MENTAL HEALTH: HOW TO IMPROVE YOUR MENTAL WELL-BEING

Whether it's feelings of stress, panic attacks, or nervousness—mental imbalance can manifest itself in a variety of ways. But mental well-being, or rather, a mindful approach to our psyche, is more important than ever in our fast-paced world.

In this article, we would like to give you tips on how you can improve your mental health and how YLUMI can support you from within.

What does mental health mean?

The definition of "mental health" is broad. Today, it primarily refers to the absence of mental illnesses such as depression, anxiety, or panic attacks. However, mental health is often equated with complete well-being. With this article, we would like to share some tools and ways to cultivate your mental well-being so that you can reach your full potential:

How can nutrition strengthen our psyche?

As a health-conscious person, you've probably heard by now that our diet, and especially our gut health, has a major impact on our physical well-being. But did you know that our gut health is also closely linked to our mental state? Depression and bad moods can have their roots in an unhealthy diet.

Gut health and mental well-being

A research group at the University of North Carolina, for example, was able to demonstrate that the condition of the gut flora and the composition and accumulation of bacteria can be linked to mood. [1] Communication between the gut and brain takes place not only through hormones and neurotransmitters, but also through the gut flora and the vagus nerve. If you are interested in this very complex topic, we recommend this detailed article on the gut-brain axis .

Since our intestinal health depends largely on what we feed our bodies every day, it stands to reason that nutrition plays an important role in the stability of our psyche.

The connection between nutrition and mental health

A Canadian study from 2019 [2] found that too few fruits and vegetables, as well as too many salty products and sweets like sugary chocolate, can contribute to depression. This is one more reason to focus on a balanced diet. You can ask yourself the following questions: Do you eat mostly fresh, natural foods, or do you eat more processed products and sweets? If so, you should change your diet and opt for healthier alternatives. This doesn't mean you can't indulge yourself anymore—it's all about balance. Your psyche will thank you if you eat a healthy, wholesome diet.

Herbs, medicinal mushrooms and nutrients for the psyche

In addition to a balanced diet, you can also support your mental well-being through the targeted integration of certain nutrients. Herbs and medicinal mushrooms have been used in Traditional Chinese Medicine and Ayurveda for thousands of years – and not just for physical ailments. Our psyche also benefits from these ancient teachings. Therefore, today we present our top 10 herbs and medicinal mushrooms for your mental health:

Ashwagandha

If you've been a YLUMI fan for a while, you're surely familiar with this adaptogen. Ashwagandha (also known as Indian ginseng) is one of the most important and widely used plants in Ayurvedic medicine. The stress-relieving effects of ashwagandha have already been proven in a placebo-controlled study. [3]

Hericium Erinaceus

The medicinal mushroom Hericium erinaceus is traditionally used in Asian countries to strengthen the immune system and organs due to its valuable ingredients, such as essential amino acids, minerals, and trace elements such as iron, magnesium, potassium, zinc, selenium, and phosphorus. The mushroom, which has earned the nickname "health mushroom," is said to sustainably support digestion through its antioxidant effects and is often used to generally boost vitality.

magnesium

Natural magnesium from seawater promotes healthy muscle, mental, and nerve function. It is especially important for people under a lot of stress or who are regularly physically active. Regular intake can improve heart rate variability, a process by which the heart can adjust the intervals between one heartbeat and the next depending on the current stress level. [4]

lavender

Lavender has been used in botany for centuries as a mild sedative for nervous restlessness, exhaustion, and sleeplessness. The flowers of true lavender contain mainly essential oils, cineole, terpineol, limonene, glycosides, saponides, and tannins with rosmarinic acid and chlorogenic acid.

CALM ME – the new anti-stress formula

Have you heard of our new CALM ME CAPSULES ? Our innovative active ingredient formula contains ashwagandha, lavender, hericium erinaceus, and magnesium from seawater, as well as tulsi, rhodiola, coenzyme Q10, a natural vitamin B complex, zinc, and manganese. This unique combination can support mental health and calm the psyche and nervous system from within. So, if you're feeling extremely stressed and finding it difficult to relax, we highly recommend these capsules. They provide reliable support, help you manage stress, and help relieve inner restlessness and anxiety.

How else can I support my mental health?

In addition to your diet, you can also boost your mental health with simple tips and tricks. Below, we'll discuss routines that are good for you and your psyche in everyday life. Because the best way to establish mental well-being is through consistent and consistent practice – for lasting success and a happy, stress-free life. Just see which of the tips feel best for you and implement them gradually. It's worth it!

