Blog Archives - The Recovery Concierge Inc

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

March 24, 2025

by Jeanne Foot with No Comment Blog

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!

⁂

Discovering Your Healing Potential with Elias Abdel Ahad

July 26, 2023

by Jeanne Foot with No Comment Blog Podcast

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

Why you may wish to disconnect to reconnect; technology addiction is real!

February 2, 2018

by Jeanne Foot with No Comment Blog

Twice in this past week, I have seen two social media giants; Apple and Facebook publicly admit with data, showing the severity of their concerns, as to how clearly your smartphone is making you antisocial, unhealthy and that their technology is designed to hook people using the same neural pathways as gambling and drugs.

In fact, both Chris Marcellino who was one of the developers behind the iPhone’s “push notifications” as well as Sean Parker, Ex-President to Facebook, recently admitted that the world-bestriding social media platform, was designed to hook users with spurts of dopamine, a complicated neurotransmitter being released when the brain expects a reward or receives fresh information.

‘You’re exploiting a vulnerability in human psychology” states Sean Parker.

In other words, we live in times when the “norm” for the average user is to look at their iPhone a minimum of 150 times daily, even though they believe it is only half as much as they actually do, which can equate over an average lifespan of 7 years, states Eric Andrew-Gee.

The developers of this technology knew this dirty little secret and that in the back of their mind this would take a toll on the end users, but despite this knowledge went ahead and developed it anyway with great financial gain for themselves.

The term ‘addiction’ was traditionally referred to as being addicted to drugs and alcohol, and only in the most recent years we have learned that ‘process addiction’ which includes gambling, food, sex, co-dependency, gaming, and global social media can be just as problematic as the original definition causing harm to individuals and families at a great cost.

So, you may think by now that this may seem like an innocuous problem and there are lots of issues to really be concerned about, but let me be clear if Facebook and Apple have concerns, so should you. Now I don’t want to completely bore you with data and statistics, but I will provide a high-level overview of why you need to worry,

With 2 billion users worldwide on Facebook, although well intended to increase connection, it has its drawbacks and we have now created a culture of zombies who would prefer to look into their screens of their iPhone when walking, driving or riding in an elevator rather than lift their head and smile and say hello!

We are losing the ability to communicate in a ‘live’ manner leaving us feeling less connected and socially inept as well as the lack of connection impacts directly on our overall health and happiness. This is not just only happening in our personal lives, but it has infiltrated into our business lives as well with Zoom conferences, telemedicine and Skype for business. I do believe there is efficiency for this type of technology, but too often than not, it is not utilized in a balanced manner.

Not to mention the countless motor vehicle accidents that could have been prevented, had someone not had to text and drive or take a call when their eyes needed to be on the road.

When we first enter recovery, we learn that our substance misuse had a purpose, it kept us from our feelings and understanding our underlying issues which drove us to ‘act out’ in the first place. In other words, it was a coping mechanism for us not to be able to feel what might be painful and uncomfortable for us.

Being constantly distracted and preoccupied with technology is no different, something is overriding our consciousness and has highjacked our brain.

This is where it becomes dangerous. Herd mentality; just because everyone is doing it, doesn’t necessarily mean it is in your best interest to do so and you may wish to try a different approach. It is no different than our culture today, where alcohol is embedded everywhere.

We celebrate just about everything in life with alcohol including births, weddings, coming of age, funerals, country weekends.

I am not putting judgment on whether someone does or does not drink alcohol, but we must remember that alcohol is ethanol which is a poison to the body. Which brings me to my original point of ‘herd mentality’, just because everyone is doing it doesn’t necessarily mean it is in your best interest or that it is good for you, or that you have to join in.

By now you may be asking what can you do when everyone around you is doing it?

Designate times and places that are technology free zones. You can start easily with no phones at the dinner table. Know your corporate policy at work.

Maybe at your next meeting, put your cell phone away, lead the way. Set some rules around what fits you and your family. Experiment by taking one day a week from being plugged in, yes 24 hours of no Wi-Fi, iPhone Gaming, or TV, witness what you notice.

By now you may be thinking it might be a good idea to get a head start on this trend as there is much discussion worldwide as to how to best manage the damage of being plugged in 24/7.

