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Vanessa Couto

Hello! I am an integrative Nutrition Health coach. I will help you to improve your mental health.

30/09/2023

10 GOLD TIPS FOR MAINTAINING A POSITIVE MENTAL HEALTH! 🪷🪷🙏

Let's take a look at the strategies:

1. Keep good physical health – find a type of sport or physical activity you enjoy doing and take 30 mins a day. Regular physical activity produces feel-good hormones to provide a mood boost.

2. Challenge yourself - growth is an essential factor in building self-worth. How do you challenge yourself? Do you shy away from challenges?

3. Control and lower stress – breathing exercises can help you a lot. We will talk more about this topic later.

4. Nurture relationships - belonging to social groups makes you more mentally resilient.

5. Take time out for fun and leisure – find a moment to go out with your pet, loved ones, or yourself. Even staying home relaxing, playing games, or gardening are great options.

6. Work on self-esteem - you deserve love and affection. What have you done today to show yourself that you love yourself?

7. Think positive - positive thinking can have many physical and mental health benefits. Focus on good things and practicing gratitude have been shown to reduce stress, improve self-esteem, and foster resilience even in tough times.

8 Get enough sleep – at least eight hours per night.

9. Stop overthinking - you don't need all of the answers. Overthinking can cause you to miss out on the beautiful journey of life. Accept things as they are, and there may be things you can't change. Take time to slow down and be still. Try to find a few minutes of stillness each day to appreciate where you are.

10. Practice forgiven - forgiveness is a gift we give ourselves. Whether it's forgiving ourselves or others, forgiving is essential for letting go of negative energy.

What have you done for yourself today to improve your mental health? Share in the comments below 👇🏾
and share this post with friends!!

16/08/2023

YOU SHOULD TRY IT!!! OMEGA - 3 FATTY ACIDS IS GREAT FOR MENTAL HEALTH.

There is tons of evidence linking diet and mental health issues such as depression, bipolar, etc.

A number of studies found that omega-3 fatty acids may be beneficial in the treatment of mild to moderate depression or any mental illness.

> WHAT IS OMEGA - 3 FATTY ACIDS?

They are important component of the cells of our body, but our body can not make it. So, we must get them from the foods and beverages we consume.

🐠 Incorporating fish in the diet several times a week may help you. Examples of fish high in omega-3s:

- Sardines
- Salmon
- Herring
- Trout
- Canned white albacore tuna.

Supplements are a good substitute as well. Keep in mind not all supplements are created the same. The omega-3s found in the fish we eat are free fatty acids, and other types of beneficial lipids( fat). When converted to a supplement, omega-3 fatty acids are mostly present in a type of lipid ( triglycerides).

🌰 Non-fish derived omega-3 supplements are plant sources such as:
- Soy
- Walnut
- Canola oil
- Chia, flax, and h**p seeds and their oils

13/08/2023

WHAT IS DEPRESSION?

Depression comes in many forms, ranging from temporary or situational to a life-long battle. Symptoms can be mild to debilitating. Chances are you or someone you know has experienced some form of depression.

Approximately 280 million people in the world have depression. Depression is about 50% more common among women than among men, according to World Health Organization.

In same cases, mental health symptoms comes due to a physical problems. For example, a racing heart and ongoing backpain. An ongoing physical problem can make you feel depressed and think more negatively.

Depression can be different for many, but if you have been experiencing symptoms every day, for at least 2 weeks, you may be experiencing depression:

The symptoms are:

- Involves repetitive negative rumination

- Bleak outlook

- Lack of energy

- Persistent sad, anxious, or “empty” mood

- Feelings of hopelessness or pessimism

- Feelings of irritability, frustration, or restlessness

- Feelings of guilt, worthlessness, or helplessness

-Loss of interest or pleasure in hobbies and activities

- Decreased energy, fatigue, or feeling slowed down

- Difficulty concentrating, remembering, or making decisions

-Difficulty sleeping, waking early in the morning, or oversleeping

- Changes in appetite or unplanned weight changes

- Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment

- Thoughts of death or su***de or su***de attempts

If you have been experienced a few of the symptoms for a while, you should look for a health professional to help you to deal with them.

11/08/2023

“ Take a moment and unwind in nature. When you let yourself go and let things be, then you are truly able to live in the moment “.

Pause, breathe in and out, and enjoy the beauty of nature.

Be the curator of yourself!

04/08/2023

Welcome to my page! Here I share tips for improving mental and physical health and starting a healthier lifestyle. You deserve to be happy and healthy!

Adresse

Innsbruck

Webseite

https://vancouto.com/

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