Tag Archives: holistic well being

Sunday Game Plan: This Father’s Day, Check In on the Men You Love: A Gentle Guide to Men’s Mental Health

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Thank you, Mariana Lamar, creator of Whole Health HQ for contributing another article for the Sunday Game Plan. I am sure anyone who reads this will learn something from it.. Whole Health HQ is a blog designed to share and connect with introverts who want to achieve optimal health and wellness.  I am going to share this blog post that Mariana wrote, addressing the importance of Men’s Mental Health especially on Father’s Day.

June is Men’s Mental Health Month, and Father’s Day lands right in the middle of it. The dads, partners, and sons we love deserve to feel good too, not just to keep holding everything together for the rest of us. And here’s the hopeful part: most of what helps men feel better is ordinary, doable, and something we can encourage from right beside them. The hard part is usually just noticing. Men are far less likely than women to reach out for help when they’re struggling, often because a lifetime of “be tough, handle it, don’t burden anyone” makes asking feel like failure. Which means the people who love them are often the first to see it.

This isn’t about what’s wrong with the men in your life. It’s about what they might need, and the small, kind ways you can make it easier for them to feel like themselves again.

When He Doesn’t Quite Seem Like Himself

The picture most of us grew up with (someone visibly sad, tearful, withdrawn) is real but incomplete. When a man is struggling, it often shows up sideways. According to the Mayo Clinic, it can look like:

  • Irritability or a short fuse that seems bigger than whatever set it off
  • Throwing himself into work, using busyness as a way not to slow down and feel
  • Quietly pulling back from the people and the hobbies he usually loves
  • Drinking more, driving faster, making choices he wouldn’t normally make
  • Aches that don’t have a clear cause: headaches, exhaustion, a stomach that’s always off

You don’t need to diagnose anyone, and it isn’t your job to. Think of this less as a checklist to monitor him against and more as permission to trust your gut when someone you love seems off. Noticing is an act of love, not surveillance.

A Few Loving Things Worth Encouraging

None of these are dramatic interventions. They’re small, they’re backed by real evidence, and almost all of them work better when they’re not done alone.

Protect his sleep. A Center for Disease Control (CDC) study of more than 273,000 adults found that people sleeping six hours or less a night were about 2.5 times as likely to wrestle with frequent mental distress. Seven hours isn’t a luxury; it’s the floor everything else stands on. A wind-down routine, phones charging outside the bedroom, a quiet hour that isn’t more screens. Protecting his sleep usually means protecting yours in the same move, which is its own small gift.

Build in actual rest. Research summarized by the National Center for Complementary and Integrative Health (NCCIH) suggests mindfulness may ease anxiety and stress about as well as proven therapies like cognitive behavioral therapy. But rest doesn’t require an app or a cushion. Fishing. A long drive with no destination. An evening on the porch. Whatever his version of winding down looks like, encourage it and guard it from being scheduled away.

Let him say no to something. The “I can handle one more thing” reflex is often what wears good men down, and accumulated stress feeds anxiety and low mood over time. Saying no to one optional obligation he doesn’t really owe anyone isn’t selfish. It’s how he keeps going. You can make it easier by saying it first: “You don’t have to go to that” lands very differently coming from someone who loves him.

Keep him connected. The U.S. Surgeon General’s 2023 advisory put real weight behind something we already feel in our bones: close connection is genuinely protective, on the level of the big health habits. Men tend to keep fewer close friendships than women, and those are usually the first to go quiet when life gets busy. So be a connector. Nudge him to text the friend he keeps saying he misses. Set a standing plan with another couple. Some of the most honest conversations in our house have happened over a cutting board, chopping vegetables shoulder to shoulder with nobody making eye contact, so a weeknight dinner you cook together counts more than you’d think.

Get him moving, ideally with you. One of the largest reviews we have, a 2024 meta-analysis in The BMJ drawing on 218 trials, found that exercise eased depression about as effectively as therapy or medication in many studies, though the researchers were careful to say the evidence isn’t airtight yet. A walk after dinner does it. A weekend bike ride does it. And movement with another person stacks the connection benefit right on top of the physical one.

Natural remedies, with a gentle word of caution. Some people add supplements or botanicals to their routine, and a couple are worth knowing about before he does. St. John’s wort comes up a lot for low moods, but the NCCIH is clear that it interacts with a surprising number of everyday medications, including antidepressants, birth control, and blood thinners, so it’s genuinely a check-with-the-doctor-first thing rather than a try-it-and-see one. Separately, some men reach for hemp-derived products to take the edge off after a hard day. If that’s already part of his routine, the kindest thing you can do is help him be informed about it, and it’s worth starting from a clean summary of what a product actually contains.

How to Actually Start the Conversation

Wanting to check in and knowing how to do it are two different things. Movember’s ALEC approach gives you a simple structure for when you’re not sure where to begin.

  1. Ask. Be specific. “I’ve noticed you’ve seemed a little off lately. Are you doing okay, really?” A real question, rooted in something you actually saw, opens a different door than “how are you,” which just gets a reflexive “fine.”
  1. Listen. Resist the urge to fix it on the spot. Let him say the thing without you jumping to reassurance or solutions. You’re making it safe to talk, not solving a problem yet.
  1. Encourage one small step. Once he’s opened up, suggest something doable: a doctor’s appointment, getting outside this week, a text to a friend he trusts. Keep it small enough that he can actually say yes. A whole new routine is easy to put off; one appointment isn’t.
  1. Check back. This is the step everyone skips, and it might be the most important. Follow up a few days later. “How’ve you been since we talked?” tells him the door is still open, and that your support didn’t expire when the conversation did.

