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This is why your diet is so paramount to your mental health! There’s a reason why there’s a sub specialty of nutritional and metabolic psychiatry! Many health professionals consider your gut to be your “second brain.” Treat it well by eating healthy! This section will review healthy eating, general tips, what a dietician is, and barriers to healthy eating. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/374285d5-446b-47a2-b21f-53a6102492f5/Salad.jpg Diet - Table of Contents: -Overview of Healthy Eating -General Tips -Dieticians -Barriers to Healthy Diet -Diet Summary https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/d08f969b-de3a-4aac-9de4-4166d30b6a27/Oatmeal.jpg Diet - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/a318a1b7-963a-4e64-9b59-563063442d1c/Nuts.jpg Diet - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/5e8278a6-360a-4fd1-a8f3-65a6095128f3/Veggies.png Diet - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/618e4743-c2d2-4f88-a5a6-435528fda061/Dates.png Diet - Having sugar cravings? I have a HUGE sweet tooth! Cookie dough and ice cream are my guilty pleasures. When craving sugar, eat fruit instead! Snacks like dried dates are extremely sweet without added sugar and have more nutritional benefits than processed sweets. Also, make sure you’re consuming enough protein and salt which can help decrease cravings. Keep in mind It’s impossible to eat perfectly all the time. Just focus on consistency and sprinkle in the occasional Parks and Rec “treat yo self” meal! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/375a3449-2173-4154-a316-64442ef327ec/rsz_nutrition-label.png Diet - Cooking & Nutrition Labels In general, you want to seek out whole, nutritious foods! What’s the easiest way to do this? Read the nutrition labels when you’re grocery shopping! Here is the Academy of Nutrition and Dietetics article about the basics of reading a nutrition label. Another way to know you’re eating healthy is to cook for yourself! Feel like you don’t have the time to cook? Consider meal prepping so you’re preparing multiple meals at once! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/416c8639-3644-4b3a-a1a4-be9a81c66919/Couple+Cooking.png Diet - Dietitians Feeling like you want to learn more about healthy eating or are overwhelmed about where to start? Meet with a registered dietician (RD/RDN) to help you figure out where to start and create a meal plan! I personally met with a RD before and it was very helpful. I’m a picky eater and it was really helpful to work with someone to identify more protein sources to incorporate into my diet! Just make sure you do your research on the provider to make sure they’re recommendations are based on evidence-based research and not diet “fads” that haven’t been scientifically proven. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/4bb5f6a8-3db1-42dd-8189-852957d43fa0/Water.png Diet - Hydrate I can’t stress how important it is to be properly hydrated! In general you need about 2-4 liters of water daily. Dehydration can lead to: -Constipation -Kidney stones -Cramps -Lowered energy -Increased heart rate -Trouble with focus -Headaches Some common signs of dehydration are being thirsty, dizzy/light-headed, or producing dark colored urine. You can read more about dehydration on the Mayo Clinic website here. Proper hydration includes water AND salt! Salt helps you maintain proper hydration by playing a vital role in fluid balance. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/81d0045a-f4f3-44db-a83c-49bf8419e999/IMG_7724.jpeg Diet - Hydration electrolytes include: -Chloride -Magnesium -Potassium -Sodium It’s important to replace all of these electrolytes for proper hydration in the morning and during/after exercise. I started using this LMNT electrolyte drink mix in my morning water and it has really helped! However, beware of electrolyte drink mixes and read the nutrition label as many contain large amounts of sugar. I love the LMNT brand because it contains no sugar but has 1000 mg sodium, 200 mg potassium, and 60 mg magnesium. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/1e4b71ce-4bc3-44bb-ac9f-95da2c8f4d22/Screenshot+2024-06-01+at+8.07.41%E2%80%AFPM.png Diet - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/4207fa23-334b-4070-bd19-4f654e3547a2/Tomato.jpg Diet - Cost A lot of people claim that healthy eating is “too expensive.” However, eating junk food or ordering food can actually empty your wallet more. Eating processed and sugary food leads to greater levels of hunger and cravings typically leading to you to eat more. Ordering food means you’re likely getting processed foods in addition to paying for delivery fees and tips. How expensive are your medical bills from having a poor diet leading to chronic medical conditions going to be? Eating healthy now is an investment in your future self! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/19784946-2183-47ee-999c-f95a009ae5c9/Salmon.png Diet - Diet Summary Great job making it to the end of this diet section! Below are some of the key takeaways. Focus on portion control to avoid overeating. Another way to avoid overeating is to stop eating when you’re 80% full. Make sure you’re eating enough protein which is the most satiating macronutrient! Seek out whole, nutritious foods! You can do this by reading nutrition labels. Avoid eating junk food and remove it from your counter/fridge/pantry so you’re not tempted! When craving sugar, eat fruit instead and make sure you’re consuming enough protein and salt. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/0c8164ce-e303-4499-8863-8f063b830330/Food.png Diet - Hydrate properly! Proper hydration includes water AND salt. Some ways to ensure you’re eating healthy is to cook for yourself and if you’re concerned about time then consider meal prepping. Don’t be shy about meeting with a dietician if you want to learn more! Remember your gut is your second brain so feed it well! The United States Department of Agriculture (USDA) has the 2020-2025 Dietary Guidelines for Americans here. Finally, the World Health Organization (WHO) discusses a healthy diet here. Thanks for reading! Please consider what fuel you’re giving your body! Disclaimer: This blog section is meant to provide general advice about mental health. By no means should this information be taken as a personal treatment plan. Please consult your provider. https://www.empowermentmh.com/hydration daily 0.75 2024-05-29 https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/7dec4536-3eca-46ad-8281-b192494b5da2/Water.jpg Hydration - The Importance of Water Water is vitally important for your body’s core functions, and as a result can affect how we feel on a day to day basis. I’ll lay out how much water you should be consuming, the importance of being properly hydrated, and the risks of dehydration. