Mental Health | Food for the Soul
It may be pajamas, movies, and that bag of chips or full jar of Nutella more days than you want it to be. Here is how to pause and re-start your healthy lifestyle.
It’s easy to say “here’s how you eat healthy – okay, now do it”. It’s not that simple. The reality is change does not happen overnight (I will say that over and over again). It takes time and effort. How we feel can play a major role in how we take care of ourselves and what our daily routines are. Our mood may directly or indirectly affect how we live our lives. When we aren’t feeling our best, we may not have the healthiest routines or eat the most nutritious foods.
Before getting into it too much, I want to reflect on depression and anxiety.
DEPRESSION
Depression is a group of disorders that create feelings of sadness, hopelessness, and a lack of interest in activities. It may also include intentions of self-harm or suicidal thoughts. Examples of depressive disorders are major depression, bipolar disorder, and seasonal affective disorder (SAD). It makes it difficult to want to try anything new and creates feelings of disinterest in developing routines. It can appear to others as a completely normal life. Those with depression may go to work, take care of their families, be involved in activities, and hang out with friends. However, their feelings of self-doubt are constantly in the back of the mind which can lead to physical exhaustion.
ANXIETY
Anxiety is also a disorder that could lead to overwhelming feelings and exhaustion. Examples include social phobias, obsessive-compulsive disorder, PTSD, panic disorders, and generalized anxiety. There is a constant feeling of self-awareness, along with awareness of others and the environment, which can create an uncomfortable atmosphere. Intrusive thoughts, thoughts of being in danger, or physical illness are not uncommon. Again, even though people appear to have it all-together, they may be suffering inside from anxiety.
CREATING A POSITIVE MIND SPACE
The descriptions above may sound all too familiar. You may be going through a tough time at this very moment. Breathe. You are NOT alone. Mental disorders do not care about race, ethnicity, culture, finances, environments, or job status. Mental health can affect anyone.
Everyone deals with sadness and stress in a different way. Binge watching rom-coms and eating full-fat ice cream may be good for the soul at times, but it should not become a life-long habit. Below are some things that may increase your mood, create a positive atmosphere, and help to develop your healthy routine.
ACTIVITIES AND HOBBIES
Try to do an activity just for you. It can be something very simple. Something that takes your mind off intrusive thoughts and gives you a clear space to think. Examples of some activities are below:
Reading
Coloring/Drawing/Painting
Word Searches
Puzzles
Journaling: this can take form of a diary, notes or letters, or inspirational prompts
If you like to make lists: try creating small to-do lists, bullet journaling, or use a planner
Walking, Jogging or, Exercising
Going to a local flea market, farmer’s market, or boutique shop
Gardening, Weeding, or Lawn Care
Spa Day or Self-Care: exfoliation, using a face mask, painting your nails
ENVIRONMENTAL CHANGES
You may need a small change in environment. Simple physics means building from the ground-up. Start slow, making sure you have a good foundation. Your foundation does not need to be big, just needs to be built strong.
Create a space inside of the house just for you. It can be a corner of the room, part of a sunroom, a window bench, space in a dormer/attic, or whatever free space you may have. Add some pillows, a blanket, rug, plant, picture, candle, or anything that you feel would be comforting. Maybe have your favorite book in that area or a notepad and pen for journaling.
Create a space outside of the house just for you. Maybe this space is on the porch, by a garden, in the backyard, or (if you are feeling adventurous) create a space in a shed/outbuilding. Again, try making the space feel comfortable with some of your favorite things.
Paint the walls. This can be a whole room or an accent wall (whatever you are feeling up to). Make the space yours. If you need warmth and energy in the space, try burnt orange or pale yellow. If you need cooler tones to balance your high energy, try light grey, powder blue, or natural green.
Light Therapy (also called bright light therapy or phototherapy). Light therapy may be helpful for those with seasonal affective disorder. The exact mechanism is unknown, but could be connected to natural sleep rhythms or a chemical called serotonin. Recent studies show it may be connected to nutrients in the eyes. There is a specific frequency the light has to be to work. You can purchase light therapy lamps on Amazon or in certain stores.
Change your sleep routine. You may be ready to adapt your sleep habits. If you can go “cold turkey” and adjust to an earlier bedtime, great! If not, you can start by dimming the lights in your house earlier, using less technology late at night, turning off the television early, setting a bedtime reminder on your phone, relaxation techniques (using lavender, reading, drinking herbal teas), and avoiding alcohol and caffeine before bed.
NUTRITION
What we eat directly and indirectly affects how we feel and could change our mood accordingly. Healthy fats and certain vitamins/minerals have a positive outcome on mental health. Read below!
