My Daily Practices for Mental Wellbeing

 Fuel for Cognitive Function, Brain Health, and Mental Resilience  

Creatine and omega-3 fatty acids are two of the most overlooked yet essential nutrients for optimising brain function, memory, and emotional stability. Together, they form a powerful foundation for cognitive clarity, neurological protection, and long-term mental resilience. 

Creatine: More Than Just a Muscle Supplement 

Often associated with athletic performance, creatine plays a crucial role in brain energy metabolism. The brain requires vast amounts of ATP to function optimally, and creatine enhances ATP production, improving mental endurance and cognitive sharpness. 

Omega-3: Essential Fatty Acids for Brain and Emotional Health 

Omega-3 fatty acids are critical for brain development, cognitive function, and emotional regulation. Omega-3s combat inflammation, protecting neural pathways from oxidative stress as well as enhance the effectiveness of neurotransmitters like dopamine and serotonin, which are critical for focus, motivation, and emotional balance.  

  Gut-Brain Connection and Emotional Well-being   

As you know, gut health plays a massive role in mental well-being, with the microbiome directly influencing neurotransmitter production, inflammation levels, and mood regulation. 

I supplement with probiotics and regularly consume fermented foods to nourish my gut microbiome. Here are some key staples: 

• Kimchi & Sauerkraut – Packed with beneficial bacteria that support digestion and strengthen gut-brain communication. 
• Kefir & Yogurt – Rich in probiotics and nutrients that improve gut integrity and reduce symptoms of anxiety or depression. 
• Kombucha – A fermented tea loaded with organic acids that help balance the gut and improve mental clarity. 

By focusing on gut health, I create a solid foundation for emotional stability, stress management, and overall cognitive sharpness.  

  Harnessing Discomfort for Mental Resilience and Focus  

Cold exposure isn't just beneficial for physical recovery—it’s an incredible tool for sharpening mental resilience. 

Taking cold showers or immersing in cold water stimulates: 

• Dopamine & Norepinephrine Release – Elevates mood, improves alertness, and builds stress tolerance. 
• Controlled Discomfort Training – Strengthens my ability to remain calm under stress, making challenges in daily life feel more manageable. 
• Improved Circulation – Boosts oxygen delivery to the brain, supporting cognitive function and focus. 

By consistently exposing myself to cold, I train my nervous system to handle discomfort with greater ease. This daily practice fosters resilience, discipline, and a heightened mental edge. 

Quality sleep is the cornerstone of mental well-being. 

By prioritising sleep hygiene and supporting relaxation, I ensure my brain gets the restoration it needs for peak performance.

Some strategies include:

 • Morning sunlight exposure kickstarts your circadian rhythm and regulates melatonin production.  

• Sunset exposure reinforces your sleep-wake cycle and aids relaxation.  

• Dimming evening light supports natural melatonin release.  

• Herbal remedies like chamomile help ease stress and enhance sleep.  

• Magnesium and L-theanine promote physical and mental relaxation.  

• A consistent bedtime routine strengthens your body’s natural rhythms.  

• Avoiding caffeine and alcohol near bedtime prevents sleep disturbances.

 Physiological Sigh and Cyclic Hyperventilation for Nervous System 

Breathwork is one of the most powerful ways to influence mental clarity, emotional balance, and stress resilience. I use two specific techniques: 

• Physiological sigh – A double inhale followed by an extended exhale helps reduce stress instantly by resetting CO₂ levels and calming the autonomic nervous system. 
• Cyclic hyperventilation – A series of rapid inhales followed by breath holds helps increase oxygenation, boost focus, and elevate energy levels. 

These techniques allow me to shift my mental state in moments, whether preparing for a deep work session or calming my mind before sleep. 

 Grounding for Stress Reduction and Mental Clarity 

Barefoot walking isn’t just a physical practice—it’s a deeply grounding experience. Connecting with the earth reduces inflammation, enhances proprioception, and supports mood stability by reducing excess stress hormones. Whether I walk barefoot outdoors or stand on natural surfaces, this practice keeps me centered and connected. 

 Stress Management and Mental Clarity

 Ashwagandha is my go-to adaptogen for stress regulation and hormonal balance. It supports cortisol management, helping me stay calm under pressure. 

Meanwhile, medicinal mushrooms play a pivotal role in enhancing cognitive function, neurogenesis, and emotional stability. 

Incorporating these into my routine—whether through teas, extracts, or whole-food supplements—supports optimal brain function and emotional stability.