Mental health

Everyday life in balance

What would our everyday life be without challenges? They enable us to experience success and provide us with excitement and thrills. Whether we face them motivated and full of energy or rather fearful and hesitant depends largely on our physical condition and our inner balance. When we are stressed and overtired, we have less confidence in ourselves, are exhausted and tend to have mood swings. Sufficient sleep and the right diet give us inner balance. The nutrient content of our food is closely related to our psyche and the function of our nervous system. Those who are well supplied with vitamins and other nutrients are more productive and able to regenerate.

Minerals and vitamins for nerves and psyche

Magnesium, vitamin C and iron help reduce fatigue. Magnesium is also a real all-round talent for our mental fitness. The mineral supports the normal function of the nerves and psyche, helps us to calm down and thereby improves the quality of our sleep. Potassium and various B vitamins support the normal functions of our nervous system. Vitamin B6 and B9 (folic acid), for example, ensure psychological well-being. We are well-equipped with nutrients to meet our individual challenges with resilience.

Resilience – the protective shield against stress

Resilient people don't necessarily have it easier, but they go about their journey more calmly. This skill can be developed and practiced. Although we understand resilience primarily as psychological resistance or adaptability, it also depends on our physical constitution. Do you know the feeling of being faced with a task exhausted, perhaps even hungry? There is a lack of internal and external balance. To prevent this, regular periods of mindfulness and relaxation make sense, especially in stressful times. If we use this for relaxation, physical balance and a targeted supply of nutrients, we increase our resilience and protect ourselves from overload, stress and inner restlessness.

How does stress actually arise?

We get stressed when our needs are not met. To fulfill them, we must either take action or adapt our needs. Both require energy – on a physical and mental level. Conversely, this means that we can prevent stress by developing awareness of our needs and fulfilling them within our means. Trace elements, potassium, vitamin C and iron provide us with energy for mental resistance and adaptability in demanding situations.

Sleep as the basis of vitality and resilience

We cannot achieve any performance while we sleep - but it is essential for our performance and inner balance. How much sleep we need per day varies from person to person. While some feel fresh and refreshed after five hours, others find it difficult to wake up after nine hours. Listen to your body and your internal clock: Not meeting your need for rest causes stress and mood swings and can lead to health problems.

Tips for a restful sleep

• Make sure you have regular bedtimes.
• Darkness promotes the release of the sleep-inducing hormone melatonin. Bluish screen light, on the other hand, inhibits the hormone.
• A well-ventilated room ensures a good supply of oxygen.
• Rituals before going to bed convey a feeling of security and relaxation.
• Avoid exercise in the evening if you find it difficult to wind down.
• Naps or going to bed very early can reduce the quality of sleep.
• Our special tip: Many people sleep better if they take magnesium in the evening.

Nutrients for a good night

The right diet promotes our regeneration. If we eat fatty, spicy and salty foods in the evening, our digestive system has to work hard. This can lead to heat, bloating and poor sleep. It is better for us to eat light, digestible meals a few hours before going to bed. Nutrient-rich foods provide us with minerals, vitamins and trace elements for the night. Ideal components for an evening meal are sources of magnesium such as nuts and various types of fish, as well as foods containing B vitamins such as eggs, milk and leafy vegetables. If we start the day rested after a restful sleep, it is ideal for our balance and mental fitness.

Health requires mental fitness

Our brain constantly handles countless tasks at the same time: it registers sensory impressions and processes them, controls bodily functions, enables us to think, feel, concentrate, memory and intelligence. We only consciously control and experience a fraction of it. Unbeknownst to us, our brain is constantly in action. Reason enough to show this miracle of nature special care and to actively support our mental fitness.

Concentrated food for the brain and nerves

We need 20 percent of our energy requirements for our intellectual work. Unlike other organs, the brain cannot obtain this energy from all food components because fats and proteins cannot cross the blood-brain barrier. In addition, there is no possibility of stockpiling; it must be constantly supplied with glucose. Like the entire organism, our brain also benefits from a balanced diet full of vitamins, minerals and unsaturated fatty acids.

• Whole grain products contain complex carbohydrates and are therefore the ideal source of energy for mental fitness and concentration. By gradually breaking them down and gradually releasing the glucose into the blood, they keep us full for a long time and keep the blood sugar level constant. The best basis for staying mentally alert and calm!
• B vitamins support the functions of our nervous system and the process of energy production, the so-called “respiratory chain”. It is important so that the brain is supplied with sufficient oxygen.
• Omega-3 fatty acids also contribute to mental fitness. They protect the blood vessels that supply the brain with nutrients and oxygen.
• The trace element zinc contributes to protection against oxidative stress and supports our cognitive abilities.

Keep your nerves on the emotional rollercoaster

The range of our emotions is immense: one time we could burst with happiness – another time with anger. When emotions change too quickly, your nerves are on edge: frequent and rapid mood swings can be stressful. In times like these, it can help to be particularly careful and give ourselves more structure. A stable blood sugar level can reduce mood swings and bring us back to greater balance.

First take a deep breath

Just as important as a continuous supply of nutrients is calm and deep breathing. When emotions are strong, we tend to hold our breath or breathe very shallowly. This can lead to our brain not receiving enough oxygen in the short term, which creates further stress. When something upsets us, it's a good idea to focus on our breathing first. Breathing in deeply through the nose into the stomach and exhaling through the mouth increases our balance and inner balance.

Nutrients for grounding and serenity

If something emotionally moving is about to happen, we can prepare ourselves for it with the help of our diet. Trail mix, for example, is a good food for the nerves: nuts contain valuable omega-3 fatty acids that protect the vascular walls, filling fiber, minerals such as magnesium and potassium and B vitamins for the nervous system. The raisins provide quickly available glucose, which keeps blood sugar levels stable thanks to the combination with the nuts.

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