Mental Health and Daily Life

Mental health is a conversation many are not comfortable speaking about. People may feel that it’s embarrassing, they don’t know who to go to, they feel alone, or they don’t want to accept it. We all struggle with our mental health just the same as we all experience extremely positive mental health. This article expresses that what you eat plays a role in how you feel, concentrate and your ability to retain information.

Your mental health will impact you daily in ways you may not even notice. It determines how you handle daily stressors, life challenges, relationships, and making healthy choices. Mental health includes your emotional, psychological, and social well-being. Poor mental health is characterized by changes in thinking, mood, and/or behavior. There are a multitude of signs related to poor mental health such as; lack of energy, poor concentration, easily distracted, indecisiveness, having less interest in day to day activities, avoiding social activities, difficulty controlling emotions, etc. These are signs that we need to be aware of to make healthy changes in our mental health, and there are more. There are things you yourself can do to reach good mental health such as; getting enough rest, making time for yourself and your loved ones, doing things that spark fire inside of you, things you enjoy and make you happy, speaking positively to yourself and others, being optimistic, exercising regularly, limiting the amount of toxicity that enters your body, and avoid comparing yourself to others, appreciate your own journey. And always remember you are not alone, you can reach out to a therapist for support and help. The goal is to be in a state of good mental health, and no matter how far off track you feel you’ve gone you can always get back there. In fact, long term poor mental health can increase the risk of physical problems such as diabetes, heart disease, and stroke. So you can see how important good mental health is and the effect it has on your entire body.

How stress plays a role in mental health

The way we deal with stress tells us a lot about our mental health. In the book “The Upside of Stress” Kelly McGonigal explains how stress is actually good for you and you just have to get good at it. She teaches us how to rethink our stress and learn to embrace it. One thing that I have taken home with me from this book is it’s the mindset you have around stress that determines how it affects you short term and long term. What you believe is what you become. If you expect and believe stress is debilitating, then that’s exactly what it will do to you. It can deplete your health, performance, and overall growth. But, if you choose to view stress as enhancing it will empower you. Believing that stress can enhance your performance, improve your health, and allow you to grow will change the way you deal with stress. You get to choose your own stress response. How great is that? Your stress response helps you focus your attention, increases energy, and motivation. It also encourages social connection, and social cognition, along with increasing courage within yourself. Your stress response actually can restore your nervous system balance, and helps the brain learn and grow. Another thing from this book that I have taken home is “People with very meaningful lives worry more and have more stress than people with less meaningful lives”. This confused me at first because I always believed that people who are successful and have achieved their goals have much less stress than the people who are trying to become successful and reach goals. But in fact it’s the opposite, when you are engaging in different roles and going after your goals you have a greater sense of purpose. You can experience stress with any new situation, career choice, in relationships, and with your own health. Being able to notice what is causing that stress may open your eyes to see that most of your stress is from things that are meaningful and important in your life. The odd thing is a lot of stress can also lead to distress and happiness. The stress paradox. Self-efficacy plays a huge role in the way daily stress is perceived, and how it affects your mental health. As well as self-esteem, optimism, social support and social identity.

What you eat affects your mood and mental health

Complex carbohydrates and lean proteins increase the production of the feel good chemical serotonin in your brain. Specific protein from fish, poultry, beans and yogurt is linked to higher amounts of dopamine and norepinephrine which play a role in your mood, and motivation. A diet high in fruits and vegetables, omega 3 fatty acids, and legumes has been shown to decrease symptoms of depression and improve the mood and anxiety. Flour based foods and sugar sweetened drinks and snacks can have a negative impact on your mood and amount of energy you have.

What foods boost your energy and enhance memory

Foods that contain Omega 3 fatty acids, antioxidants, anti-inflammatory, Vitamin K, zinc, magnesium, copper, iron, Vitamin E and Vitamin C boost cognitive function and increase overall energy.

Green leafy vegetables such as kale, spinach, collard greens are loaded with proteins, antioxidants, Vitamin K, lutein, folate, and beta carotene will increase energy and help slow cognitive decline.

Beets are a great source of antioxidants that will improve blood flow and energy.

Sweet potatoes are high in fiber and a good source of carbohydrates that help the body sustain energy.

Oatmeal is loaded with fiber and has other nutrients that will give the body energy.

Quinoa is high in protein, carbohydrates and fiber which will help the body sustain energy.

Lentils are a good source of protein and fiber to give you energy.

Fatty fish such as salmon, sardines, and tuna are high in Omega 3 fatty acids which will improve brain function and reduce inflammation in the body in turn reducing the fatigue one may feel.

Yogurt has high amounts of protein, fats and carbohydrates that give energy to the body.

Berries such as strawberries, blueberries, raspberries, and blackberries have Vitamin C and high amounts of natural antioxidants that help create energy in the body and fight off inflammation and fatigue.

Oranges have high amounts of Vitamin C which reduce oxidative stress and prevent fatigue. A study showed that oranges may increase your mood and reduce the risk of experiencing confusion, anger and depression.

Bananas, apples, and avocados are full of fiber which helps the body sustain energy for a longer period of time.

The caffeine in tea may help solidify new memories and reduce oxidative stress and inflammation in the body.

Nuts and seeds are rich in protein, fats and fiber that will give you energy during the day and help reduce inflammation and improve memory.

Other cruciferous vegetables such as cabbage and broccoli may help improve memory. As well as dark chocolate which is full of flavonoids, caffeine and antioxidants.

There are also a great deal of herbs that are good for cognitive function as well such as; Ashwagandha, Ginkgo Biloba, Turmeric, Gotu Kola, Rosemary, Holy Basil, Ginseng, Rhodiola, and Lemon Balm just to name some.

Poor mental health can lead to poor physical health such as; chronic diseases, sleep problems, and an increase in the want to smoke. The goal is to reach a state of positive mental health and in my opinion that starts with your mindset around stress. Will you allow it to be debilitating or enhance your life experience? Consuming foods that bring health to your body and your brain. And allowing yourself to let go of the things you cannot control. Health and Healing Divine Beings.

https://www.cdc.gov/mentalhealth/learn/index.htm

https://www.webmd.com/mental-health/how-does-mental-health-affect-physical-health

https://www.sciencedirect.com/science/article/pii/S1697260015000848

https://health.clevelandclinic.org/bad-mood-look-to-your-food/

https://www.bupa.co.uk/health-information/workplace-mental-health/signs-poor-mh

https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower

https://www.medicalnewstoday.com/articles/323947

McGonigal, K. (2016). The upside of stress: Why stress is good for you, and how to get good at it. Avery.