmeric’s curcumin and ginger’s bioactive compounds help regulate immune signaling—not overstimulate it—while black pepper enhances absorption and lemon adds vitamin C for cellular protection.
Simple. Functional. Consistent support for everyday immunity. 💛

🔸 Tip: Drink daily during seasonal stress, travel, or periods of poor sleep.

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TurmericBenefits GingerBenefits GoldenDrink NaturalImmunity RootCauseHealth WellnessRoutine IntegrativeNutrition FoodAsMedicine DailyRitual

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Evidence & reputable sources:
• National Center for Complementary and Integrative Health (NIH) – Turmeric
https://www.nccih.nih.gov/health/turmeric
• National Center for Complementary and Integrative Health (NIH) – Ginger
https://www.nccih.nih.gov/health/ginger
• Harvard T.H. Chan School of Public Health – Vitamin C & immunity
https://www.hsph.harvard.edu/nutritionsource/vitamin-c/
• Frontiers in Immunology – Gut–immune axis
https://www.frontiersin.org/articles/10.3389/fimmu.2019.00542/full

01/04/2026

🍓🍊🍍
Nature’s multivitamin comes in fruit form ✨
Each fruit shines with its own vitamin power:

• Vitamin C boost: Guava, kiwi, strawberries, citrus
• Vitamin A (beta-carotene): Mango, apricot, papaya
• Vitamin E & K: Avocado
• Antioxidant support: Berries of all kinds

The key isn’t one “super fruit” — it’s variety 🌈
Eat the rainbow, nourish every system.

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FunctionalNutrition FoodAsMedicine HealthyHabits WellnessFromWithin
ImmuneSupport AntioxidantFoods PlantPowered RealFoodLiving

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Sources (reputable, evidence-based):
• USDA FoodData Central – Fruit vitamin content
https://fdc.nal.usda.gov
• Harvard T.H. Chan School of Public Health – Fruits & health
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fruits-and-vegetables/
• Healthline – Fruits highest in vitamin C
https://www.healthline.com/nutrition/vitamin-c-foods
• National Institutes of Health (NIH) – Vitamins A, C, E, K fact sheets
https://ods.od.nih.gov

01/01/2026

New Year rituals across cultures aren’t about magic — they’re about meaning ✨
From wearing symbolic colors to sharing long noodles and writing intentions, these traditions help set mindset, gratitude, and focus for the year ahead.

Science shows that positive thinking, gratitude, and goal-setting can support motivation, emotional well-being, and follow-through — even if luck itself isn’t guaranteed. 🌱
A beautiful reminder that how we start matters.

Rooted in culture. Supported by psychology. Honored with intention. 🧧🍇📝

Sources:
APA – Positive thinking & stress: https://www.apa.org/topics/stress/positive-thinking
Harvard Health – Gratitude & well-being: https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
Smithsonian – Cultural New Year traditions: https://www.smithsonianmag.com/arts-culture/

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GoalSetting
PositivePsychology
NewYearEnergy
AbundanceMindset
WellnessCulture
TraditionMeetsScience
StartTheYearRight
Symbolism
MindfulLiving
2026Intentions

12/31/2025

✨ REAL Dopamine Boost (No Crash, No Burnout) ✨
Backed by neuroscience, not trends

Dopamine isn’t about quick highs — it’s about steady motivation, focus, and drive 🧠⚡️
Here’s how to support it naturally:

☀️ Morning sunlight → supports dopamine signaling
🥚 Protein-rich meals → dopamine is made from amino acids
🏃‍♀️ Daily movement → boosts dopamine release & receptor sensitivity
📝 Small wins → dopamine responds to progress, not perfection
❄️ Short cold exposure → raises dopamine for hours
😴 Quality sleep → restores dopamine receptors
📵 Less scrolling & sugar → protects dopamine sensitivity

✨ Real dopamine feels like:
• calm motivation
• clear focus
• emotional balance
• no crash

Save this for your nervous system 🤍
Share with someone who needs their spark back 🔥


