Mental Health Archives - Illawarra Medical Centre

Keeping women’s mental health in good shape

walrus — Thu, 12 Sep 2024 02:12:44 +0000

Statistically, females will experience poorer mental health than males, particularly when it comes to depression, anxiety, post-traumatic stress disorder (PTSD) and eating disorders.

Following on from Women’s Health Week earlier this month, we thought we’d look at the issues impacting on women’s mental health and ways to help keep your mental health in good shape.

What is mental health?

According to the World Health Organisation, mental health is defined as “a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.”

It’s essentially about our ability to maintain healthy relationships with others and to cope and function with the everyday trials, triumphs and challenges that life throws our way.

While the focus is often on keeping physically fit and healthy, good mental health is just as important to our overall health, wellbeing and quality of life.

What can affect a person’s mental health?

Mental health issues can affect anyone at any time and for a variety of reasons.

According to Health Direct, some of the most common issues that can impact on a person’s mental health include:

Relationship problems, separation and divorce
Financial stress
Work-related pressures
Unemployment or retirement
Physical illness
Social isolation
Pregnancy and birth of a baby
Drug and alcohol use
Death of a close friend or family member

These life events can cause a person to feel distressed and may impact on their day-to-day functioning and relationships.

While it’s common to experience ups and downs at various times throughout life, a continued or long-term feeling of distress and/or inability to function and maintain relationships with others is a cause for concern and could indicate a mental illness.

Just as with our physical health, the earlier we seek help for any mental health concerns, the better; particularly as mental health conditions are associated with poor physical health and premature death from suicide.

Women’s mental health – the stats

Overall, women and girls in Australia have poorer mental health than men and boys.

According to the National Mental Health Commission, around 1 in 6 women in Australia will experience depression and 1 in 3 women will experience anxiety during their lifetime. Postpartum depression impacts 1 in 6 women during their first year after birth. Females also experience post-traumatic stress disorder (PTSD) and eating disorders at higher rates than males.

Recent research undertaken by the Liptember Foundation found that one in two (54%) of Australian women are currently experiencing mental health issues to some degree.

Some of the more prevalent mental health issues affecting women include:

Depression

Depression is the most prevalent mental health condition affecting women. It involves a depressed mood or loss of pleasure or interest in activities for long periods of time.

For women who are pregnant or have recently given birth, they are also at risk of antenatal or post-natal depression (PND). PND impacts one in seven to 10 women within the first year after birth.

Signs and symptoms of depression can be physical, emotional and impact on the way you think. They can include:

Feeling sad, teary, anxious or irritable
Having negative thoughts about yourself and others
Feeling exhausted, guilty and/or angry a lot of the time
Lacking motivation and the ability to enjoy things you would normally find pleasure in
Changes in sleep quality (i.e. sleeping or waking up more than normal, or insomnia)
Loss of appetite or weight
Lack of interest in sex
Difficulty in concentrating or remembering things
Increased use of drugs and alcohol

Anxiety

Anxiety occurs when we have intense feelings of worry or distress that are difficult to control and start to interfere with our everyday lives, making it hard to cope with life’s ‘normal’ challenges.

Up to one-third of women and one-fifth of men will experience anxiety at some point in their lives.

Common signs and symptoms for anxiety include:

excessive fear or worry
trouble concentrating or making decisions
feeling irritable, tense or restless
experiencing nausea or abdominal distress
heart palpitations
sweating, trembling or shaking
trouble sleeping
having a sense of impending danger, panic or doom

For women, anxiety can often be exacerbated by the unique stressors they face throughout their lives, such as societal pressures around body image and social media, balancing career aspirations with family responsibilities, and hormonal changes during the menstrual cycle.

Post-Traumatic Stress Disorder (PTSD)

Post-traumatic stress disorder (PTSD) is a group of stress reactions that can develop after witnessing or experiencing a traumatic event, such as death, serious injury, natural disaster or sexual violence.

The main signs and symptoms of PTSD include:

re-experiencing the trauma
avoiding reminders of the event
negative changes in thoughts and mood after the trauma
feeling ‘on edge’ and overly aroused

For women, PTSD often stems from experiences with sexual violence, domestic abuse, and other traumatic events. According to the Liptember Report, PTSD has a higher prevalence amongst women aged 40 to 49 years old, those belonging to LGBTIQA+ or indigenous communities, and those who have faced homelessness/poverty or comorbidity in their lives.