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/4bb5f6a8-3db1-42dd-8189-852957d43fa0/Water.png Hydration - Table of Contents: -Water Requirements -Hydration -Dehydration -Hydration Summary https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/95f8d7a6-7cf3-433d-b19a-6e152144e575/Lemon+Water.jpg Hydration - Beverages In terms of getting your 80% water from beverages, are there any beverages you should avoid? If you can, yes! Try your best to limit caffeine use to the morning. Caffeine can take 8 hours or longer to metabolize and you don’t want it to negatively impact your sleep! Caffeine can increase anxiety, disrupt sleep, and lead to salt loss. Most importantly to this discussion, caffeine is a diuretic meaning that it promotes water loss through urine. A cup of coffee in the morning (or two… or three) doesn’t equate to hydrating yourself; in fact it does the opposite! Additionally, delaying your morning coffee 1-2 hours after waking allows your morning spike in cortisol clear out adenosine which aids in better energy levels throughout the day. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/38921e65-15d2-41c9-bd27-27e979a5b337/Screenshot+2023-11-04+at+2.34.27+PM.png Hydration Try to avoid drinks with sugar or artificial sweeteners. Obviously the most popular drink in this category is soda, whether it’s regular, diet, or sugar free! No soda is considered healthy for you, and while they do contain water this does not offset the negatives. Also, beware of energy drinks and vitamin water! A lot of people turn to energy drinks to help them “power through,” but they often leave in a place worse than before you drank it. Drinks with added sugar or sweeteners such as energy drinks or vitamin water not only provide you with additional unhealthy calorie sources, but can also contribute to dysregulation of blood sugar and mental/mood crashes. Perhaps the sneakiest high sugar drink that we should all be drinking in moderation is fruit juice. You might be saying to yourself “but fruits are healthy!”, and while fruits make a good healthy snack, fruit JUICES are extremely high in natural sugars (and sometimes added sugar, too). Do your best to limit alcohol consumption. For example, only drinking at special occasions or socially. Alcohol can lead to dependence, negative physical and mental health impacts, and sleep disruption. Just like caffeine, alcohol is also a diuretic. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/8a7deec8-0dc5-4f84-a4f8-4f771f549fa2/Blueberries.jpg Hydration - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/852fac06-d3ae-4674-ada1-2f8634914e4f/Watermelon.jpg Hydration - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/4207fa23-334b-4070-bd19-4f654e3547a2/Tomato.jpg Hydration - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/1894caa1-99a1-4f1d-92e4-e32f8149576a/Cucumber.jpg Hydration - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/d34e1f7d-b562-4a9c-9b60-168b5f6a6607/Drinking+Water.jpg Hydration - Dehydration One of the first things you should do when you wake up is drink a glass of water! Your body is dehydrated from not consuming liquid while sleeping. This also helps to manage your appetite so you don’t overeat at breakfast! You may also feel dehydrated during/after engaging in physical activity. Dehydration can lead to: -Constipation -Cramps -Headaches -Increased heart rate -Kidney stones -Lowered energy -Trouble with focus Some common signs of dehydration are being thirsty, dizzy/light-headed, or producing dark colored urine. You can read more about dehydration on the Mayo Clinic website here. Salt helps you maintain proper hydration by playing a vital role in fluid balance. Without consuming adequate electrolytes you can actually get fluid TOXICITY, where the electrolytes are drawn out of your cells at an unhealthy rate. This is an example why you don’t want to over hydrate with just plain water! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/81d0045a-f4f3-44db-a83c-49bf8419e999/IMG_7724.jpeg Hydration - Hydrate Hydration electrolytes include: -Chloride -Magnesium -Potassium -Sodium It’s important to replace all of these electrolytes for proper hydration in the morning and after exercise. I started using the LMNT electrolyte drink mix in my morning water and it has REALLY helped! However, beware of electrolyte drink mixes and read the nutrition label as many contain large amounts of sugar. I love the LMNT brand because it contains no sugar but has 1000 mg sodium, 200 mg potassium, and 60 mg magnesium. Kind reminder that just because I use a product doesn’t mean it would be recommended for you by a medical provider! Nothing in this blog is a treatment plan, but rather general advice. This has worked well for me and is worth exploring if it’s right for you! https://www.empowermentmh.com/more daily 0.75 2024-05-29 https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/437f1fd2-1812-4552-a52f-a2b7d18eb19a/IMG_3880.JPG More - More A few more components of self-care we should discuss - animals, gratitude, meditation/mindfulness, music, nature, self-affirmation, and travel https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/eecf90af-f616-4e50-9a0f-9e22e24ef7f8/IMG_2798.jpeg More - Love Your Animals Do you think of your pet as one of your best friends? Animals provide us a sense of purpose, lots of affection, and are SUCH a great form of self-care! This section will discuss why having a pet can enhance your mental health. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/3e0aa976-1793-4d61-81c0-89a1508500ff/Oshie.png More - Table of Contents: -Mental Health Benefits of Pets -Adopt -Emotional Support Animal (ESA) -Service Animals -Variety of Wildlife -Animals Summary https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/5a55327c-12c8-41dd-baa0-0c8217fc23b2/IMG_8477.jpeg More - Mental Health Benefits of Pets Animals can provide numerous mental health benefits. Some of these benefits include: -Companionship -Lower cardiac risk (blood pressure, heart attack) -Promoting movement -Reducing depression -Reducing stress You can read more about the benefits of animal companionship through Animal Health Foundation here. The National Institute of Health (NIH) preaches the mental health benefits of having a pet here. As you can tell, I’m a big animal lover myself! I have a cat named Appa and a dog named Maple. Words can’t express how much they’ve helped my mental health! After adopting Maple, my fiance who didn’t grow up with pets said, “Now I really know why people say dogs are ‘man’s best friend’.” Animals make amazing friends and companions, but they aren’t right for everyone. They do require your time and attention, but it's so worth it! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/e3cf3328-bf65-401c-aa34-c5d1e19bd424/Quinn.png More - Adopt If you can, consider adopting a pet! I adopted my dog and we’re planning on adopting another dog in the near future! There are thousands of pets waiting to find their forever home and be adopted! Here is the Humane Society website to learn more. Just remember that you do need to be financially confident and ready for that level of responsibility BEFORE getting a pet. