Simple Goals For Remarkably
Better Mental Health
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Michigan winters with early sunsets make the days feel shorter, but the season longer. Seasonal Affective Disorder, or SAD, is a type of depression commonly due to the lack of sunlight in the winter months. An article by MSUToday estimates that 20-40% of Michigan residents experience Seasonal Affective Disorder.
The Meijer State Games of Michigan wants everyone to participate in healthy living by focusing on mental health as we come out of these winter months. We will start by setting four achievable and measurable goals to help you cope and improve your mental health. A mood tracker is one tool you can use to help you see your mental health progress as you make these lifestyle changes.
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1. Exposure to sunlight
The second goal is to get 15 to 30 minutes of sunlight daily. This should be done in the morning, but anytime will work. Lack of sunshine is one of the reasons that people experience SAD. Doctor Poonam Sachdev reviewed an article from WebMD that claims early morning sunlight helps with sleep and weight loss and boosts the production of the feel-good hormone serotonin. While at work, try to pick a spot where sunlight shines in. During breaks, take a few minutes to walk outside. Now that the weather is warming up, it gives you more opportunities to start outdoor chores like gardening and picking up your yard.
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2. get physically active
The second goal is to be active for 10 to 20 minutes daily. Physical health is strongly related to mental health. It can with blood flow, circulation, mood, parts of your brain, and self-esteem. Break up the 20 minutes into more minor activities throughout the day. If you start working out hard and doing workouts you don't enjoy, you will lose motivation and get burnt out. Try picking exercises that you will have fun with.
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3. Practice mindfulness and meditation
The third goal is to meditate for five to ten minutes daily and practice mindfulness. Both of these are coping mechanisms for mental health. The most significant difference between the two is that one can be done all the time, and the other needs its own space. Forbes Health published an article written and researched by Lauren Silva. Silva’s research found that mindfulness is being aware of the current moment. Meditation is a, “mental training technique - that connects you to a deeper inner self.” Stop and connect with yourself and analyze what is happening around you, how you feel, your typical response, and how you should respond instead. To meditate, set a timer right before you start. Take deep breaths and feel where each breath is going in your body. Take note when your mind becomes unfocused and thinks about something else.
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4. Brain Healthy food
The final goal is to start incorporating brain-healthy food into your diet. Your mood can be affected by what you eat, and your attitude can also impact how your brain works. Ryan Collins from Healthline wrote about the connection between certain foods and depression. According to Collins, the primary type of food to avoid is caffeine and sugary. You do not have to give up your favorite dessert or pop, but you should limit how much is consumed. Take advantage of the fresh produce that will be coming into stores as the warmer weather rolls through. Go through your kitchen and note what type of food is there. The foods that should be in your diet are:
Fruits and vegetables.
Items that contain omega-3s, such as fish, nuts, and dark leafy greens.
Vitamin D-rich foods like fish, tofu, and milk.
Whole grains, beans, seafood, and lean meats.
Adding up the time for each goal can make it seem like you would be sacrificing a good portion of your day. Start off slowly with small increments of time dedicated to each goal. Once that time feels comfortable within your schedule, add more to it. The overall goal is to improve your mental health through achievable goals. The Meijer State Games of Michigan is here for you on this journey.
The statements made in this article are based on opinion. If you or someone you know is dealing with mental health issues, please get in touch with a medical professional.
The Meijer State Games of Michigan is a multi-sport, Olympic-style event(s) that welcome athletes regardless of age or ability level. The Games embody the values of participation, sportsmanship and healthy living.