25 Pieces of Random Advice to Improve Your Mental Health

1. Prioritize your mental and physical health by getting enough sleep, eating well, and exercising regularly.

2.  Be kind to others and practice empathy. Remember that everyone has their own struggles and challenges. 

3.  Cultivate a growth mindset by embracing challenges and learning from mistakes. 

4.  Take breaks from technology and social media to reduce stress and improve focus. 

5.  Plan for the future by setting goals and making a budget. 

6.  Learn something new every day, whether it's a new skill or a new fact. 

7.  Stay organized and declutter your space to reduce stress and improve productivity. 

8.  Practice good personal hygiene and keep yourself clean and well-groomed. 

9.  Use positive affirmations and visualization to improve your mindset and confidence. 

10.  Cultivate a strong support system of friends and family who you can rely on. 

11.  Practice good time management by setting deadlines and breaking big tasks into smaller chunks. 

12.  Be honest with yourself and others to build trust and maintain healthy relationships. 

13.  Practice mindfulness and meditation to reduce stress and improve focus. 

14.  Keep an open mind and be willing to change your perspective. 

15.  Be patient and persistent when working towards your goals. 

16.  Communicate effectively by being clear and direct in your communication. 

17.  Show gratitude for what you have and practice generosity towards others. 

18.  Learn how to manage stress and handle difficult situations with a calm attitude. 

19.  Take care of your physical environment and keep your living and working spaces clean and tidy.

20.  Make a habit of reading and learn from others through books, articles, or other forms of media.

21.  Avoid procrastination by breaking tasks down and tackling them one at a time. 

22.  Protect your personal information and be vigilant when it comes to online security. 

23.  Invest in long-term relationships, whether they are friendships or romances. 

24.  Find a hobby or interest that you're passionate about and make time for it regularly. 

25.  Be optimistic and try to see the best in situations and people. 

Not all advice will be suitable for everyone, some will be more relevant than others depending on your circumstances and what you are looking for. Remember that you should always take the time to consider any advice you receive and determine whether it is a good fit for you and your current circumstances. 

How to survive if your gut biome is out of balance?

If your gut microbiome is out of balance, you could feel weak, bloated or constipated. But recent research is showing that an imbalance in your body's microbiome could even affect your mental health - contributing to brain fog, or even anxiety or depression. That's why it has even been called your psychobiome.

An imbalance in the gut microbiome is known as dysbiosis.

Dysbiosis has been linked to a range of health problems, including:

Digestive issues: such as diarrhea, constipation, bloating, and abdominal pain.

Immune system problems: such as an increased risk of infections and autoimmune diseases.

Metabolic problems: an increased risk of metabolic conditions such as obesity and type 2 diabetes.

Mental health problems: There is growing evidence that the gut microbiome can affect mental health and behavior. Dysbiosis has been linked to an increased risk of anxiety, depression, and other mental health disorders.

It's worth noting that the gut microbiome is complex and that there is still much that researchers don't know.

Conditions such as bloating, fatigue or cognitive behaviour might be caused by other conditions - even serious ones, so please make sure to see a healthcare professional if you are worried. But it's clear that maintaining a healthy gut microbiome can be important.

The effect of dysbiosis on our hormones

An imbalance in the gut microbiome can affect our hormones because it produces a number of substances that can change the endocrine system - responsible for producing and regulating hormones in the body.

For example, the gut microbiome produces hormones such as serotonin, which is involved in mood regulation, ghrelin, which is involved in appetite and energy metabolism, cortisol, which is involved in stress response, and insulin, which is involved in blood sugar control.

In addition, the gut microbiome can also affect the way that the body processes and eliminates hormones. For example, it plays a role in the metabolism of estrogen, which is a hormone involved in reproductive health. Dysbiosis, has even been linked to hormonal imbalances and an increased risk of certain hormonal conditions such as polycystic ovary syndrome (PCOS). [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8784943/#:~:text=A%20dysbiotic%20microbiota%20in%20PCOS,)%2C%20and%20increased%20androgen%20secretion%20%5B]

It's complex! A lot more research is needed to fully understand how all of it works. But, it's clear that the gut microbiome plays a role in hormonal healthand is important for overall health and well-being.

What if I have dysbiosis?

If you feel bloated, eat too many processed foods or feel anxious or depressed, it could be caused by anything - get yourself checked out by a proper doctor. But, if you think you have the symptoms of dysbiosis:

Digestive issues (diarrhea, constipation, bloating, and abdominal pain),

Immune system problems (increased risk of infections and autoimmune diseases),

Metabolic problems (difficulty losing weight, obesity or type 2 diabetes)

Or

Mental health problems (anxiety, depression and other mental health disorders) Then it might be useful for you to consult a gut specialist. Actually, eating a varied diet is useful in any case. You know what they say: Eat the rainbow!

So, how do you survive dysbiosis?

To combat dysbiosis, you need to do things to make your gut bacteria happy. It is normal for the gut composition to vary from person to person but in general, a healthy gut microbiome contains a diverse population of beneficial bacteria, fungi, and other microorganisms that work together to support overall health and well-being.

