The physical basis for all good mental health are sleep, activity and food. Without starting with these basics, it is impossible for anyone of us to achieve mental wellness. Think about a day you have had too much caffeine, you may feel jittery, nervous or anxious as well as having a stomach ache. Think about a day when you didn’t have a good night’s sleep – concentration may be difficult, you may lose your patience more easily and snap at others. On the other hand, think about the increased energy and mood after you have had a good workout. These 3 basics are integral for us as human beings and essential for good mental health.
Sleep:
Always take a look at your sleep. Lack of sleep and/or poor quality sleep can look like depression, anxiety and ADHD. Even when not the initial cause, these and many other diseases can disrupt sleep exacerbating the symptoms and causing a vicious cycle. Improving sleep breaks the vicious cycle of disease progression, allowing and fostering faster and more complete recovery. To get refreshing sleep, give yourself permission to sleep by create a relaxing bedtime routine such as taking a bath, listening to music or reading a book. Make sure your environment is comfortable and the room temperature not too warm. Eliminate caffeine. Ditch the cellphone.
Exercise:
People (including some doctors) think of exercise only for heart health and weight loss. However there are numerous studies on how exercising improves depression. Exercise stimulates endorphin release which diminishes the sensation of pain and improves sleep. It also stimulates neurotrophin release which improves learning and memory. Exercise increases metabolism which improves energy, builds muscle, and helps balance sex hormones. It also stimulates and strengthens adrenal functions improving mood and ability to cope with stress. What’s the best kind of exercise? Short answer: something you enjoy! Find an activity buddy it enhances commitment for most people. Stats and competition are motivating for some people discouraging for others. Get to know which one works for you and be consistent.
Food:
“It’s better to go to the grocer than to the doctor”. You are what you eat is a true statement. Food is the body’s fuel. Essential nutrients for mental health are fats, proteins, vitamins and minerals. If something is advertised as healthy it probably isn’t. Foods you can grow are preferable (even if you didn’t grow it). Shop the outside of the grocery store. Start by eating vegetables and eat them with every meal and as a snack as well. Snack on raw nuts, vegetables, fruit and add smaller well balanced meals more frequently. The environment and context in which we eat is a important as the food itself, experience the value of time spent preparing and eating food. Eat regular meals and snacks every 3-4 hours in a relaxed comfortable environment. Simple Habits take 7 deep breaths before starting to eat and focus on chewing every bite. For more complete information on integrating nutrition to increase mental wellness go to www.thirdstonehealth.com.
-Barbara Allyn Barry, M.S.Ed.,LFMT