Make one resolution – YOU

This year focus on you.

  • I’m encouraging you to be a better version of yourself.
  • I’m encouraging you to just BE YOU. Be the best you, you can.
  • I’m encouraging you to focus on your mental & spiritual health and watch how this affects everything else.


There are many factors that can affect everything that we do. I am living proof that if we can get these 5 everyday factors in order you can start to become a better version of you both mentally & spiritually.

Here are 5 Factors that affect mental & spiritual health.

1. Good nutrition – fuels the brain

Similar to a high-end vehicle that uses premium gasoline, our brains function best when it receives high-end premium fuel.We know nutrition has substantial physical impacts, but it is the mental impacts of nutrition that are gaining traction with additional research and heightening awareness around this topic. We are truly what we eat.

2. Getting enough sleep – 8 or more hours

When you don’t get the 7-9 hours of quality sleep you need, it can heavily influence your outlook on life, energy level, motivation, and emotions.Disrupted sleep can lead to emotional changes, clinical depression or anxiety (as well as other psychiatric conditions), but these conditions can also compound or further disrupt sleep. In fact, altered sleep patterns are a hallmark of many mental health issues. 

3. Social support – community & belonging actually releases oxytocin.

When I was at my all time low, there were people that said “Yes, me too” // “it makes since you feel that way” // “Your not alone, I feel that too” These moments and people helped me so much to not be alone in my struggle. Poor social support has been linked to depression and looniness has been shown to increase the risk of depression, suicide, alcohol use, cardiovascular disease, and altered brain function.

4. Fitness – Helps mental resilience

Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. A recent study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. 

5. Sunlight – Vitamin D & increased serotonin

Natural sunlight is a free and available mood enhancer. It encourages you to produce vitamin D and protects us from seasonal mood changes. A lack of natural sunlight can lead to vitamin D deficiency – which contributes to an increased risk of and Seasonal Affective Disorder (SAD). Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin. Low levels of serotonin are associated with a higher risk of major depression.

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