Mental Wellness and Self-Care
Mental Wellness and Self-Care
You might remember that we touched on mental wellness a few months ago. It’s an important subject to us here at Michigan Cheer Company. We always try to learn more about mental health and wellness, and we put special focus on it this May, which is Mental Health Awareness Month. At the end of this article are some important numbers if you or someone you love needs immediate help.
Self-Care is so important to our mental and physical well being. And yet, too often we put ourselves last, or neglect ourselves altogether. Here are just a few of the things I’ve learned over the last month, and in training clients over the last decade. The primary focus in this article is anxiety, as it seems to be so prevalent. Trouble sleeping, concentrating, sweating palms, that feeling of just not feeling quite right; does that sound familiar? We’re with you, keep going. You’ve got this.
Do Your Cardio!
Did you know that as little as 30 minutes of cardiovascular exercise at least three times a week can reduce symptoms anxiety and depression? Cardiovascular exercise or cardio, is beneficial because it increases circulation, particularly blood flow to the brain. Cardiovascular exercise is activities like jogging, swimming, walking, gardening, and dancing. Brisk walking is a great exercise if you don’t have access to a gym. By exercising at least three times a week for 30 minutes, you can see improvements in:
Quality of Sleep
Better Endurance
Decreased Symptoms of Anxiety and Depression
Improvement in Mood
Improvement in Cognitive Function
Stress Relief
Reduced Tiredness (3)
Sometimes with anxiety and depression (in fact most times), it can feel incredibly hard to motivate yourself for even 30 minutes. One of the signs of both anxiety and depression is lack of motivation, even for things that you might have previously enjoyed. Start by taking 10 minutes a day for yourself. Increase it bit by bit, until you have thirty minutes of activity. I love the emotional release of a good cardio session. In addition to the improved circulation in the brain, it releases so many feel good endorphins.
Yoga
Yoga has also been found to be beneficial for mental health. You don’t have to be an expert to see the benefits. A 30-60 minute session at the gym, with a trainer, or even online can have immense benefits. I first became interested in yoga after running my first marathon. I desperately needed the flexibility and to undo some physical damage I had incurred by overtraining. I was amazed to find, however, that the benefits didn’t stop at the physical. In addition to the physical benefits of increased flexibility, it improved my sleep, focus, immune system and overall being. I make it a point to practice yoga at least once a week. It’s a goal to do it closer to once a day, because I have seen that many benefits.
Natalie Nevins, DO, a board-certified osteopathic family physician in Hollywood, California, is such a believer in the benefits that she is also a certified yoga teacher. “Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration,” says Dr. Nevins. Body- and self-awareness are particularly beneficial, she adds, “because they can help with early detection of physical problems and allow for early preventive action” (4).
Mood- Boosting Foods
Okay, probably all of us have tried to boost our moods with food; but we’ve probably been doing it wrong! Rewarding ourselves with sugary, processed foods will give us a temporary boost, yes. These types of foods cause dopamine to spike, giving us a temporary boost. However, we then crash, because our blood sugar is out of whack. Hypoglycemia, or low blood sugar, is linked to depression and anxiety ( 1).
Try reaching for some fiber rich foods, healthy fats, fermented foods, dark leafy greens, and complex carbohydrates instead. Quick happiness boosting foods are almonds, small portions of chocolate (thank you, universe), and sunflower seeds. Ever tried baked sweet potato fries? They are amazing. They feel like a cheat meal, but are filled with vitamins, antioxidants, and fiber; a perfect pick me up and a complex carb to round out your meal or snack.
While we are on the subject of food, let’s talk about alcohol. While red wine does have some health benefits, the benefits stop after 4-6 oz. And, if you are taking medication for depression or anxiety, it may be a no no altogether.
These are just a few tips we’ve discovered. If you’d like to learn more, we are available for virtual consultations and training sessions if you don’t live in the area.
If you feel that you or someone you love may be suicidal, or need immediate attention for any reason, please call one of the following numbers or call someone you trust immediately. Know that if you are reading this you are valued and loved.
National Suicide Prevention Hotline 1-800-273-8255
Eating Disorder Hotline 1-800-931=2237
General Crisis text SUPPORT to 741-741
Mental Illness Hotline 1-800-950-6264
Works Cited
Academy of Culinary Nutrition. "16 Mood-Boosting Foods.", July 22, 2020.
Mayo Clinic Staff. "Anxiety Disorders - Symptoms.", May 4th, 2018.
Physicians Postgraduate Press, Inc. "Exercise for Mental Health.", 2006.
American Osteopathic Association. "The Benefits of Yoga.", 2021.
Photo by Alysha Rosly on Unsplash
Written by Leigh Miller Agency