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/9e895f60-d150-4760-8234-396952aa145e/Elephants.png More - Appreciating Wildlife You can also see some pretty cool animals locally and especially if you travel the world! Different countries around the globe have different species of animals. One personal dream of mine is to travel to Africa and go on a safari to see lions in their natural habitat! Prioritizing spending time with animals and enjoying their presence can be a huge life to your spirit. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/f717ada1-fc00-4bbe-ab4b-60c196b298e0/Grateful.jpg More - Expressing Gratitude Do you think of your pet as one of your best friends? Animals provide us a sense of purpose, lots of affection, and are SUCH a great form of self-care! This section will discuss why having a pet can enhance your mental health. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/29404a44-48d2-4742-be74-42efb9bd6420/IMG_7719.jpeg More - Mental Health Benefits of Gratitude Need proof it actually works? Here’s a great study that shows improved mental health in those in psychotherapy using gratitude journals. Alison Ledgerwood also mentions gratitude journals in her Ted talk about how to improve positive thinking here. There are also studies that show how sharing gratitude towards others, such as a thank you note, can also increase happiness. Check out the study here. I first learned about the importance of gratitude in Laurie Santos, Ph.D’s FREE Psychology of Wellbeing course from Yale University. I took this class when the COVID-19 pandemic first hit and it was extremely helpful for my mental health! If you want to check out the free online course go here. If you would prefer a podcast version of the course then please go to the Happiness Lab Podcast. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/44163df9-0b7f-48b4-8635-5e37fc346c6f/Graatitude+Journal.jpg More - Gratitude Summary Gratitude is showing thankfulness and appreciation for something. Reflecting on what you have gratitude for has shown to have mental health benefits. Still not convinced practicing gratitude could enhance your mental health? Check out this Psychology Today article and this study on gratitude. Thanks for reading! Think about three things you have gratitude for now! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/a896844f-f710-453d-bfd9-62602470d53c/Meditation.jpg More - Practice Meditation/Mindfulness Namaste! Meditation and mindfulness have also been shown to be beneficial for mental health. This section will describe what mindfulness is and the benefits of meditation and mindfulness. Keep reading to learn how to implement this in your life! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/2642d0a0-a000-4d91-ae43-9a10030e27d8/Mindfulness.jpg More - Mental Health Benefits of Mindfulness Mindfulness is associated with plentiful mental health benefits. Mindfulness can aid in the following -Decreasing pain, sadness, stress -Increasing cognition, mood, sleep Mindfulness was another topic discussed in the Laurie Santos, Ph.D course mentioned above. My favorite phone application for mindfulness is Headspace! They have a free version and a paid version which gives you access to more mindfulness meditations. If you want to read more about mindfulness check out this Headspace article. If you’re curious about hearing more about how we can benefit from mindfulness check out this Ted talk by Hedy Kober. Another Ted talk by Matt Killingwroth here is also worth checking out! Even the Mayo Clinic understands the benefits of mindfulness and meditation and so does the American Psychological Association! There are even studies that show meditation can increase positive emotions, mindfulness meditation can increase regional brain gray matter, and that mindfulness training can improve working memory including GRE performance. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/58a2198b-c666-4ba9-b519-dde2661f64a6/Meditation2.jpg More - Meditation/Mindfulness Summary Mindfulness is the ability to be present in the moment. Mindfulness and meditation can help decrease pain, stress, and sadness while increasing cognition, mood, and sleep! Thanks for reading! Now go start practicing mindfulness or meditation today! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/202b630f-6653-4649-ad2d-58c72c852538/IMG_8357.JPG More - The Magic of Music Music can have a profound influence on your mental health! This article will discuss the magic of music! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/b4b0fa52-bf57-4f1b-aad3-6a1dfbd607f0/Red+Rocks.jpg More - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/1cf0f97d-6183-43d4-89f8-89977c4a9907/IMG_E9529.JPG More - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/8f411ad0-246a-41ac-abff-5f8a6a07b55a/Guitar.png More - Music Therapy There have been so many studies showing the mental health benefits of music that utilizing music therapy even became a treatment option for mental health conditions! Music therapy utilizes active and receptive musical interventions with a certified music therapist. Some active interventions include: -Movement to music -Playing an instrument -Singing -Songwriting Some receptive interventions include: -Listening to music -Playlist creation If you want to read more about the benefits of music check out this article from Harvard Medical School written by a Mass General Hospital music therapist The sounds of nature have also been shown to be therapeutic. You can read about the mental health benefits of nature below! Music is a powerful tool. Start adding music to your routine and watch your mood improve! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/90ad419a-322a-4e4d-9021-5995af77678c/IMG_7585.png More - The Beauty of Nature Fun fact - did you know part of the reason I moved to Colorado was because of the incredible access to nature?! There is so much beauty in the nature around you! Let’s dive into how nature can aid your mental health in this article. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/bbc31c8d-b1e8-4c89-b8e1-87ff75275473/IMG_5464.jpeg More - Explore Nature Going out and exploring in nature can be extremely beneficial for your mental health! There is SO much beauty and wonder around you. I personally love exploring what the world has to offer. For me, going on a hike where I get to see the green trees, the flowers sprouting, and get to move my body in the sunlight is incredibly refreshing! Combine the benefits of traveling and nature together! I’ve been very fortunate and grateful that I’ve been able to travel to some pretty incredible places. If you’re interested in traveling, check out my mom’s travel blog - The Geographical Cure! Be kind to yourself and go outside today! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/9b957fc5-9ffc-441b-8c1c-98280e6fc1cc/IMG_9994.JPG More - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/1f47a88c-f6d1-4b3e-a0fc-99fbb13a86a9/IMG_2596.JPG More - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/bf5fd524-fec5-4841-81d6-5624c0b06f5d/IMG_0946.png More - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/926e614f-8035-4fc8-93c7-ee1d57f82965/IMG_7258.jpeg More - National Parks Some of the best places to explore nature are at National Parks. National Parks are designated areas around the world where we can go to appreciate the beauty of nature! There are over 600 National Parks worldwide and over 400 in the U.S. Here is the National Park Service website. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/952ddf12-461c-4c09-9334-7ce64280f4f4/Bryce.png More - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/613d77fb-2b22-4cd4-8264-056460a09b1d/IMG_4776.jpeg More - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/f4d94a09-c5f1-4d9e-bbf6-d1882a0b45ac/J+Tree.jpg More - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/ea692089-7c51-4e85-a7a1-d47a6fadb3ac/IMG_8933.jpeg More - Nature Summary The nature around you is gorgeous! Go explore it! Mental health benefits of nature include improved mood, increased attention, and reduced stress. There are also many beautiful places to explore all around the world. Some of the best places to explore nature are National Parks! If you enjoyed viewing the photos more than reading the article then let that be a source of motivation for you to go outside! Thanks for reading! Go explore nature and absorb the beauty! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/e89a7023-16e5-4292-9a67-ae6319a5397f/You+Got+This.jpg More - Harnessing Self-Affirmation Table of Contents: -Mental Health Benefits of Self-Affirmation -Self-Affirmation Summary https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/3dd4510a-31a1-43eb-a7e7-768900f91b06/Smiling.jpg More - Mental Health Benefits of Self-Affirmation Self-affirmation can help raise your self-esteem and increase confidence. You can say and/or repeat this positive self-affirmation in your head or actually say it out loud. There’s also data that affirming body language such as power posing (superman stance – proud chest, hands on hips, head up) can help with confidence too! Examples: “My voice matters” “I am enough” “I am confident and capable” “I am proud of myself” Here’s a great Ted talk by Martin Seligman about the new era of positive psychology and here is a Ted talk by Carol Dweck about the power of believing you can improve. You can read more about self-affirmation in Science Direct here. Self-affirmation is near and dear to my heart because I wrote my psychology senior thesis about it! I had swimmers perform positive self-talk and/or power pose prior to swimming their event at a college meet. Surprise, it worked! If you want to watch a GREAT Ted talk by Amy Cuddy about the benefits of power posing go here. If you’re a Greys Anatomy fan like me, you’ll instantly recognize that this is the technique Amelia Shepard’s character utilizes before performing a big surgery in the show! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/80724836-8c7e-4ef8-972a-5bb9cde8a4bd/Affirmation.jpg More - Self-Affirmation Summary Self-affirmation is the act of affirming one’s own worthiness and value. You can utilize self-affirmation through positive self talk or power posing. These self-affirmation techniques can help improve your confidence and self-esteem! Thanks for reading! Now say 3 positive things about yourself out loud or stand in a power pose for a minute! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/c328ff02-8a6a-4943-9e3b-97ea6e67d0e7/IMG_9594.JPG More - Benefits of Traveling Whether you’re traveling by yourself or with loved ones or in your country or someone else's, it’s really fun to explore the world and cultures around you! Below are benefits of traveling: -Bonding with family/friends -Exploring cultures -Experiencing new places -Improved well-being -Time to reset https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/570a7f21-d471-4858-9ebe-fa2404ba1f26/IMG_E1088.JPG More - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/51919d83-520a-4381-b4d6-3aa5c494e7e1/IMG_1491.jpeg More - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/09580cae-77df-47d2-87e8-9b461d793371/IMG_2820.jpeg More - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/4238ee81-ab67-4765-a3d6-f73fb60aeea7/IMG_0107.JPG More - Travel Summary Traveling the world is incredible! I can’t tell you how much our world has to offer, you have to get out and see it. Traveling allows you to: bond with who you’re traveling with, explore cultures, experience new places, improve well-being, and have time to reset. Traveling has been shown to have positive mental health benefits including: improved mood, increased productivity, inspiring hope, reduced stress, and sparked creativity! Thanks for reading! Think about budgeting so you can plan your next vacation! Disclaimer: This blog section is meant to provide general advice about mental health. By no means should this information be taken as a personal treatment plan. Please consult with your provider. https://www.empowermentmh.com/movement daily 0.75 2025-03-11 https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/18b0b360-b5e0-4d28-985c-3c602e7b0726/IMG_1305.JPG Movement - The Power of Movement Have you ever worked out and instantly noticed you felt better? Thank you endorphins! This article will explore the plentiful benefits movement can provide for your mental health. I consider movement one of the most underutilized anti-depressant and anti-anxiety tools out there! Physical fitness is about SO much more than how you look! Read further to learn about different forms of movement you can start incorporating today. I’ll discuss the benefits of movement, what the general movement recommendations are, different types of movement, and the barriers to movement. This topic is very special to me as I’ve been an athlete my entire life! I also am a certified personal trainer through NASM and taught spin and strength training classes. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/2da07545-0604-445c-9c47-fbfa452c85f4/Bike+Path.jpg Movement - Table of Contents: -Mental Health Benefits of Movement -Physical Benefits of Movement -Movement Recommendations -Types of Movement -Barriers to Movement -Movement Summary https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/52876572-7355-4d1d-8ef4-e79f2c766fc0/Step+Up.jpg Movement - Mental Health Benefits of Movement When people think of physical activity they tend to only think about the physical benefits. Did you know that moving your body has numerous mental health benefits as well? Here are some of the mental health benefits of movement: -Alleviates depression -Enhances focus/attention -Improves sleep quality -Increases confidence -Increases self-efficacy -Raises energy levels -Reduces stress Here is a study discussing these benefits and conversely, demonstrates how sedentary behavior worsens these aspects of your mental health. Need more? Here’s another study discussing the mental health benefits of movement. You can also check of Vincent Lam’s Ted Talk here! