In today’s busy world, caring for your mental health sometimes ends up at the bottom of the to-do list. It can be hard to prioritize your emotional wellness when juggling family, work, and other responsibilities. Yet, nurturing your mental health gives you the strength you need to thrive as you tackle the stressors of life.
And that means more than the occasional bubble bath. Connecting with loved ones, enjoying nutritious foods, taking trusted supplements, and incorporating movement into your day-to-day are just a few ways to support your mental health.
In honor of World Mental Health Day, we’re shining a spotlight on mental wellness and sharing tips for a healthy body and mind.
Mental Health Concerns Are Common
Picture a handful of your favorite friends, colleagues, or family members. Statistically, it’s likely at least one of them struggles with their mental health in a serious way. In fact, it’s estimated that more than one fifth of U.S. adults live with a mental illness (57.8 million in 2021).
That said, mental health is important for everyone, regardless of a specific diagnosis. After all, worries about work, home, finances, and health are universal, and they can take a real toll on our overall well-being. That's why caring for our emotional wellness is just as important as caring for our physical health; they’re intricately connected.
You can take big strides in improving your mental health with just a few adjustments to your lifestyle. Keep reading to learn our top tips and to discover supplements that support mental health.
How Is Mental Health Defined?
Mental health affects how we think, feel, and act. It can fluctuate during more or less stressful times in life and can be impacted by external and internal factors. Our emotional, psychological, and social well-being comprise our mental health.
According to the American Psychological Association (APA), mental health is a state of mind characterized by emotional well-being, relative freedom from anxiety and disabling symptoms, capacity to establish constructive relationships, and ability to cope with the ordinary demands and stresses of life.
If you want to experience the positive state that the APA describes, it’s important to actively work towards it. Next, we’ll delve into some healthy habits for increasing emotional, psychological, and social wellness. These changes, both large and small, can add up to a more positive outlook and peaceful life.
Simple Ways to Care for Your Mental Health
Even small lifestyle changes can have a big impact on your mental health. Try incorporating these healthy habits into your everyday:
Get Moving
We all know exercise is good for the body, but it’s also vital for the mind. Whether it’s running, cycling, strength training, or brisk walking, movement has a positive effect on mental health. In fact, the body releases endorphins when you exercise, and those natural “feel-good” brain chemicals can improve your sense of well-being. Scientists have been researching the impacts of physical activity on mental health for decades, and studies show the short term positive effects of both brief bouts of exercise and more extended periods of activity. In the long term, exercise is associated with a better mood and improved quality of life.
Spend Time in Nature
You can take your exercise routine up a mood-boosting level by bringing it outdoors. But even just sitting in a park, botanical garden, or your own backyard can help support your mind. Research suggests brief “nature breaks” can improve brain performance by providing a cognitive reprieve from the complex demands of modern life. Breathe deeply and try to notice all of your senses as you focus on the present place and moment.
Connect with Friends, Family & Community
Isolation is a significant contributor to poor mental health: Recent studies suggest that a significant lack of social connection increases health risks as much as smoking 15 cigarettes a day. Talking to close friends and family can be a huge relief during trying times, and sharing celebrations will likely lift your spirits. Beyond these inner circle relationships, being in community through volunteering, joining clubs, and knowing your neighbors can help you feel connected during the day-to-day business of life.
Get Quality Sleep
Most adults need seven to nine hours of sleep per night to feel their best, but when stress and tight schedules build up, sleep is often one of the first things to suffer. Lack of sleep can negatively impact our mental health, so it’s worth investing some time and effort into getting quality rest. Break the sleeplessness cycle with these top tips for sound sleep from Dr. Pam Peeke, head of Solaray's Science Advisory Team. Then enjoy the sound sleep your body needs to maintain your mental health.
Eat a Nutritious Diet
Your brain needs fuel to stay balanced. Support your mental health by eating plenty of vegetables, fruits, lean protein, and whole grains. Fatty fish like salmon, leafy greens like spinach, dark colored fruits like blueberries, and healthy fats like walnuts are just a few foods that doctors recommend to support mental health. You can make cooking more fun by trying a range of ingredients and new wholesome recipes.
Talk Openly About Mental Health
You are not alone in wanting to maintain a positive outlook. Team up with friends and family to incorporate these healthy habits into your routine. In addition, talking with your doctor can help you feel empowered as you make decisions around lifestyle changes that can improve your well-being.