• Lactobacillus: found in fermented foods such as yogurt and sauerkraut. It has been shown to have a number of health benefits, including the ability to improve digestion and support the immune system.
• Bifidobacterium: commonly found in fermented foods and is known for its ability to support digestive and immune health.
• Escherichia coli: While some strains of E. coli are associated with food poisoning, others are actually beneficial and play a role in the gut microbiome. These strains help to produce vitamin K and prevent the growth of harmful bacteria.
• Faecalibacterium: involved in the digestion of fiber and has been linked to a number of health benefits, including the ability to reduce inflammation.
• Bacteroides: This is a group of bacteria that is involved in the breakdown of complex sugars and has been shown to support digestive health.
• Akkermansia: this has been shown to have a number of health benefits, including the ability to improve insulin sensitivity and reduce inflammation.

There are many factors that can influence the composition of the gut microbiome, including diet, lifestyle, medications, and the environment. Some people may have a naturally diverse and healthy gut microbiome, while others may be more prone to imbalances.

Eat a healthy, varied diet rich in fruits, vegetables, whole grains, legumes, and nuts. Importantly, limit intake of processed foods, which are often high in added sugars, unhealthy fats, and additives. These include processed meats, processed cheeses, cake, biscuits etc.

Incorporate fermented foods into your diet such as yoghurt, kefir, sauerkraut, and kimchi which are rich in probiotics.
Avoid overusing antibiotics: While antibiotics can be life-saving in some cases, they can also kill off beneficial bacteria in the gut. Try to use them only when necessary and consider taking a probiotic supplement to help repopulate the gut with beneficial bacteria after a course of antibiotics.
Consider taking a probiotic supplement: Probiotic supplements contain live microorganisms that can help to support a healthy gut microbiome. There are many different types of probiotic supplements available, so it's a good idea to speak with a healthcare professional or a registered dietitian to determine which one is right for you.
Practice stress management techniques: Chronic stress has been linked to an imbalance in the gut microbiome. Incorporating stress management techniques, such as mindfulness, exercise, and relaxation techniques, into your daily routine can help to support a healthy gut microbiome.

Mental Health and the Psychobiome

Lately, I've been reading research about the gut biome - that mysterious population of good microorganisms which inhabits your digestive system.

These microorganims have been found to exert a lot more influence on us than we ever realised - and did you know there are more microorganims present in your body than your own cells? Trillions of them! [https://www.nih.gov/news-events/news-releases/nih-human-microbiome-project-defines-normal-bacterial-makeup-body]

In humans, gut bacteria have been found to be important for a number of reasons.

They take care of your food for you, they clear up infections, they regulate your metabolism:

Digestion: The gut microbiome helps to break down and digest food, particularly non-digestible fibers, which are important for maintaining bowel health.

Nutrient absorption: The gut microbiome helps to produce certain vitamins and other nutrients that are important for human health, such as vitamin K and certain B-vitamins.

Immune system function: The gut microbiome plays a role in the development and function of the immune system. It helps to protect against infections and may also influence autoimmune diseases.

Metabolic health: The gut microbiome helps to regulate metabolism and has been linked to an increased risk of metabolic conditions such as obesity and type 2 diabetes.

Mental health: There is growing evidence that the gut microbiome can affect mental health and behavior. Research has shown that there is a link between the gut microbiome and conditions such as anxiety, depression, and stress.

So you see, the gut microbiome is an important component of human health too and has been shown to have a wide-ranging impact on various aspects of our lives!

The psychobiome refers to the influence of the microbiota (the microorganisms that live in and on the human body) on the brain and behavior.

There is growing evidence that the gut microbiome, which is the population of microorganisms living in the digestive tract, can affect mental health and behavior. For example, research has shown that there is a link between the gut microbiome and conditions such as anxiety, depression, and stress.

Wait? The gut microbiome may affect mental health?

One theory is that the gut microbiome can produce neurotransmitters, such as serotonin and dopamine, which are involved in mood regulation. The gut microbiome might even produce other substances that affect the brain, such as short-chain fatty acids, which have been shown to have an impact on brain function. In addition, the gut microbiome may influence the immune system, which can in turn affect the brain and behaviour.

All this is an area of active research, but lots of research shows that the gut microbiome plays a role in mental health and that there is a bidirectional relationship between the gut and the brain. This means that not only can the gut microbiome influence the brain, but the brain can also influence the gut microbiome.

Can we improve our diet if we want to improve our psychbiome?

Yes! There are several ways in which you can improve your diet to support a healthy gut microbiome:

Eat a diverse range of plant-based foods: These can provide a variety of prebiotics, which are non-digestible fibers that feed the beneficial bacteria in the gut. Examples include fruits, vegetables, whole grains, legumes, and nuts. Incorporate fermented foods into your diet: These are rich in probiotics, which are live microorganisms that can provide health benefits when consumed in sufficient amounts. Examples include yogurt, kefir, sauerkraut, and kimchi.

