When you want to improve your family’s wellness, supporting good mental health is a must. Luckily, a few simple techniques can work wonders in helping you, your spouse, and your children enhance their well-being and develop healthy habits. If you aren’t sure where to begin, here are a few wellness-boosting tips for families to try from Rooted On The Vine.

Embrace the Power of Play

People of all ages need exercise to stay healthy. For adults, USA Today notes 150 minutes per week is usually essential. When it comes to younger children, they may need 60 minutes a day to stay healthy.

Along with improving themselves physically, working out has a positive impact on mental health. It can relieve stress and create a sense of accomplishment, both of which are great mental boosts.

However, if you want to take the mood-boosting potential up a notch, embrace the power of play. Playing adds a level of joy to vigorous activities. Plus, when done as a family, it can be a great way to bond. You can find great safe free resources for families online, like wagons and all-terrain strollers, that will help your family get outside and start having fun together.

Focus on Healthy Eating

Healthy eating is another part of a strong mental health foundation. When your body is well-nourished, it functions better. You can avoid the negative impacts of sugar crashes or the fatigue that can come with an unhealthy diet. Plus, your confidence and happiness are usually higher if you feel good.

 

Make sure you create a menu that takes all of your family’s needs in mind. The American Heart Association has guidelines for children as they age because their nutritional needs change over time. As a general rule for your family, make sure everyone gets enough vegetables and fruits by using them as a foundation for meals. Add lean protein and whole grains to promote blood sugar stability, and choose foods that are rich in omega-3 fatty acids to boost moods and improve heart health.

Make Sure Everyone Gets Their Rest

Getting enough sleep is critical for physical and mental health. It ensures you have enough energy to tackle the day ahead, something that’s important at any age.

Exactly how much sleep each family member’s needs can vary depending on their age. Currently, Live Science explains the recommended sleep amounts are:

• Up to 3 months old – 14 to 17 hours
• 4 – 11 months old – 12 to 15 hours
• 1 – 2 years old – 11 to 14 hours
• 3 – 5 years old – 10 to 13 hours
• 6 – 13 years old – 9 to 11 hours
• 14 – 17 years old – 8 to 10 hours
• 18 – 25 years old – 7 to 9 hours
• 26 – 64 years old – 7 to 9 hours
• 65+ years old – 7 to 8 hours

Coordinate family schedules to make sure that everyone can get enough rest. Additionally, if anyone is exhibiting symptoms of a sleep disorder, make an appointment with their doctor. That way, the entire family is on the path toward better health.

Rethink Your Work Situation

While it may seem like your job stress only affects you, that isn’t always the case. If you’re bored or frustrated on the job every day, that negatively impacts your mood. Toxic environments, stressful work conditions, and unreasonable expectations can lead to depression, anxiety, and burnout, all of which harm your mental health. Then, if you bring a negative mindset home, that influences your interactions with your whole family, and usually not for the better.

Luckily, it’s possible to avoid this situation. Start by creating a healthier and happier home for your family. Declutter, organize, and clean thoroughly. Bring in some mood-boosting indoor plants as well. If you are still feeling frustrated or anxious, you might want to see a therapist. But don’t worry; counseling is also available online.

If you’re dissatisfied with your job, look for a new career. If you need to further your education, the flexibility of online degree programs makes maintaining balance easier, ensuring you can still be there for your family. As you research programs, you want to make sure the school is accredited. That way, you can count on the quality of the education, ensuring you’re setting yourself and your family up for long-term success.

Making time for your family’s health needs to be a priority, and even if you have a busy family, it’s doable. Make time to enjoy some physical activity together, eat healthy foods, get proper amounts of quality sleep, and if your work situation is a source of negativity, make a change. With the right plan in place, your family can be healthy and happy, even if some days are pretty hectic.

If you are looking for self-care practices rooted in the Christian faith, Rooted On The Vine has free resources and offers free consultations.

Photo Credit: Ketut Subiyanto via Pexels

Written by Beverly Nelson. Beverly created StandUpForCaregivers.org, which aims to protect and advocate for the health and well-being of adult caregivers.