Three Steps to Improve Your Mental Health

As a primary care provider, I often speak with patients about their real-life struggles with anxiety, depression, PTSD, bipolar disorder, ADHD, and addiction. I understand how deeply these conditions can affect every part of life. I recommend three foundational steps to my patients on their journey to better mental health. 

The First Step: Ask for Help 

Your primary care provider (PCP) is a judgement-free place when addressing concerns like anxiety, depression, PTSD, bipolar disorder, ADHD, or addiction. At Elliot Health System, we provide compassionate care, including medication management, tailored to your needs. In addition to our expertise, we can connect you with specialists, pharmacists, and community resources to ensure you receive comprehensive support. Your PCP is your partner in this journey, helping you take those critical first steps toward healing. 

Learn about Elliot Internal Medicine at Londonderry

Step 2: Choose the best foods for your mental health 

What you eat can have a big impact on how you feel and how your brain functions. Adding certain foods to your diet can boost your mood and support your mental health. Try to include: 

• Walnuts: Packed with healthy fats that support brain health 
• Salmon: A great source of omega-3 fatty acids, which can help reduce stress 
• Black beans: Full of fiber and nutrients that support a healthy mind and body 
• Spinach and tomatoes: Loaded with vitamins and antioxidants 
• Berries: High in antioxidants to help protect your brain 
• Avocado: A terrific source of healthy fats 
• Apples: A quick and easy snack with fiber and vitamins 
• Eggs: Packed with protein and important nutrients like choline 
• Yogurt: Full of probiotics to promote gut health, which is linked to mental health 

On the other hand, try to limit foods that may negatively affect your mood and health: 

• Red and processed meats 
• Saturated and trans fats 
• Sugar 
• Sodium (salt) 
• Alcohol 
• Sugary drinks, like soda and fruit juice 

By focusing on whole, fresh foods like fruits, vegetables, legumes, nuts, and whole grains, you can give your body and mind the nourishment they need to thrive. You may be surprised about how small changes in your diet can make a big difference in how you feel every day. 

Step 3: Engage in the best activities for your mental health 

Exercise helps by releasing chemicals (endorphins) in your brain that elevate mood. As little as 10 minutes of physical activity a day can help. If you’re not motivated to go to the gym or outside for a walk, start exercising in the comfort of your own environment by walking in place, stretching, dancing, or weightlifting.  

Strengthening your mental health begins with simple, actionable steps, and your PCP is here to help. Whether reaching out for support, fueling your body with the right foods, or finding a form of exercise that works for you, small changes can lead to big improvements over time. 

If you’re looking for a primary care provider to help you take these steps, visit our website to search for providers or call our SolutionHealth Provider Match Line at 833-920-7473. To schedule an appointment with me, call Elliot Internal Medicine at Londonderry directly at 603-434-1919. Let us partner with you on your journey to better mental health. 

If you are experiencing a mental health emergency, please call 988 and get help right away. The 988 Lifeline is free and your conversation is confidential.  

Learn about Elliot Internal Medicine at Londonderry

 Kristy Blundell is a nurse practitioner at Elliot Internal Medicine at Londonderry.