Posted: May 20, 20234
May is National Walking Month and Mental health month, introduced to raise awareness about the importance of maintaining a healthy lifestyle and highlight the significance of physical activity as well as mental health awareness. Walking for just 20 minutes a day can reduce the risk of numerous chronic diseases, including heart disease and high blood pressure. It's one of the most popular exercises in the US and an easy way to get your heart pumping, activating about 200 muscles in your body.
If weight control is your goal, walking is an inexpensive way to boost calorie burn. Incorporating rolling hills, increasing your pace, or adding intervals of hard effort mixed with recovery periods can further enhance calorie burn and fitness levels.
Moreover, walking contributes to improving mood and mental health. Increased blood flow and circulation to the brain during walks can lead to higher self-esteem, reduced stress, and lower anxiety levels. Studies have shown that walking during lunch significantly enhances participants' enjoyment of work in the afternoon, leading to better concentration and energy levels.
To stay motivated and consistent with walking, setting daily reminders, listening to music, keeping a log of your walking sessions, or using apps or smartwatches to track steps can be helpful.
Meanwhile, in today's fast-paced world, prioritizing mental health is crucial, and surprisingly, nutrition plays a significant role. What you eat greatly influences mental well-being, as a well-rounded diet abundant in nutrients can enhance cognitive abilities, stabilize mood, and promote overall mental wellness.
Certain nutrients act as brain fuel, enhancing neurotransmitter function and promoting neural plasticity. Omega-3 fatty acids found in fatty fish, nuts, and seeds, for instance, are renowned for their antidepressant and mood-stabilizing effects. Similarly, antioxidants in fruits and vegetables combat oxidative stress in the brain, reducing the risk of depression and cognitive decline.
The gut-brain connection underscores the importance of a healthy gut microbiome for mental well-being. Consuming fermented foods like yogurt and kimchi promotes the growth of beneficial gut bacteria, positively impacting mood regulation and stress management.
Being mindful of dietary decisions can significantly impact mental wellness. Focusing on whole, nutrient-rich foods while reducing intake of processed and sugary options can lead to notable improvements over time. Embracing a balanced diet not only fuels the body but also strengthens the mind to face life's challenges, making food a remedy for a happier, healthier mind.
Written by:
Sami Hupp NDTR
Kacie Vavrek, MS, RD, CSSD, LD