Mental health has become an increasingly discussed topic in recent years, with a much greater volume of literature on the subject, including the importance of sharing problems with others, and efforts to reduce stigma associated with mental health issues.
In fact, research has shown that around 1 in 6 people are experiencing some kind of mental health problem at any given time. This highlights the importance of mental health as a vital aspect of your holistic wellbeing.
We always take an evidence-based approach, orientated towards holistic and Personalised Health, and aim to provide you with actionable knowledge and tips to help you on your journey to optimal health.
In this article we aim to provide you with evidence-based methods to improve your mental health through detoxing your body.
Mood
- One way to boost your mental health through what you eat is by ensuring your blood sugar levels remain constant. This can be beneficial in helping to avoid significant spikes and dips in your mood through the rapid or slow release of energy from glucose compounds in your food. This can be achieved by consuming foods with a low glycemic load, such as complex carbohydrates including starch, whole grains and vegetables. This low glycemic load is due to the fibrous structure of such foods, which ensures slower digestion, limiting the amount of insulin which needs to be produced to aid glucose absorption into cells.
- Additionally, strong evidence demonstrates the potency of omega-3, which can be found in oily fish, dark leafy vegetables, as well as some nuts and seeds, in helping to relieve symptoms of depression and anxiety, thus boosting your mental health and improving your mood. Studies have shown that the rates of depression tend to be higher in countries that have low omega-3 intake, and vice versa. Sufferers of depression and related conditions were also found to have measurably lower bodily concentrations of fatty acids, a compound of omega-3.
Energy
- A good detox programme provides you with the nutrients needed by your body to process and eliminate toxins, as well as to carry out daily activities effectively. One key aspect of this is staying hydrated, which can take various forms, including drinking filtered water, fresh herbal teas, smoothies and juices. While juices may remove a significant amount of the fibre of certain fruits and vegetables, which can result in a speeded-up digestion and absorption of glucose and spikes in energy levels, they do also allow you to consume much more in the way of nutrients due to the lack of bulk as a hindrance to this. Therefore, a combination of whole and fresh foods, juicing, and supplements, provides the most far-reaching detoxification benefits, and ensures a constant balance in energy levels, as well as better ability to focus and concentrate.
Sleep
- Studies suggest that keeping a careful hold over what you eat and drink in the four to six hours preceding going to sleep can significantly effect both the length and quality of your sleep, which in turn can have an impact on your energy levels and overall mental health during the daytime. For example, it is recommended not to consume stimulants such as nicotine and caffeine less than at least four hours before sleep, as theses substances will make falling asleep much more difficult due to the activating effect they have on your brain. Ensure also that you are satisfactorily full before going to sleep, as an empty stomach can also disrupt your ability to stay asleep. However, it is advised not to eat as far as possible in the couple of hours before bedtime, which would result in your body having to digest food while you are sleeping, which detracts from your natural nightly detox processes.
- Lifestyle factors such as regular exercise have been scientifically proven to promote better sleep. Exercise not only contributes to falling asleep faster, but can also leave you waking up feeling more refreshed and energised, as well as boosting your body’s immune system, improving cardiac health, and decreasing stress and anxiety through the release of endorphins and other hormones. In addition, it is important to incorporate other activities into your bedtime routine to maximise the quality of your sleep, such as taking a warm bath to relax your muscles, and limiting the usage of bright screens such as phones, laptops or televisions for a minimum of 30 minutes prior to sleep, in order to avoid triggering your brain to stay awake longer and signalling to your mind and body that it is time to slow down and relax.
Stress
- One proven way to reduce daily stress and improve your mental health is by consuming good amounts of fruits and vegetables, especially vibrantly-coloured ones – be guided by ‘eating a rainbow’. These different coloured fruits and vegetables contain high concentrations of polyphenols, as well as being key contributors of other vitamins and minerals beneficial in reducing inflammation, which has been shown to increase during periods of severe or chronic stress. Bananas, for example, contain significant amounts of dopamine, a mood-boosting chemical in the brain which can improve mood and act as an effective pick-me-up. Dark green leafy vegetables are a good source of magnesium, another vital nutrient for the body which can help to regulate blood pressure, and enable you to feel more relaxed. These too contain folate which is used in the production of dopamine in the body.
Takeaway
It’s no secret that mental health problems are becoming increasingly common, with many people leading increasingly stressful day-to-day lives, so adopting a number of the techniques mentioned in this article to boost your mental health through detoxing could result in a significant increase in your happiness levels, helping you on the path to becoming healthier in all aspects of your wellbeing.
To kickstart your health journey, why not come to Amchara for a relaxing health retreat?
Investing in a detox health retreat is a great way to kickstart your health journey, boosting your overall health. Come to our nurturing environment at Amchara where our experienced Personalised Health practitioners can work with you to explore positive lifestyle choices to help you achieve your health goals, with a tailored approach taking into account your individual circumstances. Our mission is to help you ‘Change for Good’.
Or if it’s difficult to find time to get away, try Amchara Juicery – cold-pressed, nutritious juices full of a selection of fruits and veg, delivered to your door to help you boost your health, naturally. Created by Amchara’s expert in-house health team, you can enjoy a range of fresh, organic juice cleanses (and super soups) at home.
We know that sharing knowledge and experiences can be an important part of achieving optimal health, we’d love to know if you have struggled with low mood and other mental health concerns and what strategies have worked for you.
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