Eight Pillars of Mental Wellness and Good Mood

October has a national mental health day.  Some people think if they don’t have a mental illness, they do not need to concern themselves with taking care of their mental health, and do not realize with a little effort, one can elevate mood.  Just like any aspect of our health, one can range their state of being from feeling just tolerable/ok to really good or great. Good mental health is about handling stress well and having the energy to be moving towards dreams and desires. Oftentimes we take our health for granted, and settle into habits that are limit enjoying better health.

One of the major influencers of our mood is the health of our microbiome (gut). The microbiome is so important, it is called the second brain.  With some education, we can override the taste buds craving the addictive ingredients in processed food, or find a better way to handle stress so we don’t fall into emotional eating. We want to be proactive with good self-care to prevent problems, because some diseases can be difficult or too late to reverse. Did you know that foods that are excito-toxins (bad for us) such as fried, processed, acidic, or foods that we are allergic to will seem to give us a rush of energy as the body goes into hyper drive to try to get rid of it, but is followed with a crash? Good choices will satisfy and supply continual energy. Here are ten pillars to good mental health to consider.

• Gut Health More doctors are starting to prescribe increasing whole fruits and vegetables as a foundation of good health. We need 9-13 cups of fruits and vegetables of all colors every day and variety of 30 different plants a week, and very few get the recommended amount. When we eat “bad” food (processed, fried, sugared, fractured, chemically laden…) the “bad” microbiota in our gut multiplies and generates cravings for more of the same. By eating a “good” plant-based diet, the “good” microbiota will multiple and your taste buds will change for the better. Know that animal products lack fiber which the gut needs for good digestion. Did you know the true paleo man’s diet consisted of eating a lot of bark for fiber?  Its estimated they ate 30 grams of fiber a day!
• Proper Sleep Most need 7-8 hours, starting by 10 PM is ideal for the hours before midnight are higher quality. Lack of sleep effects the body’s time of repair and regeneration, effects memory, mood, and can lead to weight gain. Waking up refreshed and ready to go is a good sign of sufficient sleep.
• Sunshine The body knows how to make and store its own Vitamin D. Exposing most of your skin to the sun for at least 15 minutes a day is good for bone health, for being calm. If that is not possible, supplement with Vitamin D3.
• Movement and Play The brain needs the stimulation of movement, and making it creative play is even better. We need to have fun and laugh.
• Prayer, silent reflection We live in a busy, noise filled world. Learn to settle into the quiet, to gather what you are grateful and can give praise for, to recall your purpose and destiny, to pray for needs and desires, to seek to love and grow more in virtues, and listen to what God has to say to strengthen and align the will and bring peace.
• Relationships and Community We are called to love and be loved. We need to be heard, understood and cared about. We need to choose, gather and invest time in who we want as friends who support and bring out the best of ourselves. We are called to be the best we can be in the relationship with others whether it be friend, member or co-worker, neighbor. It I fulfilling to be engaged in the assistance of those in need, in efforts for the betterment of the community which can reap a helper’s high. Have something of passion in your life that you love to do.
• Stress Management There are many ways to do things, different opinions, even our own thoughts and expectations that can lead to conflict and stress. Make effort to stay calm, observe and assess options/solutions, facilitate communication, and maintain boundaries. Someone’s lack of interpersonal skills or respect should not bring you down or define you. If you find that you are losing your calm and control, state your expectations and needs, and take a break.
• Lifelong Learning Make the time for personal development. What areas do you want improve, know more about? What skills would you like to acquire or master? If the context isn’t with a coach/instructor or a class, find a buddy or organize a group to study the same thing and have discussions. We all can improve with time management or goal achievements, have an accountability buddy to report progress to that will cheer you on or kick you into greater action.

Listen to what you tell yourself, we can work against ourselves if we are negative or harsh! Replace negative thoughts or beliefs with positive statements with intention and intensity to replace or overwrite the old. By good self-care, you can live a long healthy vibrant life with gusto!

My strength and my refuge is the Lord, and He has become my Savior. Exodus 15:2

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