Welcome to my self-care motivational blog called Choosing Healthy with Monica Akerele!!! I’ve been blogging since 2013 when I first embarked upon my own health and wellness journey. I’ve learned so much along the way, and I look forward to continuing the journey with each of you. I hope you all are doing well and staying active and healthy during this season.
So, what have you planned to do concerning your mental health and well-being in 2025? Wherever you are in your goal making process, make a decision not to give up on your goal of becoming a healthier version of YOU! Make a decision to live a healthy life out one day at a time! I am on this self-care journey with you to becoming healthier holistically. It is not a sprint. It is a lifetime journey. Every journey begins with one step.
Read below for various ways that you can integrate self-care into your routines and follow me on Instagram @monicaakerele and subscribe to my Choosing Healthy with Monica Akerele YouTube Channel on the link below to get healthy content that will empower, educate and motivate you on your Choosing Healthy self-care journey!!! Thanks for your support, and I look forward to sharing more relevant self-care content to help make Choosing Healthy a lot more motivational and empowering for you!
https://youtube.com/c/monicaakerelemsw
The goal for this month’s Choosing Healthy Self-care challenge is focused on implementing healthy habits such as being consistent with eating more whole unprocessed foods(organic and/or non-GMO when possible), getting at least 7-8 hours of sleep daily, some movement/exercise and resistance training in and practicing intentional self-care daily/weekly.
Food
Research suggests a possible connection between a diet high in ultra-processed foods and an increased risk of depression and anxiety. Here’s what a Harvard research study found:
Increased Depression Risk: A Harvard study found that people who consumed the most ultra-processed foods (nine or more servings a day) had a nearly 50% higher risk of depression compared to those who consumed the least [study on ultra-processed food and depression]. Artificial sweeteners in these foods might also play a role.
Link to Anxiety: A Brazilian study connected higher ultra-processed foods intake with increased depressive symptoms and anxiety, while fresh food consumption had the opposite effect [study on ultra-processed food and anxiety].
It’s important to note that correlation doesn’t necessarily equal causation. More research is needed to fully understand the cause-and-effect relationship between ultra-processed foods and mental health. However, these studies suggest a potential link.
Here’s how ultra-processed foods might influence mental health:
- Nutritional Deficiencies: Ultra-processed foods are often low in nutrients essential for brain function, like vitamins, minerals, and healthy fats.
- Inflammation: Some studies suggest ultra-processed foods might contribute to chronic inflammation, which has been linked to mood disorders.
- Gut Microbiome: Ultra-processed foods might disrupt the gut microbiome, which can influence brain health and mood regulation.
While more evidence is emerging, it’s safe to say that a balanced diet rich in fresh, whole/minimally processed food is crucial for overall well-being, including mental health.
There are a few reasons why eating organic/non-GMO food may be beneficial for mental health.
- Reduced exposure to pesticides: Organic food is produced without synthetic pesticides, which have been linked to various neurological disorders.
- Higher nutrient content: Some studies suggest that organic foods may have higher levels of antioxidants and omega-3 fatty acids, which are beneficial for brain/ mental health.
- Improved gut health: Organic farming practices may promote the growth of beneficial gut bacteria, which have been linked to improved mood and reduced anxiety.
It’s important to note that the research on the link between organic food and mental health is ongoing. More studies are needed to confirm these potential benefits.
**Consult with your doctor and/or nutritionist/dietitian for your respective/personalized macro nutrient targets.
Sleep 😴
Getting enough sleep is crucial for both physical and mental health. When you sleep, your body repairs tissues, strengthens your immune system, and produces hormones. Regularly getting 7-8 hours of sleep can help you:
- Think more clearly and improve your focus
- Maintain a healthy weight
- Reduce your risk of chronic diseases
- Boost your mood and energy levels
If you’re often sleep-deprived, you may experience problems with concentration, memory, and decision-making. You’re also more likely to get sick and develop chronic diseases. Read more about why getting adequate sleep is important on this Mayo Clinic link.
Exercise/Activity
Regular exercise/activity is essential for maintaining a healthy heart. Here are some recommendations from the American Heart Association:
- Aerobic exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. Examples of moderate-intensity activities include brisk walking, biking, and swimming. Vigorous-intensity activities include running, jumping rope, and interval training.
