Simple Habits for Better Mental and Physical Health: A Nutritionist’s Perspective

As a teenager, managing your mental and physical health is crucial, and making small but impactful choices can make a significant difference. While the statistic of 40 million Americans dealing with mental health concerns may seem overwhelming, it’s empowering to know that simple actions can help you feel healthier, happier, and more at ease. By incorporating these habits into your daily routine, you can gain better control over your mood and well-being.

I want to share some small but powerful choices you can make, to gain more control over your physical and mental health. They can improve your mood, and make your body and mind faster and clearer. Over time, they can make you more resilient and able to bounce back in times of stress - and during periods when you can’t take such good care of yourself.

Eat Real Food

Fill your plate with fresh foods, such as fruits, vegetables, salad, meat, fish, and eggs…limit foods from a package only when nothing else is available. REAL, WHOLE FOODS are filled with fiber, vitamins, and minerals your body requires to function at its best. While packaged processed foods are often tasty and appealing, many are laden with chemicals that deplete your body rather than build strength and health.

Pack In The Protein At Each Meal

You might be surprised to learn that animal foods like eggs, fish, shellfish, chicken, meat, yogurt, and plant sources such as beans and legumes are incredibly important for brain health, a strong immune system, and hormone balance. Not getting enough protein is one of the biggest reasons many people struggle with weight as well as sugar cravings.

Get Off The Sugar Rollercoaster

Anxiety, moodiness, and inability to concentrate are all signs of poor blood sugar regulation. Swap out your muffins, donuts, croissants, and sweet beverages in the morning. They are delicious, but you just hopped on a sugar roller coaster for the rest of the day. You overeat and energy crashes. Especially at breakfast: If you find yourself craving sugary drinks like soda, Frappuccino, or cakes and cookie snacks throughout the day (even after you finished a meal), chances are you need more protein and healthy fats. Replace cereal and skim milk with a high-protein meal and watch your day improve! Try 2-3 eggs and avocado toast, add almond or peanut butter and protein powder to a smoothie; mix full-fat plain (whole milk) Greek yogurt with fresh or frozen berries, nuts, and seeds, and a couple of tablespoons of granola; spread peanut butter or add avocado on a slice of whole grain toast; add beans, cheese, nuts/seeds, and chicken or tuna to your salad; top your pasta with whichever protein is available such as beans, fish or meat.

Hydrate

Most of the time, your fatigue and headaches are caused by dehydration or poor blood sugar control. Sugary drinks such as soda and juice, sweetened iced teas, and coffee drinks are dehydrating. Alcohol too. Drink water, unsweetened carbonated water such as club soda, or canned naturally flavored sparkling waters. Start your day with a glass of water before you eat your first meal

Prioritize Sleep

Protect it! Aim for 8 hours a night. When you neglect sleep, health, performance, mood, and energy will suffer. You would be surprised what a good night's sleep can do to nourish your body and make you a happier person. I know that getting good sleep can be extra challenging as a teenager. Here are some tips; keep it dark. Dim the lights a couple of hours before bed if possible. Turn your phone to “airplane mode” to avoid being disrupted and limit electromagnetic radiation - and set the ringer to vibrate. Your phone probably has a sleep setting that you can use as a reminder to start winding down at night. Even if you have to use your computer to study right up until you go to sleep, set it to “night mode” and dim the screen to limit stimulating blue light.

Start The Day With Sunlight

Insomnia is a problem because people spend too much time inside all day. Sunlight helps to set our circadian rhythm. Your eyes need morning sunlight to make melatonin - the hormone that helps you stay asleep at night. If you are having trouble sleeping, try getting off your screen an hour before bed, and get outside more often during the day. Exposing our forearms to sunlight is also how we make our form of vitamin D, which is important for preventing depression and supporting our immune systems, healthy muscles, and bones.

Conclusion

By incorporating these habits into your daily routine, you’re not only taking steps toward better physical health but also enhancing your mental well-being. The small choices you make each day can build resilience, improve your mood, and set a strong foundation for handling life’s challenges. Remember, it’s about progress, not perfection. Every positive change, no matter how small, contributes to a healthier, happier you. Embrace these strategies, and you’ll likely find yourself feeling more balanced and energized, ready to tackle whatever comes your way.

About The Author

Melissa Wetzstein is a functional nutritionist who helps her clients feel their best by addressing the root causes of imbalances in the body. She believes that finding joy and confidence in the preparation of nourishing whole foods meals is the foundation of achieving optimal health and well-being. Melissa works with clients one-on-one, as well as through corporate wellness events and group cooking classes. You can find her on her website and Instagram @apurelifenutrition.