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Food allergy guide and meal plans

Five Proven Ways to Give Your Mental Health a Boost

How to Change your Life and Fill it with Positive Energy

March 26, 2019 //  by Marian Mitchell//  Leave a Comment

Mental health is so important, it’s not something we can see but the way we feel affects everything we do in our lives. If you feel down, anxious or just not like yourself, you’ll never be able to enjoy life to its full potential and can look back and feel as though you’ve wasted your best years. If you’re having ongoing mental health issues, it’s crucial to speak to a doctor to get onto the right treatment, but there are a few things you can do yourself to make everything run much more smoothly. Whether you have an ongoing issue or just feel upset or anxious at times, all of these things can really help.

Take care of your body

5 ways to boost mental healthIt’s long been established that health and mental health are strongly connected, and taking care of your body can lead to improvements in the mind. Eating a healthy diet gives you all of the vitamins and nutrients you need to thrive, which is particularly important as a lack of B vitamins and folate have been linked to mood disorders. A healthy diet will give you more energy making it easier to enjoy life and get out there and do everything you want to do. It can also help you to think more clearly, avoiding ‘brain fog’ and prevents you from feeling sluggish and lethargic by the afternoon. If you’ve eaten an unhealthy diet for a long time, it’s possible that you don’t even realize how rubbish you feel. Adopt an ‘80:20’ eating plan, where you eat healthily for eighty percent of the time while allowing the remaining twenty percent for things you really enjoy. This suits most people in a real-life setting, enabling them to get in their fresh fruits and vegetables, whole grain and lean protein, but in a way that’s easy to maintain as they don’t feel deprived. Exercise and mental health are also closely linked, with physical activity actually causing the release of serotonin (the brain’s ‘happy chemicals’) into the body giving you a natural mood boost. Exercise and diet can also improve the way you feel by giving you more confidence and self-esteem, look after yourself and you get the benefits of an improved physique, healthier hair, skin, nails and more. Mental health is all about self-care, and looking after your body is a great place to start.

Get organized

As humans, we’re highly influenced by our surroundings. Even if you don’t see yourself as a particularly house proud person or think that mess doesn’t really bother you, on a subconscious level it will be having a negative effect. Mess and clutter feels chaotic which can leave us feeling unsettled, research has even linked a messy bedroom to trouble falling asleep. There’s something so satisfying about getting your surroundings sorted and organized, so have a declutter. Get rid of anything you no longer need or use, donate it to charity or give it to friends if it’s too good for the bin. Find good storage solutions for everything you have left so it’s easy to find and access things every time you need them. Have a deep clean, organize your home, desk at work, your car and anywhere else you spend time. You’ll feel so much better for it, and it can generally make you feel as though you’re on top of things in your life.

Sort out your finances

Money is something that just about everyone stresses about at one time or another. Regardless of how much you earn, it’s important to be able to manage it well so you’re not accumulating debt or falling into arrears. The stress of debt can be significant, and a little planning and thought means it can be avoided. Set up an account specifically for bills, and set them to come out via direct debit. That way, every time you get paid you can transfer in a set amount and the bills essentially take care of themselves. There’s no risk of spending back into the money, as it’s in a separate bank account. Use an app, budgeting software or just a notepad to work out your money and ensure that your priority bills are always being paid first. Work out what disposable income you have, and ensure you’re only ever spending this much to prevent falling behind. Getting insured can also give you peace of mind, things like buildings and contents insurance protect you if anything happens to your home or possessions. Dental and medical insurance means you won’t end up out of pocket if something goes wrong with your health or even mental health. There is help out there if you’re on a low income, professionals like Cynthia Telles, for example, are known for providing mental health and psychiatric care for those on a tight budget. But if you’re able to, plan ahead for these possibilities. As with the above point, it all comes down to being organized and being in control of your life.

