We all go through difficult periods that may lead to poor mental health. Performance reviews at work, conflicts in relationships, world issues, money worries, the death of a loved one, or even moving to a new house all put a strain on your mental state.
Charles Hanna, author of “Higher,” offers the following natural ways to support your mental health by nurturing and protecting yourself. It’s important to note that people who have a severe mental illness often require medication to help manage or correct chemical imbalances, and behavioral changes should not replace medication prescribed by a doctor.
1. Stay Hydrated
Drink up! (Puhhha/Shutterstock)
Water is essential to our overall health—our bodies are about two-thirds water, after all. But keeping hydrated isn’t just essential for a well-working body. Dehydration has a lot of uncomfortable symptoms, from headaches to fatigue to trouble concentrating. It also can affect your mood. Be sure to drink enough water to ensure you’re adequately hydrated, based to your physical condition and activity level.
2. Eat Right
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Eating the right foods has a huge impact on how well you feel. Eating regular, healthy meals helps support neurotransmission, the process your brain uses to tell your body what to do. When you’re not eating well, these signals don’t always connect properly, and this can lead to feeling irritable and anxious.
Try to include high-protein foods such as meat, fish, eggs, or legumes in every meal. Eat lots of high-fiber fruits and vegetables, and be sure to eat foods that are rich in essential fatty acids, such as salmon, flaxseed, and olive oil. On the flip side, avoid caffeine and sugar. Caffeine is fine when you’re up, but when your body starts to go through caffeine withdrawal, your feelings of irritability increase. Sugary foods and drinks destabilize your blood sugar levels, causing fluctuations in mood and behavior.
3. Hit the Gym
People run on treadmills at a New York Sports Club (Spencer Platt/Getty Images)
Regular exercise is a natural stress-reliever that will help improve your mood considerably. Studies have shown that aerobic exercise reduces anxiety and depression. Exercise improves self-esteem and cognitive function, which also helps to relieve negative moods.
Aerobic workouts, such as spin and step classes, help boost endorphins, the feel-good hormones that have an antidepressant effect on the brain. Yoga is another great exercise for improving your mood. The emphasis on deep breathing is calming, while meditation at the end of class helps to release anxiety and calm your mind. Just 30 minutes of exercise at least three days each week will help plenty, but try to work some form of exercise into your daily routine.
4. Get Plenty of Sleep
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Sleep is an integral part of good mental health, yet according to the Sleep Association, about 60 million Americans suffer from frequent or extended periods of insomnia. When you sleep, your body recharges and your mind resets for a new day. If you’re not getting enough sleep, your mind and body will feel sluggish and your mood will suffer.
The good news is there are plenty of natural ways to catch some z’s. First and foremost, try to go to bed earlier. The best sleep for adults occurs between 10 p.m. and 1 a.m., so if you’re staying up late, you’re missing out on a good night’s rest. If your mind is too busy to sleep, try calming scents such as vanilla, sandalwood, bergamot, lavender, or chamomile.
Supporting your body with good food, plenty of water, regular exercise, and proper rest will help support your mental health as well.
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