Tips to improve women’s mental health

The Health Promotion and Education Team at Heart Research UK is offering some vital tips to improve mental wellbeing for women.

In the UK around one in five women have a common mental health problem, such as depression or anxiety.

Long-term mental health problems can increase the risk of developing heart disease.

Here are a few things you can do to keep your mental wellbeing in check and reduce the risk of developing heart disease.

Reducing work stress

Evidence suggests that young women with stressful jobs could be at higher risk of heart disease, so why not do a few stretches to get your blood circulating.

Getting the heart beating by using the stairs or walking part of the way to and from work will help you stretch your legs and refresh your thoughts.

It is not uncommon to feel overwhelmed at work especially when we have lots to do.

Try taking 10 minutes at the beginning of your day to plan the tasks you will complete, and focus only on those tasks.

Cut down on alcohol

Alcohol acts as a depressant and can have a negative impact on your mental health as well increasing your risk of heart disease.

Try cutting down on alcohol by swapping to drinks with a lower alcohol content or having a 0% alcohol beer or cider.

By picking a healthier drink you can still get all the benefits of socialising with friends at the local pub but without the negatives of alcohol.

Follow a healthy diet

Eating a healthy diet can have a positive impact on your mood.

Changing dietary habits can be difficult, but small changes can make a big difference.

Go for three to five smaller meals throughout the day and include lots of fruit and vegetables, lean meats, oily fish and wholegrains.

Keep your diet varied and colourful to replenish your vitamin and mineral intake.

Get some alone time

Not spending any time alone is one of the main factors affecting women's mental health and wellbeing.

It can be so important for you to find this time so you can let down your guard, relieve any tension and problem solve without any interruptions.

Setting up a routine to wake up an hour before the rest of your home is a great idea.

If this isn’t possible try going on a daily walk by yourself. You will get exercise and the alone time you need to reflect.

Meditation

Try setting aside around two minutes per day over the week to give meditating a go.

Simply find a quiet place, sit in a comfortable position with good posture, concentrate on your breathing, pay attention to your wandering mind.

For more tips on how to stay healthy, people can sign up for healthy tips at www.heartresearch.org.uk/ healthy-tips.