March Mental Health Newsletter

Cruciferous vegetables: Veggies including cauliflower, broccoli, cabbage, and arugula contain compounds that reduce inflammation, which is linked to a range of health issues including depression and anxiety. One study showed that people who ate multiple servings of cruciferous veggies each day had significantly lower self-reported stress levels than people who ate less.

Fermented foods: Famous for feeding your gut microbes, fermented foods like plain yogurt, kimchi, and sauerkraut are powerhouses for enhancing the brain-body connection. Some research suggests that eating two to three servings per day is linked to measurable reductions in stress and depressive symptoms.

Spices: Cinnamon, saffron, turmeric, black pepper, and other spices are rich in antioxidants, contain anti-inflammatory compounds, and improve metabolism, which may also boost mental health. Whenever you’re preparing food, reach for spices to add flavor, rather than salt or sugar.

Beans and leafy greens: Some research suggests anxiety is related to magnesium deficiency—so eating foods that are rich in this mineral, such as beans, spinach, and Swiss chard, may help calm the mind.

A healthy dose of sun has more benefits than you may realize.

1. Increased Vitamin D

Vitamin D has some important functions in the body. It promotes reduced inflammation and modulates cell growth. It’s also very hard to get enough from food sources alone. The sun is the best natural source of Vitamin D, and it only takes 5-15 minutes of sunlight a few times a week to notice a difference. Get outside and expose yourself to direct sun on your arms and face to soak up this necessary vitamin. Just remember to use sunscreen if you’ll be outside for more than 15 minutes.

2. Improved Mood

It turns out “sunny disposition” is more than just an expression: Researchers found more mental health distress in people during seasons with little sun exposure. On the contrary, days with plenty of sunshine were associated with better mental health — in fact, the availability of sunshine has more impact on mood than rainfall, temperature, or any other environmental factor.

Getting some sun increases your serotonin and helps you stave off Seasonal Affective Disorder (SAD) and sun exposure can also help people with anxiety and depression, especially in combination with other treatments.

3. Higher Quality Sleep

That serotonin you soak up from the sun’s rays does more than boost your mood – it might also help you get more restful sleep at night. Working in tandem with serotonin is melatonin, a chemical in your brain that lulls you into slumber and one that sun also helps your body produce. Suffering from insomnia? Try to stick to traditionally light and dark cycles, getting sunlight during the day so you can catch some zzz’s at night.

4. Stronger Bones

Remember how we mentioned Vitamin D does some pretty important stuff for your body? Low Vitamin D has been linked to diseases like osteoporosis and rickets, and one of the most specific benefits of Vitamin D is earning stronger bones and teeth. Move over, calcium!

How much Vitamin D do you need? For adults, a daily intake of 4,000 international units (or IUs) is recommended.  While calcium intake is also crucial for bone health, getting enough sun helps your body absorb the calcium.

5. Lower Blood Pressure

When sunlight hits your skin, your body releases something called nitric oxide into your blood. This compound brings down blood pressure and improves heart health. Maintaining healthy blood pressure can reduce your risks of cardiac disease and stroke. Feelings of relaxation may also naturally bring down blood pressure, so boosting your happiness by soaking up rays also aids in keeping your pressure down.

The sun can be your body’s best friend. It not only boosts your mood and can be an effective part of treatment for depression and SAD, but its rays have tangible benefits for our physical well-being. Stuck under cloudy conditions for a week or more? Consider a light therapy lamp, which can be installed in any room and provide a temporary alternative to the sun.

Watch this short video on what sunlight does to our mood.

March 2 – Dr. Seuss’s birthday.  National Read Across America Day
World Teen Mental Wellness Day
March 3 – National Anthem Day
March 8 – International Women’s Day

March 11-15  Educational Support Professionals week – Thank you to our wonderful classified staff!!!
March 13 – National K9 Veterans Day
March 17 – St. Patrick’s Day
March 19 – First day of spring
March 21 – World Down Syndrome Day
March 26 – Epilepsy Awareness Day
March 29 – Good Friday
March 31 –  Easter Sunday