Health organisations worldwide are encouraging people to take ownership of their mental wellbeing. The first step to taking charge of your physical and mental wellness is making a promise to change or to adopt new habits, says Australian naturopath and nutritionist Janella Purcell.
“Our mind is not separate from our body – what we eat, think and say all can have an impact on how mentally vital and together we feel,” she says.
Purcell’s top tips for health:
1. Feed the brain:
People with the best-quality diet have the lowest risk of developing depression and anxiety.
A diet rich in essential nutrients, vitamins, and minerals has been linked to various positive effects on the brain and nervous system. The consumption of fresh fruits and vegetables provides the body with antioxidants, which help combat oxidative stress and inflammation in the brain. Additionally, omega-3 fatty acids, commonly found in fatty fish, nuts, and seeds, have been shown to support brain health and reduce symptoms of depression and anxiety.
2. Keep fit:
Exercise releases feel-good chemicals, which may help ease depression.
Regular exercise triggers the release of endorphins and neurotransmitters like serotonin and dopamine, contributing to an improved mood and a sense of well-being. These “feel-good” chemicals play a vital role in alleviating symptoms of depression, making exercise an effective and natural way to ease depressive feelings.
3. Sleep:
Many of us underestimate the value of good-quality sleep. The optimal amount of sleep is eight hours a night and an hour for daytime naps.
Optimising sleep is essential for overall wellbeing as it allows the body to rest, repair, and recharge. Quality sleep promotes cognitive function, emotional stability, and physical health, contributing to a more balanced and fulfilling life.
4. Eat calming foods:
Cashew nuts contain the amino acid L-tryptophan that is broken down into calming niacin (B3). Use food as medicine. Eat your cashews mindfully – a lot of work goes into getting just one cashew into your mouth.
5. Avoid:
Try to steer clear of white flour and other processed foods, aspartame and man-made sweeteners, sugar and too much caffeine.