HEALTHY STARTS HERE | FOOD FOR THE SOUL
OMEGA-3 FATTY ACIDS
Omega-3’s are a non-inflammatory polyunsaturated essential fatty acid. In simple terms: it’s a healthy fat. They protect against heart disease by lowering cholesterol. They also have a protective effect in mental health. Sources of omega-3 fat include fatty fish (salmon/tuna), fish oil, flaxseed, pumpkin seeds, walnuts, and plant oils (sunflower, safflower, soybean).
B-GROUP VITAMINS
Vitamins in this group serve as energy convertors, antibodies, and help with development and growth of cells, DNA repair, and nutrient metabolism. B-group vitamins reduce inflammation and help our brains develop. See below for the names of these vitamins and what foods they are in:
Vitamin B1 THIAMIN: fortified cereals, brown rice, whole grains, legumes, wheat germ, organ meats
Vitamin B2 RIBOFLAVIN: milk, yogurt, cheese, egg whites, beef, chicken, fish, fortified cereals, whole grains
Vitamin B3 NIACIN: beef, poultry, fish, organ meats, peanuts, legumes, and fortified cereals
Vitamin B5 PANTOTHENIC ACID: meats, egg yolks, avocados, mushrooms, and sweet potatoes
Vitamin B6 PYRIDOXINE: whole grain cereals, legumes, nuts
Vitamin B7 BIOTIN: organ meats, pork, egg yolk, milk, legumes, nuts
Vitamin B9 FOLIC ACID: fortified cereal, beans, lentils, asparagus, spinach, broccoli, beets, oranges
Vitamin B12 COBALAMIN: fortified cereals, beef, chicken, salmon, milk and milk products
VITAMIN C
Vitamin C is an antioxidant and helps with the immune system. If you do not have enough of this vitamin in your diet, your energy levels may be low and you may experience fatigue/weakness. Fruit with this vitamin include oranges/orange juice, strawberries, kiwi, mango, pineapple, and grapefruit. Vegetables with vitamin C include tomatoes/tomato juice, bell peppers, broccoli, kale, brussels sprouts, cauliflower, and sweet potatoes.
WHOLE GRAINS
Although this does not directly treat mood disorders, eating whole grains can help with energy levels. Whole grains have more fiber, which slows digestion of sugars. This process of moving sugar slowly into the bloodstream eliminates the “roller coaster” feeling of building energy very quickly and crashing to low energy. Instead, the sugar in your blood will be maintained at an even level, which spreads out your energy over a longer period of time. Fiber also helps lower cholesterol, relieve constipation/bloating, and helps you feel fuller after eating. Whole grains include whole wheat, oats/oatmeal, rice, rye, barley, sorghum, quinoa, and cornmeal.
THINGS TO AVOID
If you are consuming more whole grains (like the examples above), you do not need as many refined grains in your diet. “Refined grains” means the natural fiber and other vitamins has been taken out. Examples of refined grains are white bread, white bread bagels, white rice, white pasta, and any bread product made with “refined” grain as the first ingredient (biscuits, croissants, white flour tortillas, most bakery items such as muffins, cakes, cookies, etc). This does not mean you have to avoid these all the time. It should be at least 50/50 meaning 50% intake of white flour products and 50% intake of whole grains for the day. If you are trying to make the most of your energy levels, you may want to avoid products with added sugars (soda/pop, other sugary drinks, candy, some bakery items, medications with sugar as a filler, white table sugar). You may also want to avoid excess caffeine and not drink beverages with caffeine (coffee, espresso, black tea, energy drinks) past mid-day.
It may also be important to avoid alcohol or excessive consumption of alcoholic beverages. Alcohol intake has been linked to depressive disorders and symptoms. Alcohol directly affects nutrient absorption and may cause malnutrition, leading to more severe outcomes. Some alcoholic beverages also have large amounts of added sugars and may cause a high-feeling of energy, followed by an energy crash. Red wine in moderation is okay (5 ounces is considered one drink). 🌿
YOU ARE NOT ALONE
We don’t have to have it all together all the time. But if you are comfortable and ready to start something new – make a small change at first (give it some time) and go from there. Think about how you can take control of your life. What can you do to take care of yourself physically and mentally?
DISCLAIMER: This post was written by a registered dietitian. This post was not written or reviewed by a licensed counselor/therapist. If you feel that you are experiencing mental health symptoms, please consult with a licensed professional.
If you are experiencing a true medical emergency:
Immediate life-threatening emergency
CALL 9-1-1
Go to your nearest emergency room
Other options available
Call a crisis hotline or go to your nearest crisis center
Get in touch with a counselor or psychotherapist
Join an in-person or virtual group session
Phone a family member/friend/neighbor who will listen