HealthyHabits BiohackingWellness HolisticHealth
MindBodyConnection WellnessEducation NaturalEnergy LongevityLifestyle

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Evidence-Based Sources

NIH – Exercise & dopamine:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928534/

National Library of Medicine – Dopamine synthesis:
https://www.ncbi.nlm.nih.gov/books/NBK538242/

NIH – Sunlight & dopamine pathways:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3740622/

Nature Neuroscience – Dopamine & motivation/progress:
https://www.nature.com/articles/nn.2723

NIH – Cold exposure & dopamine release:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025014/

NIH – Sleep loss & dopamine receptor sensitivity:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4041830/

12/29/2025

Fresh, vibrant, and nutrient-dense 🌿
This Lentil Tabbouleh is a modern twist on a Levantine classic—packed with parsley, mint, lemon, and heart-healthy olive oil. Swapping bulgur for lentils boosts plant protein, fiber, and iron, while keeping it naturally gluten-free. Diets rich in legumes and olive oil are strongly linked to better heart health, blood sugar balance, and reduced inflammation. Simple ingredients. Timeless nourishment.

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AntiInflammatoryFoods HeartHealthyEating LegumeLove WholeFoods GlutenFreeRecipes ParsleyPower OliveOilBenefits FiberRich EatForHealth TraditionalFoodsModernTwist

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Evidence-Based Sources
• Harvard T.H. Chan School of Public Health – Legumes & health benefits
https://www.hsph.harvard.edu/nutritionsource/legumes/
• Oldways – Mediterranean & traditional Middle Eastern diet principles
https://oldwayspt.org/traditional-diets/mediterranean-diet
• National Library of Medicine – Olive oil polyphenols & inflammation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452224/
• USDA FoodData Central – Lentils, parsley, olive oil nutrition
https://fdc.nal.usda.gov/

12/28/2025

🧠 Cranial Nerves: The Brain’s Direct Messengers

Meet the 12 cranial nerves—specialized pathways that connect your brain directly to your senses, muscles, and vital organs. From smell and vision to facial expression, balance, swallowing, and heart rate, these nerves keep communication flowing between the brain and body. Understanding them is foundational in anatomy, neurology, and overall nervous system health.

✨ Fun fact: Only cranial nerves (not spinal nerves) emerge directly from the brain and brainstem.

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Hashtags


MedicalAnatomy BiologyStudy Neuroanatomy
HealthEducation ScienceSimplified WellnessEducation MindBodyConnection

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Reputable Sources
• National Institute of Neurological Disorders and Stroke (NIH):
https://www.ninds.nih.gov/health-information/disorders/cranial-nerves
• TeachMeAnatomy (medical anatomy reference):
https://teachmeanatomy.info/head/cranial-nerves/
• StatPearls – Cranial Nerves (peer-reviewed, NCBI):
https://www.ncbi.nlm.nih.gov/books/NBK526058/
• Gray’s Anatomy for Students (Elsevier):
https://www.elsevier.com/books/grays-anatomy-for-students/drake/9780702077050

12/27/2025

Instagram Caption

Your vagus nerve is your body’s built-in calm switch 🌿
It connects your brain to your heart, lungs, and gut—helping slow your heart rate, improve digestion, reduce inflammation, and support emotional balance.
Simple practices like slow breathing, humming, and cold face exposure can gently activate this powerful nerve and support your nervous system’s “rest & digest” mode.

Science-backed calm is always in style.

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StressRegulation
InflammationHealing
HolisticHealth
FunctionalWellness
ScienceBasedHealth
WellnessEducation
BiohackingBasics

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Sources (Reputable & Evidence-Based)
• Cleveland Clinic – Vagus Nerve overview
https://my.clevelandclinic.org/health/body/22279-vagus-nerve
• Harvard Health Publishing – Gut–brain connection
https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
• Tracey KJ. The inflammatory reflex (Nature Reviews Immunology)
https://www.nature.com/articles/nri.2012.109
• StatPearls – Cranial Nerve X (Vagus Nerve)
https://www.ncbi.nlm.nih.gov/books/NBK537171/

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