Mental health is essential to our overall well-being, and it can be impacted by transitional periods such as perimenopause, menopause, postpartum, and menstruation. To strengthen it, it's important to adopt a holistic approach, combining diet, exercise, and skincare. These tips can not only help you better manage hormonal changes but also improve your emotional and mental well-being.
1. A balanced diet for better mental health
Nutrition plays a crucial role in hormone management, mood regulation, and maintaining mental vitality.
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Fruits and vegetables rich in antioxidants : Berries, spinach, broccoli, and carrots are packed with vitamins and antioxidants, which help protect the brain from oxidative stress. These nutrients contribute to improved mental clarity and reduced fatigue.
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Omega-3 fatty acids : Salmon, walnuts, and flax seeds contain omega-3s, which have anti-inflammatory properties and may improve cognitive function. They are known to regulate mood and reduce symptoms of depression.
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Quality proteins : Lean proteins such as chicken, tofu, and legumes promote the production of neurotransmitters like serotonin, which is essential for stabilizing mood and energy.
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Foods rich in magnesium : Magnesium is an essential mineral that helps calm the nervous system. Almonds, avocados, and dark chocolate are excellent sources that promote relaxation and stress management.
2. Physical activity for the body and mind
Physical exercise is an excellent way to support mental health, by stimulating endorphins (the happiness hormones), reducing stress and improving sleep quality.
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Moderate endurance exercises : Brisk walking, cycling, or swimming are gentle activities that strengthen not only the heart but also the brain. These exercises promote better oxygenation of the body and brain, thus improving concentration and memory.
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Light weight training : Incorporating muscle strengthening sessions 2 to 3 times a week can help prevent bone loss, but also develop self-confidence and reduce stress.
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Yoga and Pilates : These practices are ideal for developing flexibility, balance, and mental strength. They incorporate breathing and meditation techniques that help calm the mind and reduce anxiety levels.
3. Skin care and mental health
Taking care of your skin isn't just about outward appearance. A suitable skincare routine can also have a soothing effect, providing a feeling of well-being and accomplishment.
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Intense hydration : As we age, skin becomes drier. Using skincare products rich in hyaluronic acid or ceramides helps to deeply hydrate the skin, while providing a relaxing moment during application.
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Anti-aging and revitalizing serums : Incorporating a serum rich in peptides, retinol or natural active ingredients such as polyphenols can not only firm the skin, but also boost self-confidence and a positive body image.
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Gentle exfoliation : Using gentle scrubs or products containing AHAs/PHAs helps remove dead skin cells, promoting a radiant complexion. Taking care of your appearance contributes to better self-esteem and a sense of control over your well-being.
4. Stress management and mental well-being
Stress can severely affect mental health. Here are some tips for maintaining good mental hygiene:
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Relaxation techniques : Yoga, meditation, or breathing exercises can reduce anxiety. These practices lower the production of cortisol (the stress hormone) and stimulate the production of endorphins.
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Restful sleep : Aim for 7 to 8 hours of sleep per night to allow your body and mind to recover. Quality sleep improves concentration, memory, and mood.
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Soothing herbal teas : Herbs like passionflower or chamomile tea help calm the mind and promote restful sleep. Infusions of sage or red clover can also help manage hot flashes and mood swings.
Conclusion
Improving your mental health requires a holistic approach: a balanced diet, regular physical activity, and a suitable self-care routine. By adopting these good practices, you can face the challenges of daily life with greater serenity, while improving your mental and physical well-being.
