Every new year brings renewed energy and excitement to make positive improvements in our lives. The topic of health is commonly at the forefront of our minds as we evaluate the previous years’ habits and determine ways to develop ourselves further in this area. Setting attainable goals is fundamental to this as well as considering how improving your mental health requires a holistic approach.
Stina spending a few hours outside enjoying a sunny day in Las Vegas. It is especially important to get outside and soak up sunlight during the Winter months.
Keeping with this idea, health is part of a whole, which includes the mind and body. In this article, we will discuss how physical and mental health go hand-in-hand and actions you can take to immediately improve it.
No. 1
Eat Whole foods
Unfortunately, we were raised to think that an endless variety of food is good for us, and we have been fed the idea that we can eat anything and everything we desire. This is a false idea that continues to wreak havoc on our bodies. Unless you are sticking to whole foods, the concept of variety is disastrous to health.
The best thing you can do for your mental health is to be restrictive with foods that cause stress within your digestive system and overall health. We often fail to consider how the foods we eat tie in with our overall well-being and influence how we feel daily. By avoiding and eliminating foods that damage your health and focusing on a variety of whole foods, you can begin to feel much more clear-headed and energized.
What to eat to improve your mental health:
Fruits and vegetables: Eating a variety of whole fruits and vegetables every day improves overall health immediately because it is readily converted to energy. The body needs this to function optimally, so any deficiencies can begin to resolve as soon as you target what your body needs.
Nuts, seeds, grains, legumes: Focussing on vegan protein sources is ideal as part of a wholesome diet. Not only are you getting protein from plants, but you are allowing your digestive system to work ideally without the added stress of breaking down animal proteins that can be the cause of many digestive issues.
Probiotics: The gut-brain connection is clear, and a person’s stomach or intestinal stress can result in anxiety, stress, and depression. Incorporating probiotics through a plethora of sources can have positive effects on your mental health. By improving your gut health and ensuring a healthy gut microbiota, you can essentially improve your brain health.
No. 2
Get Active
A lack of physical activity can have wide implications for your health, especially as you age. And, if you were not given the proper education about how or why this is important, you may be inclined to think that it is a preference rather than a requirement needed to live a healthy lifestyle. Not only is physical activity fundamental to a good quality of life but there are so many benefits that you could be taking advantage of.
In terms of mental health, physical activity is a relationship that you develop with yourself that requires discipline, consistency, and determination. When confronted with life’s daily challenges, how you develop your mental acuity through fitness training can strengthen your mental health as well.
When starting, here are a few points to consider:
Type(s) of physical activity: Determine which physical activities you would like to commit to or explore. This could be anything from sports to working out from home, going to the gym, taking a yoga class, or outdoor activities such as hiking or biking. It could be anything you choose, and there is no limit to what you can do to get active.
Fitness schedule: Staying on a regular schedule is necessary to maintain consistency and achieve results. 2-3 times a week at 1-hour sessions will provide you with more than enough time. Remember that it is not about how long you are active, but the quality of it. Less is more, even in fitness.
80/20 rule: Fitness (20%) has more to do with diet and nutrition (80%) than anything else, and if you are not eating to nourish your body from the inside out, you will not see the results you desire. You will only spin your wheels harder than you need to. So, make sure to eat wholesome foods and avoid processed varieties.
No. 3
Get Outside
The benefits of being outside in nature and under the sun are underrated. In a society that prizes productivity over stillness, being outside is the most radical thing you can do to fight against society’s standards that ultimately affect our mental health.
Being outside allows us to reflect and see the bigger picture—that we are all small in comparison to the grand scheme of things, yet we all play a significant role. This takes us outside our heads and into the realm of gratitude—knowing that it is a blessing to experience this life.
In addition, being outside boosts oxygen to the brain, increasing levels of serotonin, a neurotransmitter that alters your mood. By incorporating physical activity like hiking or running, you could also be benefiting from an increase in endorphins as well. Sunlight is also a major contributor to wellness, producing oxytocin and dopamine, which increase feelings of joy and happiness.
Takeaways
Feeling well from the inside out requires many changes to take place. When considering mental health challenges such as stress, anxiety, and depression, these are all just symptoms of a larger cause. Focusing on health requires a holistic approach—not simply addressing the symptoms, expecting they will resolve.
By taking actionable steps to approach the various contributors to overall health, you can improve your mental health in tandem. Resources like mentalhealth.com are also there to help provide support when you need it. Speak with a specialist, get mental health check-ins, and book professional therapy so that you can be aligned with your goals throughout your mental health journey.