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/538c2ec5-0b05-4dcd-9649-8b75850606a4/Goals.jpg Movement If you’re not meeting your goals, take a moment to step back and re-evaluate your goals. Make sure your goals are realistic. I always tell the clients in my fitness classes that I want class to be “challenging yet attainable.” Try breaking down your long term goal into shorter, progressive steps. This helps to build momentum and keep your mindset positive! There’s NOTHING wrong with starting small and then building! If you don’t get a lot of movement currently, try starting with going on a daily walk. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/bc910b50-29c2-4b3d-b673-df854479313b/Screenshot+2023-11-04+at+5.55.24+PM.png Movement - Physical Benefits of Movement Additionally, there are also many physical health benefits of movement! Below are some of the physical benefits: -Improve brain health/cognition -Increase longevity -Manage weight -Reduce cancer risk -Reduce cardiac risk (lower blood pressure, cholesterol, improve diabetes) -Strengthen bones and muscles (improving ability to do physical activities and preventing falls) You lose about 1% of your muscle per year after the age of 30. Get in the habit of moving your body now! If you’re curious to read more about the physical benefits of physical activity you can read so on the Center for Disease and Control (CDC) website here. This 2025 study demonstrated moderate physical activity such as going on a brisk walk for 150 mins/week can reduce the risk of all cause mortality for over 30 chronic conditions by 31% compared to those who are inactive. According to the Circulation Journal Report from 2022, the lowest risk of death was among adults who exercised 150-600 mins/week. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/5a960eef-0757-41bd-9593-cae793cd6586/IMG_7894.jpeg Movement - Types of Movement Don’t be shy about mixing up your routine! You can get different benefits from different forms of exercise. Here are some common forms of training: -Cardiorespiratory -Core -Balance -Flexibility -Plyometric -Speed, Agility, & Quickness (SAQ) -Resistance https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/7691c04a-a266-4023-986d-f3d1802acf33/IMG_1304.JPG Movement - Cardiorespiratory Training This might be the most common form of exercise and what people think of first! Benefits of cardiorespiratory training include: -Decreased blood pressure and heart rate -Increased cardiac output and stroke volume https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/bcabcdb0-05ce-4807-943b-8075a46496fa/IMG_3598.JPG Movement - Aerobic Training Aerobic training refers to exercise that allows muscles to be supplied by available oxygen. The most common term you’ve likely heard for aerobic training is “cardio” or “cardiovascular conditioning.” Some examples of aerobic training are: walking, cycling, or swimming. If you enjoy walking, try to hit 10,000 steps a day! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/aeb6b930-bbf7-4367-9b78-833c15182f5a/Weights.jpg Movement - Anaerobic Training Anaerobic training refers to exercise that uses energy stores to supply muscles in the absence of oxygen. Some examples of anaerobic training are: weight lifting, HIIT, or sprints. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/d8ee0cff-4024-4de3-a952-fd310da332c8/Core.jpg Movement - High Intensity Interval training (HIIT) HIIT are workouts designed for completing high intensity exercises in a short period of time. For example, sprints or Tabata style workouts. I personally love doing HIIT workouts when riding on my spin bike! My mom became a multi-time world record masters swimmer through utilizing HIIT training. One thing that’s great about HIIT training is that it gets your metabolism going and keeps it going for hours! HIIT is also a great way to budget your time to get a workout in! Here is some information about HIIT from the American College of Sports Medicine. The Harvard T.H. Chan School of Public Health also discusses the benefits of HIIT and gives workout examples for beginners here. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/3afe03a3-14a2-4a84-b477-5a8ba77bb2ad/Stretching.jpg Movement - Core Training Your core is made up of structures that make up the lumbo-pelvic-hip complex (LPHC). This includes your global (superficial) and local (deep) core musculature. These core muscles help provide your body stability which is why core training should be part of your movement routine! Benefits of core training include: -Enhanced posture -Improved function for daily living -Increased balance, coordination, and stabilization -Minimized low back pain https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/20003221-50b4-468b-8531-3cb50a92e83f/Foam+Roll.jpg Movement - Flexibility Training Flexibility has a HUGE influence on your mobility! Benefits of flexibility training include: -Decrease muscle soreness -Increased joint range of motion -Reduction in injury risk Types of flexibility exercise: -Active stretching -Dynamic stretching -Myofascial rolling -Static stretching A kind reminder that everyone has different levels of flexibility so don’t compare yourself to others. Also, there’s a big difference between a stretch and feeling pain. Listen to your body! Remember to stretch! Being properly hydrated is important for flexibility! Your joints need proper lubrication to function. You can read more about the importance of hydration here. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/ef686334-6719-40f0-b587-e1f21ff07217/Box+Jump.jpg Movement - Plyometric Training What the heck does the word plyometric mean? This is also sometimes called reactive or jump training! This form of movement incorporates explosive, powerful movements! Benefits of plyometric training include Increased: -Bone mineral density -Explosiveness -Metabolic expenditure -Power -Soft tissue strength Examples of plyometric training include: -Box jump -Skater hops -Squat jump -Tuck jump -Vertical jump https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/0f60de5b-d3bf-4f6c-95ec-a7d2783b0346/Agility.jpg Movement - Speed, Agility, & Quickness (SAQ) Training SAQ involves speed, agility, and quickness. Speed refers to how fast you move. Agility refers to your ability to start, (accelerate) stop (decelerate), or change directions. Quickness refers to your ability to react to a stimulus. Benefits of SAQ training include Improved: -Change in direction -Top speed -Rate of acceleration/deceleration Examples of SAQ training include: -Figure 8 -Latter drills -Side shuffle Here is the NASM blog where you can learn more about SAQ training. