Health & Wellbeing

6 Ways to Take Care of Your Mental Health

6 Ways to Take Care of Your Mental Health

World Mental Health Day 2020 falls on Saturday 10th October, and the occasion feels more poignant than ever, given the uncertainty and struggles we’ve all faced in recent months.

 

This World Mental Health Day, the World Health Organization (WHO) is calling for increased investment in mental health across the globe. This is likely to take some time to be seen, but we believe this can begin on a small level at home, and we’d like to encourage you to use the occasion as a chance to start investing more time in your own mental health.

 

woman walking in nature

 

In the current world, it’s arguably more important than ever to look after your mental health. Here are a few ways you can do just that:

1. Nutrition

 

Nourishing your body with healthy, nutritious food can be a great act of self-care. Supplementing your diet with additional nutrition, such as omega-3 supplements, could also have an impact on your mood.

 

EPA (eicosapentaenoic acid) is one type of essential omega-3 fatty acid, and low levels of EPA have been recorded in the blood of people with depression, even when they are being treated with antidepressants.

 

A study of 70 such individuals saw them given a dose of EPA or a placebo over a 12-week period, while their mood was rated against three scales: the Hamilton Depression Rating Scale, the Montgomery-Asberg Depression Rating Scale and the Beck Depression Inventory.

 

After 12 weeks, it was found that participants treated with EPA improved their ratings for factors including depression, anxiety and sleep on all three of these measurement scales, leading the study authors to conclude that EPA can be effective in treating depression.

 

Our MINAMI MorEPA Mind omega-3 fish oil supplements contain the highest level of the essential omega-3 fatty acid EPA across our range.

 

MorEPA Mind can help to redress the balance of EPA in your body, helping to improve both focus and mood.

 

2. Don’t Underestimate the Power of Sleep

 

Lack of quality sleep can leave you feeling drained, exhausted and even disorientated. Getting enough sleep is essential to making sure you’re waking up in the right frame of mind to face the day ahead.

 

You can help to improve your chances of a good night’s sleep by creating a bedtime routine that you stick to without fail. Good tips for a healthy bedtime routine include:

 

  • Avoid caffeine after midday – or even earlier in the day, if you know caffeine has a big effect on you
  • Switch your phone off and avoid the TV from around an hour before you’d like to go to sleep. The artificial light that these devices give off can trick your brain into thinking you’re more aware than you really are
  • Enjoy a relaxing bath or read a book instead of looking at a screen – these can be much better ways to relax your mind and make your brain properly tired so it’s ready for sleep
  • A warm milky drink or chamomile tea before going to bed can help to relax and calm you, making it easier for you to get to sleep

3. Stay Connected

 

Socialising has looked very different this year, but there are still plenty of ways to connect with your loved ones at a safe distance.

 

woman catching up with a friend over a virtual call

 

With ever-changing restrictions, making virtual plans can bring a little more certainty. There are so many video communication platforms that are incredibly easy to use, making online plans easy to arrange and stick to, whether it’s a quiz to keep your brain cells ticking or just a chat and a chance to catch up.

 

Talking to your friends and family this way means you can wear something comfy on your bottom half, you won’t have to go out in the cold, and you won’t have any potentially tiring travel to contend with – remember, there are small positives to be found everywhere, no matter how different current circumstances may be.

4. Limit Your News Time

 

Although it’s important to stay informed with what’s going on in the world, the news can often feel very heavy. Make sure you’re acknowledging how the headlines make you feel, and take proactive steps to safeguard your mental health, such as limiting how often you check the news to just a couple of times a day.

 

It can be easy to end up feel the burden of the whole world’s problems, so if you’re feeling overwhelmed or unsettled at all, make sure you speak to someone about how you’re feeling. Opening up is an important first step in receiving help.

5. Be More Mindful

 

Mindfulness isn’t just about yoga and meditation; mindfulness is all about being in the moment and appreciating the present.

 

For example, when you’re next out for a walk, think about what you can see, hear, smell and feel around you; tune into your senses, take everything in and enjoy being in the present.

 

couple enjoying a walk in the rain

 

Eating well can also be a mindful activity, with the process of planning and preparing a meal a great way to practice mindfulness. Remember that eating healthily not only impacts your physical health, but it can affect your mental health too.

 

The therapeutic movements involved in tasks such as chopping vegetables, tossing a salad or mixing baking ingredients can be small mindful activities – take your time, enjoy the process and take joy in those ingredients coming together to create something nourishing and beautiful.

6. Exercise

 

Exercise releases endorphins, often referred to as ‘happy hormones’, and it can have a huge impact on your mental health. Exercising outdoors surrounded by nature will increase your heart rate and allow you to get beneficial fresh air too, meaning it can be incredibly uplifting for your mood.

 

For extra support while you exercise, our MorEPA Move fish oil supplements are designed to help support joints and fitness. Alongside EPA, these softgels also contain the antioxidants curcumin and vitamin C, which supports collagen formation to help maintain flexible movement.

 

 

Explore our full range of omega-3 supplements.

 



minami

minami

Writer and expert