The Mental Health Hierarchy Nobody Talks About (And Why Your Smoothie Isn't Fixing It)
Look, I get it. When my mental health hit rock bottom three years ago, I tried EVERYTHING. Meditation apps. Green juice cleanses. That one weird breathing technique from TikTok. You name it, I probably threw money at it while desperately scrolling through wellness Instagram at 3 AM.
Spoiler alert: None of that stuff worked. At least not until I learned what actually matters for mental wellbeing, backed by science rather than social media algorithms.
The Mental Health Trinity: Not All Heroes Wear Capes
Here's the tea: Recent research from the University of Otago dropped some truth bombs about what REALLY impacts our mental health. And guess what? It's not fancy adaptogenic mushroom powders or crystal healing (sorry not sorry).
The big three, in order of importance:
- Sleep (quality over quantity)
- Physical movement
- Raw fruits & veggies
Mind. Blown. 🤯
Sleep: The Unsexy Mental Health Superstar
Y'all, we need to talk about sleep. Not the Instagram #sleepgoals kind with fancy silk pillowcases and $200 weighted blankets. REAL sleep.
The research shows something fascinating: it's not just about clocking those 8 hours. Quality trumps quantity every damn time. My therapist would be so proud of me for finally accepting this truth.
Here's what actually matters:
- Consistent bedtime (yes, even on weekends, I'm sorry)
- Screen-free wind-down time (Netflix doesn't count as self-care)
- A proper sleep environment (dark, cool, quiet - like a bat cave but comfy)
And before you @ me about your crazy schedule - I KNOW. Trust me. I used to wear my 5-hours-of-sleep lifestyle like a badge of honor. But that's exactly what landed me in therapy, so...
Movement: The Anti-Depressant You Already Own
Let's clear something up: "Exercise" doesn't mean you need to become a CrossFit cultist or run marathons. The research shows that just 15 minutes of getting your heart rate up can reduce depression risk by 26%.
That could mean:
- Dancing like a fool to Taylor Swift
- Speed walking because you're late to work (again)
- Finally cleaning your apartment
- Actually anything that gets you moving
The point is, movement is medicine. But like, the good kind that doesn't require a prescription.
The Raw Truth About Food
Plot twist: those raw fruits and veggies your mom kept pushing? They actually matter. The study found that about 4.8 servings of raw produce daily = peak mental health benefits.
Before you panic, this doesn't mean you need to become a raw vegan (unless that's your jam). It's about adding more, not restricting:
- Throw some berries in your morning whatever
- Snack on baby carrots when you're stress-eating
- Add some actual vegetables to your takeout order
Making This Work In Real Life
Listen, I know this all sounds great in theory. But real life is messy. You've got deadlines, relationships, that weird noise your car is making, and about 47 other things on your mind.
So here's my real-world advice:
- Start with sleep. It's the foundation everything else builds on.
- Find movement that doesn't make you want to die inside.
- Add produce before removing anything else from your diet.
Your Turn to Spill
What's your biggest mental health struggle right now? Drop a comment below. Maybe it's fitting in movement when you WFH, or putting down your phone before bed (guilty 🙋♀️).
Remember: This isn't about perfection. It's about progress. And sometimes progress looks like eating baby carrots while doom-scrolling in bed. We're all human here.
Want more real talk about mental health? Follow me for weekly doses of science-backed sanity (with a side of sarcasm).
P.S. If you're struggling with serious mental health issues, please reach out to a professional. All the sleep and kale in the world can't replace proper mental health care when you need it. You're worth it. 💕
Originally published on Medium by Sarah Chen
