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Balanced eating & fluids

A little sliver of reflection from my survival guide…

Now we all know we should be eating healthily, drinking enough water, and not drinking too much alcohol. However, what we may not be aware of is that when we are struggling with painful emotions or challenging thoughts, we often turn to sugar, fast foods and increased alcohol consumption. All three of these can increase negative thoughts and feelings, especially if we are doing this on a regular basis and have increased the consumption of our alcohol intake. This has been proven to increase our anxiety, depressive thoughts and panic attacks.

Balanced eating that includes a variety of nutritious foods, drinking plenty of fluids, and reducing alcohol consumption can have significant benefits for our mental wellbeing.

Firstly, let’s explore a balanced diet…

  • Balanced eating is essential for maintaining good health, and it can have a positive impact on our mental wellbeing. Eating various nutritious foods can help us maintain a healthy body, improve our energy levels, and reduce our risk of developing chronic diseases
  • Research has shown that balanced eating that is high in fruits, vegetables, whole grains, and lean protein can have a positive impact on our mental wellbeing. For example, a study published in the Journal of Psychiatric Research found that a Mediterranean-style diet, which is rich in fruits, vegetables, whole grains, and lean protein, was associated with a lower risk of depression in adults!
  • Balanced eating can also improve our cognitive function, including our ability to focus and concentrate. A study published in the American Journal of Clinical Nutrition found that a diet that is high in omega-3 fatty acids, (which are found in fatty fish such as salmon), can improve our cognitive function as we age.

Now, let’s explore staying hydrated by drinking plenty of fluids throughout the day…

Dehydration can have a negative impact on our mood and cognitive function, and it can even lead to physical symptoms such as headaches and fatigue.

Drinking water, herbal tea, and other non-caffeinated beverages can help us stay hydrated and improve our mental wellbeing. A study published in the Journal of Nutrition found that even mild dehydration can have a negative impact on our mood. And a negative cognitive performance in young women.

And lastly, let’s explore alcohol…

Reducing alcohol consumption is another important factor in promoting our mental wellbeing. While alcohol can have a temporary mood-boosting effect, it can also have a negative impact on our mental health in the long term.

Excessive alcohol consumption can increase the risk of developing depression and anxiety, and it can also interfere with our sleep. This can have a negative impact on our mood and cognitive function. In addition, alcohol is a depressant, which means that it can cause feelings of sadness and lethargy.

While moderate alcohol consumption may not have a negative impact on our mental wellbeing, it is important to be aware of the risks associated with excessive drinking.

Of course,balanced eating, drinking fluids and having a reduced alcohol consumption is not a remedy for all mental health issues, and it is not a substitute for medication or therapy. However, it can be a valuable addition to a mental wellbeing plan, and it can help to improve our overall quality of life. In addition, balanced eating, staying hydrated, and reducing alcohol consumption, there are several other lifestyle factors that can promote our mental wellbeing.

Remember, over-sharing, and emotional dumping can have negative effects on our mental wellbeing and our relationships with others.

By practising active listening, respecting others’ boundaries, and monitoring our own emotions, we can build healthier, more positive connections with those around us.

Regular exercise, getting enough sleep, and managing stress are all important factors in maintaining good mental health.

So, why not give it a try?

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