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The Power of Diet, Sleep, and Exercise for Better Mental Health

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The Power of Diet, Sleep, and Exercise for Better Mental Health

Mental health is a cornerstone of overall well-being, influencing how we think, feel, and act. Among the many factors that contribute to mental health, three stand out as particularly impactful: diet, sleep, and exercise. These “big three” health behaviors are interconnected and essential for maintaining a healthy mind.

1. Diet: Fueling Mental Wellness

What we eat has a profound effect on brain function and mental health. A balanced diet rich in vitamins, minerals, antioxidants, and healthy fats supports optimal brain performance.

  • Brain Function: Nutrient-dense foods like fruits, vegetables, whole grains, and omega-3-rich fish enhance cognitive function and reduce the risk of depression[1][2].
  • Mood Regulation: Diets high in refined sugars and saturated fats can negatively impact mood by causing inflammation and oxidative stress in the brain[1].
  • Practical Tips: Incorporate more raw fruits and vegetables into your meals while minimizing processed foods for better mental clarity and emotional stability[3].

2. Sleep: The Foundation of Mental Health

Sleep is essential for emotional regulation, memory consolidation, and stress management. Poor sleep can exacerbate anxiety, depression, and even psychosis.

  • Mental Health Benefits: Studies show that improving sleep quality significantly reduces symptoms of depression, anxiety, and stress[4][5].
  • Cognitive Skills: Adequate sleep enhances attention, learning, and problem-solving abilities while helping us cope with daily stressors[5].
  • Sleep Hygiene Tips:
    • Maintain a consistent sleep schedule.
    • Avoid screens before bedtime to reduce blue light exposure.
    • Engage in relaxing activities like reading or meditation before sleeping[2].

3. Exercise: A Natural Antidepressant

Physical activity is a powerful tool for boosting mental health. It not only improves mood but also builds resilience against stress.

  • Mood Boosters: Exercise releases endorphins and dopamine, which alleviate symptoms of depression and anxiety while enhancing feelings of well-being[1][6].
  • Cognitive Benefits: Regular exercise sharpens memory, fosters creativity, and improves problem-solving skills by increasing blood flow to the brain[7][8].
  • Optimal Routine: Aim for 150 minutes of moderate activity per week. Activities like team sports, cycling, or yoga are particularly effective[6][2].

The Synergy Between Diet, Sleep, and Exercise

These three pillars work together to create a virtuous cycle:

  • A healthy diet provides the energy needed for exercise.
  • Regular physical activity promotes better sleep.
  • Quality sleep enhances decision-making around food choices and exercise routines[9].

Conclusion

Diet, sleep, and exercise are not just lifestyle choices—they are essential components of mental health care. By prioritizing these habits, we can boost our mood, sharpen our minds, and build resilience against life’s challenges. Start small by making one positive change today; your mind will thank you!

⁂

  1. https://ezra.com/blog/how-does-diet-and-exercise-affect-mental-health  
  2. https://home.cern/news/news/cern/sleep-nutrition-and-exercise-your-mental-healths-best-friends  
  3. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.579205/full
  4. https://pmc.ncbi.nlm.nih.gov/articles/PMC8651630/
  5. https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health 
  6. https://www.uclahealth.org/news/article/the-link-between-exercise-and-mental-health 
  7. https://squatwolf.com/en-ca/blogs/fitness/exercise-and-mental-health
  8. https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2023.1074418/full

Essential Principles for Your Healing Journey

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Shed Substance Shame

We’re exploring the foundational building blocks for a powerful recovery program that goes beyond just letting go of drugs and alcohol. Understanding the importance of emotional regulation and facing inner struggles like depression and trauma is essential for genuine healing and growth.

Checking our ego at the door and addressing shame from substance abuse are vital steps in the recovery process. We discuss the concept of “knowing thyself to be true,” breaking free from external influences and taking responsibility for our actions.

Through a spiritual curriculum, we create new neural pathways, defying the drinking culture’s pressure. Recovery isn’t solely about abstinence; it’s about growth and functioning. We also discuss the significance of embracing our intuition and learning to live with emotional pain and grief in a transformative way.

Accepting what is and moving forward without attempting to bend reality is essential for a fulfilling life. Let’s empower ourselves to embrace a naturally high state of being and find inner peace. Tune in and discover the keys to a fulfilling recovery journey.

In this episode, you will learn the following:
1. The importance of emotional regulation.
2. Know thyself to be true and take responsibility.
3. Creating new neural pathways.
4. Recovery is not always about abstinence.
5. Learning to live with emotional pain.

