After all the positive posts we saw surrounding World Mental Health Day, we decided to round up some of our favourite nutrition and wellness tips to help inspire you to take better care of your mental health. We can often forget when wrapped up in the daily stresses of our lives how much a little self-care can have on our state of mind, so here are a few ideas to help improve your mood and de-stress.
Keep your blood sugar stable
Not keeping your blood sugar levels stable throughout the day can result in tiredness and irritability. Having a breakfast with a combination of healthy fats, protein and carbohydrate is the best way to start off your day and set your blood sugar for the day. Think avocado served with scrambled eggs on rye bread as a great combo! Try to eat something every three hours to stop your blood sugar levels from dropping throughout the day- this could just be a piece of fruit and some nuts in between meals. Also, try to avoid sugary drinks and food and refined carbohydrates as these can cause your blood sugar levels to spike leaving you depleted of energy and moody when the ‘sugar high’ wears off.
Take a probiotic
Your gut and brain are directly linked via the vagus nerve. By keeping your gut in optimal health, you can prevent mental disorders such as depression, brain fog and anxiety. At The Pure Package, we supply a natural probiotic in the form of sauerkraut- which is a naturally fermented food. If you sign up to one of our programmes and you are concerned about the state of your gut, then speak to one of our client managers about including sauerkraut in your daily diet. Click here to see the full range of our programmes.
Eat plenty of fruit and vegetables
Making sure your body is well nourished with all of the essential vitamins and minerals can drastically improve your mental health. When our bodies and brain are chemically imbalanced, this can affect our sleep and cause a variety of illnesses which can negatively impact your mood. Don’t underestimate the effect that good physical health can have on your mental state. A handy tip is to think ‘eat the rainbow’ and ensure to fill your plate with lots of different coloured vegetables!
Drink plenty of water
Dehydration can cause tiredness and poor energy, low concentration, headaches and increased heart rate. An easy way to ensure you are adequately hydrated is to simply check that your pee is a light yellow/clear colour- if it is dark yellow, then ensure to drink more water to keep your hydration levels optimal. If you are thirsty, you are already dehydrated so remember to keep on top of your hydration before you get to this stage.
Avoid too much caffeine
Caffeine stimulates your central nervous system to increase alertness. Although in small doses this can be helpful to kick start your day and even improve exercise performance, it does also increase heart rate and can disrupt your sleep which can increase anxiety and depression. If you do suffer from anxiety or have poor sleep quality, try eliminating caffeine from your diet and see if this has a positive effect on your mood.
A healthy, balanced diet combined with exercise can work miracles on your mood and self-esteem. If you are not sure if your diet is healthy or would like further guidance on eating well for your physical and mental health, please do get in touch with our client managers today and see if there are any changes you can make to improve your health and quality of life.
If you feel like you are suffering from a mental health disorder, make sure to not suffer alone. It is important to speak to friends and relatives about your feelings and if your mood does not improve, ensure to speak to a healthcare professional about help and support which is available.