Mental Well-being: A Key Player in Our Overall Health!Le bien-être mental, acteur-clé de notre santé !

The mind and body are closely connected. Mental or psychological health, essential to our overall well-being, is defined by the WHO as “a state of well-being in which an individual realizes their own abilities, can cope with the normal stresses of life, can work productively and is able to contribute to their community.”

Mental health encompasses our emotional, psychological, and social well-being and influences a wide range of factors. It affects how we think, reason, act, solve problems, and manage stress. In short, it shapes our ability to be happy, productive, and well-balanced.

Taking care of our mental well-being and maintaining a positive mindset helps us handle daily life under the best possible conditions. Everyone has bad days, but what matters is how we respond to them.

In 2020, 89% of global consumers stated that their emotional and mental health was just as important as their physical health for their overall well-being.

Just as physical fitness helps maintain a strong and resilient body, mental fitness helps us achieve and preserve good psychological health.

Mental fitness is a personal balance between stress, challenges, and resources.

Each new life situation can destabilize our mental and physical well-being, especially in cases of chronic stress.

Stress has psychological effects and can cause irritability, insomnia, fatigue, sadness, and loss of motivation. Persistent stress can lead to various disorders, such as depression, anxiety, or burnout. Effectively managing stress, by helping the body mobilize its resources to face daily challenges, is essential for mental health and quality of life.

Stress and anxiety can also affect our physical health. According to WebMD, “Worry causes the body to release stress hormones that speed up the heart rate and breathing, raise blood sugar levels, and increase blood flow to the arms and legs. Over time, this can affect the health of your heart, blood vessels, muscles, and other physiological systems.”

Early Warning Signs of Stress-Related Mental Imbalance

Experiencing the following feelings or behaviors may be a warning sign:

• Sleep disturbances
• Low energy or lack of motivation during the day
• Unusual feelings of confusion, anxiety, nervousness, or worry
• Major mood swings
• Increased consumption of alcohol or tobacco
• Withdrawal from social activities and loved ones
• Difficulty performing daily tasks or finding motivation
• Trouble focusing

How to Improve Mental and Emotional Health

Stay physically active.
During physical exercise, endorphins are released into the nervous system, body tissues, and bloodstream, generating positive effects on anxiety, stress, and mood. That’s why endorphins are nicknamed “happiness hormones.” Research has shown that regular physical activity can be just as effective as psychotherapy for treating mild to moderate depression, and can reduce anxiety. People who exercise often report feeling less stressed or tense.

Get enough sleep.
Sleep greatly impacts our mood. The brain needs sleep to regenerate and replenish “feel-good” chemicals. Disrupted sleep can contribute to developing or worsening mental health issues. In the short term, lack of sleep leads to fatigue and irritability; over time, it increases the risk of depression. Quality sleep is essential every night.

Eat a healthy diet.
Balanced nutrition can impact mental health, enhance mood, and reduce anxiety and stress. A study by the UK’s Mental Health Foundation suggests that poor diets have played a role in the significant rise of mental health issues over the past 50 years. Eating well also supports gut health—an imbalanced gut microbiota can negatively impact the nervous system. It’s no surprise the gut is often called the body’s “second brain.”

Manage stress effectively.
Stress is a major part of daily life. While it can be beneficial in small doses, the way we react to stress determines its impact. Stress responses depend heavily on the individual’s health, biological and physiological resources, and mindset. Depending on how it’s managed, stress can either be positive (motivating, stimulating) or negative (headaches, fatigue, muscle tension, or even illness).

The Power of Certain Plants to Support Mental Balance and Well-being

Soothe the mind with Rhodiola – an adaptogenic plant

Adaptogenic plants are a special category of herbs known for helping the body and mind better resist stress and mental fatigue. They’ve been used for centuries as natural allies in managing stress.

Adaptogens help regulate the production of cortisol, the hormone linked to stress, to better handle daily challenges.

Research shows that Rhodiola rosea, known since the time of the Vikings, can help combat fatigue through its energizing properties, enhance mental performance, and alleviate symptoms of depression and anxiety. It improves mood and promotes long-term emotional balance.

Relax and calm the body with sedative and anxiolytic plants

Many plants offer sedative and relaxing properties, helping to promote restful sleep without causing dependency.

Spotlight on three specific plants:

Lemon Balm (Melissa officinalis)

Used since antiquity, lemon balm has many regulatory benefits. Its anxiolytic, relaxing, and antispasmodic properties have been traditionally recognized throughout Europe. While traditionally used for its calming and digestive effects, recent studies have highlighted its anti-inflammatory, antioxidant, and angiogenesis-regulating properties, particularly its positive effects on the central nervous system and stress adaptation.

California Poppy (Eschscholzia californica)
Historically used to treat sleep disturbances, nervousness, anxiety, and stress-related conditions, this plant—once referred to as “opium-like”—has been the subject of studies showing its notable effects on the nervous system and its anxiolytic properties.

Sweet Woodruff (Galium odoratum)
While best known for culinary use or topical wound healing, sweet woodruff has also traditionally been used as a mild sedative and relaxant. It has light hypnotic and antispasmodic properties.