Socialize

5 ways to boost mental healthSpending time with people we care about is what life is all about. As the old saying goes, no one ever said on their deathbed, ‘I wish I’d spent more time at the office.’ We have to work to be able to afford the life we want, but don’t be so busy working that you forget to live outside of it. Make seeing the people you love a priority, spend time with family and friends as it really is good for your health. It can help you to relax, have fun and laugh! Organize weekly or monthly meets. Arrange days out, picnics or barbeques when the weather is good. Indoor activities such as the cinema and movie days at home are great for when it’s cold or rainy. Don’t just rely on social media to keep up to date with loved ones, where possible meet in person and spend that quality time with them.

Travel

5 ways to boost mental healthIf you’re in a bit of a rut, travel is a great way to broaden your horizons, introduce you to new things and generally help you to relax and have fun. Lots of people put off traveling because they don’t think they have the time or money, but chances are if your prioritize you may well be able to make it work. Camping, backpacking and other types of vacations are cheap to do, there are even groups that solo travelers can join which is ideal if you’re not able to rope someone into going along with you. We all lead busy and chaotic lives which can often lead to burnout, relaxation time is so important and a week or two away really enables you to distance yourself from work and everyday life. It can refresh and revitalize you and replenish your energy. Perfect for giving your mental health a boost. 

5 Proven Ways to Give Your Mental Health a Boost

Category: Mind + SpiritTag: mental health, self care, self love

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Hi! I’m Marian

About UsHere at Road to Living Whole we make following your doctor's therapeutic diet plan for your health recovery effortless. We have a variety of resources for you including meal plans, online webinar courses, and coaching services all designed to cut out the guess work so you can live your life and quickly regain your health. We are so glad you are here.

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mairmitchell

I help ND's patients follow the diet side of the treatment plan so they can effortlessly feel better faster.
🍲Therapeutic meal plans 🤟Coaching

ℝ𝕠𝕒𝕕 𝕥𝕠 𝕃𝕚𝕧𝕚𝕟𝕘 𝕎𝕙𝕠𝕝𝕖
First camping trip of 2021! ❤️ Shooting practi First camping trip of 2021! ❤️ Shooting practice, fire making with flint and steel, beef stew, and great views.
A low-mold diet is only complicated if you make it A low-mold diet is only complicated if you make it complicated. When you are clear on the basics, you can start making it work for you from there.

If you can't wrap your head around it, I have a meal plan and online coaching program that can help give you the jumpstart and tips you need to make it work. I also help you transition off the diet and back into a normal healthy eating lifestyle at the end of the 3 months! Learn more here: https://www.roadtolivingwhole.com/low-mold-diet-guide-meal-plan/

*the link is also in my bio
Working from home have you more sedentary than eve Working from home have you more sedentary than ever? You aren't alone!

I'm hearing this from friends and clients alike. They used to get at least 6000 steps in a day and now they are lucky if they get 2000. They are having more hip and back pain too. At the office the bathroom is a lot further away, we had meetings to walk to, lunches, etc. Now literally everything is often on the computer. How does one build movement into your day when there isn't much room to do so? I have a couple of suggestions:

1. Take a 10 minute break every hour or between tasks. Go for a quick walk around your building, do some stretches, go refill your water, do a quick HIIT workout, just get up out of the chair and give your eyes a break. This micro breaks will not only improve your physical wellness, they actually help you be more productive too!
2. Workout during what would have been your commute time. There are a lot of free and paid workout programs out there that are 10-60 minutes long. Replace your would be commute with a workout. There's no reason not to!

These are my suggestions. What have you been doing to include movement into your days?
Spaghetti squash is a great low calorie and nutrie Spaghetti squash is a great low calorie and nutrient dense pasta replacement. It does have a different, sweet flavor that I prefer to pair with a mild spicy sausage or spicy marinara sauce versus pesto or other sweeter sauce.

This quick dinner is just a couple of chicken or pork sausage cooked in the pot with olive oil and garlic, then add in kale and basil leaves plus a couple of cups of cooked and shredded spaghetti squash topped with salt to taste. It's a regular during the fall and winter months. 

