Using physical activity, sleep and nutrition to better your mental wellbeing
Mental health awareness is important all year round and as a Remedi member we want to encourage you to prioritise your mental health. We're taking a look at three essential pillars that can help you maintain a healthy mind: physical activity, sleep and nutrition.
Physical activity releases endorphins
Physical activity is a powerful tool for boosting mental wellbeing. It releases endorphins, which are brain chemicals that act as natural pain and stress relievers. According to the World Health Organization's guidelines, adults should do one of the following every week for substantial health benefits:
- At least 150 to 300 minutes of moderate intensity physical activity
- At least 75 to 150 minutes of vigorous intensity aerobic physical activity
- An equivalent combination of moderate intensity and vigorous intensity activity
The organisation also says that regular physical activity is proven to help prevent and manage non-communicable diseases like heart disease, stroke, diabetes and several types of cancer.
The benefits of staying active don't end there. A study reported that physical activity offers significant advantages in alleviating symptoms of depression, anxiety and distress in a wide range of adult populations, adding that "physical activity should be a mainstay approach in the management of depression, anxiety and psychological distress".
Proper sleep is important for your wellbeing
A paper published in April 2018 noted that insomnia (a common sleep disorder), as a symptom, is interconnected with mental health problems and can indicate the presence of major depressive disorder with 60% to 70% accuracy. Don't underestimate how crucial a good night's rest is for your wellbeing.
Here are tips to help you get quality sleep:
- Avoid electronics an hour before bedtime or just dim all your lights
- Find a balance between good quality sleep and a good quantity of sleep
- Drink a cup of chamomile tea before bed
Feel better from within
Eating well helps you feel better from within. A balanced diet, rich in essential nutrients and minerals, is essential for overall health and wellbeing.
A Mediterranean diet for a healthy mind includes:
- Leafy greens and other plant-based foods
- Foods rich in Omega-3 fatty acids (like fatty fish, walnuts and avocado)
- Extra virgin olive oil
- Dark chocolate with at least 70% cocoa
- Nuts and legumes (like beans, lentils and peas)
- Whole grains
- Plenty of water to stay hydrated
Staying active, proper sleep and good nutrition are a solid foundation for a healthier mind. When you invest in them, you can lead a healthier, happier and more fulfilling life.
As a member of Remedi you have access to the Mental Health Care Programme, either through your network psychologist or Premier Plus GP, where you can get added support for dealing with major depression for six months.
This includes cover for:
- Prescribed medications,
- Psychotherapy sessions (both individual and group, online and in-person)
- Extra consultations with your GP for monitoring your progress
As of January 2024 internet-based cognitive behavioural therapy via the SilverCloud platform is also included in the Mental Health Care Programme!
Qualifying members also get access to a programme to prevent relapses, which covers:
- Psychiatry consultations
- Counseling sessions
- Coordination of care services
For more details on the 2024 mental health enhancements, refer to page 38 of your benefit brochure.
Learn more about the steps to follow for you to access essential benefits for your journey towards mental health care by following the link provided.