8 routines for mental well-being

1. Meditate

Science has confirmed it: Regular meditation can be as effective as medication for treating anxiety and depression. [5] Various studies have also concluded that mindfulness and meditation practices can help increase stress tolerance and reduce stress. [6] It also helps your brain better cope with external stimuli.

So, how about establishing a small meditation routine in your daily life? Starting your day with meditation in the morning or consciously ending it in the evening is a wonderful self-care ritual. Simply sit on the floor or a chair with your spine straight and observe your breathing. If thoughts arise, simply let them pass and bring your focus back to your breathing.

1. Go into nature

Fresh air and nature have a positive effect on your psyche: According to studies, just 30 minutes of fresh air a day can improve mental balance and prevent mental illness. So, you should get into the habit of spending at least half an hour outdoors every day—no matter the weather. So, put on your (rain) jacket and head outside.

1. Move

Exercise is also good for your mental health. Exercise releases the happiness hormone serotonin in your body. This lowers the stress hormone cortisol and increases your sense of well-being. Activity also helps you focus more on your body, which can break negative thought patterns and improve both your physical and mental health.

1. Treat yourself to some time out

In today's performance-driven society, it's often difficult for us to consciously take time for ourselves. But simply being unproductive is so important for the mind. This way, you'll come up with new ideas, give your mind a break, and boost your creativity. A "digital detox" can also be helpful in this context. Constant availability and mindless consumption of digital media lead to stress. So, for example, simply turn off your phone on the weekend and treat yourself to some time just for yourself (and your loved ones).

1. Get enough sleep

Sufficient sleep is essential for your mental health. At night, not only your body but also your mind regenerates. You recharge for the next day, your resilience increases, and you become more resistant to stress. So make sure you get at least 7 to 8 hours of sleep every night. And if you feel like getting more and wake up feeling exhausted in the morning, listen to your body and treat yourself to the sleep you need.

1. Practice gratitude

Focusing on abundance and gratitude can help you increase your mental well-being. To achieve this, it's advisable to choose three things you're grateful for every day (morning and/or evening). It's best to write them down. After all, what could be more rewarding than focusing on the things you've already achieved in your life?

1. Stay focused

Multitasking makes you unhappy. This is because you're never 100% focused on one task when you're doing two things at once, and therefore can't enjoy the activity. So, after completing each task, give yourself a moment to breathe and reset, and then start the next one with fresh mind. This ensures that you can complete your work wholeheartedly and work consciously and mindfully toward your goals.

YLUMI for your mental health

To further increase your mental stability and well-being, we can recommend the following combinations in addition to our new addition, the CALM ME CAPSULES:

CALM ME & HAPPY MOOD

Our Happy Mood Capsules are YLUMI's feel-good product. The effective combination of natural serotonin precursors, certified adaptogenic herbs, natural vitamins, and modern ingredients such as ashwagandha, rhodiola rosea, a complex of B vitamins, and 5-HTP (from Griffonia) provide the ideal foundation to support the body's serotonin production – for mental balance, strong nerves, and enhanced well-being.

CALM ME & BEAUTIFUL AGE

During stressful times , BEAUTIFUL AGE CAPSULES have proven particularly effective. They help you balance your hormones. Hormones play an important role in many metabolic processes, which is why they can also cause symptoms such as fatigue or anxiety. By restoring your hormone balance, you can simultaneously support your overall well-being.

CALM ME & SLEEP

Our SLEEP CAPSULES help you fall asleep and sleep through the night, thus significantly contributing to your well-being. Because good, restful sleep can significantly improve our physical and mental health and ensure a good feeling in everyday life.

In addition to these combination recommendations, you can easily combine all other YLUMI formulas with the CALM ME CAPSULES and take them at the same time. They work wonderfully together. Of course, you can also start with the CALM ME CAPSULES and gradually add other YLUMI formulas – whichever you feel most comfortable with. If you have any questions, please contact us at any time by email at support@ylumi.de or via our WhatsApp customer service at +49 (0) 179 51 46 735 .

Sources:

[1] http://journals.plos.org/plospathogens/article?id=10.1371/journal.ppat.1003726 

[2] https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-019-2309-y 

[3] https://pubmed.ncbi.nlm.nih.gov/31517876/

[4] https://www.bdfl.de/images/ITK/2017/ENDVERSION_2016-10-26_Wienecke_Stress_OEB316.pdf

[5] http://www.hopkinsmedicine.org/news/media/releases/meditation_for_anxiety_and_depression

[6] https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967