Improving Your Mental and Physical Health By Sara Goldman, M.D. Try some of these suggestions to improve your physical health, your mental health and your quality of life: Nutrition • Focus on healthy eating rather than on a particular diet. Choose foods that you can eat in bulk without adding too many calories, such as green vegetables, fruit and whole-grain products. • Choose low-fat or nonfat dairy products, with only a minimal amount of sweetener. Substitute whole wheat bread for white bread, mix whole wheat pasta with white pasta, and eat sweet potatoes rather than white potatoes. • Eat from a small plate that is lled halfway with vegetables. • Drink six to eight 8-ounce glasses of water daily. • Start most meals with soup and/or salad. • Don’t skip breakfast! If you eat high- ber, low-fat foods in the morning, you will feel fuller and eat less the rest of the day. • Learn to eat only when you are hungry. Sleep Most adults need seven to eight hours of sleep nightly. Lack of sleep or sleeping too much can signi cantly worsen your mood. e best way to ght this is by learning what is known as “good sleep hygiene”: • DON’T drink or eat anything with ca eine a er 3 p.m. (regular tea, co ee, so drinks or chocolate). • DON’T sleep during the day. • DON’T watch TV or an exciting DVD or read a book that you can’t put down as part of your bedtime routine - they tend to be too stimulating. • DON’T lie in bed watching the clock any time during the night when you cannot sleep. Get out of bed a er about 45 minutes, and do something relaxing. Don’t get back into bed until you are somewhat sleepy. • DO develop a relaxing, regular nighttime routine. • DO learn relaxation skills such as progressive muscle relaxation and deep breathing routines. Your physician or therapist can help you with this. Exercise  It has been shown in the scienti c literature that regular exercise bene ts cognition, physical health and mental health, yet for many people it is di cult to remain motivated. To help maintain your resolve and achieve good health through exercise, try these ideas: • Choose an exercise partner whose desired exercise routine ts with your own. It is harder to say “not today” when someone is exercising with you. • Set small, manageable goals. • Try alternating activities, such as biking one day and swimming the next, or change between di erent machines in the gym. • Use the outdoors! Many studies have shown that direct sunlight helps decrease the severity of depressive episodes. Be sure to use sunscreen to reduce the risk of skin cancer. Mental Health Introducing even some of the above dietary, sleep, and exercise tips into your life can make a big di erence in your physical and mental health. It is becoming more and more evident that there is a strong mind-body connection, and when your body is healthy, improvement in your mental health can follow. And don’t forget to take a few minutes each day to live in the moment - to take time to enjoy the lovely parts of life around you. Always remember that you have the ability inside your heart and your mind to improve your own health. “Your Mental Health Q&A” is part of a Beachwood community service program provided by PsychBC. Email your questions to info@psychbc.com. All identifying information will be held in strictest con dence in the PsychBC secure email system. Ask PsychBC: Your Mental Health Q&A Enjoy our mid-rise garden style buildings with beautiful landscaping and walking trails, our indoor & outdoor pools and your own private patio or balcony at Easthaven At The Village. PsychBC 25101 Chagrin Blvd., Suite 100 Beachwood, OH 44122 216.831.6611 | www.psychbc.com February 2015 n Beachwood Buzz 19