Healthy Living, Healthy Mind

Compared with the general population, people with a mental illness are more than twice as likely to:

• Smoke tobacco
• Eat less fruit
• Less likely to exercise regularly
• Have higher rates of obesity
• develop the metabolic syndrome*

Have you ever had a dreary day, week or month, and then up and decided to go for a walk or a run, and felt much better? Well, there’s evidence that exercise and a healthy diet is not only good for your physical health but is good for your mental health too!

1. Eating balanced, regular meals throughout the day maintains your blood sugar levels

Low blood sugar from skipping meals or missing breakfast makes you feel more irritable, grumpy and tired. Therefore start your day well and boost your mood by eating breakfast! At the same time, be careful not to eat too much, and don’t eat heavy foods for lunch as they will leave you feeling tired – so, that’s a ‘No, thank you’ to Mummy’s pounded yam and egusi soup at midday!

2. Prevent mood swings by eating foods that are absorbed more slowly into your blood, e.g. wholegrain cereals, fruits, and vegetables

The faster the food is absorbed into your blood, the sooner you feel hungry, worn out, etc. Ever heard of the ‘crash’ after the sugar ‘high’? This is exactly why that happens when we gorge on sweets and chocolates. These sugars are absorbed quickly into our bloodstream, giving us a short burst of energy and then leaving us out of fuel an hour later!

3. Wholegrain foods, fruits and vegetables contain higher levels of thiamine, folate and zinc, which have been associated with improving people’s moods

In addition to these, make sure you get enough protein in your diet (which I’m sure won’t be too much of a chore for most of us Africans!), as this has been shown to have the same effect on the brain.

4. More water, less alcohol!

Now we all know water is good for us – it keeps your whole body, including your brain, hydrated. A hydrated brain improves your focus, alertness, and efficiency. Whether you’re studying, working or exercising, water is your best friend. Say ‘No’ to alcohol as, a high consumption often results in vitamin deficiencies which will have a direct effect on your physical and mental health.
If you do drink alcohol, make it occasional, and keep it in small amounts. (The recommended safe limits are: 14 units for women and 21 units for men per week)

1 unit = 1 small glass wine OR ½ pint beer OR lager OR 1 single measure spirits OR 1 small glass sherry or port

5. Exercise, exercise, exercise...

...But don’t overdo it! Regular exercise is good for your heart, bones and weight control. So, walk, run, swim, cycle, dance! Exercise releases endorphins – hormones that make you ‘feel good’ and help you relax. Also, as you start to see results (e.g. weight loss, increased fitness, that six-pack you’ve been praying for) it will boost your self-esteem.

6. And I don’t think I have to tell you to stay away from tobacco and drugs!

So when you hear, ‘You are what you eat’, remember it doesn’t just apply to your physical health but also to your mental health!


Samantha chioma



*From RCPsych and Academy of Medical Royal Colleges Report: No Health without Mental Health, 2009