Keeping mentally fit goes hand in hand with staying in good physical shape. Your mental health is – without a doubt - tied to your fitness level. It’s really just about living a healthy lifestyle. If you already exercise regularly, Congratulations! - you’re already on the right track! Medical science experts say that up to a quarter of the blood pumping through your body is delivering performance enhancing oxygen to your brain as you exercise.
Food choices are also vital to your brain’s overall health. Start by cutting the unhealthy fats from your diet. The brain actually benefits from healthy omega-3 fats. Cholesterol buildup can reduce the oxygen supply to your brain by almost 20 percent over time. Load up on foods rich in antioxidants, such as strawberries or red beans, to nurture brain cell health.
Add cold-water, wild caught fish like salmon to your diet a couple times a week. Eating fish helps reduce inflammation, increase memory, and helps your brain send and receive messages efficiently. Eat lots of leafy green vegetables like spinach. Spinach – one of nature’s true super-foods – contains folate which is known to enhance your brain’s processing power!
Eating health foods can have a big impact on your mood. For breakfast, try oatmeal or eggs. Both contain an amino acid that helps boost the levels of serotonin, a neurotransmitter that makes you feel good. The protein in the egg-whites will help your muscles handle your daily exercise!
For lunch - try some blueberries in yogurt! The antioxidants in them will help ward off workday stress. Or toss some dark red kidney beans in your salad. ( And skip the dressing - sprinkle with lemon or an olive oil vinaigrette. For dessert - enjoy some strawberries and a small piece of chocolate. The chocolate will lift your mood, and the natural stimulant found in cocoa gives your energy level a boost.
For dinner, give your brain-power a boost with a piece of salmon. Add a side salad with leafy greens and spinach to increase folate levels and help keep depression at bay. During the day - try healthy snacks – like celery or a few ounces of low-fat cheese between meals.
If you find yourself growing irritable or unfocused, take a brief break and munch on an apple or a handful of walnuts and some dark chocolate! This helps stabilize your blood sugar levels and avoid those mid-day energy drains!
If time permits - take a mental break for a few minutes. Close your eyes and focus on your breathing. Just breathe normally and clear your mind of whatever you’ve been worried about or working on. Think about something pleasing – your memories from a favorite vacation. Think about the sights, sounds and smells of a day at the beach – or one of your favorite places in nature! Nature has a real calming effect – so get outside if you can for your momentary escape!
Wherever you take your break - clear your mind of all the clutter! In just a few minutes you’ll feel a renewed sense of energy and clarity!
Guard your health – invest a few minutes each day for healthy habits. Keep eating healthy foods, exercise frequently and you can enjoy the many lasting benefits of a healthy body and mind!
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