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HEALTHY TIPS AND TRICKS TO SUPPORT GOOD MENTAL HEALTH

 

With the unforeseen recent changes due to COVID-19, we understand that some people may be struggling with their mental health. Being stuck inside away from your family, your friends, and your normal routines can be very challenging. Not to mention, the fear and anxiety you may be feeling about the disease itself can be overwhelming and can put a strain on your mental and physical health. At All Care for Women, we know mental health is a foundational component to physical health. If you are suffering with your mental health, we are here to help you.

Below is a list of some tips and habits to support a healthier lifestyle and boost your moods. 

Establish Healthy Sleeping Habits

Healthy sleeping habits are fundamental for growth, development, and overall well being. Lack of sleep exacerbates inflammation and compromises the immune system. It can also contribute to decreased moods, anxiety, irritability, and other mental and physical illnesses. Therefore, it is very important to exhibit good sleep hygiene.

The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall and stay asleep. Setting a consistent sleep schedule is paramount. Going to bed at the same time and waking up at the same time daily helps your body establish a routine. It is also important to ensure that you get at least 7 hours of sleep per night.  Limit your screen time a couple hours before bed and ultimately shut your electronics off 30 mins before bedtime

Focus on an Anti-Inflammatory Diet

Inflammation helps the body fight illness and is a necessary part of the healing process. However, too much inflammation can lead to disease, obesity, cancer, infertility, and a decline in your mental health.

 

Eating right for your mental and your physical health begins with what you buy at the grocery store. Some foods, such as sugary and processed foods, contain ingredients that can trigger or worsen inflammation.

An anti-inflammatory diet focuses on fresh fruits, vegetables, proteins, whole grains, and healthy fats. Some great examples of these foods are chickpeas, lentils, flaxseed, legumes, fish, lean chicken and turkey, avocados, and almonds. Additionally, it is beneficial to cook with certain herbs and spices such as cloves, cinnamon, garlic, saffron, and turmeric. 

Kick your Bad Habits 

Habits such as smoking, drinking, substance abuse, and binge eating can cause worsening moods. Working on breaking these habits can be very beneficial to your mental and physical health.  We understand that breaking these habits are easier said than done. Therefore, if you are looking to kick those habits to the curb, here are some steps to help you get started:

~Define the behavior that you want to change
~Identify known triggers
~Come up with a game plan to help deal with those triggers
~Ask for support for family and friends
~Be patient and persistent
~Consider asking for professional help

Get your Body Moving  

 

Regular exercise can have a profound impact on depression, anxiety, and your overall mental health. It also help relieve stress, improve your memory, help promote better sleep, increase your sex drive, and boost your moods. No matter your age or fitness level, you can use exercise as a powerful tool to feel better!

 

TAKE BREAKS FROM SOCIAL MEDIA

We live in a digital age where everyone is attached to their phones and sharing their lives online. Social media platforms are a great way to bring communities together and meet new friends; however, it can also be a fuel for depression, low self-esteem, body image issues, anxiety, social isolation, and eating disorders. 

 

We are constantly comparing ourselves to others online, but this can be a very dangerous game. We need to remember that the majority of people post their highlight reels online. They are not posting their challenges or hardships. So next time you find yourself in a dark place wishing you were prettier, skinnier, richer, or “more like her,” take a step back and remember this post!

 

 

TAKE VITAMINS/SUPPLEMENTS

Certain vitamins and supplements are known to increase your moods and help combat mental illness. Some examples of these are: folic acid, B complex, vitamin D, fish oil, St. John’s Wort, Ginkgo Biloba, CBD oil, and Nutrametrix Bliss.

We hope that this list of tips and tricks can help you promote a healthier and happier tomorrow. If you are further struggling with your mental health and feel as if you need professional help, please call us and make an appointment. We are here to help you during the hard time. 
Author
Taylore Passero PA-C

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