We’re thrilled to share some critical insights from a video by Leslie Bonci, a registered dietitian and owner of Active Eating Advice by Leslie, discussing the essential intersection of nutrition and mental health.
As May is Mental Health Month, it’s time we rethink how we approach our everyday habits, particularly in a world full of conflicting “dos” and “don’ts”.
Taking a CAN Approach
Instead of being overwhelmed by restrictive rules, Leslie encourages us to find what is “doable” within our own timelines and preferences. She introduces the concept of the CAN approach – C for consistency, A for attitude, and N for nurturing. Reframing our everyday habits with these principles in mind makes them less daunting and more sustainable.
The Four Pillars of a Healthy Lifestyle
In the video, Leslie discusses four pillars that significantly impact stress: sips and chews, booze, moves, and snooze.
Sips and Chews
Adequate hydration is non-negotiable. Dehydration can cause headaches and fatigue, making everyday tasks more challenging. Women need about 90 ounces of fluid per day, and men need about 125 ounces, with increased amounts for exercise. These can come from water, milk, juice, coffee, or tea.
Eating should not be a source of stress. The research points to several foods that may optimize our mental health, including omega-3 rich foods like fish, walnuts, and whole grains, protein-rich beans, berries, and leafy greens. Remember, the goal is consistency, not perfection.
Booze
A small amount of alcohol might be fine, but excessive consumption can impair sound sleep, adversely affect heart health, and increase appetite. Safe levels are defined as one drink a day for women and two drinks a day for men.
Moves
Physical activity dissipates stress. It could be as simple as a walk around the block, a bike ride, gardening, or strength training. Finding an activity that you enjoy and being consistent with it is key.
Snooze
Finally, sound sleep is crucial. Factors that might interfere with sleep include eating a large meal or consuming caffeine late in the day, strenuous exercise right before bed, and alcohol.
At the end of the day, we are responsible for our eating, drinking, movement, and sleep habits. By being aware of our choices and making an effort to care for our physical and mental health, we can truly make a difference in our well-being.
Remember to watch Leslie Bonci’s video for the full discussion. Your body and mind will thank you!
