There are several ways to help improve your mental health without taking any medication! Things such as meditation, yoga, and even watching what you eat can drastically improve your mental health and overall quality of life!

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Meditation and Relaxation

Meditation has been shown to help relieve day to day stress and anxiety. Anyone can practice meditation. It's simple and inexpensive, and it doesn't require any special equipment. Meditation, in a way, is like exercise for our brains. Some benefits of meditation include:

  1. Assisting with mental health maintenance

  2. Improving our memory, empathy, and sense of self — similar to how exercise boosts our resilience and strength.

There are several types of meditation and relaxation techniques: guided meditation, mantra meditation, yoga, etc. Most experts recommend meditating for about 20 to 30 minutes at a time, but don't let the thought of meditating the "right" way add to your stress. You can make meditation as formal or informal as you like, and cater the amount of time, and type of meditation to whatever suits you best. 

Research suggests that meditation may help people manage symptoms of conditions such as:

  1. Anxiety disorders

  2. Depression

  3. Sleep problems

Be sure to talk to your doctor about the pros and cons of using meditation if you have any of these conditions or other health problems. In some cases, meditation may not be beneficial for certain mental and physical health conditions. Meditation is not a replacement for traditional medical treatment. But it may be a useful addition to your other treatment.

Nutritional Therapy

Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain. Almost all of your serotonin is produced in your gastrointestinal tract, which means that your digestive system isn’t just helping you digest food, but is also guiding your emotions! You should pay attention to how eating different foods make you feel, not just in that moment, but even by the next day. Some changes to consider making to your diet are:

  1. Try to cut out processed foods and sugar

  2. Add fermented foods, like kimchi, miso, sauerkraut 

  3. Maintain high levels of vegetables, fruits, and unprocessed grains

  4. Increase your intake of omega-3 fatty acids! Walnuts, flaxseeds, fish, olive oil, and winter squash are all good sources of omega-3 fats



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