Foods & Exercises to improve your mental health

By Aaron Smith

Does life feel like an emotional and mental rollercoaster dishing out highs and lows at every turn? You’re not the only person who feels this way.

Research shows about 37% of Americans in late 2022 reported that their mental health wasn’t good, and 26% said they expected early 2023 to be even more overwhelming.

The good news? A simple change in your diet and exercise routine may help you elevate your emotional/mental health and overall well-being. Let’s explore the top foods and exercises to help improve your emotional and mental health.

Leafy Green Vegetables

Mom always told you, “Eat your greens!” Don’t feel bad if you haven’t listened to her advice, though: It’s never too late to start incorporating collard greens and arugula into your diet.

People who consume leafy greens may be less likely to struggle with memory loss or become confused compared with those who skip over the greens. Greens may also increase your serotonin levels, which may make you feel more satisfied and optimistic. The best part? Adding leafy greens to your daily menu isn’t complicated. Use them to create a delectable salad for lunch or dinner, or put them on an omelet.

Flavored Yogurt

Your favorite strawberry or pina colada yogurt can do more than satisfy your sweet tooth: it can make you feel more satisfied with your life in general. Yogurt is rich in probiotics, which help maintain a nutritious balance of bacteria in your gut. The healthier your gut is, the better you’ll feel emotionally, as your digestive system’s activity might affect your memory and thinking.

Eat yogurt with granola for breakfast, use it as an afternoon pick-me-up snack, or make it a healthy nightly dessert if you’re trying to improve your blood sugar and your emotional and mental health.

Herring

This flaky, mildly salty fish is another excellent mental health booster. It contains omega-3, which can enhance your brain function. It can also decrease your stress levels. Herring can taste great in various forms. Enjoy fried and even pickled herring for mood-enhancing lunches and dinners.

Apples & Grapes

When was the last time you snacked on apples and grapes? Consider adding them to your daily menu to give your emotional and mental health a boost. These fruits are especially rich in antioxidants, like quercetin and resveratrol.

Antioxidants are substances that remove potentially harmful oxidizing agents from the body. This is important because these agents may cause stress, and this can result in chronic inflammation leading to diseases like cancer and diabetes. Antioxidants may also improve symptoms associated with depression. Munch on apples and grapes as snacks, or add them to your oatmeal.

Chopped Almonds

Looking to reduce your anxiety? Add some almonds to your next sundae or lemon pasta. These nuts contain nutrients that may lower your stress levels, strengthen your bones, and keep your heart healthy.

Whole Grains

Don’t forget to add whole grains to your diet, too. These grains include quinoa, oats, and barley. Whole grains contain high amounts of an amino acid called tryptophan, which plays an important role in your body’s serotonin production. These types of grains also won’t spike your blood pressure levels. This is important since people with high blood pressure have a greater chance of experiencing depression.

Aerobic Exercises

When was the last time you engaged in an intense workout for 30 minutes? Now couldn’t be a better time to start if you want to elevate your emotional and mental health. Some of the best aerobic exercises to add to your daily routine include:

• Jogging
• Jumping rope
• Playing tennis
• Rowing
• Rock climbing

These activities may reduce depression and anxiety. That’s because they help produce hormones called endorphins, which help your mood. Exercise might also increase chemical substances called neurotransmitters, such as serotonin, which might not be high enough in people who suffer from depression.

Dance

Let’s dance! Don’t have someone to dance with? Dance alone. Either way, dancing can make you feel good emotionally. Improve your health through ballet, break-dancing, and even belly dancing. Dancing may also increase your motor and perceptual skills. The music you listen to while dancing may further enhance your emotional health by temporarily distracting you from what’s causing your stress.

Embrace the Outdoors

Spending time outside is a quick and easy way to boost your emotional and mental health by making you feel calmer. Immersing yourself in nature might also increase your attention and improve your breathing. Go walking at your local park, enjoy time strolling at a nearby pond, or go hiking in the woods.

Take time to stretch your muscles in the sun before you go walking, too. Sun exposure will help you ease into your workout, strengthen your immune system, improve your sleep, and help you feel more positive.

Improve Your Mental Health With Confidence Today

Elevating your mental and emotional health may be as easy as eating more almonds, apples, and yogurt for breakfast. Incorporating greens and herring into your diet may enhance your overall well-being, too.

Don’t forget to also add yoga, dance, and aerobic exercises to your weekly schedule to improve your quality of life. All of these steps may help you start living your best life from the inside out in the days, weeks, and months ahead.

Aaron Smith is an LA-based content strategist and consultant in support of STEM firms and medical practices. He covers industry developments and helps companies connect with clients. In his free time, Aaron enjoys swimming, swing dancing, and sci-fi novels.

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