Get enough sleep each night and do your best to go to bed and wake up at the same time every day. Adolescents typically require 8-10 hours of sleep to function optimally. Adults need about the same at 7-9 hours.

Click here for five easy tricks for better sleep.

The Resilient Diet

Adjusting your eating habits is one of the simplest ways to naturally improve your mental health. Because you are already eating and drinking things every day to fuel your body and mind, you don't need to add anything new to your routine. Instead, focus on making changes and adjustments to your diet to ensure you are nourishing your system with foods that promote mental health.

We have created the Resilient Diet to integrate seamlessly into your daily life. It is not a set of restrictive rules or detailed recipes. Instead, the Resilient Diet is made up of six broad guidelines or principles. These principles can guide your nutrition whether you cook for yourself, cook for a family, or don't cook much at all.

Principle 1: Eat whole, natural foods.

Buy unprocessed organic food as much as possible.

Principle 2: Eat a wider variety of foods.

Eat more seasonal and local foods. Discover new kinds of vegetables, grains, meats, nuts, and seeds.

Principle 3: Eat less toxic foods.

Avoid food with chemical additives and purchase organic for high-pesticide fruits and vegetables. Buy hormone-free meat and dairy and avoid certain seafood products.

Principle 4: Eat more brain protective foods.

Look for colorful fruits and vegetables and eat foods high in omega-3 fats.

Principle 5: Eat more brain-nourishing foods.

Focus on complex carbohydrates. Eat modest amounts of lean protein and once again, get plenty of healthy, omega-3 fats!

Principle 6: Diet first, supplement second.

Supplements can help support the body's natural functions (e.g., help correct an imbalance or replenish essential elements). Remember: food is the ideal fuel to give the brain what it needs to remain healthy and balanced.

Scientific research has shown again and again that moving our bodies more frequently has a significant positive impact on our mental health as well. Regular movement can: 

• Effectively treat depression¹
• Normalize cortisol levels
• Protect against oxidation
• Reduce inflammation
• Normalize blood sugar
• Improve learning ability²
• Promote the survival of new brain cells³
• Help you grow a bigger, healthier, better-connected brain⁴

Focus on movement, not exercise.

Good news! You don't have to run a marathon or even go to the gym to access these many benefits. Remember, just a few generations ago, most Americans made their living through some kind of physical activity. They spent more time outdoors, got plenty of sun and fresh air, were more attuned to the seasons—and they moved their bodies for several hours per day as part of their routine, not as something extra. Human beings have evolved to move regularly throughout the day. So, it makes sense to think of movement more broadly than just “exercise.” This can also make it easier for us to build it into our lives naturally.

Before you begin.

Check with your physician regarding how to start and how quickly to increase your activity levels, especially if you have any of the following: a known heart condition, chest discomfort with or without physical exertion, loss of balance due to dizziness, loss of consciousness, joint problems, medication for high blood pressure or heart problems, or any other reason you should not do physical activity.⁵

Resilient movement plans.

In order to help you find a movement routine that works for you, we have created three resilient movement plans: the Basic Movement Plan, the Even Better Movement Plan, and the Ideal Movement Plan. Click here to learn more about the plans and determine which one is right for you.

Final reminders.

It is possible to do any movement with greater awareness and presence. Incorporating mindfulness into any of our recommended activities, even the more vigorous movements, will help you get the most out of the movement you've chosen.

Ultimately, movement should be fun. The best way to ensure that you will stick with a movement routine is to keep it fresh and do many different things that you enjoy. Keep it light and playful. Move with others whenever you can. And when in doubt, just move!

References

1. Mota-Pereira, J., Silverio, J., Carvalho S., Ribeiro, J. C., Fonte, D., & Ramos, J. (2011). Moderate exercise improves depression parameters in treatment-resistant patients with major depressive disorder. Journal of Psychiatric Research, 45(8), 1005-1011. doi:http://dx.doi.org/10.1016/j.jpsychires.2011.02.005
2. Winter, B., Breitenstein, C., Mooren, F. C., Voelker, K., Fobker, M., Lechtermann, A. ... Knecht, S. (2007). High impact running improves learning. Neurobiology of Learning and Memory, 87, 597–609. doi:http://dx.doi.org/10.1016/j.nlm.2006.11.003
3. Snyder, J. S., Glover, L. R., Sanzone, K. M., Kamhi, J. F., & Cameron, H. A. (2009). The effects of exercise and stress on the survival and maturation of adult-generated granule cells. Hippocampus, 19(10), 898-906. doi:http://dx.doi.org/10.1002/hipo.20552
4. Vaynman, S., & Gomez-Pinilla, F. (2005). License to run: Exercise impacts functional plasticity in the intact and injured central nervous system by using neurotrophins. Neurorehabilitation and Neural Repair, 19(4), 283-295. doi:http://dx.doi.org/10.1177/1545968305280753
5. Thomas, S., Reading, J., & Shephard, R. J. (1992). Revision of the Physical Activity Readiness Questionnaire (PAR-Q). Canadian Journal of Sport Sciences, 17(4), 338-345.

We believe folks need more skills and fewer pills when it comes to supporting a more resilient body, mind, and heart. We like to start with three basic skill-based concepts before recommending supplements to the individuals we work with.

Concept 1: What you feed your body today will become your brain of tomorrow. In other words, start with diet. Consider these facts: 

• Brain cells, like every other cell in the body, need constant fuel (energy) from clean proteins and complex carbohydrates to properly carry out their functions.
• Neurotransmitters like dopamine, serotonin, and norepinephrine depend upon receiving key nutrients (like magnesium, zinc, B-vitamins) from diet.
• The speed at which brain cells can communicate depends upon an insulating covering around the nerve cells (the “myelin sheath”). It is also made from nutrients in your diet.
• Building a healthy infrastructure for brain cells requires brain-friendly fats such as omega 3's and phosphatidylserine.
• One of the best things you can do for your brain is to maintain a healthy gut. The brain and the GI tract are in constant communication and share many of the same neurotransmitters.

The Resilient Diet satisfies much of this first concept. We will have more articles later that address gut issues more specifically. 

Concept 2: Don’t forget about the power of exercise and sleep to enhance brain function and mood. In other words, move and rest smart for better mental health. Choose a Resilient Movement Plan if you haven't already, and check out our Natural Sleep articles for more strategies to improve sleep. 

Concept 3: If needed, supplement wisely. In other words, supplements can be effective, but should do just that--supplement healthy diet and movement practices. As noted, we recommend the Resilient Diet to help insure that you get essential nutrients to support mind-body health, but there are times when it makes sense to supplement your diet:

• To support mood when it is low or anxious
• During times of greater stress
• When your diet is less than optimal

What Are Resilient Remedies™?

Resilient Remedies™ are our premier line of natural products for a healthier body, mind, and heart. We have done the work for you to find the highest quality, most cost-effective, and best targeted ingredients to naturally support wellbeing. Learn more about Resilient Remedies™ or head to the NMH store to find products to support wellbeing.

Foundational Supplements

The table below outlines key brain-healthy nutritional supplements, along with food choices to add further support. All of these supplements are absorbed better if taken with meals. We consider them to be quite safe and well-tolerated, but be sure to check with your primary doctor before integrating any new supplements.