Mental Health Awareness Week

Recent research reported that the incidence of mental health disorders has been increasing in recent years. The number of common mental health problems increased by 20% from 1993 to 2014. 

Women are more likely to experience more mental disorders than men, although perhaps that is because women are more likely to discuss and report these issues. A further study reported that one in three Brits avoid seeking mental health support due to the stigma of appearing "weak." The survey found that 21% believe therapy seekers are mentally weak, a sentiment most prevalent among Gen Z (25%).

What is more chilling is the fact that 20% of children aged 8 to 16 have a probable mental disorder, up from 12% in 2017. 

The most commonly reported mental health problems include depression and anxiety, which are also closely linked to various lifestyle factors such as diet, exercise, sleep and stress management. 

Here are some top tips to help optimise your mental health based on the latest research:

1. Adjust your daily diet 

• The Mediterranean diet, rich in vegetables, fruits, whole grains, legumes, nuts, fish and olive oil is associated with a 32% improvement in mental health. Increase your intake of these foods specifically at each meal and snack, and consider smoothies too.
• Increase your intake of fatty fish such as salmon and mackerel. Omega-3 intake is associated with better mental health.
• Improve gut health with probiotics, prebiotics and protective polyphenols through both food and functional smoothies such as B.fresh Gut Health Berries and Gut Health Greens.
• Control your caffeine intake. Moderate doses of caffeine as found in our Energy shot or 1-2 cups of coffee consumed earlier in the day are actually beneficial to mental health. Although daily intakes greater than 400 mg/day are likely to negatively impact mental wellness perhaps via sleep disturbances and increased anxiety. 
• Reduce your intake of ultra processed foods, which increase inflammation, harm the gut and result in energy and mood rollercoasters. These foods are incredibly damaging to your mental health. If you do consume these foods then add Turmeric shots to counter the increase in inflammation. 

2. Hydration

• Dehydration is linked to poor mental health. Low fluid levels are linked to hormonal changes, cognitive impairment and poor sleep. So ensure you are meeting basic fluid needs. 

• Sugar sweetened beverage consumption is associated with mental health problems. Mental health issues were 26% higher in those that drank more SSB’s. 

• Replace soft drinks with functional drinks such as juices or smoothies to not only hydrate, but provide valuable micronutrients too.

3. Exercise and activity

• Moderate intensity activity within your daily life, such as walking or cycling outdoors is associated with a 40% reduction in depressive symptoms. Aim for 8 - 10,000 steps per day for maximum benefit. 

• Completing 2-3 challenging and intense resistance training sessions per week helps to improve mood and reduce anxiety. Just be sure to support your recovery with our Recover juice so that you can be consistent with this routine. 

• Taking part in some social activities, whether than be team sports or group exercises classes is associated with improved mental wellness. Find a group in your local area, perhaps a simple run or walking club. If you cannot find one, why not create one? 

4. Sleep

• Insufficient sleep and poor sleep quality are both associated with poor mental health. 

• Having a consistent sleep routine, that involves sleeping and waking at the same time, sleeping for the same duration of 7 - 9-hours per night and in the same, dark, cool conditions is highly recommended.

• Adding relaxation techniques or a warm shower or bath before bed, alongside sleep supplements or the B.fresh Sleep shot containing L-tryptophan is also of great benefit. 

5. Lifestyle and behavioural techniques

• Practices such as mindfulness, meditation and yoga are all shown to enhance mental wellness and reduce symptoms of depression, anxiety and stress. 

• Sunlight exposure early in the day can support with vitamin D synthesis and circadian rhythms. Supplementing with vitamin D during the winter with Turmeric Immunity shots. Taking walks in green spaces, outdoors in nature is of great value. 

• Limiting alcohol is also recommended. Alcohol is a depressant and can negatively impact anxiety and sleep. 

Conclusion

Modern life appears to be negatively impacting our mental health. So now more than ever we need to do everything that we can to support our mental wellbeing with the 5 lifestyle levers that are known to benefit. Through our natural, nutrient dense juices, smoothies and shots B.fresh can support you in this quest. 

- Written by Expert Nutritionist Matt Jones