Resources:

Connect with me on instagram: @theholisticrecoveryspecialst & @the_recovery_concierge

You can find Naturally High’s Podcast Transcripts here: https://therecoveryconcierge.com/?page_id=744

TRAUMA RECOVERY FACILITATOR TRAINING: Discover a comprehensive, integrative care method for sustainable change and optimal well-being as a trauma-informed facilitator blending evidence-based methodologies of neuroscience, attachment theory, nervous system regulation, epigenetics, and relational somatic healing that will transform all areas of your life and that of your clients. Learn more & get on the waitlist! https://www.invokingthehealer.com/trauma-recovery-facilitator-waitlist

Key Words:

life, recovery, learn, abstinence, good, substances, experience, drinking, growth, trauma recovery, feeling, thought, stifled, addiction, relationship, tools, feel, build, teachable moment, alcohol

Discovering Your Healing Potential with Elias Abdel Ahad

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Healing for Growth and Wellbeing

In today’s episode, I sit down with the brilliant Elias Abdel Ahad to dive into the depths of healing and growth. We’ll uncover the secrets of understanding our body’s needs beyond psychotherapy and manual therapy.

Elias starts by shedding light on the importance of integrating all the components of the human body. He explains how the intricacies of the ego connect to our physical body and how our upbringing plays a significant role in who we are today. We then explore various vagus nerve exercises, including ones involving the heart and phrenic nerve, to calm the nervous system and reconnect our thought process to a rhythmic flow.

We delve into the powerful integration of the gut and brain. Elias enlightens us on the gut’s role in producing serotonin and the importance of being mindful of our eating habits to maintain our health and wellbeing. Depression can stem from imbalances but we have tips for taking agency for our own health and well-being.

From there, we dive into the necessity of changing the model of health, including conscious parenting and healing. Healing is not about removing trauma but learning to deal with it flexibly. The journey toward change requires awareness and willingness. This conversation is a gentle reminder of the power of understanding ourselves from within.

In this episode, you will learn the following:
1. Ego stems from the heart and the brain.
2. Practical tips for eating better.
3. The first muscle that gets affected by trauma.
4. The model of health needs to be changed.
5. The muscles are the trashcan of the psyche.

Resources:

Connect with me on instagram: @theholisticrecoveryspecialst & @the_recovery_concierge

You can find Naturally High’s Podcast Transcripts here: https://therecoveryconcierge.com/?page_id=744

TRAUMA RECOVERY FACILITATOR TRAINING: Discover a comprehensive, integrative care method for sustainable change and optimal well-being as a trauma-informed facilitator blending evidence-based methodologies of neuroscience, attachment theory, nervous system regulation, epigenetics, and relational somatic healing that will transform all areas of your life and that of your clients. Learn more & get on the waitlist! https://www.invokingthehealer.com/trauma-recovery-facilitator-waitlist

Key Words:

trauma, body, heart, brain, people, guts, alcohol, clients, deeper, fascia, person, started, osteopath, rigidity, studied, digest, work, thoughts, stems, muscle

Unlocking the Secrets of the Nervous System and Reconnecting Within

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Somatic Therapies

In this fast-paced world, it’s important we pause and take the time to reflect on who we are and what truly nourishes our souls. There is no one-size-fits-all approach. Holistic health recognizes that each individual has unique requirements and that healing should be tailored accordingly. That’s why somatic therapies, once considered alternative, are now gaining mainstream recognition. They address not only the physical aspects of our well-being but the emotional and energetic dimensions, allowing for a comprehensive healing experience.

Often, we seek solutions by focusing solely on the surface symptoms, but getting to the root cause is paramount. However, it’s important to acknowledge that we can’t always start there. Our innate desire for safety drives us to detect threats, whether real or perceived. Chronic trauma and stress can shape us and inadvertently hinder us from receiving the beautiful gifts that relationships and connection offer.

What if the very armor you’ve built to protect yourself from harm prevents you from embracing love, joy, and deep connections? I invite you to join me as we embark on a journey of vulnerability and discover the power of taking off our armor with co-regulation. Co-regulation becomes the first step towards self-regulation, allowing us to cultivate healthier relationships and create harmonious connections with the world around us.

As we explore these transformative ideas, I invite you to take a moment to reflect on your journey of self-discovery. By investing time and energy into understanding ourselves, we open the door to a life filled with purpose, fulfillment, and abundance.

