NUTRITION, FITNESS, & MENTAL ILLNESS

Besides stress management and learning organizational skills, one of the most positively impactful ways of coping with workplace stress and related mental health conditions is physical fitness. Physical fitness is an important preventative measure for young people just starting their careers. Adding just 30 minutes of physical activity each day has been shown to:

• Elevate Mood
• Reduce the risk of stress-related illnesses such as heart and lung disease, high blood pressure, diabetes, and obesity as well as help treat these illnesses
• Improve Self-Esteem
• Reduce Anxiety and Depression Caused by Workplace Stress
• Increase Focus, Memory, Productivity, and Mental Alertness
• Improve Sleep
• Decreased Desire For Substance and Alcohol Abuse

These benefits of physical fitness have all been proven to positively affect and improve workplace and at-home relationships which also contributes to an overall sense of satisfaction of life for working professionals. Consistent physical fitness each day is linked to improvements in mental health conditions such as depression, anxiety, and ADHD.

Companies and individuals spend nearly 50% more on healthcare for people reporting high levels of stress due to their job. The United States as a whole could save anywhere between $37.6 billion and $67.8 billion a year on medical and behavioral expenses for workplace professionals if physical fitness was implemented into the daily lives of these individuals.

Though fast food is an easy and convenient means of obtaining food, there are many healthier options available for working professionals. A few of the foods that can help improve mental health include:

• Whole Foods, such as Unprocessed Grains, Fruits, and Vegetables.
• Foods with High Fiber Content
• Foods High in Antioxidants or Omega-3 Fatty Acids
• Leafy Greens & Lentils
• Vitamin D-Rich Foods
• Lean Proteins
• Probiotic Yogurts

Packing your lunch is a great way of making sure that the food available is healthy and nutrient-rich. Many people find it easier to meal prep on the weekends, that way it is convenient in the morning to grab and go. Some other ways to implement healthy eating are:

• Make a health-conscious list when you go grocery shopping and stick to it. If you don’t have sugary drinks and unhealthy options at home, you will have little choice but to pack healthy foods for lunch.
• Limit eating out to once or twice a week. Not only will this save you money, but it will help you to make healthier choices.
• Snack on things like nuts, fruit, and vegetables.
• Get the whole family included in healthier eating habits. This is important for teaching kids how to prioritize health, but it also keeps each family member accountable for following through.
• Find meals that everyone likes and tweak them to be more health-conscious. Instead of ordering pizza, make it at home. This is a fun way to engage the whole family, but it also allows you to be more aware of what is being put in the food.

Apps such as MyFitnessPal are great ways of tracking what you eat and what category (carbohydrate, protein, fats) those foods fall into and it can help you become more aware of what things you are putting into your body. It can also help to see a nutritionist because they can tell you what things your diet may be lacking and help you make a plan moving forward on what things you should implement into your diet and what things you should stay away from. In the end, being more health-conscious and making sure to add specific vitamins, minerals, and fats into your diet can help reduce the risk of mental health issues, and improve sleep, mood, and overall state of mind.