10 Tips for Mental Well-being

While there are many factors that contribute to mental health, the choices we make every day can have the most significant impact. From embracing the medicinal power of foods to the transformative effects of practicing mindfulness, here are 10 natural, accessible, and effective ways to nurture better mental health in today’s world!

1. Protein: When digested appropriately, foods containing protein provide amino acids required to synthesize our neurotransmitters. A deficiency in specific amino acids can lead to neurotransmitter imbalances and contribute to mental health issues. For example, tryptophan is a precursor to serotonin, a neurotransmitter that plays a key role in regulating mood. Amino acids like tyrosine and phenylalanine are involved in the synthesis of the neurotransmitters dopamine and norepinephrine, which are important for cognitive functions such as attention, focus, and motivation. Amino acids like glycine and GABA can have a calming effect on the brain, reducing symptoms of anxiety and improving sleep quality.
2. Omega-3 PUFAs: Foods that are rich in omega-3 polyunsaturated fatty acids (e.g., flaxseed, walnuts, avocado) and/or omega-3 supplements have many structural and functional benefits for the brain—promoting neurogenesis and repair, preventing neuroinflammation and degeneration, and improving mood, cognition, and memory.
3. Blood Sugar Control: Maintaining blood sugar control throughout the day supports a stable mood and provides a steady source of energy for both the body and the brain. Sharp spikes and crashes in blood sugar can lead to irritability, difficulty concentrating, mood swings, and increased susceptibility to stress and anxiety. Consuming a diet rich in complex carbohydrates, fiber, high-quality protein, and healthy fats, while eating at regular intervals can help prevent sharp spikes and crashes in blood sugar.
4. Good Nutrition: Consuming a balanced diet that includes a variety of nutrient-dense whole foods provides nutrients that are essential for optimal mental health. Vitamins and minerals, such as vitamin B6 and magnesium, are essential! Antioxidants obtained from a colorful diet protect the brain from oxidative stress, which is linked to cognitive decline and mood disorders.
5. Gut-Brain Axis: The “gut-brain axis” refers to the complex bidirectional communication network that exists between the gastrointestinal tract and the central nervous system. A healthy gut is not only essential for the proper absorption of nutrients – crucial for brain health – but is also capable of augmenting neurotransmitter production and controlling inflammation. A diverse microbiome can be supported by consuming fermented and fiber-rich foods.
6. Breathwork: Practicing breathwork techniques regularly, such as deep diaphragmatic breathing, can activate the body’s relaxation response, increasing resilience to stressors and reducing stress-related mental health issues. Breathwork also encourages mindfulness, which allows you to remain in the present moment and reduces rumination on past regrets or future worries.
7. Community: Creating and being a part of a supportive, understanding, and inclusive community can have numerous positive effects on mental health. Interacting with others who share common interests, values, or experiences can instill a sense of purpose or identity; boost self-esteem, and provide emotional support during difficult times reducing feelings of isolation and loneliness.
8. Movement: Incorporating regular physical activity into your routine can be a valuable part of improving mental well-being. Physical activity increases blood flow to the brain, encouraging the nourishment of brain cells. Physical activity also stimulates the release of endorphins, which are natural mood lifters, and can lower stress hormones like cortisol leading to reduced stress levels and better stress management. Mindful movement practices like yoga and tai chi can also create a stronger mind-body connection.
9. Sleep: Adequate sleep is a fundamental pillar of good mental health – it supports emotional regulation, cognitive function, stress reduction, and resilience. Sleep supports the regulation of hormones that influence mood and mental health, and allows the body to recover and restore balance. A well-rested mind also processes information more effectively and is essential for brain plasticity – the brain’s ability to adapt and rewire itself.
10. Nature: Being outdoors in nature, whether it be a long hike or spending time in a garden, provides a respite from the constant stimulation and stressors of everyday life. Nature encourages mindfulness – the practice of being fully present in the moment. Natural sunlight exposure also promotes the synthesis of vitamin D, which is linked to improved mood and overall better mental health.

Taking proactive steps to maintain mental well-being is crucial as we navigate the daily challenges and stressors of life. You can do it!

Dr. Nicole Aviles, ND, is a naturopathic doctor at Whole Health Natural Family Medicine in Hamden, CT, where she specializes in women’s health and pediatrics. She has a special interest in the management of gynecologic, hormonal/endocrine, and mental health conditions, acute and chronic pediatric care, as well as chronic diseases, such as diabetes and high cholesterol.