3 Things You Can Do For Your Mental Health. 🧠 💭

1. Eat Well 🍉🍓🍌🥦

   Eating a well balanced diet full of vegetables and nutrients can improve your sense of well-being and mood.

   Whilst the relationship between your diet and mental health is complex.

   The research shows a link between what we eat and how we feel.
   Eating well can help you feel better.
   You don’t have to make huge changes to your diet but it could be worth trying the following:
   
   -Eat at regularly spaced intervals: this helps to keep your blood sugar level stable throughout the day. Preventing you from feeling tired and grumpy.

   
   - Eat healthy fats: Your brain needs healthy fats to keep working well.
   Found in foods such as olive oil, rapeseed oil, nuts, seeds, oily fish, avocados, milk and eggs. These are essential for your brain. If you’d like to know more about why fat is important, I go into it in more depth here.
   

   -Eat more whole grains, fruits and vegetables in your diet.
   They contain the vitamins and minerals your brain and body need to stay well.

   
   -Include some protein with every meal: Dietary protein contains an amino acid tryptophan, which is a precursor to serotonin - a feel good hormone produced by your brain.
   It’s responsible for boosting mood as well as having other functions.

   
   -Be aware of your caffeine intake: Excess caffeine can affect your mood.
   For some, a sensitivity to caffeine can cause sleep problems, especially if had close to bedtime, also for some people it can make them irritable and anxious.
   Caffeine is found in coffee, tea, cola and energy drinks.

   2. Exercise ⚽👟💪

   Exercise is great and it’s a scientific fact that regular physical activity and exercise can make us healthier and happier.
   There’s also lots of strong scientific evidence to back all of its healthful benefits.
   Being active can do wonders for your mental health.
   
   For starters exercise releases endorphins, one of the body’s feel good hormones; also described to be the body’s natural painkiller.

   Exercising regularly helps to lower cortisol levels, the body's stress hormone, leading to reduced feelings of stress and tension.
   It has also been shown to improve mental health by reducing anxiety, depression and low mood.
   
   Engaging in physical activity can improve body image, boost self-esteem and confidence. As you see improvements in your physical fitness and appearance, you may feel more confident and positive about yourself.

   There’s also the added benefit of social interaction when you engage in exercise be it in the gym, with classes or a joining a team or fighting sport which helps in reducing loneliness by offering new ways to get together with family and friends as well as meet new people.

   3. Sleep 🛏️😴💤

   Sleep hygiene is key to feeling your best.

   Here are some tips for improving sleep quality:
   
   -Consistent sleep schedule: going to sleep and waking up at the same time every day, even on weekends can be beneficial in regulating your body’s internal clock and contributes to improved sleep quality.
   
   -Having a relaxing bedtime routine: This is a great way to signal to your body that it’s time to wind down. Engaging in activities like reading, taking a warm bath, practicing relaxation techniques such as deep breathing or meditation or listening to soothing music.
   

   -Limit exposure to screens before bedtime: The blue light emitted by screens can interfere with your body's natural sleep-wake cycle. Aim to avoid electronic devices like smartphones, tablets, computers and TVs at least an hour in the evening before bedtime.

   -Ensure a comfortable sleep environment: Make your bedroom conducive to sleep by keeping it dark, quiet, and cool. Invest in a comfortable mattress and pillows that support your preferred sleeping position. Consider using blackout curtains, white noise machines or earplugs to block out disruptive noises.

4. B o n u s f o u r th💡

Lastly, if you're seriously struggling with your mental health and know that the above is not just going to cut it. It's essential that you take a step to seek support and prioritise your well-being. Reach out to supportive friends and family or simply just an individual you feel safe with and can trust. Remember that it's okay to ask for help and you're not alone even if it may feel that way.

Men’s Mental Health + Wellbeing

I actually started writing this in November aka Movember which is the month designated for Men’s Mental Health.

If you’re not familiar with Movember it’s an annual event involving the growing of moustaches during the month of November to raise awareness of men's health issues, such as prostate cancer, testicular cancer and men's suicide.

There’s no denying there’s a stigma surrounding men’s mental health.
The idea that men are supposed to be stoic and hide their vulnerabilities and be tough and be ’the man’.

However the reality is that this societal pressure is killing men.
We need to a) challenge these stereotypes, b) create a safe space for men to discuss their emotions and seek help.

The statistics speak volumes.

In the UK, suicide is the biggest killer of men under 50.

In the US, the male suicide rate was around four times that of women in 2021.

Now poor health specifically poor mental health can affect people of any gender.
However in the case, it’s having rather serious consequences for men.

What can we do about it?

Well it’s worth mentioning that there is support out there if you need it.

But starting with being honest about your pain, bonding with friends and family and seeking professional help are also things that protect your mental health.
However, these are all things that require vulnerability and it can be exceptionally difficult to take that step.

Here’s a gentle reminder to actively check in on your mates, ask the hard questions and take a bit more of an interest in how their mental health is doing.

You never know it could save a life.

Support for men’s mental health:

UK
Safeline provides a dedicated UK male helpline offering a safe place to speak.
This can be used to provide immediate emotional support as well as advice to those suffering in silence. You can reach the helpline via text, phone or online chat.

Jame’s Place is a charity offering free, life-saving treatment to suicidal men at their centres in Liverpool, London and Newcastle.

Andy’s Man Club is a harity offering free-to-attend peer-to-peer support groups across the United Kingdom and online.

US

Face It Foundation works to give men the support they need to face depression, take control of their recovery and get their lives back.

Heads Up Guys have crisis lines that offer non-judgemental and confidential support via phone or text.

Anxiety and Depression Association of America provides resources and helps to raise awareness about men's mental health, encouraging men to take a step towards getting treatment.