Body Image Issues and Eating Disorders

Body image relates to the thoughts, feelings, attitudes and beliefs we have about our bodies and the way we look.

While it’s normal to have times where you feel unhappy or uncomfortable in your own body, it’s these feelings start to increase or intensify that can impact on your mental health and increase your risk of engaging in unhealthy and unhelpful behaviours around food, exercise and supplements.

For females, body image concerns are often fueled by unrealistic beaty standards portrayed in the media, online and through societal expectations. According to the Butterfly Foundation, around 90% of young people report some concern about their body image. Body image issues can also arise for women experiencing menopause, as their bodies change.

Body image issues can lead to eating disorders, which include anorexia nervosa, bulimia nervosa, binge eating disorder, unspecified feeding or eating disorder, disordered eating, avoidant/restrictive food intake disorder and PICA.

Females are twice as likely to be affected by an eating disorder then males and, according to the National Mental Health Commission, 15% of women will experience an eating disorder in their lifetime.

Maintaining good mental health

There are a number of simple things you can do to help maintain your mental health. These include:

Stay connected – spend time with people who make you feel good. Staying connected with family, friends and the community can provide a sense of security, support and purpose.
Talk – if you are struggling with your mental health, talk about how you feel with people you trust, whether it be friends, family, co-workers, your GP or other health professional.
Listen – family and friends can play an important role by providing practical and emotional support to those struggling with their mental health, even if it’s just being there to listen. If you know someone who is having mental health issues, make sure you check in with them regularly.
Eat well – eating a healthy diet is not only good for your physical health, but can also help to give you a better overall sense of wellbeing.
Move more – keeping active can help you stay physically fit and mentally healthy and provides a healthy outlet for everyday stresses.
Cut back on drugs and alcohol – drugs and alcohol change the way your body and brain work and can cause symptoms of anxiety and depression or make an existing problem worse.
Get plenty of sleep – getting a good night’s sleep is crucial for your mental health and physical wellbeing.

Need a little extra help?

The good news is that most mental illness can be effectively treated or managed and there are plenty of resources and services available for those who need a little extra help with their mental health.

Making an appointment with your GP is a good first step.

To make a booking with one of our GPs to discuss any mental health concerns you may have, contact us on (08) 9208 6400 or book online.

For more information on this topic, visit:

Beyond Blue – https://www.beyondblue.org.au
Black Dog Institute – https://www.blackdoginstitute.org.au/
Butterfly Foundation – https://butterfly.org.au/
Health Direct – https://www.healthdirect.gov.au/mental-illness
Lifeline – https://www.lifeline.org.au
Liptember Foundation – https://www.liptemberfoundation.org.au/2024-womens-mental-health-research
Mental Health Commission of WA – https://www.mhc.wa.gov.au/
Mental Health First Aid Australia – https://www.mhfa.com.au/women-and-mental-health-across-the-lifespan/
Think Mental Health, WA Mental Health Commission – https://www.thinkmentalhealthwa.com.au
World Health Organization – https://www.who.int/mental_health/en/

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How stress can impact your health

walrus — Mon, 29 Jul 2024 03:39:01 +0000

Stress is a normal part of being human and something that we all experience when we are faced with a challenging situation or feel under pressure. While it can sometimes be a useful motivator and push us to get things done, experiencing too much or ongoing stress can affect our mental and physical health.

What is stress?

According to the World Health Organization, stress is defined as a state of worry or mental tension caused by a difficult situation.

It triggers a flight or fight response in the body, causing it to respond to the perceived threat by increasing our heartbeat, breathing rate and blood pressure. The longer you feel stressed, the greater the demand on your body and the amount of energy you use.

According to research from 2020 by the Australian Institute of Health and Welfare, more than half of Australians (59%) experienced at least one personal stressor over a 12 month period and those with a mental health or long-term health condition were more likely to experience stress over that same period of time (83% and 68% respectively).

While a little bit of stress is normal and can actually help us to perform our daily activities, too much can cause a range of physical and mental health problems. In fact, it can contribute to a number of health problems, such as high blood pressure, heart disease, obesity and diabetes. We also know that stress is the main contributor to burnout.

While there are different triggers for different people, it is most commonly a result of external events, including:

Major life changes, such as a death in the family or divorce
Family illness or health problems
Issues at work, school or with finances and relationships

Symptoms

When stressed, your body releases certain hormones, such as adrenaline, which bring on physical changes to help you respond to the stressful situation.

