It is my belief that peace of mind and a strong immune system are the key to a happy and healthy life. Good nutrition and lifestyle choices go hand in hand with managing your mental health. It will amaze you how simple changes to old habits can make a positive difference to the way you feel. Good nutrition will lead to good energy levels which in turn will boost your mood.
Structure around food is as important as the food we eat. When choosing a meal it’s good to keep in mind what activities we have planned for the next few hours. If you are going to have a busy afternoon make sure you eat a nourishing lunch. This should help you to avoid the three o’clock slump. It will also ensure you have good concentration levels throughout the afternoon.
First on the list is breakfast. Always eat a breakfast, it does what it says on the tin. It breaks a fast. Your body needs food in the morning to kick-start your metabolism. Breakfast should be consumed within an hour of getting waking. Porridge is an excellent choice as oats are a mood boosting food.
Eat regularly throughout the day. Along with your three main meals you should have two healthy snacks e.g. a yogurt mid-morning and a piece of fruit mid-afternoon.
The correct carbohydrates, proteins, fats and dairy in the recommended amounts are vital for maintaining your health. Eliminating any of these is a recipe for disaster, as they all have their own part to play in a healthy lifestyle. Removing carbohydrates in particular from your diet has a direct link to a drop in mood.
We all know about our five a day and the importance getting them, but do we get them? Do your best to get these gorgeous foods into your body. There are so many options to play with, so get creative and choose various fruits and vegetables with different colours and textures. Mix it up. Greens in particular are hugely important (your body loves greens!) so try to include them daily.
When I think of mental health, I think of vitamin B, magnesium and omega oils, but you also need to be mindful of the other vitamins and minerals necessary for optimum health. Most of which can be obtained from a well-balanced diet.
Drink water. Our bodies are made up of between 50% and 75% water depending on the individual, therefore it is vital to keep replacing it throughout the day. Two litres a day is the recommended daily allowance. On a day of strenuous exercise you will need to increase this. Water and lemon first thing in the morning helps boost your mood.
Okay so we’ve gone through all the yummy good stuff. We know that life is about living and enjoying what we eat and drink, but looking at incorporating some limitations can truly make you feel a whole lot better, mentally and physically. Here are 4 things to look at limiting.
Limit Alcohol. It is vital for your mental health not to binge drink. The highs and lows attached to alcohol makes it a beverage that needs to be handled with care.
Coffee needs to be drank mindfully, no more than two cups a day, less if possible. Look for alternatives, there are a large range of herbal teas on the market, something to suit everyone.
Limit foods which contain additives, preservatives, colouring, flavourings and additives. Our bodies were not made for absorbing these products. Consuming them in large amounts will affect your physical health and mental health.
Restrict foods which contain sugar and salt. These are not meant to be consumed in large amounts.
Okay that’s the limitations out of the way! Here’s something else to explore. Have you a daily stress management plan? It is impossible to eliminate some of the stresses we come across on a daily basis, therefore finding a way to manage them is the key. My personal saving grace is meditation but there are lots of other activities to choose from.
Exercise is hugely important when it comes to managing mental health and the benefits from exercise are too numerous to mention. Getting exercise six days a week is important. One rest day a week is vital to avoid burn out and injury. Find an excercise that makes you happy, that you look forward to is vital, and then make the effort. On the days I don’t feel like exercising but push on through, these are the days I feel so much better for it.
Fresh air is beneficial to clear the mind. Getting a little fresh air daily can make a significant difference to a person’s mental health. We live in a country with a damp climate, therefore good rain gear is a must. It may not be easy to venture out in the rain but once out there, you won’t regret it. Getting out into nature is always good to clear the head.
Limiting screen time is important for mental health, along with the health of relationships. Turn off the TV and phone and have a chat. Strong meaningful relationships are a human need. Like anything else in life you will get out of them what you put into them. They need time and effort.
We all need a good laugh, it’s the best medicine of all! Spend time with people that make you happy, rent a comedy, whatever works, just laugh.
Sleep is very important you should try to get at least seven hours per night. It is vital to sleep in a room with fresh air and gadget free. If your phone is your wakeup call, invest in an alarm clock. Too much heating in a bedroom can also interfere with sleep. If you wake during the night try and refrain from looking at the clock.
“Be yourself, everyone else is taken” I don’t know who wrote this quote but it’s a very good one. Try not to compare yourself with others, you are a unique wonderful person. Comparing ourselves to others just sets us up for a fall.
Keeping it simple is key, it does not have to be hugely complicated to work. You are far more lightly to keep these good habits up if you keep them simple. It won’t just be a fad but a wonderful new lifestyle. Good luck!
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