Building Blocks of Optimum Mental Health: A Holistic Approach

In today’s fast-paced world, maintaining optimal mental health can feel like a daunting task. With the constant demands of work, social life, and digital connectivity, it’s easy to overlook the fundamental factors that contribute to our overall well-being. This is why we at Maine Children’s Home (MCH) like to share information and tips about the Foundations of Optimum Mental Health — movement, nutrition, water intake, sleep, boundaries with electronic device usage and social media, and mindfulness — every Mental Health Awareness Month (May). Awareness and practice of these foundations can help set a solid groundwork for a healthier mind and body.

Movement: Energize Your Mind and Body

Regular physical activity is not only crucial for maintaining physical health but also plays a vital role in promoting mental well-being. Exercise has been shown to reduce symptoms of anxiety and depression, improve mood, and enhance cognitive function. Whether it’s going for a brisk walk, practicing yoga, or hitting the gym, finding activities that you enjoy and incorporating them into your daily routine can significantly benefit your mental health.

MOVEMENT FACT:

According to the Center for Disease Control and Preventions (CDC), the benefits of moderate physical activity include improved cognition, and reduced short-term feelings of anxiety. 150 minutes of moderate physical activity per week can help with maintaining sharp thinking skills, learning, and judgment skills as we age.

MOVEMENT TIP:

Take a moment to plan some fun ways to move throughout the week. Activities can be taking a walk around the neighborhood, yard work, or dancing to a favorite song.

Nutrition: Fuel Your Brain

The food we eat directly impacts our mood, energy levels, and overall mental clarity. Consuming a balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients that support brain function and regulate mood. Avoiding excessive sugar, processed foods, and caffeine can help stabilize energy levels and prevent mood swings. Remember, nourishing your body with wholesome foods is not only good for your physical health but also essential for maintaining optimum mental well-being.

NUTRITION FACT:

A 2022 study led by Jessica Bayes, Ph.D., found that a diet of fish, fruits, vegetables, whole grains, and healthy fats significantly improved the depressive symptoms. A healthy diet has a powerful effect on both our bodies and minds.

NUTRITION TIP:

One activity that can be fun for both children and adults is to track the fruits and veggies you eat per day by starting a produce sticker collection. Most fruit and veggies from the grocery store come with produce stickers that you can peel off and re-stick on a calendar or a chart to track your fruit and veggie intake.

Water: Hydrate for Clarity

Hydration is key to maintaining optimal mental function. Even mild dehydration can impair cognitive performance, concentration, mood, and the body’s ability to regulate temperature among other physical issues. Make it a habit to drink an adequate amount of water throughout the day to stay hydrated and keep your mind sharp. Keep a reusable water bottle handy as a reminder to sip regularly and ensure you’re getting enough fluids to support your mental clarity and overall health.

WATER FACT:

According to Harvard T.H. Chan School of Public Health, the daily adequate intake of water for men ages 19 and older is 13 cups (104 ounces) and the adequate intake for women ages 19 and older is 9 cups (72 ounces). Here’s a guide for younger ages:

Age Group	Recommended Hours of Sleep Per Day
1 - 3	4 cups (32 ounces)
4 – 8	5 cups (40 ounces)
9 – 13	7 – 8 cups (56 – 64 ounces)
14 – 18	8 – 11 cups (64 – 88 ounces)

WATER TIP:

One simple tip to drinking enough water is to start your day with drinking one or two glasses of water. Not only will this help you be hydrated, it might also make you feel as if you accomplished some self-care.

Sleep: Prioritize Restful Nights

Quality sleep is essential for mental health and overall well-being. Adequate rest allows your brain to recharge, consolidate memories, and regulate emotions.

SLEEP FACT:

Here’s a helpful chart from Centers for Disease Control and Prevention about the recommended hours of sleep we should have per day based on our age:

Age Group	Recommended Hours of Sleep Per Day
Newborn (0–3 months)	14–17 hours (National Sleep Foundation)
Infant (4–12 months)	12–16 hours per 24 hours (including naps)
Toddler (1–2 years)	11–14 hours per 24 hours (including naps)
Preschool (3–5 years)	10–13 hours per 24 hours (including naps)
School Age (6–12 years)	9–12 hours per 24 hours
Teen (13–18 years)	8–10 hours per 24 hours
Adult (18–60 years)	7 or more hours per night
Adults (61–64 years)	7–9 hours
Seniors (65 years and older)	7–8 hours

SLEEP TIP:

According to the CDC, consistency and comfort are keys to a good night sleep. Making sure bedtime is the same time each night, and creating a quiet, dark, and cozy space with a comfortable temperature can help you get a good night sleep.

Boundaries with Electronic Devices Usage and Social Media: Disconnect to Reconnect

In today’s digital age, constant connectivity can take a toll on our mental health. Excessive electronic device or phone usage and social media scrolling have been linked to increased stress, anxiety, and feelings of loneliness. Set boundaries around your phone or device usage and allocate dedicated time for unplugging and engaging in activities that promote relaxation and connection with loved ones. Practice mindful usage of technology and prioritize real-world interactions to cultivate meaningful relationships and maintain a healthy balance between the virtual and physical worlds.

DEVICE FACT:

According to the Kraiser Family Foundation, kids ages 8 – 18 average 7.5 hours of screentime each day. That is 114 days of screen time per year that children aren’t engaging in physical activities.

DEVICE TIP:

Whether it’s for yourself or your children, you can limit screen time by creating tech-free zones and times in your home (Examples: no devices in bedrooms or at meal times), by using apps or phone settings to limit device time, or by enforcing daily screen time limits.

Mindfulness: Cultivate Present-Moment Awareness

Mindfulness involves paying attention to the present moment with openness, curiosity, and acceptance. By practicing mindfulness techniques such as meditation, deep breathing, or simply being fully present in your daily activities, you can reduce stress, enhance self-awareness, and cultivate a greater sense of peace and well-being. Incorporate mindfulness practices into your daily routine to quiet the mind, reduce rumination, and foster a deeper connection with yourself and the world around you.

MINDFULNESS FACT:

According to this 2021 article Mindfulness for Your Health, mindfulness can help us establish healthier habits. Practicing mindfulness and being present in the moment can help us make healthier decisions and strengthen all the other foundations of optimum mental health.

MINDFULNESS TIP:

One tip for practicing mindfulness is to take a few minutes to notice what you sense around you. What are you able to feel, smell, taste, hear, or see? Noticing your surroundings can help you be present in the moment you’re in, wherever you are.

Prioritizing these foundational elements of optimum mental health—movement, nutrition, water, sleep, boundaries with phone usage and social media, and mindfulness—lays the groundwork for a healthier, happier, and more fulfilling life. By taking proactive steps to nurture your mind and body, you can enhance your resilience, cope more effectively with life's challenges, and thrive in all aspects of your life. Remember, small changes can lead to significant improvements in your mental health and overall well-being. Start today and embark on a journey toward a healthier, more balanced life.