Mental Health Exists on a Spectrum
Mental health and wellbeing exists on a spectrum, with individuals occupying various points along that spectrum at different times in their lives. When viewed this way, it becomes clear that mental health is not a binary concept of being either "healthy" or "unhealthy", but rather a spectrum with varying degrees of well-being and challenges. It also means there is no "us" verses "them" when it comes to mental wellness or illness.
Whilst I am incredibly aware that mental health challenges can be incredibly complex and therefore there is rarely one solution, when we think about mental health as a continuum, it means that the choices we make everyday in regards to our diet and lifestyle, can be enormously powerful over time.Here are some proven ways to enable movement UP the continuum, towards better mental health:
Hydration - Simple but true. The brain is about 80% water, and if it's dehydrated it simply won't function optimally. Dehydration rarely causes mental ill-health by itself, but it can certainly make matters worse.
Nourishment - Remember that the brain is quite literally made of nutrients, and although some nutrients stand out as being especially important for mental health and brain function (such as B12, Omega-3s, Zinc and Magnesium), there are MANY nutrients that the brain is hungry for. Diversity within a wholefoods diet is incredibly important, as is regular testing for key nutrients/ nutrient deficiencies.
Time in Nature - no doubt about it, Nature, even in small doses, has a significant impact on all systems of the body, especially the nervous system.
Sufficient sleep - again, no surprises here, but if your sleep is poor quality or insufficient, it's absolutely time to seek support and zero in on this area of your life.
Movement - this is perhaps the most powerful one. Even the smallest amount of intentional movement can instantly have a positive impact on where we may sit on the mental health spectrum; but of course the biggest benefit comes from the cumulative effects regular exercise.
Social connections - Building and maintaining social connections involves various activities, such as spending time with friends and family, participating in group activities or clubs, volunteering, joining support groups, and cultivating new relationships. Keep in mind however that quality is more important than quantity; having a few close and supportive relationships can be more impactful than having many superficial connections.
Gabor Maté, a Canadian physician and bestselling author, also speaks of three factors that universally lead to stress. They are; uncertainty, loss of control and a lack of information. Although there are many things in life that are beyond our control, there is almost always a way to learn more about a particular topic or situation which can reduce how we perceive, process and manage stress. Gabor Maté also says, "It’s not personality traits, or the stressor itself, but coping styles, that matter." Again, very encouraging as coping styles are skills that can be acquired.
Bottom Line
Although staying hydrated, eating well, sufficient sleep, regular movement, having strong social connections and spending time in nature may sound SIMPLE in theory, it’s not always EASY to put into practice. I’ve learnt that incorporating nutrition and lifestyle medicine into mental health management absolutely requires a personalised approach, because of course we are all so incredibly unique.
It’s also important to choose your support crew wisely. Seek out people who genuinely care about your well-being, provide constructive feedback, and respect your boundaries. Building a diverse support network that includes friends, family, mentors, health professionals, and support groups can offer a range of perspectives and resources to help you navigate the challenges of mental health.
And finally, remember that seeking help and building connections are signs of strength, not weakness.
Until next time,
Stacey.