It can cause physical, mental and behavioural reactions in the body, as it responds to the release of these hormones. Some of these symptoms include:

Headaches, aches and pains
Sleep disturbance
Fatigue
Upset stomach or diarrhoea
Anxiety
Difficulty concentrating
Feeling overwhelmed and out of control
Sudden outbursts of anger
Avoidance
Overeating or undereating
Alcohol, smoking, or drug abuse

People will react to stress differently, depending on their personality, attitude and approach to life. Knowing yourself and how you respond can help you understand what works for you in managing stress.

Experiencing stress over a long period of time or an ongoing basis can disrupt your body’s normal processes and increase your risk of a number of health problems, including:

Anxiety and depression
Digestive problems
Heart disease, heart attack, high blood pressure and stroke
Insomnia and sleep problems
Weight gain
Problems with memory and focus

That’s why it’s important to try to manage stress as best you can, when it arises.

Prevention

Being aware of when you’re feeling stressed is an important first step.

Other things you can do to help manage stress include:

Taking regular time-out to relax, including time each day to switch off from technology.
Exercising regularly – aim for at least 20 minutes of exercise 3 times a week.
Eating well – include plenty of fruits and vegetables and avoiding fatty and sugary foods.
Limiting alcohol.
Getting enough sleep each night.
Spending time with people who make you feel good about yourself.
Setting boundaries so that you are not overextending yourself.
Staying connected with colleagues, family and friends and encouraging open discussions about how you are feeling and what support you might need.
Having some fun and doing activities that make you feel happy, to keep balance in your life.

Concerned about your health?

It’s important to see your doctor if you:

Feel stressed often.
Experience particular things that stress you and feel beyond your control.
Believe your reactions to stress are extreme or worry you.
Feel anxious or depressed about stress.

If you have any concerns about your health or are feeling overwhelmed with burnout and stress, book in with one of our GPs to discuss your concerns. Appointments can be made online or by contacting us directly on (08) 9208 6400.

For more information on this topic, visit:

Australian Institute of Health and Welfare – https://www.aihw.gov.au/reports/mental-health/stress-and-trauma
Better Health Channel – https://www.betterhealth.vic.gov.au/health/healthyliving/stress
Health Direct – https://www.healthdirect.gov.au/stress
Healthy WA – https://www.healthywa.wa.gov.au/Articles/F_I/Good-mental-health-and-wellbeing
Lifeline – https://www.lifeline.org.au/media/yxvnrqul/draft_ll-2pp-fact-sheet_life-pressures.pdf
World Health Organization – https://www.who.int/news-room/questions-and-answers/item/stress

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Stress and Burnout

walrus — Thu, 25 Nov 2021 08:19:30 +0000

At this time of year, it can feel like a bit more of a limp to the finish line, rather than a sprint, as we head towards Christmas and the New Year. Add in all the challenges and interruptions caused by the COVID-19 pandemic over the last two years and it’s no wonder people are feeling a little burnt out and fatigued.

But when do those feelings of tiredness and weariness indicate that there is something more going on with your health and wellbeing?

Is it just stress or burnout?

Stress is a normal part of being human and something that we all experience when we are faced with a challenging situation or feel under pressure, particularly at this time of year!

Stress can cause physical, mental and behavioural reactions in the body, as it responds to the release of stress hormones. Some of the symptoms of stress include:

Headaches, aches and pains
Sleep disturbance
Fatigue
Upset stomach or diarrhoea
Anxiety
Difficulty concentrating
Feeling overwhelmed and out of control
Sudden outbursts of anger
Avoidance
Overeating or undereating
Alcohol, smoking, or drug abuse

People will react to stress differently, depending on their personality, attitude and approach to life. Knowing yourself and how you respond to stress can help you understand what works for you in managing stress.

While stress can sometimes be a useful motivator and push us to get things done, experiencing too much or ongoing stress can affect our mental and physical health.

In fact, ongoing stress can contribute to a number of health problems, such as high blood pressure, heart disease, obesity and diabetes.

We also know that stress is the main contributor to burnout.

What is Burnout?

While stress and burnout are linked, they are different. Stress can feel like being over-reactive or overly engaged, whereas burnout can feel like disengagement or lacking motivation or that you’ve had the life completely sucked out of you.

The World Health Organization defines burnout as a “syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”

Essentially, burnout is a condition that is caused by an individual’s work. It is generally characterised by:

feelings of energy depletion or exhaustion;
increased mental distance from one’s work, or feelings of negativism or cynicism related to one’s work; and
reduced professional efficacy.