In this episode, you will learn the following:
1. We need to know who we are and what we really need.
2. The importance of getting to the root of the problem.
3. The detection of a threat or a perceived threat.
4. What happens when your adaptive mechanisms become the very thing that prevents you from receiving all the wonderful things that relationships and connection can offer?
5. How do we get healthy co-regulation?

Resources:

Connect with me on instagram: @theholisticrecoveryspecialst & @the_recovery_concierge

You can find Naturally High’s Podcast Transcripts here: https://therecoveryconcierge.com/?page_id=744

TRAUMA RECOVERY FACILITATOR TRAINING: Discover a comprehensive, integrative care method for sustainable change and optimal well-being as a trauma-informed facilitator blending evidence-based methodologies of neuroscience, attachment theory, nervous system regulation, epigenetics, and relational somatic healing that will transform all areas of your life and that of your clients. Learn more & get on the waitlist! https://www.invokingthehealer.com/trauma-recovery-facilitator-waitlist

Key Words:

feel, money, nervous system, regulation, life, science experiment, holistic healing, behavioral change, safe, eye contact, good, create, reprogram, order, disservice, naturally, recovery, family, patterns, armor

Healing, Relationships, and the Power of Movement with Lisa Messina

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Healing Relationships

Join us for a captivating conversation with Lisa Messina, a certified relational somatic & trauma-trained coach. In this episode, Lisa shares her inspiring journey of healing and personal growth. From practicing yoga in India to discovering the power of body-based practices, mindfulness, and heart-centered exercises, Lisa guides us through her transformative experiences.

Through her own story, Lisa emphasizes that we all navigate our own unique paths of healing. She sheds light on the profound transformations that occur when we allow emotions to surface. Lisa also explores the impact of cultural and generational factors on our healing journeys, stressing the significance of self-inquiry and relational work.

Lisa reveals that relationships are one of the missing pieces to people’s healing, providing a safe space for emotional exploration. She emphasizes the importance of co-regulation and highlights how early childhood attachments and emotional bonds shape our lives.

Finally, Lisa discusses the gifts she has received from the polyvagal theory and the importance of developing an intimate relationship with our bodies. She introduces her unique movement offering, combining Pilates, mobility, and dance, which is accessible online.

In this episode, you will learn the following:
1. How we all come through our own funnels of healing.
2. Feeling things from the inside that you have never felt before.
3. What is co-regulation?
4. When we shut ourselves off, we dim the light that comes with it.
5. The fear of feeling is what perpetuates suffering.

Resources:

Connect with me on instagram: @theholisticrecoveryspecialst & @the_recovery_concierge

You can find Naturally High’s Podcast Transcripts here: https://therecoveryconcierge.com/?page_id=744

TRAUMA RECOVERY FACILITATOR TRAINING: Discover a comprehensive, integrative care method for sustainable change and optimal well-being as a trauma-informed facilitator blending evidence-based methodologies of neuroscience, attachment theory, nervous system regulation, epigenetics, and relational somatic healing that will transform all areas of your life and that of your clients. Learn more & get on the waitlist! https://www.invokingthehealer.com/trauma-recovery-facilitator-waitlist

Key Words:

feel, experience, relationship, healing, body, practices, relational, process, yoga, understand, self healing, movement, space, heal, bubbling, people, dance, talk

Holistic Approaches for Optimal Health

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Impact of Trauma on Well-Being

In this throwback to my very first episode, I share my own transformative story of healing myself and my family, setting the stage for an inspiring and empowering exploration of optimal health.

Throughout this podcast, I aim to challenge the traditional approaches to healing that have been ingrained in our society. Together, we’ll question the effectiveness of the 12-step model of recovery and advocate for new modalities in mental health. I’ll guide you on a path to overcome the shackles of shame and unworthiness, empowering you to speak your truth and embark on a personal transformation.

I’ll also share insights gained from personal experiences and mentorship under renowned psychiatrists. Together, we’ll explore how trauma becomes stored in our tissues, affecting both our mental and physical well-being. We’ll challenge the prevailing treatment models for addiction and recognize that true healing lies within ourselves.

In this episode, you will learn the following:
1. How to overcome shame and unworthiness.
2. Trauma will live with you way beyond the inciting incident.
3. The secret to creating change lies within you.
4. What happens after an exciting incident is just as important if not more to optimal health.

