As part of Mental Health Awareness Week I wanted to offer some ideas of simple things you can do relating to fitness and nutrition to help improve your mental health and manage depression and anxiety:
1) Drink water
Most of us don’t drink enough water at the best of time and if you feel low the chances are you will drink even less. Fill a water bottle and sip throughout the day. Dehyration causes fatigue and has been linked to feelings of depression so drinking water is a cheap, low effort way of helping you feel a bit better.
2) Vitamin D
This can help make you feel better natutally. You can buy supplements, a light box, possibly use a sunbed or even better get outside and get some fresh air at the same time. Little effort required for a potential improvement in your mood.
3) Fish Oil
Omega 3 has been linked to improving symptons of mild depression. Make the effort to take a supplement each day – you can buy it in liquid form if you can’t swallow tablets (and are brave!). This was one simple habit that has worked well for me.
4) Eat regular meals
When you feel low eating proper meals at regular times can go out the window. Set an alarm for regular intervals and eat a small simple meal when it goes off. This will help stabilise your mood and create a feeling of routine and normality which can help when life feels like it’s crumblig around you.
5) Eat colourful food
Go to the shop and buy lots of different colourerd food. If you don’t feel like cooking buy prepared veg and fruit. Eating a variety of colours will mean your getting a variety of nutrients and will help improve your mood as well as your health.
6) Eat simple healthy meals
Eating healthy foods can have a dramatic affect on how well your mind feels. If I’ve had a bad week a simple healthy meal can help me feel more positive and in control of my own mind and body. It may sound stupid but when i eat well I feel like my body feels better and I’m looking after myself which in turn makes me feel brighter within myself. On days like this I won’t have the energy to cook a fancy meal so I go for a simple piece of salmon I can microwave or grill and a pack of microwave veg. 10 minutes to prepare a good quality meal.
7) Try some alternative meal prep
The holy grail of fitness freaks! Cooking is the last thing you want to do when you feel depressed. So if you find yourself having a good day make the most of it and prepare so batches of food that you can freeze. Then on days you just can’t face cooking you can defrost one of these meals and still eat something homemade.
8) Buy a slow cooker
Slow cookers allow you to make healthy tasty meals with little effort -and a casserole is brilliant comfort food. They are great for preparing a comforting meal without much effort and will make you feel better thab turning to chocolate and other quick food sources that we often crave when we feel low.
9) Drink less coffee
Adrenal Fatigue and depression / anxiety are linked. Too much coffee puts you at risk of developing adrenal fatigue – drinking less will help reduce stress levels. You could try a herbal tea instead which many people find helps then relax.
Getting outside helps you move more -that will help your mental health. Fresh air will help lift your mood. Being outside will help increase vitamin D intake. Walking can help clear your head. Walking is free. In short one of the best and most simple things you can do to help yourself.
As I said moving has been shown to help manage many mental health issues. You may not feel much like it but it can be in any form and doesn’t need to be for long periods of time to help. Start small and build up as you start to feel like you can.
Stick music on and just move to the music. Music can improve mood as can moving which makes thos fun activity a win win mood boosting activity.
13) Try group exercise
Nerve wracking and requires motivation. Sounds awful if you aren’t having the best day. But if you can push yourself to walk into the room you can find exercise, motivation, good music and social interaction in one place. It’s hars to leave a class not feeling at least a little bit more positive than when you walked in.
14) Join a team or club
Another nervewracking idea. Another idea which will allow you to exercise which will help your mental health and get to meet new people, another great mood booster. It can also help boose confidence which will help your mental health dramatically.
15) Try yoga
A chance to challenge your body and stretch along with a focus on breathing and mental wellbeing. You could try a class or find a free video on You tube. You could do and hour or even 5 minutes. Whatever you feel like at the start there is an option you could try out and you may feel more relaxes by the end of it.
Do you have any other tips for improving your mental health?