Part 3 of 4: 7 tips TO IMPROVE YOUR MENTAL HEALTH TODAY.

In honor of May being Mental Health Awareness Month, I am sharing one single tip daily to support you in nourishing your mental health daily. I have been highlighting these tips over on Instagram if you’d like to follow along! Check out Part 1 here or Part 2 here.

Let’s recap the third week of May.

Wellness Tip #16: are you drinking enough water?

"Multiple studies report that 75% of adults in the U.S. suffer from chronic dehydration, drinking only 2.5 cups a day on average."

Dehydration dramatically impacts the body and the brain. It is an epidemic in and of itself and can produce or worsen symptoms of anxiety and depression. Dehydration impedes optimal brain function which can generates issues cognitively and emotionally. Dehydration can cause stress and stress can cause dehydration which, in both capacities, can generate symptoms of anxiety or depression. Tips for healthy hydration include:

-add lemon + sea salt to your water first thing

-set an ounce goal based on your body weight

-choose a high quality, low sugar electrolyte supplement

-prioritize hydration through water-dense produce

-find creative ways to hydrate through herbal teas and more

Wellness Tip #17: Incorporate a little dark chocolate

Dark chocolate is filled with lots of nutritional value, especially for your mental health - and it's nourishment for the soul too. Dark chocolate is rich in cacao flavonoids which offer the brain antioxidants and anti-inflammatory benefits. Raw cacao is full of probiotics, essential for our gut health. Dark chocolate is also rich in magnesium,  the anti-anxiety mineral. It also contains potassium which deficiencies mimic symptoms of anxiety. Look for pure dark chocolate bars with at least 72% cocoa content. My favorite brands include Hu Kitchen and Alter Eco. It’s equally as good for the brain as it is for the soul :)

Wellness Tip #18: Shoot for short chain fatty acids

According to Max Lugavere, "The more fiber you consume, the more closely your microbiota begin to resemble an inflammation-extinguishing butyrate factory." Our gut bacteria metabolize fiber and transforms it into SCFAs, including butyrate, acetate, and propionate. Butyrate raises BDNF, brain derived neurotrophic factor, which is "Miracle Gro" for the brain and reduces neuroinflammation. Additionally, BDNF promotes neuroplasticity and slows neurodegeneration. To support short chain fatty acids, consume grass-fed beef, high quality dairy, ghee, and always prioritize fiber.

Wellness Tip #19: are you moving your body daily?

Are you moving your body daily? According to Dr. Robin Berzin, "One of the most powerful everyday actions for optimal mood and mental health is regular exercise, which research has routinely shown is just as effective as prescription medication in treating depression." Exercise is also free of the negative side effects like weight gain, low libido, dizziness, sleepiness, and nausea like drugs can have and typically do. Medication is necessary in some instances but it is certainly is overused and depended on. Exercise is a requirement - it provides a direct physical outlet for the cortisol and other harmful neurochemicals most people produce in alarming amounts every day as a result of stress and it also allows you to disconnect. Questions to ask yourself: What movement do you enjoy? Do more. What movement do you detest? Stop doing that. How can you meet yourself where you are in your movement journey? What must you sacrifice in order to gain?

Wellness Tip #20: TAKE MORE DEEP BREATHS

Deep breathing and integrating breath work into your routine is one of the most powerful, most accessible practices for the improving your mental and physical health. Deep breathing supports your nervous system by activating your parasympathetic response, otherwise known as the "Relaxation Response.” Our stress response is chronically activated due to the stressors of modern day life and engaging in deep breathing helps to mitigate the impact this can have on your body and your mind. The majority of our breaths are shallow - simply bringing awareness to how often we are taking deep, diaphragmatic breaths can significantly improve digestion and focus, promote presence, and contribute to overall wellness. Consider the following tools to integrate more breath work:

-Box breathing: inhale for four, hold for four, exhale for four, hold for four, repeat

-4,7,8 breathing: inhale for four, hold for seven, exhale for eight

-Breath work meditation: plenty of resources online

Wellness Tip #21: evaluate your relationship with alcohol

Are you familiar with 'hangxiety?' Most of us are. It is the phenomenon that takes place after a night of drinking that leaves you ridden with symptoms of anxiety. Alcohol impacts the body in a number of ways, including promoting "Leaky Gut," which we know can generate symptoms of mental health concerns like anxiety and depression. Alcohol is a toxin. That said, it disrupts the body's homeostasis, impacts our endocrine system, promotes inflammation, and drives up our blood sugar - which we've learned all plays a role in mental health. Alcohol is also a depressant for the nervous system. It also triggers dopamine, the pleasure chemical, which plays a role in its addictive nature. Reflect on your relationship with alcohol by asking yourself these few questions:

-Are you using alcohol as a coping mechanism?

-Do you struggle with depression and anxiety and continue to use alcohol?

-How do you feel emotionally after a night of drinking?

-How might you reconsider your drinking habits to better support your mental health?

Wellness Tip #22: are you consuming amino acids?

Amino acids are the building blocks of the neurotransmitters that play an enormous role in our mental health. When we consume protein, it is broken down into amino acids, oftentimes referred to the 'building blocks of life.’ Amino acids are essential for neurotransmitter development, such as dopamine and serotonin. Amino acids such as tyrosine, tryptophan, phenylalanine, and methionine have been researched to support their relationship with mental health. In general, protein consumption helps support a healthy blood sugar which can also exacerbate symptoms of anxiety and depression. Consider integrating more of the following to better support your mental health: quinoa, pasture raised eggs, grass fed meats, pasture raised poultry, buckwheat, nuts and seeds, wild fish, beans and legumes.

Check back for a week 4 wrap up as we make our way through Mental Health Awareness Month! If you need support in any of these areas, schedule a free consult below!