The way of the future is to encourage all of us to be more connected and that doesn’t mean only virtually anymore. Currently, there is a global movement emerging as Government Leaders, Businesses, Educators, Facebook, and Apple developers are becoming socially conscious and formulating policies as to how to mitigate the damage that too much technology can cause. They are trying to awaken us to the potential damage and empower us to walk through our lives more mindfully and just maybe, we may all have to disconnect to reconnect.

Finding Recovery in Recovery

November 20, 2017

by Jeanne Foot with No Comment Blog

We live in times where the pace is frenetic with constant stimulation through technology and endless demands which creates a negative impact on our brain and coping mechanisms. Our options as to how we spend our time are numerous. Our brains are overstimulated, and we have become a society that is addicted to the constant distractions and chaos.

We have also become accustomed to having what we want and when a situation doesn’t go as planned, we have very little tolerance to accept reality. We may feel we either need to manipulate and control the situation to get the outcome we so desperately want, or alter our reality so we do not have to deal with it. There is a desperation present. We feel we need more control of our lives as we witness the volatility of our world today, with little idea as to how we can have influence or impact.

Sadly, the moment of control is an illusion and our fear of what we cannot face will rear its ugly head, once again.

For people in Recovery we learn quickly that we do not have the luxury of anesthetizing our emotions anymore and we are left with the stark reality of having to tolerate what we are feeling.

For a newbie, this is a hard task to learn.

Accepting my feelings is contrary to what I have always done. I learned as a young child when a situation feels intolerable to disconnect and check out, whether it be emotionally or physically. Not being present in the moment meant survival was possible.

Being able to cope effectively with all your emotions without resorting to using drugs and alcohol is the first step to achieving emotional stability. Allowing yourself to be able to fully experience all the emotions that arise without stuffing, disconnecting or acting out in unhealthy ways.

What a concept for those of us who have spent our whole life trying to run from ourselves.

The way through the discomfort is to fully lean into the discomfort.

Over time I have been able to witness what is playing out for me emotionally in real-time. That my subconscious mind has a sense of when I am triggered by my history that has very little to do with the moment being presented.

This process allows me to pause and choose again as to how I wish to react to what is triggering me!

I know that in no time at all another new thought or situation will come my way that may emotionally upset me but it is my reaction that is paramount regarding the outcome. Nowadays, I can witness my thoughts without attachment or become emotionally triggered and. Here lies the sweet spot of emotional sobriety, where I am able to accept and tolerate and not have to react or do anything about it.

Hmm, is it really that easy?

Building resiliency in all areas of your life is the key to achieving emotional sobriety and long-lasting happiness but it doesn’t happen without hard work and a course of action.

The cornerstone of my Recovery is dedicating time to set my day up for happiness and success by having a Daily Practice that consists of prayer, meditation, gratitude and breath work allowing me to become more resilient and glide through my day more easily.

Abstinence from active ‘using’ is the necessary first step to enter into recovery but it is not enough to keep you on the path unless you start to look at what the triggers are that make you want to use in the first place.

This took me a long time to get a handle on as a victim of unresolved trauma, depression and very little comprehension of how I ended up in the same place repeatedly.

I remember hearing the phrase “frequency of addiction” a term coined by my friend and mentor Tommy Rosen. It was as if the lights went on for the first time ever. It explained so clearly that one could recover from acute drug addiction and alcoholism but still be vulnerable to addictive behaviours and possible relapse. It was so clear to me that one can remain abstinent from drugs and alcohol and still be very unwell.

I wasn’t happy or stable and thought there was something pathologically wrong with me as compared to what had happened to me.

Over time I have been able to rework the patterning of my formative years, by playing back the trigger in slow motion and choose how I wish to react to the situation. I can acknowledge that there is an energetic and unresolved frequency (typically sub-consciousness) with very little understanding as to why this is having such a profound effect on me. It is a powerful force that will knock you off your game and sobriety if you are not aware how this will impact you.

Luckily today, my spiritual faith, being a witness to my patterns, acceptance of what is and my Daily Practice has allowed me to be able to handle anything that will come my way….because the sh*t will keep coming, and resiliency is the key!

