This Mental Health Awareness Month, Track Your Max is here to support you with 6 ways to take care of your mental health.

#1. Stay Hydrated And Choose Nutritious Foods.

Incorporating certain foods into your diet can have a positive effect on your mental health. To promote better mental health, make sure to add foods rich in mood-boosting nutrients to your meals, such as berries, bananas, beans, whole grains, and fatty fish like salmon. It is essential to nourish your body with nutrition every day – any kind of food is better than none at all. 

Additionally, drinking plenty of water throughout the day can be beneficial for your brain and body, as it helps to provide the proper nutrients needed for optimal functioning. Lastly, it is important to limit any foods that can worsen anxiety symptoms, such as alcohol, caffeine, refined carbohydrates, and added sugars.

#2. Prioritize Your Rest And Get Enough Sleep.

Having a good night’s sleep is essential for both your physical and mental wellbeing. The quality of your sleep is just as important; if you have difficulty sleeping, it can have a negative effect on your mental health. To make sure you get enough quality sleep, here are some helpful habits you can try: avoid drinking caffeine after 3pm, try to go to bed and wake up at the same time every day, make your bedroom as peaceful and calming as possible, and keep the temperature of your bedroom around 65°F.

#3. Get An Endorphin And Serotonin Boost With Exercise.

Exercising has numerous advantages, not only for your physical wellness but also your mental health. In your brain, exercise triggers chemicals that increase your state of mind and the parts of the brain responsible for memory and learning. Endorphins and serotonin, which are released during physical activity, can lift your spirits and help you to get out into the world, lessening any feelings of loneliness or isolation and connecting you with other people.

#4. Go Outside For Some Sunlight And Vitamin D.

The sun is an amazing source of Vitamin D, which researchers have found to have a positive impact on our mental and emotional wellbeing. You don’t need to spend a lot of time outdoors to benefit from its positive effects – just a few minutes of blue sky is enough. If you are stuck inside all day, try going for a short walk, sitting in your backyard, or simply standing outside and taking a few deep breaths of fresh air. Alternatively, open the window near your desk, propose a work meeting outdoors, have lunch at a nearby park, or exercise outside.

#5. Make Time For Face-To-Face Human Connection.

Humans are social creatures, and having strong relationships can have a positive effect on mental health in many ways. Having friends can help reduce feelings of loneliness, make it easier to get emotional support, and give life more purpose. There are many ways to make and maintain friendships: send messages or funny memes, take a walk or have breakfast together, give each other a call during lunch, or plan monthly or bi-weekly dinners.

Furthermore, taking the time to talk and joke around when you’re together can create closer relationships than just the amount of time spent together. According to a study, this kind of in-person socializing was found to lead to stronger bonds.

#6. Reduce Your Social Media Time.

Experts suggest that taking in too much information regarding the lives of others can lead to feelings of comparison and inadequacy, which can result in heightened levels of stress and depression. To reduce the amount of time spent on social media, some strategies to consider are storing your phone in a drawer or far away from your bedroom during sleep, forming a list of alternative activities to take the place of scrolling sessions, and either disabling notifications or getting rid of social apps from your phone.

Could A Nutrient Deficiency Affect My Mental Health?

Mental health issues can stem from a variety of sources, including psychological, biological, genetic, environmental, and circumstantial. One of the most overlooked biological causes is nutritional deficiencies. Studies have shown that deficiencies in vitamins D, B12, and B9 can put people at a greater risk of experiencing depression.

• Vitamin D is a necessary hormone for brain function, as it regulates the production of adrenaline, noradrenaline, and dopamine. When a person is deficient in Vitamin D, they may experience fatigue, muscle weakness, hair loss, back pain, poor skin healing, bone pain, and mood changes.

• Vitamin B deficiency (B1, B6, B7, B12, B complex) can lead to depression, anxiety, and mood fluctuations. This deficiency can disrupt the nervous system and circulatory system as well. Folate (B12/B9), which is a type of B vitamin, is key in managing moods. People who are struggling with depression usually have decreased levels of folate in their blood.

Track Your Max Is Your Source For Vitamin Deficiency Testing

If you believe you are experiencing symptoms of vitamin deficiency or simply would like to know how you can support your body better, a vitamin and mineral deficiency test is available to you with Track Your Max. This can help you find out if your diet is supporting your body composition and health goals as well as inform you of any deficiencies so you can add food variety or supplements to your diet.

The physicians and consultants at Track Your Max in Webster, TX dedicate themselves to providing essential services to people who are taking their health seriously. Our team of professionals can help provide you with data and an understanding of your own body. Our doctors will help you improve your selfcare or refer you to the correct healthcare provider to meet your needs.