5 Signs Your Mental Health Is Impacted by Diet & Lifestyle
This article explores the connection between mental health and healthy habits, with a focus on Malta's Mediterranean lifestyle. It identifies five warning signs of mental health struggles—changes in sleep patterns, difficulty concentrating, mood swings, appetite changes, and social withdrawal—and offers practical solutions, such as adopting nutrient-rich foods, engaging in mindful eating, and fostering social connections. Highlighting the importance of self-care, the article emphasizes how Malta's fresh cuisine, sense of community, and scenic environment can support mental wellbeing. By recognizing these signs early and making small lifestyle changes, individuals can nurture both their mind and body for a healthier, happier life.
5 Signs Your Mental Wellbeing May Be Struggling – And How Healthy Habits Can Help
In Malta, where the Mediterranean lifestyle and diet are celebrated, maintaining a healthy balance between physical and mental wellbeing is key to truly enjoying life. While the sunny climate and delicious local cuisine can do wonders for the soul, mental health challenges can still arise, often subtly, and leave us feeling out of sorts. Recognizing these signs early is crucial for taking proactive steps to feel better.
We’ve consulted with Brian Back, a registered counsellor at BetterHelp, to identify the key warning signs that your mental health may need attention, and how adopting healthy habits, including dietary and lifestyle changes, could help you get back on track.
1. Changes in Sleep Patterns
Sleep is one of the most important cornerstones of a healthy life. Back explains, “If you’re finding it harder to fall asleep, waking up frequently during the night, or even if you’re sleeping for long hours but still feeling exhausted, it could indicate your mind is struggling to relax.”
A lack of quality sleep can impact your mood, energy levels, and even your physical health. To help with this, consider incorporating foods rich in magnesium and tryptophan, such as almonds, bananas, or local Maltese walnuts, which are known for their calming properties. Pair these with a soothing herbal tea like chamomile to create a bedtime ritual that encourages relaxation.
2. Difficulty Focusing or Concentrating
When your mental health is declining, you may find it harder to focus on tasks or even enjoy your favourite activities. “Often, the mind feels overwhelmed and scattered, making it difficult to concentrate. Many people also report a nervous, fluttery feeling in their stomach,” Back says.
If you notice this happening, take small steps to regain focus. Start your day with a wholesome breakfast to fuel your mind, such as a bowl of oats topped with fresh Maltese figs and honey. This nutrient-packed meal can help sustain your energy and concentration throughout the day.
3. Mood Swings and Irritability
Mood swings and feeling easily irritated are often linked to other factors, such as poor sleep. Back explains, “When sleep is disrupted, it can lead to increased irritability, which can strain relationships and affect your work.”
Combat mood swings by prioritizing foods that stabilize your blood sugar levels, like whole grains, leafy greens, and fresh fish. Malta’s incredible seafood options, such as grilled sea bream or octopus, are rich in omega-3 fatty acids, which are known to support brain health and improve mood.
4. Changes in Appetite
Mental health struggles can manifest as changes in appetite. “Anxiety can suppress hunger, making it easy to skip meals, or it can lead to comfort eating, often with carb-heavy or sugary foods,” says Back.
Instead of turning to processed snacks, consider Mediterranean-inspired dishes that balance nutrients and flavors. A fresh caprese salad with locally-sourced tomatoes, basil, and mozzarella, or a hearty vegetable soup, can provide the nourishment your body needs without leaving you feeling sluggish. If you notice frequent appetite changes, try mindful eating—pay attention to your hunger cues and savour every bite.
5. Social Withdrawal
The charm of Malta lies not just in its food and scenery but also in the sense of community. However, when your mental health dips, you may find yourself isolating from others. “Many people feel like they’re a burden or that others wouldn’t want to hear from them. But in reality, connection is what we often need most,” Back shares.
Make an effort to engage with loved ones, even if it’s as simple as meeting a friend for a coffee at a local café or sharing a meal at one of Malta’s many vibrant restaurants. Socializing over good food can be a powerful antidote to loneliness. If dining out feels too overwhelming, invite someone over for a home-cooked meal—it’s a great way to combine the therapeutic benefits of cooking with the joy of companionship.
Tracking Your Mental Health: The Three W’s
Back suggests a simple yet effective daily practice to help monitor your mental wellbeing: the Three W’s.
- What am I feeling? Acknowledge your emotions without judgment.
- Why might I be feeling this way? Reflect on potential triggers, such as stress at work or an argument with a loved one.
- What might I need to do about it? Take actionable steps, whether it’s prioritizing rest, seeking support, or addressing unresolved issues.
This reflective practice can be especially effective when paired with healthy habits. Start your day with a mindful moment, perhaps while enjoying a freshly brewed Maltese coffee or while strolling along the island’s scenic coastlines.
Final Thoughts
In Malta, where the culture revolves around community, fresh food, and enjoying life’s simple pleasures, there are countless opportunities to support both your physical and mental health. If you notice any of these warning signs, remember that small lifestyle changes—like eating well, staying connected, and prioritizing self-care—can make a significant difference.
Your mental health deserves as much attention as your physical health. So, whether it’s taking a moment to reflect by the Grand Harbour or sharing a heartwarming bowl of kusksu with friends, remember to nurture your mind and body. After all, a healthier, happier you starts with the choices you make today.