Top 5 ways to support Mental Health

Top 5 ways to support Mental Health.

This week is Mental Health Awareness Week.

I have written different posts relating to nutrition and mental health. I am not a doctor but on my journey, I have learned so much about the importance of a healthy balanced lifestyle in supporting Mental Health.

Today I just wanted to repackage this information into 5 areas which you can start to implement today.

Food & Mental Health

There is an important connection between nutrition and mental health. Research is clear that a deficiency in certain nutrients, in particular vitamins, minerals, amino acids (digested proteins) and omega 3 fatty acids.

It is always better to get these nutrients from food as opposed to supplements which should only be used to ‘fill in the gaps’.

1. Flax seeds – I buy these milled and add to smoothies, soups, desserts etc a great source of OMEGA 3
2. Broccoli – is high in potassium, folate, and vitamin C. It also has a lot of fibre which acts a prebiotic. Prebiotics creates a friendly environment for probiotic bacteria to flourish in the gut.
3. Eggs – are one of our few food sources of Vitamin D (think sunshine happy vitamin) and also provide protein.
4. Yoghurt – cultured foods such as yoghurts contain healthy bacteria to support your gut health. Besides probiotics and protein, yoghurt is also an excellent source of calcium, potassium, and B vitamins, including B12.
5. Berries – Strawberries, blueberries, raspberries….. you get the drift! These are small but mighty. They are full of antioxidants which fight cell damage caused by free radicals (pollutants) and have been shown to assist in improving symptoms associated with anxiety and depression.

Exercise & Mental Health

1. Walking – can you fit 15 minutes a day into your lifestyle?
2. Running – If you want to upgrade your walk and start running, try the Couch to 5K app.
3. Swimming – If you have a pool near you this is a great all over body workout.
4. Weights – Lifting weights (light home weights or even bottles of water) helps build muscle which burns more calories than fat. It helps you look more toned which can help with self-image.
5. Yoga – There are so many free and low-cost apps and classes to access Yoga at all levels. Yoga helps focus your mind on the now and strengthens and tones your body.

Relaxation & Mental Health

1. Take a break – whatever you are doing in your day, make sure you take breaks, get up, walk around, change your scenery.
2. Breathe – If you suffer from anxiety take time to breathe. Place one hand on your chest the other on your stomach, take slow breaths in and out through your nose.
3. Visualise – create a ‘Happy Place’ in your mind. Sit quietly, go here, what does it smell like, what can you hear, let your imagination take you away.
4. Pamper yourself – create a home spa, run a bath, apply a facemask, use your favourite products and indulge in some self-care.
5. Gardening – more and more people are turning to their garden to relax. It helps us stay in the moment, connects us to nature and is also good exercise.

Sleep & Mental Health

1. Wind down – create a bedtime routine and a set bedtime to get your body ready for sleep.
2. Reduce alcohol consumption before bed. Although it can help us drift off it can also interrupt our sleep pattern.
3. Herbs – Try including a relaxing herbal tea into your routine to help you drift off.
4. Temperature – ensure your room is cool ideally between 60 and 67 degrees Fahrenheit.
5. Aromatherapy – Try using relaxing oils such as lavender. Lavender can be used without diluting, dot some around your bed or try a pillow mist.

Spirit & Mental Health

1. Call a friend – we all have that friend who fills our bucket, give them a call.
2. Girls night out – or in! Get together with a group of friends over the internet, have a laugh, let off some steam!
3. Journal – Have you ever journaled? It is a good way of getting your thoughts on paper, analysing self talk and issues that need to be addressed, plans you want to make, goals to be achieved.
4. Read – Read something positive and uplifting. There are lots of self development choices depending on what your interests are.
5. Make time for a hobby or learn something new. This can raise our spirits and give us a purpose and sense of achievement.

I support my clients in all areas of achieving a Healthy Balanced Lifestyle.

If you would like more information about this and find out how my program could help you, arrange a FREE consultation call with me by following the link.

I look forward to talking with you.

Stay safe.

Sue x