Mental Health is complex and there are so many aspects to look at including lifestyle, sleep, relationships/family, work environment etc but for now we will focus on Diet and Exercise. Mental Health and Diet go hand in hand. Fix one and the other will start to follow. Many studies have shown an unbalanced Microbiota (good bacteria found in the gut) is associated with anxiety and depression. There could be many reasons for this including a diet lacking nutritional value. Serotonin is predominately found in the gut. Serotonin is essential for regulating moods, digestion, sleep and memory. Having a healthy diet can boost your mood and ensure you feel your best, while having an unhealthy diet can leave you feeling fatigued, bloated and can lead to depression. There is sadly no superfood for mental wellbeing. It’s all about balance and making sure you are getting a variety of vitamins and minerals. Fueling your body with vitamins and minerals will not only allow optimal function but it will help you to feel your best.

Some simple tips to increase nutrient consumption are:

  • Include different coloured fruits and vegetables in your meals. The more colourful your food, the bigger range of nutrients
  • Prep your meals at the beginning of the week to help avoid take-out. This will not only help your diet but your expenses too as we all know how take-out can add up.
  • Switch to healthier options for snacking like nuts and seeds, granola bars, dark chocolate etc

 

Exercise can also significantly help to improve your mood. Exercise can help to increase your Serotonin levels, which as mentioned previously, is essential for regulating mood. Exercise pumps blood to the brain, which also helps you think more clearly. 

Here are some ways you can increase your daily physical activity:

  • Take the stairs instead of the lift or elevator, this is a very common tip and is often overlooked but is effective
  • Go for a walk during your lunch break. This will not only help you stay active but will help prevent your mind from hitting that wall we all tend to hit at 3pm
  • Park a little further from your destination to help increase your daily steps
  • If you’re struggling to go to the gym, work out at home. Add some morning or afternoon exercises to your routine. It can be as simple as 30 minutes a day and there are plenty of free videos on Youtube you can follow along to

With the past year being a difficult one for all, focusing on your health is more important now than ever. Finding that balanced diet can make a big difference to all the emotions you may be currently feeling. I hope these tips are useful and help you with your journey to being your best self, both physically and mentally.

 

Mariam Hamoud
Bachelor of Health Science
Nutritionist