According to Reach Out, some of the signs of burnout include:

Feeling physically and emotionally exhausted and unable to perform basic tasks.
Losing motivation in life, including with work and friendships.
An inability to focus or concentrate on tasks.
Feeling empty or lacking in emotion.
Losing passion and drive.
Experiencing conflict in your relationships with co-workers, friends and family.
Withdrawing emotionally from friends and family.

It’s important to note that burnout is not a medical condition, nor is it something that occurs due to a person’s lack of resilience. Burnout does not discriminate in who it affects and, if left untreated, it can cause depression, anxiety and impact on both professional and personal relationships.

How to prevent stress and burnout

Being aware of feeling stressed or burnt out is an important first step in managing these conditions.

Other things you can do to help manage stress and burnout include:

Taking regular time-out to relax, including time each day to switch off from technology.
Exercising regularly – aim for at least 20 minutes of exercise 3 times a week.
Eating well – include plenty of fruits and vegetables and avoiding fatty and sugary foods.
Limiting alcohol.
Getting enough sleep each night.
Spending time with people who make you feel good about yourself.
Setting boundaries so that you are not overextending yourself.
Staying connected with colleagues, family and friends and encouraging open discussions about how you are feeling and what support you might need.
Having some fun and doing activities that make you feel happy, to keep balance in your life.

Concerned about your health?

It’s important to see your doctor if you:

Feel stressed often.
Experience particular things that stress you and feel beyond your control.
Believe your reactions to stress are extreme or worry you.
Feel anxious or depressed about stress.

If you have any concerns about your health or are feeling overwhelmed with burnout and stress, book in with one of our GPs to discuss your concerns.

Appointments can be made online or by contacting us directly on (08) 9208 6400.

For more information on this topic, visit:

Better Health Channel – https://www.betterhealth.vic.gov.au/health/healthyliving/stress#your-response-to-stress
Health Direct – https://www.healthdirect.gov.au/stress-symptoms
Healthy WA – https://www.healthywa.wa.gov.au/Articles/F_I/Good-mental-health-and-wellbeing
Lifeline – https://www.lifeline.org.au/get-help/information-and-support/stress-and-overwhelming-feelings/
Reach Out – https://au.reachout.com/articles/burnout-and-chronic-stress
World Health Organization – https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases

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Mental health – it starts with our children

walrus — Thu, 30 Sep 2021 07:41:19 +0000

As we head towards Mental Health month in October, and this year’s Mental Health Week (9-16 October) theme of “mental health starts with our children”, we thought we’d take a closer look at children’s mental health in Australia.

What is Mental Health?

The early years of life are critical for brain development and functioning, learning and wellbeing. From very early on, children are shaped and influenced by a range of social, biological and environmental factors – all of which can impact on their mental health throughout life.

For infants and children, good mental health is just as important as physical health to their overall long-term health, wellbeing and quality of life.

Sound mental health provides an essential foundation of stability which can support all other aspects of human development, including the ability to form friendships, cope with adversity, and achieve success in school, work and community life.

This video from Harvard University’s Centre on the Developing Child explains just how important those early childhood relationships and interactions are for mental health>>

Childhood Mental Health – The Stats

While the Australian Government’s report into the health welfare of Australian children notes that most kids are healthy, safe and doing well, it also reports that mental health conditions are impacting 314,000 (or close to 14 per cent) children aged 4-11 years, with boys more commonly affected than girls.

There are a number of factors impacting on the mental health of Australia’s children, including:

Parent Mental Health – 25% of young Australians grow up in a household where a parent of caregiver experiences mental illness.
Family Violence – research suggests that 25% of children are exposed to family violence.
Parent Alcohol Use – 13% of Australian children live in a household with at least one parent binge drinking.
Sleep Patterns – 30% of 7-18 year olds report lack of sleep, high levels of stress and depressive symptoms.

In Australia, Attention Deficit Hyperactivity Disorder (ADHD) is the most common disorder for children, with anxiety and depressive disorders being the second and third most common disorders experienced by children.

ADHD is a developmental disorder that begins in early childhood. Children with ADHD may find it hard to concentrate and may become hyperactive to the point where the condition can interfere with their schooling, friendship or family life.

Anxiety is a normal part of childhood. Most of the time, worries are short-lived and will go away. However, when a child’s anxiety stops them from getting the most out of life or they start to experience avoidance behaviours and/or physical symptoms (such as headaches and stomach aches or trouble sleeping); it could be a sign of something more serious.