Copyright © 2017 by Jeanne D. Foot, The Recovery Concierge Inc.
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, email the publisher, addressed “Attention: Permissions Coordinator,” at info@therecoveryconcierge.com

WATCH, LISTEN, TALK: SUPPORTING YOUR TEENS MENTAL HEALTH

January 31, 2017

by Jeanne Foot with No Comment Blog

We long for our “little girl or boy”, the sweet and compliant child in awe of their parents. But, every parent who has lived through the teen years can tell you about their day of reckoning, the grim day when your child suddenly knows everything and you know nothing because you just don’t understand!

The struggle for a parent is found in the tension between meeting your teens need for independence with your own need to remain in control of their safety and well being. How do we keep them safe and out of harms way? We worry about whether or not they will be influenced by their peers. Have we taught them all they need to know? How do we navigate their constantly changing moods?

These are tough questions to answer as parents and the answer lies in how well we prepare them. The morals and values we instill in them, the ways that we model coping, communication, and resiliency skills, all matter. When we are confident that we have prepared them, we can then allow them to live their life not ours, and I repeat living their life, and hope that if there are any mistakes made that they are not too costly.

The truth is, the world of a teenager is complex, challenging and a constant emotional roller coaster. Given the myriad of things that a teen is navigating each day, it is no wonder that they can become sullen, moody, aloof, and uncommunicative.

It is important for me to remind you, I am not an expert in child and adolescent psychology, psychiatry or social work but I am a parent who has lived experience with my own three children (3 entirely different individuals). In my both my work and personal life, I have supported families who have experienced severe and problematic behaviors with their children.

As a parent, how do you distinguish between a moody teenager and a youth struggling with their mental health? What signs should we be looking for?

Look for trends. Consistent behaviour over time, that is out of the ordinary, overly intense, or a marked decline in behaviour is a good indicator that your teen is in trouble.
Change in behaviors – change of friends, skipping school, grades dropping, a sudden hyper focus on one topic, loss of interest in regular activities; sports, dance, etc. and defiant behavior.
Alcohol or drug use.
Mood changes – depression, anxiety, excessive anger.
Changes in sleep patterns.
Contact with the law’
Health issues.

You see all behaviour has a purpose, and your teen may be trying to get your attention. Pause and really examine what is happening. Talk to someone. Share what you are seeing and hearing from your child. Get the perspectives of others. Most importantly, listen to your gut. Listen to the voice that comes from the core of your body to confirm what you know and feel is going on with your child. Let the voice of your instinct temper the voice of reason in your head that can make excuses and dismiss those things that may be painful, inconvenient, outside of your plan. It can be so challenging for us as parents to fully comprehend that our child may not be telling us the truth. We are so blinded by our love for them it is difficult to see the situation for what it truly is.

Be nosey. Ask questions, lots of questions. Ask them what is going on. They may not answer at first, but keep asking them. Each day that you ask, your teen hears “I care.”
Frame your questions so that they are open ended and cannot be answered with a yes or no alone.
Their communication can be complex and includes what they say to you, what they say to others, the lyrics of their music, the tweets and posts that they broadcast to the world.
Call them out on their behaviour. Do not ignore it, as this only condones the behaviour.
Say, “I noticed that you came home drunk last night, tell my more?” or “I don’t see you hanging out with Sarah anymore, what’s up?”
Ask, how can I help?

The teen years are the most challenging times for all and a sense of humour will be much needed so that you can run that extra mile. Try not to let fear guide your decisions, pay attention to the situation at hand and reach out for professional help. Let your son or daughter know that your love is unconditional and that this difficult time is part of your journey together as a family. Tell them that you are there for them, no matter what.

Make clear to them, they are not wrong or broken and that there is help.

You will find the help. You are the help.

When our children struggle, we turn a critical eye inward and question what we did wrong. We replay in our minds ever action, conversation, and search our memories for what we should have seen as clues.

Recognizing the signs above, and listening to your heart and mind together will lead you to know if your child is caught up in the day to day struggles of teenhood or whether you may need to see professional help to support your child. 1 in every 5 people struggle with mental health and addiction issues according to the Centre for Addictions and Mental Health. If not your teenager then certainly the child of someone you know will be impacted.

Watch, Listen, Talk, this is how you will know if your teen is struggling but also, how you will know who your teen is and this, is the best way to know if they are in trouble.

Copyright © 2017 by Jeanne D. Foot, The Recovery Concierge Inc.
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, email the publisher, addressed “Attention: Permissions Coordinator,” at info@therecoveryconcierge.com