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/538e4cb6-94be-4256-81fb-33aa2d82c0a5/Battle+Ropes.jpg Movement - Resistance Training Benefits of resistance training include: Increased -Bone mineral density -Endurance -Muscle growth -Power -Strength -Weight management Examples of resistance training include: -Cable machines -Resistance bands -Strength training/Weight lifting Alternate which muscle groups you work so they have a chance to properly recover. This form of training is especially important as you age! Evidence shows that resistance training such as strength/weight training helps prevent osteoporosis. I’m definitely biased, but this is one of my favorite forms of movement since I teach strength training classes! Here is the NASM blog discussing resistance training. The Mayo Clinic recommends this form of training as well! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/cf8038d8-ab48-4fef-ade9-adaf4cc833bb/Soccer.jpg Movement - Barriers to Movement There are many reasons people are hesitant to start or continue moving their body. Some common barriers to movement include cost, low mood, time, and unrealistic goals. Keep reading so we can break down these barriers together! Cost Worried about how much it can cost to prioritize movement? There’s also a bunch of free ways to workout! There are SO many forms of exercise you can do outside that are free: -Basketball -Biking -Hiking -Running -Soccer -Volleyball -Walking https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/67422e87-d4f1-48ae-8207-6f6c8de8bca0/Sprinting.jpg Movement - Unrealistic Goals You can’t expect to be Michael Phelps or Serena Williams! It’s important to remember, everyone has different levels of physical ability! Everyone also is at a different point in their movement journey. Try your best not to compare yourself to others. I teach group fitness classes and I’m always telling my clients that this is THEIR workout! If you set unrealistic goals then you might become frustrated or disappointed when they’re not met. Try breaking down your goals into short, progressive steps, especially if you’re newer to movement. This helps to build momentum and keep your mindset positive! The power of self-efficacy! It’s also important to set goals that aren’t only realistic and attainable, but also flexible! This allows your goals to be adjusted if needed. Focus on being consistent, not perfect. Start thinking of a few realistic movement goals for yourself today! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/0488de99-9008-4d22-b4ae-d541cad3c5f4/IMG_4186.jpeg Movement - Barriers Summary Common barriers to movement include cost, low mood, time, and unrealistic goals. However, barriers can be overcome! There’s never going to be a “perfect time” to start incorporating movement into your daily routine. Simply, just begin! Start little by little and keep building! Remember, exercise should be a celebration of what your body can do! Try viewing exercise as a lifestyle rather than an obligation. https://www.empowermentmh.com/sleep daily 0.75 2025-05-31 https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/1c6db251-a2b4-49ea-8aa1-d2068742e29f/Picture1.png Sleep - Sleep - The Mental Health Superpower Getting a proper night's sleep is crucial for achieving success in all areas of life! To optimize your rest, it's essential to understand the fundamentals of sleep. This includes knowing the benefits of sleep, practicing good sleep hygiene techniques, using supplements if needed, identifying and treating sleep apnea, and making other recommendations to aid sleep. This topic is near and dear to me because I’ve personally dealt with insomnia and my partner works as a PA in sleep medicine! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/f49fc5d8-6aa3-4d93-83da-38b1ac70736e/Girl+Sleeping.png Sleep - Table of Contents: -Mental Health Benefits of Sleep -Phases of Sleep -Sleep Hygiene Techniques -Supplements -Sleep Apnea -CBT-I, Breathing & Grounding Techniques, Phone Apps, Trackers -Sleep Summary https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/6bc9432e-6821-4495-8720-4673ed898322/Happy+Sleep.png Sleep - Mental Health Benefits of Sleep Being sleep deprived can negatively affect your attention/focus, energy, mood and weight. The up side is getting enough sleep can ENHANCE all those things! Below we’ll discuss the benefits of a good night's sleep. Enhance Mood Sleep is a vital time for our bodies to rest and rejuvenate. When we wake up feeling well rested, it can greatly enhance our mood and help us manage feelings of anxiety. We've all experienced that amazing feeling of waking up after a solid night's sleep and feeling like we can conquer the world the next day! It's a wonderful feeling that comes from giving our bodies the proper amount of rest it needs to function at its best. Here’s evidence that getting inadequate sleep puts you at greater risk for mental distress. Inadequate sleep can lead to depression, anxiety, and behavioral issues. Increase Energy Levels Sleep helps increase energy levels by giving the body time to restore itself. This restoration process allows our bodies to be primed for a new day. This is exactly why good sleep quality is stressed for professional athletes! Many pro-level teams enlist the services of sleep consultants to optimize athletes’ performance. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/284ce105-3083-4ab5-a67f-423645bc143e/Test+Taking.png Sleep - Help with Focus/Attention The brain plasticity theory states that we sleep to grow, restructure, and form new neural connections. A quality night of sleep can improve problem solving, decision making, and focus resulting in increased productivity. Sleep also aids in forming memories. This study discusses how sleep boosts cognitive performance. The negative impact of sleep deprivation on our ability to form memories, think, learn, and function cannot be overstated. One common example of how poor sleep can affect us is feeling sleepy while driving a car, which can be extremely dangerous due to the disruption in attention it can cause. Fortunately, there has been a lot of positive research on the benefits of proper sleep for attention and focus, and the deficits caused by poor sleep. In fact, the importance of sleep is so widely recognized that my high school even delayed its start time by an hour after I graduated. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/ae20fe94-d9f4-43bd-a563-3239fcc5f95f/Well+Rested.png Sleep - Phases of Sleep There are four main stages or phases of sleep that occur in a sleep cycle: -Stage 1/N1 -Stage 2/N2 -Stage 3/N3/slow wave sleep/deep sleep -Stage 4/REM (rapid eye movement) The first three stages of sleep are non-REM and the fourth stage is REM. Most people cycle through all four of these stages four to six times a night. Each cycle on average lasts about 90 minutes. The sleep cycles typically get slighter longer further into the night. How a person cycles through the stages of sleep is referred to as sleep architecture. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/374da24d-ffc1-4bb6-a133-63f356cb94e9/Reading.jpg Sleep - Stimulus Control If you wake up in the middle of the night and you can’t sleep after 20 mins then you should get out of bed and go to a different room. You want to do something restful in another room. You can return to your bed when you’re actively sleepy. Some restful activities include: -Filling in an adult coloring book -Light stretching -Listening to a “non-engaging” podcast/book -Mindfulness/relaxation apps -Reading a book under a dim light Go here to read some other benefits of mindfulness. But why do you have to go to another room? You want to associate your bed with being the place you sleep and not wakefulness. To further aid this association, you only want to use your bed for sleep and sex! This means no watching TV, reading, scrolling on your phone, etc. One final recommendation to help you associate your bedroom with being the place you sleep is to make your bedroom an optimal sleeping environment. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/d20f5dfe-a1ae-48f8-a71e-95280dd95457/Eye+Mask.png Sleep - An optimal sleep environment includes: -Cool temperature -Dark -White noise/quiet Keep your room at a cool temperature, ideally below 69 degrees. Your body needs to cool down for your brain to shut down! You will sleep better in a dark room. Two things that can help darken your bedroom are buying black out curtains and using a sleep eye mask cover. These are the black out shades I have which are definitely solid medium tier curtains! You also want a bedroom that’s quiet for optimal sleep conditions. I personally use these ear plugs every night and love them! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/288fbcf3-51a6-46fd-8618-1907a527a887/Morning+Sunlight.jpg Sleep - What Kind of Light Do We Want, and When At night time, you generally want to start dimming your lights and limiting your screen time about 1-2 hours before bedtime. You want to start dimming your lights about 1-2 hours before bedtime because it helps signal your body to secrete melatonin. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/bf5eeb5e-4179-46f9-9fbf-560bfa19da41/Screenshot+2023-11-04+at+2.29.15+PM.png Sleep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/568e1c9b-60ee-4bf1-b511-f286883c5b7a/Wine.jpg Sleep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/6e30715c-48b6-4210-a2ab-440d917d7372/Morning+Alarm.png Sleep - When To Wake Up, Go to Bed, and For How Long Sleep hygiene 101 - go to bed and wake up at the SAME time everyday. Going to bed and waking up at the same time every day helps your circadian rhythm stay regulated. So then what time should we go to bed and wake up? In general, the younger you are the more sleep you need and the older you are the less sleep you need. You want to limit your time in bed to 8 hours. For example, going to bed at 10 pm and waking up at 6 AM. You should create this 8 hour window based on your own personal daily schedule! There is no universal bedtime that works for everyone, but you do want to shoot for 7-8 hours in one consolidated period. This means no napping during the day as napping lowers your sleep drive which makes it more difficult to fall asleep at bedtime (if you struggle with insomnia, if you don’t then napping is okay. Something that can help increase your sleep drive along with providing better sleep quality is by getting some type of movement each day. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/d625ec5c-6b7e-47b4-b030-a4fece7dd2c0/Pull+Up.png Sleep - Final Words Wanna read more about sleep hygiene? Consider reading the book Say Goodnight to Insomnia. Check out these articles from the Sleep Foundation, the CDC, and HeadSpace. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/9c370e9b-fe23-4b4d-92c8-4807c4635119/Poor+Sleep.jpg Sleep - Sleep Apnea If you are overweight, been told you snore, and/or experience daytime fatigue from non-restful sleep then you should consider obtaining a sleepy study to screen for sleep apnea. There are three types of sleep apnea: -Central -Mixed -Obstructive I’ll mostly discuss obstructive sleep apnea in this section. Sleep apnea is surprisingly common! According to the American Academy of Sleep Medicine, the prevalence of obstructive sleep apnea (OSA) is 2-50% of men and 2-23% of women in the United States. A lot of people dread the idea of getting a sleep study, but there are serious risks of untreated sleep apnea. Untreated sleep apnea can cause: -Fatigue leading to impaired cognition, poor decision making, trouble concentrating, and irritability -Gastric reflux exacerbation potentially leading to esophageal cancer -Increases in cardiovascular risk 4x (HTN, stroke, MI, trigger afib) -Insulin resistance potentially leading to DMll If you’re waiting on getting your sleep study and are now paranoid that you read the untreated risks above then check out some of these natural sleep apnea treatments: -Avoid alcohol before bed because it causes respiratory depression and relaxation of tongue muscle leading to obstruction of your airway -Saline rinses before bed to increase airflow through nasal sinuses -Sleep on your side (prop up with pillows 15 degrees) -Weight loss (diet/exercise) https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/65fe11e4-30ef-4caa-9107-b6d964532582/Exhale%3AInhale.jpg Sleep - Breathing & Grounding Techniques 4-7-8 Breathing Technique If you struggle with anxiety during sleep initiation then try the 4-7-8 breathing technique. If you’re a visual and auditory learner then watch this YouTube video about how to do the 4-7-8 breathing technique. You can also read this article from the Cleveland Clinic. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/b78da70e-0f71-42ab-8eba-065a5fd04a38/Headspace.jpg Sleep - Phone Apps If you struggle with insomnia you may have already researched for helpful resources. There are many applications out there, but not all are created equal. Sleep applications can provide relaxing stories and meditations to help you prepare for sleep and also learn about CBT-I. Here are some sleep applications that myself and my clients have benefitted from: -Calm -Headspace -Insight Timer -Path To Better Sleep -Sleepio -Waking Up Personally, I really have enjoyed using Headspace! They have a free version and a paid version which gives you access to more mindfulness meditations. https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/a1e6dc49-7629-4037-b4c2-f85f4005eaec/Screenshot+2023-12-15+at+5.41.05%E2%80%AFPM.png Sleep - Sleep Summary Here’s the spark notes from this article’s discussion about sleep! Focus on getting 7-9 hours of sleep a night. Being sleep deprived can negatively affect your mood, energy levels, focus/attention, and weight. However, getting an adequate night sleep can ENHANCE all of these things! If you’re struggling with sleep then implement sleep hygiene techniques. If you are overweight, have been told you snore, and/or experience daytime fatigue