Have you ever thought what your therapist’s questions on your sleep, diet or exercise are for? Maybe you think they have nothing to do with what you are going through but that’s not the case. What is in your head is reflected in how your body is doing. Also what you are doing for your body, your behavior towards it, in turn affects what is in your head. This isn’t some abstract idea. Science has proven this BodyMind Collective.

Your therapist isn’t engaging in casual conversation. They are into the core “non-negotiable” issues. If your body’s needs and wants are attended to, it is to better the quality of the counselling in Hamilton.

1: The Sleep Factor.

Sleep is required for your brain to fully reset. Also it plays a role in many of the processes in the body which in turn benefit from it upon awakening.

• Emotions: During REM sleep the brain is very much at work with emotions. Also report that lack of sleep has an impact on emotional centres which in turn makes you more irritable and anxious.
• Cognitive Function: Sleep is a requirement for memory, learning, and problem solving. Also poor sleep is a factor in which the brain’s natural cleaning process is impaired.
• Mental Health Link: Poor quality sleep is a big factor in mental health issues like anxiety and depression, which may also be made worse by it.

Actionable Sleep Steps: 

To get better sleep which is consistent if you have trouble with that which you can do is to stick to a schedule. Also try to put in place a routine that works for you. For bedtime create a setting that is comfortable for you. Also include in your pre sleep routine things that calm you down.

2. Diet and the Brain.

What we put in our bodies also greatly affects our minds. Your gut and brain are in constant conversation. Poor diet can lead to mood issues as your body does not react well to what you put in.

• Power of Nutrition: Nutritious whole foods improve mood and reduce stress. Important nutrients are Omega 3 fatty acids which improve brain health thus decreasing depression and anxiety. B vitamins play a role in producing neurotransmitters.
• Foods to Limit: Unhealthful foods are a factor in causing mood swings, which in turn may worsen mental health issues. Also, too much caffeine and alcohol may affect mood and sleep.
• Hydration: Maintaining proper hydration is key to brain function and energy levels.

Actionable Diet Steps: 

Prior to that which you put in your body which is best: fruits, vegetables, whole grains, lean proteins, and healthy fats. Also include in your diet fatty fish, flaxseeds, and walnuts which are high in Omega-3s. Work in probiotic rich foods like yogurt, kimchi and pre biotic foods like garlic and onions for better gut health. And don’t forget to drink plenty of water through out the day.

3. Work out for Mental Health

Regular exercise is great for mental health. In many cases, as effective as medication for mild to moderate depression.

• Brain Chemistry: Exercise triggers the release of what we may call “feel good” endorphins and also increases levels of happy neurotransmitters. This, in turn improves mood and focus. Also, it reduces stress hormones like cortisol.
• Mental Benefits: Movement is a great way to reduce anxiety and also see results in improved self esteem which comes from a sense of proactiveness and better self worth. Also in it’s primary function movement regulates sleep and also breaks up negative thought patterns.

Actionable Movement Steps

Choose what you truly enjoy in terms of activity to make it a doable habit. Any amount of movement is better than none. Look out for ways to include more activity in your day and aim for consistency over intensity.

Conclusion

Your mental health is very much a part of your physical well-being. Sleep, diet, and exercise are not at the periphery; they are base elements which in large part determine your mood, cognitive function, and emotional resilience.

Begin with what you can handle at first which is doable. Talk to your health care provider or therapist about which is best for you they can give you a personal plan. It isn’t a luxury it is a basic requirement for a healthy mind and full life.