It's Mental Health Awareness Month
GHN asked one of our fitness professionals their personal advice for those who are suffering. They explain below how a well-structured nutrition plan and participating in a undeviating fitness program or physical challenge will positively improve an individuals circumstances.
Did you know that 1 in 4 adults will experience a mental health condition each year? (Mind 2017)
There are many different types of mental health conditions, they range from the most common forms in anxiety and depression to other forms like bipolar disorder, borderline personality disorder (BPD), Schizophrenia and eating problems. It’s unclear how many people suffer with these conditions, but the underlying thing is that none of us truly know how someone is feeling or doing mentally and how they are coping with day-to-day work, life, and commitments. Life can be challenging, and it is full of ups and downs. It is important to treat each other with respect and care. Do to others as others will do for you.
Mental Health Can Often be Invisible:
People may appear okay and not show any signs of struggling to cope. When actually, people may be going through a tough time and finding things difficult. If you are reading this and you can relate in some way, it is important to remember that you are not alone. Mental health conditions are a battle that many will go through every day, and will likely go through similar situations, emotions, and feelings. With this in mind, it is also very important to speak out about it, let people know and make them aware of your feelings and situations. How you feel is important and people do care.
Coping With Mental Ill-health:
Move Your Body, Free Your Mind -
Although the mental health conditions may never go completely, there are ways of preventing symptoms, dealing with them and having ‘coping mechanisms’ that are helpful. One of the most beneficial ways of coping with mental health is physical activity and exercise. According to the Better Health Channel, adults should aim for 2.5–5 hours of moderate physical activity per week, or 1.25–2.5 hours of vigorous physical activity per week to improve their mental health. However, any type of exercise is better than none. When taking part in exercise, our body releases chemical that can boost our mood, confidence, and self-esteem. Other benefits of physical activity include improved concentration levels and focus, helps to calm the mind, reducing tension, anxiety, stress, and mental fatigue as well as improved sleep. 'Exercise' is a broad term, many activities can be completed as a form of exercise. For example, walking, jogging, cycling, playing sport, going to the gym, competing in a fitness challenge, and regularly doing yoga or pilates. There are so many forms of activity, and it is important to find that you enjoy, you find capable of completing and works best for you. You will also find yourself in the company of people who may be in similar circumstances and who can contribute positively to your healing. Being together with these people who care is a far better option than being alone.
Let Nutrition Be Your Medicine -
Nutrition can have a significant positive impact on an individuals mental health, and some research suggests that a healthy diet and fueling your body with reputable nutrition products can and will reduce the risk of mental illnesses. We all react differently to the things in our diet. But there are some foods and drinks that may affect how we feel, in different ways. "Diets higher in PROTEIN can significantly support and improve your mental health. Protein contain fundamental chemicals called AMINO ACIDS, which your brain needs to produce chemicals called neurotransmitters. These help to regulate your thoughts and feelings" (Mind 2023). Prepping food for meals is a must and studies have shown that it helps give people a purpose.
GHN TOP TIPS to make the Food Preparation process easier and more manageable by:
- Writing a list of easy to make, affordable meals.
- Stock up on all available staple ingredients weekly.
- Try using pre-chopped or frozen fruits and vegetables.
- Make food all in one pot or dish which will leave some extra meals to store.
- And if you short on time or dont enjoy visiting a supermarket then try getting your food shopping delivered to your home.
If you have a food intolerance or allergy, this might affect you physically and mentally. If you're concerned about this, you could talk to a health professional such as a dietitian or you can Reach Out To GHN and we will gladly assist you with our experienced and professional recommendations.
GHN TOP TIP If you are living with a mental health problem, you may not have the energy or motivation to drink lots of fluids. But if you become dehydrated, this can make it harder to concentrate or think clearly. Water, teas, coffees, juices and smoothies can all help you feel hydrated. But some of these may also contain caffeine or sugar, which could affect how you feel for different reasons. Supplementing some of these fluid options with a low sugar, low fat meal replacement will boost your energy levels and concentration. Then there is The 'A' Word. Drinking too much alcohol can disrupt chemicals in the brain that are important for good mental health. You should not be mixing medications with alcohol and if you need more help with alcohol we have a referral scheme with Alcohol Change UK.
How can medication and food interact? Some foods can be dangerous to eat if you're taking certain medications. They might stop a medication from working as well as it should, or may cause side effects. You also may need to take some medications before or after you eat or drink. Others may increase or reduce your appetite. Before prescribing you any medication, your doctor should explain any possible risks or side effects, but should priotise a structured healthy & clean eating and drinking plan of action.
Final Notes:
Thank you for taking the time to read this, remember to do things at your own pace. Whether this be day to day commitments or embarking on your exercise journey, do your best and there is always support along the way. Mental health is a vast and very important topic, as we’ve seen, 1 in 4 will experience a mental health condition each year. Ask your friends and family how they are doing, check up on people, the signs can be hard to spot. How you feel is important if you are struggling to cope reach out. There is so much support and things will get better if we stick together.
Mental Health Support and Helplines:
https://www.mind.org.uk/information-support/helplines/
https://www.nhs.uk/nhs-services/mental-health-services/
https://www.samaritans.org/how-we-can-help/contact-samaritan/