Depression is another common disorder in children and is more likely to occur in the years leading up to puberty. It can often be linked to stressful triggers such as family difficulties, the birth of a sibling, social changes from moving to a new house or school, or bullying. The signs of depression in children include:

being very sad or cranky for a few weeks;
losing interest in normal daily activities;
being more negative than usual; and
having sad thoughts and feelings that stop them enjoying life.

Impact of COVID-19 on Child Mental Health

The last two years of living with a pandemic have challenged even the toughest and strongest of minds, but what impact has living with the constant uncertainty and change around COVID-19, as well as lockdowns and reduced social interaction, had on our children and their mental health?

A National Youth Mental Health Survey conducted by headspace in 2020 found that COVID-19 appeared to have an impact on young people’s wellbeing, with those in the 12-14 and 22-25 year age groups reporting a decline in their ability to carry out daily activities and cope with stress.

Another report by the Australian Institute of Health and Welfare notes that, compared with older age groups, young people have experienced high rates of psychological distress, loneliness, educational disruption, unemployment, housing stress and domestic violence throughout the pandemic.

The demand for services providing phone and online support for children (such as Kids Helpline) has also increased substantially during the COVID-19 pandemic.

How can we help children maintain good mental health?

The most important factor influencing any child’s mental health and wellbeing is having long lasting, safe and secure relationships with their family, including extended family and carers.

Just as with adults, other factors that can help children improve their mental health and prevent mental health issues from developing include:

Getting enough sleep.
Eating well.
Getting enough regular physical activity.
Maintaining consistent routines and social interactions.
Creating a supportive environment by spending time together with friends and family.
Encouraging open discussions about feelings, concerns and/or worries

If you do have any concerns about your child’s mental health, then speak to your GP who can make suggestions or refer you to other healthcare professionals for additional support, if required.

You may also find this checklist from Beyond Blue helpful>>

To make an appointment with any of our GPs at Illawarra Medical Centre, book online or phone us on (08) 9208 6400.

For more information on this topic, visit:

Australian Government Department of Health – https://www.headtohealth.gov.au/supporting-someone-else/supporting/children

Australian Institute of Health and Welfare – https://www.aihw.gov.au/reports/children-youth/australias-children/contents/health/children-mental-illness

Beyond Blue – https://healthyfamilies.beyondblue.org.au/

Emerging Minds – https://emergingminds.com.au/

Headspace – https://headspace.org.au/assets/Uploads/Insights-youth-mental-health-and-wellbeing-over-time-headspace-National-Youth-Mental-Health-Survey-2020.pdf

Health Direct – https://www.healthdirect.gov.au/kids-mental-health

Healthy WA – https://www.healthywa.wa.gov.au/Health-conditions/Mental-illness

World Health Organization – https://www.who.int/health-topics/mental-health#tab=tab_1

WA Mental Health Week – https://mentalhealthweek.org.au/

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How nutrition impacts on your mental health

walrus — Tue, 06 Oct 2020 03:26:53 +0000

We know that good nutrition is important for keeping our bodies healthy, but did you know that it also has a major impact on our mental health?

As part of Mental Health Week and National Nutrition Week, both taking place this month, we take a closer look at how what we eat affects our mental health and wellbeing.

Mental health – the stats
According to the Black Dog Institute, one in five Australian’s aged between 16 and 85 will experience a mental illness each year. The most common of these being depression, anxiety and substance use disorder.

Depression is the number one cause of non-fatal disability in Australia, with one in seven Australian’s experiencing depression in their lifetime.

In fact, the World Health Organization estimates that depression will be the number one health concern globally by 2030 in both developed and developing nations.

In Australia, anxiety is also becoming more prevalent. The Australian Bureau of Statistics (ABS) National Health Survey 2017-18 identified 3.2 million Australians (or 13.1% of the population) as having an anxiety related condition. This is an increase from 11.2% in 2014-15.

The link between nutrition and mental health
Numerous studies have found that diet can directly impact on the mental health outcomes of individuals.

The 20^th Century has seen an increased global consumption of sugar, salt, snacks, take-away and high-energy foods coupled with a decrease in the consumption of nutrient and fibre-dense foods.

In fact, the Global Burden of Disease Study, conducted in 2017, indicates that unhealthy diet is now the leading cause of early death globally and contributed to 11 million deaths and 255 million disability-adjusted life years (DALYs) in 2017.