Resources:

Connect with me on instagram: @theholisticrecoveryspecialst & @the_recovery_concierge

You can find Naturally High’s Podcast Transcripts here: https://therecoveryconcierge.com/?page_id=744

TRAUMA RECOVERY FACILITATOR TRAINING: Discover a comprehensive, integrative care method for sustainable change and optimal well-being as a trauma-informed facilitator blending evidence-based methodologies of neuroscience, attachment theory, nervous system regulation, epigenetics, and relational somatic healing that will transform all areas of your life and that of your clients. Learn more & get on the waitlist! https://www.invokingthehealer.com/trauma-recovery-facilitator-waitlist

Key Words:

life, trauma, people, addiction, recovery, healing, high, feel, years, heal, adversity, experience, naturally, substance, speak, live, shame, models, journey, find

Creating Your Present Self with Intention

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Break Free from Self-sabotage

Take a moment to pause, breathe, and join me on a transformative journey as we explore the depths of self-sabotage and discover the path to breaking free from self-imposed barriers. Together, let’s unravel the answer to a question that resonates within each of us: “How do we get out of our own damn way?” You’ll find solace in the wisdom I share, as we gently navigate introspection and personal growth.

In this episode, I invite you to embrace the unchangeable aspects of life, release the weight of regrets, and instead, redirect our focus towards a brighter future filled with positive growth and personal development. Together, we’ll find peace in accepting what cannot be undone and embracing the infinite possibilities that lie ahead.

In this episode, you will learn the following:
1. How do we get out of our own damn way?
2. Who do you need to be to have the goal or desire?
3. Losing faith means you’ve lost the message.
4. What are some of the non-negotiables?

Resources:

Connect with me on instagram: @theholisticrecoveryspecialst & @the_recovery_concierge

You can find Naturally High’s Podcast Transcripts here: https://therecoveryconcierge.com/?page_id=744

TRAUMA RECOVERY FACILITATOR TRAINING: Discover a comprehensive, integrative care method for sustainable change and optimal well-being as a trauma-informed facilitator blending evidence-based methodologies of neuroscience, attachment theory, nervous system regulation, epigenetics, and relational somatic healing that will transform all areas of your life and that of your clients. Learn more & get on the waitlist! https://www.invokingthehealer.com/trauma-recovery-facilitator-waitlist

Key Words:

life, create, awareness, birthright, faith, doubt, history, integrity, version, receiving, results, hear, self healing, present moment, reason, recovery, goal, naturally, personal, future

The Transformative Gifts of Trauma Healing with Bianca Stefina

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Trauma and Mental Illness

Jeanne is joined by Bianca Safina, a certified clinical trauma specialist, who brings her expertise and passion for trauma healing to the forefront. Together, they delve into the pervasive stigma surrounding mental illness that exists even within the clinical practice, highlighting how it perpetuates a harmful cycle.

They’re talking all about the relationship between trauma and mental illness, drawing from Bianca’s extensive background in the field. There is so much weight to trauma but there is also the potential for growth and resilience within it. Bianca introduces the salutogenic approach to trauma, which focuses on identifying and fostering the strengths and assets of individuals impacted by traumatic experiences as well as tools for emotional regulation.

Bianca’s deep-seated passion for trauma healing is illuminated as she shares personal stories of her own encounters with trauma and how it has affected her family and friend group. In reflecting on the gifts that emerge from trauma healing, Jeanne and Bianca highlight the resiliency and personal growth that can be attained.

In this episode, you will learn the following:
1. How does trauma play a role in children’s behavior?
2. What has happened to you and what have you gone through to see the world in the way that you do?
3. What are your top tools to help emotionally regulate or engage in a conversation with them?
4. What are some of the gifts when we’re on the other side?
5. What have you noticed in the family dynamics?

Resources:

Connect with me on instagram: @theholisticrecoveryspecialst & @the_recovery_concierge

You can find Naturally High’s Podcast Transcripts here: https://therecoveryconcierge.com/?page_id=744

TRAUMA RECOVERY FACILITATOR TRAINING: Discover a comprehensive, integrative care method for sustainable change and optimal well-being as a trauma-informed facilitator blending evidence-based methodologies of neuroscience, attachment theory, nervous system regulation, epigenetics, and relational somatic healing that will transform all areas of your life and that of your clients. Learn more & get on the waitlist! https://www.invokingthehealer.com/trauma-recovery-facilitator-waitlist

Key Words:

trauma, experiencing, behavior, change, mental health, healing, talking, clients, hallucinations, absolutely, approach, learn, people, heal, focuses, family, severe trauma, broken, education

Personal Reflections and New Beginnings

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Discover Yourself

If you find yourself standing at a crossroads, yearning for a new direction, know that you’re not alone. Together, we’ll embrace the power of change and embark on a journey of self-discovery, leading us to alternative paths that align with our truest desires. By bravely stepping into the unknown, we open ourselves up to transformative experiences and boundless growth.

