Mental Wellness
The October of every year is a reminder to look after your mental health. Mental health has been separated from physical health, but now it has been gradually introduced in the definition of health. How you define health is different from another person. My definition of health takes into account the physical, mental/psychological, social and spiritual aspects; thus, one area affects the other. Mental health is the status of your health on an emotional, psychological and social; therefore, it affects how you feel, think and act. This can be affected by your own life experience like a life-changing event (circumstance changes, adverse life event, and trauma), environmental & biological factors (nutritional, environmental toxins, and social issues). Some mental health problems may be genetic if is in your family history like depression or anxiety.[1]The functioning areas that the diagnostic criteria for mental health issues are:
Social life (relationships with other people)
Occupational/educational performance
& other areas
I have always viewed mental health as equally if not more important as physical health. My experience being a health conscious person eating healthy food and exercising, yet ignoring my mental and emotional health has affected me in my personal and professional life. I had an imbalance in my primary food even though I ate healthy food and exercised most days of the week. There are supplements you can purchase stating it reduces stress levels. The way I view stress reduction supplements is that they help if you support it with lifestyle changes. If you used alone, it will help reduce your stress but not significantly.
The importance of mental health is important as the emotions you feel affect your physical health. Your body gets affected as your body is connected to the brain, the nervous system and the life-supporting organs. The body has what is referred to as the gut-brain connection. This explains why anxiety can manifest in the form of physical symptoms like stomach pain, headaches, and muscle pain. In addition, repressed emotions can cause chronic stress that affects your overall health status including your immune function.
Studies have shown that there is a direct link between chronic stress and chronic illnesses like cancer and gut issues. Based on scientific research, the struggle with mental health issues has a direct effect on your quality of life. I had my fair share with living a high stress lifestyle that led to my struggle with irritable bowel syndrome , using food restriction as a unhealthy coping mechanism as well as physical and emotional symptoms of anxiety. Anxiety is normal and a healthy within a certain range, but too much of it is bad for your health.
The signs of good mental health are:
Ability to express and manage emotions in a healthy way.
Ability to cope with stress and life changes.
Having a sense of belonging in the community
Having healthy relationship towards self and others.
Ability to function appropriately in social settings.
The signs of poor mental health are:
Change in sleeping and eating habits (sleeping too much/ too little; weight loss/ weight gain; increased appetite/ decreased appetite)
Moderate to severe mood swings.
Inability to manage emotions in a healthy way.
Loss of interests or hobbies you were once interested in.
Social withdrawal from friends and family.
When it comes to improving your mental health, you need to be aware of the signs. I know for some of you asking for help is not something you are used to. I am here to remind you that asking for help does not make you weak. It is actually a sign of strength. I would love to offer you some tips that can help you to get you out of your struggle. These tips will nourish you from a dietary and lifestyle perspective.
The lifestyle recommendations are:
Meditation
Journaling
Exercise and movement
Getting enough sleep and practicing sleep hygiene.
Doing an activity that brings you joy.
The mood enhancing diet recommendations are:
Having food sources of omega 3 and healthy fats like salmon, flaxseeds, and walnuts.
Having sources of antioxidants like blueberries, and broccoli.
Have a balanced diet with protein, complex carbohydrates, fats, vitamins & minerals
Adding dark chocolate to boost your mood because chocolate is delicious.
Supplements can help by fulfilling your body's need for certain nutrients where the deficiency symptom can be similar to depression and anxiety. For example, vitamin B12 deficiency can cause depression and anxiety like symptoms. It can also cause headaches, muscle pain and fatigue. Therefore, it is important to make sure you are covering your body needs for nutrients, vitamins and minerals.
The supplements recommendations that can help are:
Ashwagandha
Magnesium glycinate & threonate
Rhodiola Rosea
Vitamin D3
L-theanine
B Vitamins (E.g.:B6 , B12)
Probiotics
Note: Please check with your health care provider or nutritionist before adding any new supplement to your diet.
The tips I offer above are things you can do to look after yourself. If you are in the need of professional help, reach out to a mental health professional. You deserve the best quality of life. Reach out to me if you need any support or have any questions. You can book a free health history consultation through this link.
Sources:
[1] https://www.mentalhealth.gov/basics/what-is-mental-health