Limit your intake of processed foods: These are often high in added sugars, unhealthy fats, and additives, which can disrupt the balance of the gut microbiome.

Avoid overusing antibiotics: While these medications can be life-saving in some cases, they can also kill off beneficial bacteria in the gut. Try to use them only when necessary and consider taking a probiotic supplement to help repopulate the gut with beneficial bacteria after a course of antibiotics.

But everyone's different! What works for one person may not work for another. If you consider making changes to your diet to improve your gut microbiome, it's a good idea to speak with a healthcare professional or a registered dietitian for personalized recommendations.

Which bacteria do fermented foods support in our gut?

Fermented foods contain probiotics - live microorganisms.

Different fermented foods contain different types of probiotics.

For example:
yogurt contains bacteria from the Lactobacillus and Bifidobacterium genera,
sauerkraut contains Lactobacillus plantarum and Leuconostoc mesenteroides,
Kefir contains a variety of bacteria and yeast, including Lactobacillus kefiri and Saccharomyces kefir
and Kimchi contains Lactobacillus plantarum and Lactobacillus brevis.

Not all fermented foods contain probiotics, as some types of fermentation do not result in the production of live microorganisms. It's also worth noting that the probiotic content of fermented foods can vary depending on how they are made and stored. To ensure that you are getting live probiotics from your fermented foods, it's a good idea to choose products that are made with traditional fermentation methods and that are kept refrigerated.

Traditional methods of fermentation?

Yes, there are quite a few!

Lactic acid fermentation

This is a type of fermentation that occurs when bacteria convert carbohydrates into lactic acid. It is used to produce fermented foods such as yogurt, sauerkraut, and pickles.

Alcohol fermentation

This is a type of fermentation that occurs when yeasts convert sugars into ethanol and carbon dioxide. It is used to produce fermented beverages such as beer, wine, and sake.

Acetic acid fermentation

This is a type of fermentation that occurs when bacteria convert ethanol into acetic acid. It is used to produce vinegar.

Butyric acid fermentation

This is a type of fermentation that occurs when bacteria produce butyric acid as a byproduct. It is found in fermented dairy products such as butter and ghee.

It's absolutely not an exact science yet and there are many other factors which affect how we feel and how we respond to the foods we eat, but if we start to feel bloated or lethargic, then this may be one are to explore. It might work and it can't hurt!

Next: How to survive if your gut biome is out of balance.

Bedercise Your Way to Fitness

Every time you find yourself in bed, try to do some exercise. Make it into an unthinking habit like brushing your teeth and combing your hair.

In the Morning:


In the morning have a good all-over stretch. Stretch out as long as you can make yourself. Push your legs out and flex your feet. Wriggle your toes. Stretch yours arms out long and make your fingers spread out as far apart as you can. Stretch your face, open your eyes wide, and then stretch each cheek. Open your mouth wide.

Then do some wriggling. Wriggle everything and stamp your feet several times in bed hard to warm up your leg muscles. Then jump out of bed!

At Night:

At night flex your feet and wriggle your toes.

Stretch your calf muscles and stretch your thighs and bottom as hard as you can, hold for a count of five and release.

Lie on your back and pull your stomach muscles in. Push down on your stomach gently with both hands. Hold for a count of five. Repeat as many times as you want.

Push the back of your arms into the bed hard several times.

Stretch your back.

Then: breathe deeply and relax and go to sleep.

How To Survive an Insect Bite

This morning I woke up with an amazingly impressive insect bite on my arm. It was a huge angry blister surrounded by a red ring.

Of course, running a survival blog like I do and thinking about surviving all the time, my first reaction was this : " Oh no, my arm is going to fall off!"

After a while I realised that there was not much pain beyond a dull throb and it did not seem to be actually threatening my life too much, so I set about investigating it on the Internet.

Since I do not live in Australia or a tropical climate, I was immediately able to eliminate a few of the more deadly possibilities, although typing with one hand does slow you down a lot. I was holding my bitten arm high up in the air because I vaguely recalled holding it above your heart to stop the poison spreading.

Luckily, a Secondary school physics qualification enabled me to discern that this would, in fact cause gravity to pull the poison further into my body, so I quickly held the arm lower than my heart instead. Always remember: cut, high, bite low!

After a few minutes on Facebook, and then a google past some of my favourite sites, I instantly discovered the best way to survive an insect bite. It is this:

1. Wash the affected area with warm, soapy water.
2. In case there is a sting, then remove this by pulling it out gently with tweezers, or else scraping it gently to force it out.
3. Take a painkiller to reduce the pain.
4. Apply a topical hydrocortisone cream, or an antiseptic ointment if desired.
5. Cover the bite or blister with a light dressing.
6. Monitor the patient for signs of fever, difficulty in breathing, or tracking of the redness around the bite. This could be the red ring spreading, or red tracks like spidery threads appearing around the area. In this case, a trip to the GP is advised.

And that is it, keep an eye on the bitten area, but really the best thing to do is to wait for it to get better. insects! We need them like a hole in the hand!