PROTECTING MY MENTAL HEALTH

professional that isn't biased?

There are many ways to get help, such as virtual and online therapy, cognitive behavioral therapy, and family therapy. There's something for everyone, whether you meet in person, on an app, in a group, or with your spouse. And don't forget that what works for you might not work for your mom, sister, partner, or friend. So, try not to compare yourself to other people. This is a very personal and unique journey.

Set up healthy limits

And along those lines, if you want to protect your mental health, you MUST set healthy limits. This could be healthy boundaries between work and life, or healthy boundaries with your mom, partner, friend, or even your boss (we're looking at you if you're available 24 hours a day for work issues). When it comes to setting limits, there is no one thing or person that can't be touched. Be careful about what you put on your calendar, don't be afraid to cancel, and don't feel bad if you have to say "no."

Yes, setting boundaries can be hard, especially when you're just starting out. But you get better by doing! And the long-term benefits, like your mental health and happiness, are more important than the discomfort. Trust us, when everything is said and done, you will be so glad you put yourself first.

Get Your Blood-work Done

One of the best ways to protect your mental and physical health is to get your blood checked regularly. Even if you feel fine, you might not be getting enough of some nutrients that could hurt your health. And if you're tired, sad, worried, or stressed out more than usual, that's even more reason to make an appointment.

Check for nutrient deficiencies and make sure to get a full panel. Vitamins and minerals like vitamin B12, magnesium, and vitamin D can have a big effect on how you feel, how stressed you are, and how well you sleep. If you know what your baseline levels are and what you're missing, you can take the next steps to support your body and protect your mental health.

P.S. Eat a lot of magnesium, zinc, vitamins B12 and D, and other nutrients that help relieve stress and improve your mood. This is a great and easy way to take care of your health in a preventive way. Plus, there are a lot of tasty and healthy recipes to try.

Omegas Improve Brain Health

When it comes to eating foods that are good for you, omega-3s are some of the best foods for supporting brain health, mental health, and healthy aging. Salmon, mackerel, and seeds like chia, flax, and hemp are all high in omega-3 fatty acids, which are good for your brain.

Here are some ideas for how to add them to your diet:

Add simple grilled salmon to your salad, avocado toast, or roasted vegetable bowl.

Add a spoonful of flax or chia seeds to your banana bread muffins or other favorite baked goods.

Put a serving of nuts and seeds, like hemp or pumpkin seeds, in your smoothie.

Make chia seed pudding ahead of time to have a healthy breakfast or snack.

Make sure you're giving your body what it needs.

 Just now, we talked about how important nutrients are for mental health. So, don't skip meals! Not eating enough, or eating too much junk food like inflammatory oils and artificial sugars, can mess up your blood sugar and hormones and keep you from getting the nutrients your brain needs.

To get the most nutrients out of your food, try to fill your plate with a good mix of protein, fat, and fiber at every meal, along with a lot of colorful fruits and vegetables. This will also help stop cravings and make you feel fuller! Keeping your plate balanced and feeding your body well will also help your mood and mental health, as well as help you reach your health and fitness goals.

Take care of yourself in a holistic way

When was the last time you treated yourself to some holistic self-care? Holistic treatments like acupuncture, massage, float therapy, and infrared saunas can help

reduce stress and anxiety, improve mood, lessen pain, and help you sleep better. Something to think about when making your self-care plans!

Spend time outside

Spending time in the sun and in nature is like food for the soul (and your mental health). In fact, research shows that spending more time in nature is good for your mood, mental health, and emotional well-being. So, have your morning coffee outside while soaking up the mood-boosting effects of vitamin D, or work out outside while enjoying the crisp air and fall colors. Think of it as therapy from the outdoors.

Use your breath to relax and calm down.

Your breath is one of the most powerful but often overlooked ways to keep your mental health in good shape. It's easy to use, can be done anywhere and at any time, and the results are seen right away. I mean, why wouldn't we use this method to relieve stress?!

Here are three ways to breathe that will help you get started. Even better, try this breathwork meditation.

Get to Sleep!

When you need it, take a day off for your mental health.

When it comes to mental health days, don't be afraid to take one when you need to (even if you've already used all of your paid time off). Burnout can happen if you don't take time for yourself. If you always put the needs of others before your own, think of it this way: you can't pour from an empty cup. So, if this means calling out of work, having a babysitter watch the kids, or canceling plans, so be it! Your mental health should come first.

Put yourself in the middle of people.

Don't be afraid to ask for help, which is the most important thing. This could be a therapist, a friend, a spouse, a support group, a spiritual practice, or a group of people who work out together. Find someone (or more than one person) you can trust, talk to, depend on, and connect with. And don't forget how powerful virtual connections can be! You can choose from a huge number of apps and online communities. If you're feeling overwhelmed, sad, or alone, reach out to your friends and family for help. You don't have to do it all by yourself.

What Effects Exercise Has On Your Mental Health

Exercise is good for your mental health as well as your physical health. Exercise makes your brain release chemicals that improve your mood and the parts of your brain that help you remember things and learn new things.

Most of the time, people who work out often do it because it makes them feel good. Exercise can improve your mood, help you focus, and wake you up. It can even help you see the good things in life.

There are a lot of things going on between exercise and mental health. For example, inactivity can be both a cause and a result of mental illness. But exercise can help your mental health in a lot of different ways, such as:

When you work out, the amounts of chemicals in your brain change, like serotonin, stress hormones, and endorphins.

When you work out regularly, it can help you sleep better. And good sleep helps you manage your mood.

Exercise can make you feel more in control, help you deal with problems, and boost your self-esteem. People who work out regularly often talk about how good it feels to reach a goal.

Exercise can keep you from thinking about bad things and give you chances to try new things.

If you work out with other people, it gives you a chance to meet new people and get social support.

Working out gives you more energy.

You can get rid of your anger by doing something active.

Exercise can help you feel less tense in your skeletal muscles, which makes you feel more at ease.

People with mental illness also need to work out because it's good for their bodies. It makes your heart healthier and makes you healthier overall. This is important because people with mental health problems are more likely to get long-term illnesses like heart disease, diabetes, arthritis, and asthma.

Exercise is good for your mind.

If you don't already exercise regularly, you might be wondering how much you need to do to improve your health.

Exercise doesn't have to be hard or take a long time, which is great news. Studies show that exercise with a low or moderate level of intensity is enough to change your mood and the way you think.

Adults should try to be active most days, with a goal of 2.5 to 5 hours of moderate physical activity per week, like a brisk walk or swimming. On the other hand, they suggest doing 1.25 to 2.5 hours of vigorous physical activity each week, like jogging, fast cycling, or a team sport. Or, you can do both moderate and intense activities at the same time.

Any exercise is better than none, though. Going for a slow walk or doing things like yoga and stretching can also do a lot for your mind and body. Even doing simple housework like sweeping, mopping, or vacuuming can give you a mild workout.

The mind and exercise

Blood flows to the brain when you work out, which can help you think more clearly.

It makes the hippocampus, the part of the brain that is in charge of memory, bigger.

It also makes nerve cells in the brain connect to each other more. This helps you remember things better and keeps your brain from getting hurt or sick.

Conclusion

Always look out for your mental health.

Let's make it normal to take care of your mental health, no matter what. That means therapy, support systems, breathing exercises, and mental health days. Talk to that person. Take that day off to help your mind. Book that yoga class or massage. Set up that meeting with your counselor. All of these tips will help you improve your mental health. What you need, take.