October the 10th marked ‘World Mental Health Day’ so I thought why not write a small piece about the relationship between your physical health and mental wellbeing. It goes without saying we are dedicated to helping you with your physical health, keeping your spine moving well and body working optimally. But did you know we care about your mental health too?
Both your physical and mental well-being are connected, and if one is not being looked after, it can have a knock-on effect to the other. And although we may not be mental health experts, we are committed to helping and guiding you. I’m going to share more about mental health, why it is important, and things you can do to take care of your mental well-being.
What is mental health and why is it so important?
Mental health forms an integral part of our overall health, described by the WHO as a state of mental well-being that helps people to cope with stresses of life and enables them to learn, work well, and contribute to their community. According to Mind, the mental health charity, its estimated that 1 in 4 adults and as many as 1 in 10 children will struggle with some form of mental health concern each year. Anxiety and depression being the most common. The impact mental health has on your life can vary but it frequently affects, how well people think, the regulation of feelings and how you behave. It can contribute towards productivity at home and at work, how relationships are maintained, and being able to adapt and cope with stress and challenging situations.
What can you do to help your mental well-being?
I’ve chosen to highlight 5 key areas that support mental well-being: there are many more ways to support your mental health and so I will mention it now, if you’re struggling with persistent mental health issues, consider reaching out to a mental health professional. Therapy and counselling can offer valuable support and strategies.
Exercise
Getting your body moving is brilliant for you, not only your physical health. Exercise can boost your confidence and self-esteem by providing a sense of accomplishment, as you’re doing something for yourself and often pushing through a challenge.
Most of us will be familiar with the fact that exercise helps to release endorphins, the feel good hormone. Activities such as going for a brisk walk, jogging, cycling and dancing have been shown as the best types of movement to release more of these endorphins. We recommend trying to get at least 30mins of intentional exercise every day. If doing it as a group or with others this is a great opportunity to socialize as well, also an added benefit for the mind.
Time Out
We all know life can get a bit hectic, with so much to do and what seems like so little time? Being ‘busy’ is now the norm for most people, but unfortunately over time it can have a negative impact on mental health. Especially at this time of year with the build up to Christmas! It is much easier said than done, but we do recommend trying to factor in some ‘me’ time in the day. So, whether it be a walk, a cup of tea in peace, or some focused breathing, whatever you find helpful, try and allow some time each day for you to become present, as little as 5 minutes, done frequently enough can have a lasting effect, creating an opportunity to focus on the now
Eating well
It’s a well known fact that what you eat and drink has a direct impact on your brain. Everything we consume will interact with your gut and it will either nourish it, making the gut bacteria happy and healthy, or it will cause it to work harder. Our gut also closely interacts with the brain and there is plenty of research highlighting the affect gut health has on our mood and potentially how it can help to lower anxiety, stress and depression. Some studies have shown that as much as 95% of serotonin (your happy hormone) is made in the gut!
To keep it simple, choosing fresh foods over processed ones is a great first step. Incorporating fresh fruits and vegetables, along with high-quality proteins like eggs, chicken, red meat, and fish plus healthy fats from sources like avocados, olive oil, and nuts, will nourish your body. Staying hydrated is essential for optimal body function, and monitoring your intake of alcohol and caffeine will also contribute to your overall well-being.
Getting a goodnight’s sleep
We often see people who comment about their lack of sleep for one reason or another; newborn babies at home, work stress or not being able to stay asleep in the middle of the night. We all know how tough the next day can be after a poor night’s sleep, productivity drops, emotions are heightened and every day decision making becomes a chore! The sleep foundation has conducted key research into the impact poor sleep has on a person’s mental health.
These changes happen because sleep is key in helping you think more clearly, learn effectively, and assist with memory. Sufficient sleep, especially the rapid eye movement (REM) portion of our sleep cycle, helps your brain process emotional information and helps you to remember and evaluate thoughts and memories, which impacts mood and emotion for when we are awake and going about our day.
Stepping up sleep hygiene by cultivating habits and a bedroom setting that are conducive to sleep can go a long way in reducing sleep disruptions. Here are a few steps to try:
- Having a set bedtime and maintaining a steady sleep schedule
- Finding ways to wind-down as part of a standard routine before bedtime
- Avoiding alcohol, tobacco, and caffeine in the evening
- Dimming lights and putting away electronic devices at least an hour or more before bed
- Getting regular exercise and natural light exposure during the daytime
- Maximising comfort and support from your mattress, pillows, and bedding
Getting adjusted regularly
Coming to see your chiropractor regularly will help reduce the effect stress and tension has on the body. Regular adjustments reduce stress on your body, and increase parasympathetic nervous system function (which slows your body down and increases healing). Intervening sooner rather than later can often help slow down the progression of this tension before it starts creating headaches or other aches and pains which often bring us down.
If you have concerns about your mental health, it’s always best to seek help sooner rather than later. Whether it’s talking to someone you trust, reaching out to charities like Mind, or consulting with your General Practitioner or other healthcare providers, professional support is available. Remember, it’s okay not to be okay, and there is always someone willing to listen.
We’re here for you as well. If there’s anything we can do to help, please don’t hesitate to ask.
Luke Ullyott
Chiropractor