Ever feel like your brain is running a marathon and you’re just trying to go for a stroll? May is Mental Health Awareness Month and the perfect time to talk about something we sometimes skip: mental health. When we think of “health,” our minds often jump to gym routines, step counts, and nutrition plans. But emerging research reveals what many of us overlook: mental health is just as much a part of wellness.
An international study showed 1 in 2 people will face a mental health challenge in their lifetime. Other research confirms how much impact mental health can have on physical health. This Mental Health Awareness Month, remember, just as exercise strengthens muscles, mental fitness builds resilience, relationships, and joy. Let’s break down five research-backed strategies to help you nurture both mind and body.
1. Keep Moving: Cardio and Strength Training
Physical activity isn’t just good for your body—it’s a powerhouse for your mind. Studies show that regular exercise, including cardio and strength training, can reduce symptoms of anxiety and depression. Cardio exercise can stimulate action in the blood, which helps reduce stress. One doctor said, “Exercise has a dramatic antidepressive effect.” So even when you’re short on time, don’t be afraid to take a 10-minute dance break to your fave playlist!
2. Eat Right: Get Plenty of Vitamins and Minerals
What you eat directly impacts your brain health. A diet rich in vitamins, minerals, and antioxidants can help protect your brain from stress and even help you think better. For example, omega-3 fatty acids (found in fish), B vitamins (found in leafy greens), and magnesium (such as spinach, almonds, or pumpkin seeds) are linked to better mental health. Skip the processed stuff when you can—your brain will thank you during midterms or remembering what was on your shopping list!
3. Journaling and Practicing Gratitude Can Improve Well-Being
Writing down your thoughts and focusing on gratitude can have a profound impact on your mental health and reduce “negative emotions.” It’s like moving your anxieties from your mind to the page. Journaling can “externalize your anxious thoughts” or get “negative thoughts out of your system.”
4. Sleep: Rest is Important for the Whole Body
Quality sleep is very important for mental wellbeing. During sleep, your brain processes emotions and memories, and recharges for the next day. Lack of sleep may be “especially harmful to the consolidation of positive emotional content.” “Sleep appears to restore our emotional brain circuits,” said one doctor. Aim for 7-9 hours of restful sleep each night to recharge your mental battery!
5. Friends and Loved Ones: Social Connections and Mental Health
Research shows that women with solid friendships or family ties have lower rates of depression and anxiety. Reaching out to a friend or joining a group can lift your mood and provide a buffer against life’s challenges. One study put it: “Social ties can instill a sense of responsibility and concern … that protect the health of others, as well as their own health.” So, make that call or coffee date a priority each week!
May is Mental Health Awareness Month
Taking care of your mental health is a lifelong journey, and small, consistent steps can make a big difference. Maybe looking at your mental health has been on the back of your mind for a while, and now is the time! This Mental Health Awareness Month, try incorporating tips like these into your routine. Remember, it’s okay to ask for help and lean on the resources available to you. Our professionals are available to speak with you at no cost. Call or text us today confidentially and without judgement at 630-360-2256.