In our quest for self-improvement, we’ll explore an important question: What do we stand to lose and gain in different aspects of life? By mindfully weighing the potential risks and rewards, we gain clarity and make conscious choices that propel us toward holistic growth.

True transformation begins within. Through introspection and self-awareness, we lay the foundation for profound personal growth. Together, we’ll nurture a deeper understanding of our strengths, weaknesses, and aspirations. By embracing our authentic selves, we create a solid platform from which to thrive and radiate positive energy to those around us.

In this episode, you will learn the following:
1. When you live with someone, you experience unparalleled personal growth.
2. People pleasing is all about selflessly giving to others in order to avoid prioritizing our own needs.
3. If I have no desire to remain where I am, I have no alternative but to find a new path.
4. What is there for you to lose and what can you potentially gain?
5. It is essential to begin with oneself because that is where true transformation begins.
6. Our journey is perpetual and will never reach a definitive conclusion.
7. The significance of sharing what you are currently engaged in.

Resources:

Connect with me on instagram: @theholisticrecoveryspecialst & @the_recovery_concierge

You can find Naturally High’s Podcast Transcripts here: https://therecoveryconcierge.com/?page_id=744

TRAUMA RECOVERY FACILITATOR TRAINING: Discover a comprehensive, integrative care method for sustainable change and optimal well-being as a trauma-informed facilitator blending evidence-based methodologies of neuroscience, attachment theory, nervous system regulation, epigenetics, and relational somatic healing that will transform all areas of your life and that of your clients. Learn more & get on the waitlist! https://www.invokingthehealer.com/trauma-recovery-facilitator-waitlist

Key Words:

people, recovery, feel, work, love, results, part, naturally, life, trauma, relationship, showing, talk, create, share, beautiful, heal, podcast, body, belongs

Letting Go: Unburdening Your Mind for Inner Freedom

by with No Comment Podcast

Learned Judgment

In this insightful episode, we dive deep into the fascinating topic of judgment as a learned behavior. Together, we’ll explore how judgment goes beyond evaluating others and actually stems from unresolved issues within ourselves.

Are you ready to examine how you show up in life? Join me as we explore the crucial moment when you decide to walk the talk and follow through on your commitments. Discover the power of aligning your actions with your words and the profound impact it can have on your personal growth and authenticity.

Life isn’t always a smooth ride, but that’s okay. Think of it like driving a new car or riding a bike for the first time. I’ll guide you through embracing the challenges as opportunities for self-development and transformation. Now, let’s address the elephant in the room: self-sabotage. Can we truly get out of our own way? Together, we’ll explore practical strategies and insights to overcome the barriers that hold us back from reaching our full potential.

But what if we ignore the imprints in our subconscious? Join me as we delve into the potential consequences of neglecting these deep-seated patterns and gain a fresh understanding of the importance of repairing and nurturing our subconscious mind. By releasing mental burdens, we can achieve a state of peace and balance. I’ll provide you with valuable techniques to let go of negative thoughts and emotions, allowing you to experience the transformative power of mental liberation.

In this episode, you will learn the following:
1. Judgment is about unfinished business within ourselves.
2. How do we show up in life? When do you decide that you’re actually going to do what you say you will do?
3. Nothing has to be easy. It’s like driving a new car or riding a bike for the first time.
4. What happens if you don’t repair some of the imprints in your subconscious?
5. When you lift your mental burdens, there’s no internal stress.

Resources:

Connect with me on instagram: @theholisticrecoveryspecialst & @the_recovery_concierge

You can find Naturally High’s Podcast Transcripts here: https://therecoveryconcierge.com/?page_id=744

TRAUMA RECOVERY FACILITATOR TRAINING: Discover a comprehensive, integrative care method for sustainable change and optimal well-being as a trauma-informed facilitator blending evidence-based methodologies of neuroscience, attachment theory, nervous system regulation, epigenetics, and relational somatic healing that will transform all areas of your life and that of your clients. Learn more & get on the waitlist! https://www.invokingthehealer.com/trauma-recovery-facilitator-waitlist

Key Words:

life, judgment, people, easy, present moment, resistance, heal, person, healing, hear, burdens, untangle, high, imprints, judging, responsibility, healer, clench, lead