- Strength training: Include moderate-intensity strength training exercises that work all major muscle groups at least two days a week. You can use weights, resistance bands, or bodyweight exercises.
- Reduce sitting time: Break up long periods of sitting with short bursts of activity throughout the day. Even light activity can help improve your heart health.
Exercise is also a well-established mood booster and can be a powerful tool for managing mental health. Here’s a summary of the research on the positive impact of exercise on mental health:
- Reduces stress and anxiety: Exercise releases endorphins, which have mood-lifting and stress-reducing effects. Regular physical activity can also help improve sleep quality, which is often disrupted by stress and anxiety.
- Improves mood and well-being: Exercise can help increase levels of serotonin, a brain chemical that plays a role in mood regulation. It can also boost self-esteem and feelings of accomplishment.
- Reduces symptoms of depression: Exercise has been shown to be as effective as medication in mild to moderate cases of depression. It can help improve mood, energy levels, and sleep quality.
- Improves cognitive function: Exercise can help improve memory, focus, and concentration. It can also help reduce the risk of dementia.
**Consult with your doctor before starting any new exercise program, especially if you have any health concerns. Also, consult with a personal trainer or an in gym trainer to structure the right exercises and the right exercise time length for you.
Self-care
Self-care is essential for maintaining positive mental health. It reduces stress, combats anxiety and depression, and boosts overall well-being. Examples of self-care activities include getting enough sleep, eating nutritious meals, exercising regularly, and engaging in hobbies you enjoy. Even small acts of self-care, like taking a relaxing bath or spending time in nature, can make a big difference.
For added motivation on your Choosing Healthy journey, click the follow button on my blog at http://www.monicaakerele.com.
Wishing you a great year of great mental and physical health! Make this year active, healthy, and self-care strong!!! Let’s get it! 🔥
Disclaimer: Always get your doctor’s approval before embarking upon your self-care journey. This is not a substitute for professional medical, mental health, nutritional or exercise advice this is for motivational and educational purposes only.
In case you didn’t know I have 3 songs titled “Faith Forward”, “Trust In You” and “Faithful Is Our God” that were released on iTunes, Amazon, YouTube Music and all other digital music/streaming apps. Click the links below to listen or download these songs on Amazon Music! Thanks for your support!!!
Lyric video for my latest song. 🎶🎵🎙
Stay connected here and on Instagram(@monicaakerele) to keep up to date with what I’m doing in music, YouTube content and self-care motivation! – Monica Akerele, MSW, LMSW
I am glad that I found you and this blog ! God bless you !
God bless you too!!! Looking forward to being on this journey with you! Let’s get it!!!
I want to start the challenge. I’m doing keto. Do you have a Facebook group?
Yes I do! It is a secret group so you wouldn’t be able to find it. What’s your name on facebook?
Gina Taylor
Ok got it. I’ll add you.
Thank you so much for your input.
I would love to start this weight loss challenges where do I start
Ok Awesome! Are you on Facebook? If not all you have to do is subscribe to this blog. Everytime I send a new post you will get it. The next challenge begins on May 1st! Let me know when you plan to get started! Send me an email at monicaakerele@gmail.com Thanks
I will start this challenge with you on April 1. I’ve been struggling so much. I’m praying for a better and healthier me.
Awesome Sherry! I look forward to you being apart of this challenge! I am very hopeful that you will be successful! You owe it to yourself! Love you bunches!!!
You look great.
Thanks Mrs. Linda Duhart! Bless you!!!!
Thank you so much!!! Bless you Mrs. Linda Duhart!
We can do all things through Christ
Amen Renita!
Wow! Monica you look fabulous!
Thank you so much Michelle!
Monica u look amazing. You are an. Inspiration. To. Me. I been trying to lose weight but it hard but u just made me want to do better. Let me know what I need to do.
Thank you Latosha! I am praying & believing with you that you will meet all of your fitness, health & weight loss goals as a result of taking this challenge. Remember this, you CAN do all things through Christ that strengthens you! Let’s go!
Hey wat i need to do to start the challenge on the website it doesnt say
Hey Latosha I emailed you the details for the challenge on November 15 did you get it?
Thank you for following our blog. We sincerely appreciate your support.
-Marpay Fitness