Unhealthy diets, consisting of a higher quantity of processed foods, are also associated with increased risk of depression and anxiety.

As noted by mind-body medicine specialist, Eva Selhub MD, this can partly be explained by understanding the role of serotonin in the body.

“Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain. Since about 95% of your serotonin is produced in your gastrointestinal tract, and your gastrointestinal tract is lined with a hundred million nerve cells, or neurons, it makes sense that the inner workings of your digestive system don’t just help you digest food, but also guide your emotions.”

“Studies have compared “traditional” diets, like the Mediterranean diet and the traditional Japanese diet, to a typical “Western” diet and have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet. Scientists account for this difference because these traditional diets tend to be high in vegetables, fruits, unprocessed grains, and fish and seafood, and to contain only modest amounts of lean meats and dairy. They are also void of processed and refined foods and sugars, which are staples of the “Western” dietary pattern.”

Most research in the past has looked at the link between diet and health in adults. However, more recent research that focusses on children and young people has also found a relationship between unhealthy diets and poorer mental health outcomes.

According to Beyond Blue, poor nutrition in children has been associated with a range of problems.

These include:

externalising behaviour problems, such as hyperactivity, aggression, and disobedience;
symptoms of attention deficit hyperactivity disorder;
poor concentration and tiredness, which interfere with learning;
immune system function, which is also linked to mental health;
delayed brain development, as high-fat, high-sugar diets can affect proteins in the body that are important for brain development;
iron deficiency, which has been linked to cognitive function impairments associated with learning and memory; and
nutrient deficiencies, which have been associated with mental health conditions including depression and anxiety.

Tips for eating well
What all this research seems to tell us is that eating well is not only important for your overall physical health; it is also vitally important for your mental health.

One of the easiest ways to eat well for your health is to follow the Australian Dietary Guidelines. These have been developed to provide advice to Australians about the amount and kinds of foods that they need to eat for their health and wellbeing.

The Guidelines recommend enjoying a wide variety of nutritious foods from the following five food groups every day:

Vegetables of different types and colours and legumes/beans.
Fruit.
Grain (cereal) foods –mostly wholegrain and/or high cereal fibre varieties (such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley).
Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans.
Milk, yoghurt, cheese and/or their alternatives (mostly reduced fat).

The Guidelines also recommend drinking plenty of water and limiting your intake of foods containing saturated fat, added salt, added sugars and alcohol.

Nutritionist and Managing Director of Nutrition Force, Lisa Stegena adds that increasing the amount of magnesium in your diet may also help with your mental health.

“There is a growing body of research that supports the theory that depression could be an inflammatory response. Magnesium, which has been found to reduce inflammation, is now being trialled in the treatment of depression and anxiety.”

To help boost the amount of magnesium in your diet, Lisa suggests:

Limiting your alcohol intake;
Eating a wide range of whole foods that are high in fibre;
Snacking on nuts and seeds at least once a day;
Eating lots of leafy green veggies, daily; and
Adding more legumes to your diet.

Lisa also suggests mindful eating as a way to improve your diet and wellbeing.

“Mindful eating is the practice of being aware of what we are eating. Listening to our body. Sometimes it takes time for the brain to catch up to the stomach, which can lead to overeating if we don’t stop and listen to our body’s signals. It allows us to pay attention to how the food makes us feel – our emotions and mood.”

For more tips on mindful eating, read this blog from Nutrition Force>>

If you are concerned about your diet and/or mental health, book in with one of our GPs to discuss your concerns. Appointments can be made online or by contacting us directly on (08) 9208 6400.

We also offer appointments with a Nutrition Force Accredited Practicing Dietitian on Tuesdays. Appointments are available fortnightly to discuss a range of dietary related health conditions, including gut issues, bariatric surgery, children’s dietary issues, weight loss, diabetes and more.

For more information on this topic, visit:

Australian Dietary Guidelines – https://www.eatforhealth.gov.au
Beyond Blue – https://beyou.edu.au/fact-sheets/wellbeing/nutrition-and-mental-health
Black Dog Institute – https://www.blackdoginstitute.org.au
Harvard Medical School – https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
Headspace – https://headspace.org.au/young-people/eating-for-a-healthy-headspace/
Health Direct – https://www.healthdirect.gov.au/diet-and-mental-health
Nutrition Force – https://nutritionforce.com.au/
World Health Organization – https://www.who.int

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