Components of a healthy mind diet
A ‘healthy mind platter’ involves indulging in a buffet of activities each day to enrich different aspects of mental functioning. The platter includes seven essential daily mental activities, which are analogous to a diet that’s not just good for you, but also satisfying.
The seven essential activities for a balanced mental health diet are:
1. Focus time
When we closely concentrate on tasks in a goal-oriented way, taking on challenges that make deep connections in the brain.
Spend an hour in the morning working on a complex puzzle or engaging in a challenging work project. This time is dedicated to concentrating intensely on tasks that require problem-solving and creativity, enhancing your brain’s ability to make deep connections and improving your cognitive functions.
2. Play time
When we allow ourselves to be spontaneous or creative, playfully enjoying novel experiences, which helps make new connections in the brain.
Take part in an impromptu dance session in your living room or engage in a hobby like painting or playing a musical instrument. Play time is about letting go of constraints and allowing yourself to enjoy the process of creation or exploration without a specific goal in mind, fostering creativity and emotional resilience.
3. Connecting time
When we connect with other people, ideally in person, or with nature, we enrich our relational well-being.
Have dinner with family or friends where everyone shares their day’s experiences, or take a walk in nature, fully immersing yourself in the environment around you. Connecting time is crucial for building and maintaining relationships and for feeling a deeper connection to the world around us, which supports our emotional well-being.
4. Physical time
When we move our bodies, aerobically if possible, we strengthen the brain in many ways.
Go for a brisk 30-minute walk or a bike ride, or attend a yoga class. Physical activity is not only good for the body but also promotes neurogenesis (the creation of new brain cells) and releases endorphins, which can improve mood and reduce stress.
5. Time in
When we quietly reflect internally, focusing on sensations, images, feelings, and thoughts, helping to better integrate the brain.
Spend 10 minutes in meditation, focusing on your breath and the sensations in your body, or journal about your thoughts and feelings. This introspective practice helps in self-reflection and mindfulness, enhancing emotional regulation and self-awareness.
6. Down time
When we are non-focused, without any specific goal, and let our mind wander or simply relax.
Sit quietly on a park bench, letting your mind wander without direction, or enjoy a leisurely bath. Down time allows your mind to rest, recharge, and engage in spontaneous thought processes, which is essential for creativity and problem-solving.
7. Sleep time
When we give the brain the rest it needs to consolidate learning and recover from the experiences of the day.
Ensure you get a full night’s sleep according to your body’s needs, establishing a calming bedtime routine that might include reading or gentle stretching. Quality sleep is fundamental for the brain to process and consolidate learning from the day and to recover, ensuring optimal functioning for the next day.
Tips for creating your mind platter
Diversity: incorporate a mix of activities from the ‘healthy mind platter’ into your daily routine.
- Balance: just like in dieting, balance is key. Ensure you’re not overindulging in one activity at the expense of others.
- Quality: focus on the quality of the time you spend on each activity, rather than the quantity.
Supporting resources
- The New York Academy of Sciences offers insights into how different activities affect brain health.
- Psychology Today discusses the psychological benefits of a balanced ‘mind diet.’
- Mayo Clinic provides evidence-based guidelines on activities that can improve mental health.
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