You can find the full recipe here: https://www.roadtolivingwhole.com/spaghetti-squash-sausage-baby-kale/
Healthy fats don't make you fat. Fat has been dem Healthy fats don't make you fat.

Fat has been demonized for years. The popularity of the ketogenic diet has brought it back into fashion, but there's still an innate pull to avoid it.

Did you know that studies since the 1950's have consistently shown that a diet higher in fat and lower in carbs (not ketogenic levels) reduces your appetite while also keeping you satiated? Also, those who eat this way consume 300-600 calories less per day without feeling hungry? Pretty dang cool.

Healthy animal fats are also one of the few sources of nutrients necessary to support the immune system including vitamins, A, D, E, and K2. 

Healthy fats include:
Butter (from pastured animals)
Egg yolks
Fatty fish
Coconut flesh and oil
Olives and olive oil
Avocado and avocado oil
Nuts, seeds, and their butters
Lard and tallow from pastured animals

I like to enjoy 1-2 servings per meal to keep me satiated all day long.
Mold toxicity while rare is often a root cause iss Mold toxicity while rare is often a root cause issue to many other health conditions including
autoimmune disease
migraines
joint pain and swelling
chronic fatigue
systemic pain and inflammation
chronic sinus issues
stubborn GI issues
and many more that nothing seems to help improve

Mold exposure typically happens in the home or office and the constant exposure slowly takes hold in the body. Once it takes hold, it is stubborn and is an extremely long process to get rid of. Typically you find out you have mold in your system through a blood test.

WHAT TO DO IF YOU TEST POSITIVE FOR MOLD
#1 Test your home
If you test positive, then you'll want to get your home tested. If your home has a mold issue, remediation is the best course of action versus trying to take care of it yourself. They will protect your AC system and the rest of your home so that the mold doesn't spread to new areas and continue making you sick.

#2 See a Knowledgeable Doctor
Secondly, you'll need to see a doctor well versed in mold toxicity (like Dr. Geyer) to get on a supplement plan to slowly add-in binding agents and ones to support your intestinal tract, liver, and kidneys during the detox process.

#3 Limit Mold Intake For 3-6 Months
This is where a low mold diet comes into play. You have to limit the number of mycotoxins entering your body through your food for 3-6 months so that you can starve the mold out instead of constantly replenishing it. This is an essential step in recovering from Mold Toxicity/Mold Illness.
I love when simple meets flavorful. Sometimes I'm I love when simple meets flavorful. Sometimes I'm amazed at how delicious just a few ingredients can truly be. This beauty is:
1 bag @traderjoes cauliflower gnocchi
1 tbsp extra virgin olive oil
4 tbsp pesto sauce
1/3 cup sliced sundried tomatoes
1/3 cup kalamata olives
1 cup cooked chicken breast cubed
1 handful arugula

Cook gnocchi according to directions, then add all ingredients except the arugula and cook for 3-4 minutes. Then fold in arugula and let wilt for 1-2 minutes. DONE! 

Get the recipe again here: https://www.roadtolivingwhole.com/mediterranean-style-cauliflower-gnocchi/
5 key elements to a sustainable meal planning syst 5 key elements to a sustainable meal planning system.

If it's not easy, you won't stick to it. Then you'll be spending way too much on a mixture of groceries and eating out.

A sustainable meal planning system includes all of these:

▪️has just enough variety to make it enjoyable
▪️simple to shop and prep for
▪️includes vegetables with every meal
▪️uses recipes you enjoy and know how to cook
▪️leaves room for going out and having a life

Meal planning is usually easier said than done. If you want more in-depth help and training on how to meal plan for your crazy life, check out my Meal Planning Program here: https://www.roadtolivingwhole.com/meal-plans/
Eating well is simple. It doesn't matter what food Eating well is simple. It doesn't matter what food sensitivities you have, gut issues going on, if you need to eat low mold, low histamine, low oxalate, need to avoid fructose, or have autoimmune disease, this is the foundation. From there it's just tweaks.
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