then you should consider obtaining a sleepy study to screen for sleep apnea. Keep in mind that the gold standard of treatment for insomnia is cognitive behavioral therapy for insomnia (CBT-I). If you struggle with anxiety during sleep initiation then try the 4-7-8 breathing technique or the 5-4-3-2-1 ground technique. Still don’t believe sleep is your mental health superpower? Then check out this Ted talk by Matthew Walker, the author of Why We Sleep. Matthew Walk also discussed sleep as a guest on the Huberman Lab Podcast. The Cleveland Clinic also talks about all the sleep basics you need to know here. Thanks for reading! Start focusing on getting a good night's sleep tonight! Disclaimer: This blog section is meant to provide general advice about mental health. By no means should this information be taken as a personal treatment plan. Please consult with your provider. https://www.empowermentmh.com/sunlight daily 0.75 2025-05-31 https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/eddd60a8-e8fe-4eff-bf1f-f66ac22f117e/Sunrise.jpg Sunlight - Sunlight’s Effect on Mental Health Are you feeling down and looking for a natural way to boost your mood? Well, you might be surprised to learn that sunlight can actually improve your mental health! This fact sheet is the ultimate guide to using sunlight as a form of self-care to enhance your mental well-being. It'll cover a range of benefits that sunlight can provide to improve your mental health. And, if you live in an area where sunlight is scarce or you struggle with seasonal affective disorder, then you'll definitely want to stick around for my tips on bright light therapy (BLT). I’ll also teach you a bit about vitamin D deficiency and supplementation information. Your body produces vitamin D when your skin is exposed to the sun, and lacking vitamin D can make you feel down. Full disclosure, I even moved to Colorado because of how important sunlight was to my mental health! Let's dive into the importance of sunlight on your mental health! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/28f24838-2e15-498d-b01a-4f7694ff342d/Zion+Sun.png Sunlight - Table of Contents: -Mental Health Benefits of Sunlight -Seasonal Affective Disorder -Bright Light Therapy -Vitamin D -Sunlight Summary https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/1c6db251-a2b4-49ea-8aa1-d2068742e29f/Picture1.png Sunlight - Aid Sleep Sunlight, especially morning sunlight, helps boost melatonin levels in the evening. Melatonin is the hormone that’s produced to help you sleep. Melatonin secretion increases after the sunset when it’s dark. When you get morning sunlight, melatonin is produced earlier in the evening and in greater amounts. This in turn helps you initiate sleep easier and sleep more deeply. Going on a morning walk that exposes you to the sun is one of the best ways to improve your sleep! You can read more about the relationship with sunlight on sleep here. Boost Immune System Vitamin D is a critical part of the immune system. Sunlight exposure promotes vitamin D which helps strengthen your immune system. A healthy, strong immune system helps fight off illness or infections. Don’t you want to do what you can to avoid being sick? https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/2c9e6265-c4ce-4185-b839-55eb60e29db2/Happy+in+Sun.png Sunlight Enhance Mood Reduced sunlight can decrease serotonin levels, which may contribute to depression. In contrast, sunlight boosts serotonin levels! Serotonin is your body’s mood stabilizing hormone. Serotonin helps people feel happier! This feels like a key piece of info, does it need to be emphasized a bit more? Sunlight is a natural antidepressant by boosting your body’s serotonin! Increase Energy Level As mentioned previously, sunlight helps improve your sleep. Improved sleep can help lead to increased energy levels. Also, as we just learned, sunlight boosts serotonin levels. Serotonin helps people feel more calm, alert, and happier! Those with higher serotonin levels have better energy. In contrast, people with lower serotonin often feel depressed. A common symptom of depression is lack of energy or motivation. Go outside and get a natural energy boost from the sun! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/6e449bde-81c2-4a4d-ae66-8338d3e3a15e/Running+in+Sun.png Sunlight Increase Energy Level As mentioned previously, sunlight helps improve your sleep. Improved sleep can help lead to increased energy levels. Also, as we just learned, sunlight boosts serotonin levels. Serotonin helps people feel more calm, alert, and happier! Those with higher serotonin levels have better energy. In contrast, people with lower serotonin often feel depressed. A common symptom of depression is lack of energy or motivation. Go outside and get a natural energy boost from the sun! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/4c5ffe29-7c30-4d5d-a547-c268730e2ff6/Screenshot+2023-11-04+at+8.37.07+PM.png Sunlight - Bright Light Therapy (BLT) Have you ever heard someone mention a "happy light" and wondered what it is? Well, it turns out that a happy light is just another name for bright light therapy (BLT), which is sometimes also referred to as light therapy or phototherapy. BLT refers to sitting in front of a LED light for approximately 20-30 minutes first thing in the morning! These specific lights produce a spectrum and intensity of light that simulates the sun. Bright light therapy is primarily used during the winter months to help people regulate their light/dark or sleep/wake and circadian rhythm cycle. The bright light in the morning stimulates your body’s serotonin production (the neurotransmitter involved in mood stabilization) and regulates melatonin (hormone that promotes sleep) in the evenings. You can find the bright light therapy I use here by Verilux. While there’s no way to prevent seasonal affective disorder, you can utilize bright light therapy to help manage symptoms. Speak to your medical provider if you believe you may benefit from bright light therapy! https://images.squarespace-cdn.com/content/v1/64f29e45ff6f411077555548/7bb297cf-916b-41dc-bcb8-5ca216b9dbe0/Sun.jpg Sunlight - Sunlight Summary There are SO many benefits of sunlight! Sunlight can aid sleep, boost your immune system, enhance your mood, increase energy levels, relieve stress, and strengthen bones. Some people may experience seasonal affective disorder where they have a lower mood in the winter when they’re not getting as much sunlight. Bright light therapy can be helpful for those struggling with seasonal affective disorder. There’s also no harm in getting your vitamin D level checked to see if you need more sunlight or could benefit from a supplement. Thanks for reading! Go outside and get some sunlight today! Disclaimer: This blog section is meant to provide general advice about mental health. By no means should this information be taken as a personal treatment plan. 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