May is Mental Health Awareness Month, so what a great time to talk about this ever-increasingly prominent topic! Sometimes, we forget that our mental health is just as important as our physical health. With the busy lifestyles we lead, it’s easy to let our mental health simmer on the back burner. Well, let's turn up the heat! The good news is there are simple yet powerful tools we can use to improve our emotional well-being – exercise and a healthy diet. Scientific research is continuing to show a strong correlation between these lifestyle choices and a happier, healthier mind.
First Stop: EXERCISE
Physical activity isn't just about building muscle or losing weight. Believe it or not, exercise can be a huge mood booster, so fire up that exercise rocket ship and let’s burn off some of those “blah” feelings! You may or may not know, but during exercise, our bodies release endorphins, natural chemicals that have pain-relieving and mood-boosting effects. Many studies have shown that exercise and physical activity, in general, can significantly reduce symptoms of anxiety and depression. Even just getting out for 30 minutes a day and doing something active can have tremendous effects on our mental well-being. Furthermore, these benefits are more than just a temporary mood boost. Regular exercise provides a healthy outlet for pent-up emotions, and it helps you get better sleep. Quality sleep is also crucial for emotional well-being.
Next Stop: NUTRITION
As humans, we are not meant to fuel these incredible transports we call our bodies and brains with processed junk! Diets high in processed foods, sugary drinks, and unhealthy fats have been linked to an increased risk of depression and anxiety as well as many other physical health issues. The food we eat plays a vital role in our mental health. A balanced diet rich in fruits, vegetables, whole grains, and lean protein provides the essential nutrients our brains and bodies need to function at the highest level. Studies have shown that a diet rich in omega-3 fatty acids, found in fatty fish like salmon, can even help reduce symptoms of depression and anxiety!
Final Stop: SMALL STEPS MAKE FOR BIG CHANGES:
The good news is that you don't need to overhaul your entire life to reap the benefits of exercise and nutrition for your mental health. Start small, find activities you enjoy, whether it's walking, a group fitness or dance class, or a yoga session. Even incorporating short bursts of movement throughout your day can make a difference.
Similarly, focus on making small, gradual changes to your nutrition. Pack healthy snacks, add a serving of vegetables to your meals, and choose whole grains over refined options. Remember, consistency is key. Making small, sustainable changes is more effective in the long run than drastic dietary shifts. And most importantly, be patient with yourself! Loving yourself through the process and celebrating the small wins is very important. Try not to over focus on setbacks. Get back up, brush yourself off, and get back to it. YOU are WORTH IT!!
Finding Support and Resources
If you're struggling with your mental health, you're not alone. There are resources available to help. Talk to your doctor or a mental health professional. There are also online resources and support groups available to help with your mental well-being.
Taking care of your physical health through exercise and nutrition is not just about looking good; it's about feeling good too. By investing in our bodies and minds, we can unlock a happier, healthier, and more resilient version of ourselves.
CAT Burke is the owner of GETCATFIT Marco Island Fitness Bootcamp, Personal Training and Nutrition Coaching. She has over 30 years’ experience as a fitness professional, holds a BS in Kinesiology, is an ACE Certified Personal Trainer, Group Fitness Instructor and Fitness Nutrition Specialist. CAT is also active in the natural bodybuilding industry as a professional athlete and judge. CAT may be reached at info@getcatfit.com. Website: www.getcatfit.com.
**CAT Burke is not a physician or registered dietitian. The contents of this article should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. *
