May is Mental Health Awareness Month

By MHI correspondent Mike Courey

When it comes to improving mental health, two areas may often be overlooked. One

has to do with physical activity. The other has to do with eating healthy foods. 

Both contribute to overall feelings of well-being.

Physical exercise need not be intensive or strenuous. Small activities such as walking,

gardening, cleaning the house are beneficial. Movement is the key. The trick is to find movement that you enjoy so you will keep on moving. Simply being active can elevate endorphins which  help reduce stress, improve focus, and make you feel happier. Sounds

simple, right? Well it is.

If you have not exercised in a while, start slowly and warm up gradually before doing

hard exercises. Make sure you drink plenty of water and take the time to cool down after

a workout.

Some examples of activities you could fit into your routine are:

• Really running errands: Walk a bit faster or farther in the parking lot when you stop at the store. You don’t need to park close to the store. Take a walk to get there.

• Playing: Race the kids, shoot some hoops, or tune into your inner child and play some games you used to enjoy. Some of these games could simply involve walking through the neighborhood and counting the number of birds, or geckos,or squirrels, or whatever you may see.

• Scrubbing: Instead of a few wipes here and there, clean energetically for 10 minutes. Get behind that microwave or the toaster oven and make sure that the dust and dirt are gone from all the corners.

• Dancing: Turn on your favorite music and let loose; allow yourself to have fun! You can “dance like nobody’s watching” for real! Just move those feet, hips, arms – your whole body.

• Watching TV: Yes, watching TV - while walking in place, doing leg lifts, or punching the air. You don’t have to sit on the couch or in your favorite chair while watching a show.

Good nutrition also contributes to positive mental health. Like the engine of your car, your brain requires high quality “fuel” to perform at its optimum level. It’s just that the fuel for your brain is nutritional food. Eating healthy foods may reduce your risk of depression and help maintain your memory and positive attitudes. Healthy food choices include a mix of fruits, vegetables, whole grains, and proteins. These will help keep your body strong. It is easy to find too much sugar and unhealthy fats in the foods that we eat every day. Whenever possible, look for healthy snacks like nuts and whole grains to keep your energy level high.

If you are concerned about your grocery budget, look for frozen vegetables, whole

grains, canned fish, and beans. Choose your snacks wisely. Nuts or whole or dried fruit

can help you control overeating later because you have already eaten some of the

nutrients your body needs.

Here are some tips to help you make healthy choices while grocery shopping. 

• Try to avoid the center aisles of the grocery stores where less healthy choices are stocked like chips, cookies, and candies. They can be very tempting. The perimeter of the store is more likely to display fresh, refrigerated, and frozen foods.

• Try to pick whole-grain pasta, breads, cereals, and granola bars for snacks instead of those made with white flour. You can save money by selecting canned or frozen vegetables and fish. Good selections also include dried fruits and beans. These foods have high nutritional levels, stay fresh longer, and are usually less expensive than many fresh foods.

So start your journey to a positive state of mental health right now. Get moving – slowly

at first, if you must. But move. Then make sure your body has the energy to move by

eating a nutritious and healthy diet. When your body feels better, your mind will feel

better.

Learn more about different mental illnesses and neurodivergence on the MHI website. You can also take action by sharing your story with the National Alliance on Mental Illness and joining their campaign.