Supplements to Support Mental Wellness
Even when we're exercising, eating right, and spending time with our loved ones, sometimes we need a little extra support when dealing with occasional stress and other difficult times. That's where supplements come in. While these ingredients and formulas can’t treat a diagnosed mental illness or serious mental health concerns, they can be an important addition to your wellness routine to help you stay feeling your best. Here are some of our favorites:
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Nootropics: Nootropics are a diverse group of substances whose action serves to benefit human thinking, learning, and memory. Researchers are currently studying fascinating connections between nootropic supplements and mental health.
Our SharpMind nootropic supplements include two formulas designed specifically with your mental well-being in mind. SharpMind Mood is a fast-acting formula for when you need help finding relaxation and positivity.* It includes clinically backed Zembrin® from South Africa—observed to deliver an alert serenity to support mood, focus, and an overall sense of emotional well-being.*† SharpMind Stress promotes calm and relaxation for support during times of occasional stress.* It’s anchored by science-backed Shoden® Ashwagandha, studied to support a healthy response to occasional stress and overall quality of life.†
- Ashwagandha: This ancient adaptogen is a favorite for occasional stress; after all, adaptogens help the body adapt in trying times. Solaray ProSorb Ashwagandha is formulated for 18X absorption and peak bioavailability to support occasional stress, mood, relaxation, and healthy sleep.* This powerful extract from both the plant’s roots and leaves delivers a unique, broad array of withanolide glycosides for enhanced absorption and powerful support.*^
- Adaptogens: Though Ashwagandha is a standout adaptogen that deserves its own mention, there are countless others that can all help the body find balance.* In particular, other adaptogenic herbs such as rhodiola, holy basil, and ginseng have gained in popularity recently.
- Saffron: Shifting hormones can impact women's mental health across life stages. The proprietary saffron in our her life STAGES PMS & Menstrual, Perimenopause, Menopause, and Postmenopause formulas has been clinically shown to support mood, sleep, and overall mental outlook.*
Professional Mental Health Support
Oftentimes, it’s helpful to get an outside perspective from a professional as you manage your mental health. Therapy can be useful for many people who want to maintain a balanced outlook on life. Talking about your problems instead of bottling them up is good advice for everyone, and a therapist can help you do that in a positive, productive, and healing way. The American Psychological Association has resources for finding a good therapist and Psychology Today has a list of different types of therapy that may be helpful for a wide range of people and situations.
Even if you’re talking with a therapist, be sure to also discuss your mental health with your primary care doctor. Together, you can discuss how your emotional wellness intersects with your physical wellness and make a plan that could involve medication and/or supplements.
Your Mental Health Matters
Caring for your mind, body, and overall wellness are essential components of a good life. And simple strategies like getting moving, spending time in nature, and making emotional connections can go a long way in supporting your well-being.As you try some of the lifestyle tips and supplements mentioned above, know that Solaray is here for you on your mental health journey. From efficacious formulas to wellness knowledge and information, we want to help you Live Brighter so you can embrace the moments that matter most.
Resources:
1 “Mental Illness.” National Institute of Mental Health. nimh.nih.gov/health/statistics/mental-illness.
2 “Mental Health.” American Psychological Association. apa.org/topics/mental-health.
3 Aditya Mahindru, Pradeep Patil, and Varun Agrawal “Role of Physical Activity on Mental Health and Well-Being: A Review.” Cureus. 2023. https://pubmed.ncbi.nlm.nih.gov/36756008
4 “Urban Nature for Human Health and Well-Being.” United States Department of Agriculture. arboretum.ucdavis.edu/sites/g/files/dgvnsk1546/files/inline-files/urbannatureforhumanhealthandwellbeing_508_01_30_18.pdf.
5 Julianne Holt-Lunstad et al. “Loneliness and Social Isolation as Risk Factors for Mortality: A Meta-Analytic Review” Perspectives on Psychological Science journals.sagepub.com/doi/10.1177/1745691614568352.
6 “Foods Linked to Better Brain Power” www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower.
7 Matej Malík and Pavel Tlustos “Nootropics as Cognitive Enhancers” Nutrients 2022. ncbi.nlm.nih.gov/pmc/articles/PMC9415189.
† Zembrin® is a registered trademark of HG&H Pharmaceuticals (Pty) Limited. Shoden® is a registered trademark of Arjuna Natural Pvt. Ltd.
^ Compared to a standard extract of 2.5% total withanolides.