Recipe For A Healthy Mind Platter - Yummy!
- The Little Physio
- Mar 29, 2019
- 3 min read
Food and physical activity/exercise is usually a big topic in the media with updated recommendations and guidelines. When we bring our minds to nutrition and diet guidelines, the food pyramid comes to mind, and when we think about physical activity or exercise, 10,000 steps comes to mind. Or if you are a physiotherapist, Australia's Physical Activity and Sedentary Behaviour Guidelines.
Over the year of multi-burnout, I was exploring different aspects of how to be healthier in the mind, as our mind is just as important as diet and physical health. However, there is no common and widely publicised pyramid or guideline about how to maintain a healthy mind. And I found it challenging to piece together different aspects of advice across articles and forums for an optimally healthy mental state.
Then, I came across Dr. Dan Siegel’s research as a clinical professor of psychiatry at the UCLA School of Medicine. I was introduced to The Healthy Mind Platter! With a similar concept to the food pyramid, which recommends eating a certain amount of different food groups daily, the Healthy Mind Platter suggests engaging in seven types of ‘food’/activities for a healthy mind.
What is on the Healthy Mind Platter?
Sleep time, physical time, focus time, connecting time, play time, down time and time-in are the ingredients on the platter. Here is a quick run down on each of the categories and a what I choose to do for each area.
Sleep time
Quantity and quality of sleep is important for consolidating memories, learning and ‘refreshing’ the neurons on our brain. It is also important for potentially preventing chronic diseases, as poor sleep is associated with a higher risk of developing chronic conditions. I don’t know about you but lack of sleep makes me grumpy and easily aggravated.
Physical time
We already know physical activity is great for healthy bones, muscles and physiological systems, such as the heart and lungs. Exercise is also great for the brain in terms of mood, energy, attention and attention. Immediately afterwards, there is an increase in a cocktail of mood boosting neurotransmitters - dopamine, serotonin and nor-adrenaline. Additionally, the hippocampus and pre-frontal cortex increase in volume. These areas of the brain that can be affected by neurodegenerative diseases.
Focus time
This is about engaging in goal-oriented task or tasks during the day. These do not necessarily have to be work related.
Connecting time
This one about engaging in connecting with people or with the environment around you. For example, noticing the vibrant colours of the flower during a morning walk or feeling the breeze against your skin. Connecting time can be people you work with, a shared moment of laughter on a train or having a great chat with your partner.
Play time
Play time is about having moments during the day where spontaneity and creativity are the elements. There are no defined boundaries of what you can do, rather there is a mantra for novel exploration.
Down time
This one is about setting no rules or goals. It is purely about letting the mind wander in a non-focusssed way. There are no reprimands for daydreaming about what food to eat or what happens next in that awesome book you are reading.
Time-in
Finally, time in is when you direct your external gaze internally on sensations, thoughts and feelings. This could be in the form of meditation or journaling.
There is no recommended portion for each ingredient on the platter. Rather, it is about understanding what you would do and how much time you need to devote for each category. This also may change depending on your needs, which can alter from one month to another. For example, a few weeks with extra social connections/commitments may require more focus on sleep or down time. Whilst another week where you have had an increase in structured goal oriented task may require more play time.
I invite you to think about your daily activities and which category they fall into on the platter. What ingredients do you need to engage in more of, what do you need to do less of, how can you have a balanced healthy mind platter for your individual needs? Make a start on engaging the brain and being healthy in the mind!
Check out the Teacup blog about mental health load management for further tips of engaging in better mental health.
Resources for further explorations
Physical activity guidelines
Recent newspaper article reviewing research on nutrition and mood
The Healthy Mind Platter
Brain benefits from exercise
Social connection
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