If he shuts it down, that’s okay. Plant the seed, tell him once that you’re there, and then just keep showing up like normal. A lot of men respond to steady presence more than to a single earnest talk. And when you do bring it up, lead with what you’ve noticed rather than a diagnosis. “I miss you” reads very differently than “I’m worried about you,” even when they come from exactly the same place.

One Small Thing On Father’s Day

If this feels like a lot, it isn’t meant to. This Father’s Day, pick one thing. Hand him a genuinely plan-free afternoon. Take that first walk together after dinner. Or just ask him the real question over a meal and actually listen to the answer. The men we love rarely need us to fix anything. They need us to notice, and to keep showing up. That you read this far means someone in your life is lucky.

Sunday Game Plan: Mental Health Awareness with Ways to cope and upgrade your well-being

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Today is the last day of Mental Health Awareness Month, but Mental Health Awareness is an ongoing process especially for mothers.  As we enter Men’s Mental Health month, let’s address the issue that gets overlooked which is motherhood and mental health.  Marina Lamar, creator of Whole Health HQ recently share her tips on how to upgrade your well-being. After reviewing this article, I am glad to personally share that I am heading in the right direction and I would attempt/strive to apply other tips to further enhance my mental health and well-being.

Simple Everyday Tips to Boost Your Well-Being and Enjoy Better Health

NYC-area home cooks and food lovers often spend their days making nonstop micro-decisions, what to cook, when to move, how to unwind, until decision fatigue turns daily well-being into one more chore. That pressure doesn’t land equally on everyone, and this May, Mental Health Awareness Month, feels like the right time to say it out loud: for mothers, especially new ones, “feeling your best” can feel like the most out-of-reach idea imaginable. Time constraints in wellness don’t just limit workouts or meal prep; they fracture routines, drain energy, and make consistency feel impossible. Add social isolation and the pressure to keep everything healthy, productive, and enjoyable, and even a simple day can feel like too many choices. A steadier, whole-person definition of well-being makes it easier to move through the day with clarity.

Understanding Holistic Well-Being

Holistic well-being means your body, mind, and emotions work as one system, not separate projects. When you’re run down physically, it’s harder to think clearly, stay patient, or feel motivated. A simple mental health definition helps here because it includes how we feel, relate, and handle stress.

This matters because food choices, restaurant plans, and cooking habits are easier when you feel steady inside. Self-care definition makes it clear it is the everyday actions that support your whole wellness, not a luxury. When self-care is in place, changing meals or movement stops feeling like punishment.

Think of it like making a great dinner: you need a hot pan, prepped ingredients, and a calm pace. If you skip sleep, run on caffeine, and feel anxious, even a simple pasta turns chaotic. When you reset first, cooking becomes enjoyable again.

A Note on Motherhood and Mental Health

May is Mental Health Awareness Month, and it’s also a month that tends to center mothers, the visible celebrations, the quiet ones, and the ones who are just trying to hold it together. So this feels like the right moment to say it plainly: your mental health is not separate from your identity as a mother. It’s the foundation of it. When you’re depleted, disconnected, or running on nothing, it affects everything. How you eat, how you move, how you relate to the people you love, how you feel about yourself at the end of the day.

A few things worth holding onto if you’re in it right now.

What you’re feeling is probably more normal than you think. Postpartum mood changes, anxiety, exhaustion, and even the strange grief of losing your old self are real and common. They don’t mean you’re failing.

You don’t have to earn rest. Rest is not a reward for finishing everything. There is no finishing everything. It’s a basic need, full stop.

Small moments count more than you’re giving them credit for. A cup of coffee while it’s still hot. A meal you actually liked. Five minutes outside. These aren’t small because they’re trivial. They’re small because that’s what fits right now, and they are doing real work.

And if what you’re carrying feels heavier than just hard days, if it’s been more than two weeks of persistent sadness, anxiety that won’t let up, or thoughts that scare you, please reach out to your care team. Postpartum depression and anxiety are common and treatable, and you deserve more than being told it’ll pass.

Motherhood is one of the most demanding things a human body and mind can do. Taking care of yourself isn’t a distraction from being a good mother. It’s how you become one.

Try 10 Tiny Upgrades Today: Movement, Meals, Mind, Joy

Small, consistent choices support holistic well-being because your body, mind, and emotions all get a vote. Pick a few options below based on the day you’re having, then repeat the ones that feel doable.

  1. Bookend your day with a 10-minute walk: Set a timer for 10 minutes after breakfast or dinner and walk at a pace where you can talk but feel warm. The goal is “exercise most days” as a baseline, since research on most highly ranked well-being strategies consistently puts movement near the top. If you’re short on time, do two 5-minute loops, consistency beats intensity.
  2. Do a “kitchen-counter strength set” while you wait: While coffee brews or a pot comes to a simmer, do one round of 8–12 counter push-ups, 10 chair sit-to-stands, and a 20–30 second plank on the counter. This turns dead time into a daily exercise routine without needing equipment or a full workout block. Keep it easy enough that you could do it again tomorrow.
  3. Plan one “default” nutritious meal you can repeat: Pick one breakfast and one lunch you genuinely like and can make on autopilot (example: Greek yogurt + fruit + nuts; or a big salad with canned beans and a simple vinaigrette). This is nutritious meal planning for beginners: you’re reducing decisions, not chasing perfect macros. When life gets busy, defaults protect healthy eating habits.
  4. Prep one component, not an entire week of food: Choose a single 15–20 minute prep that makes the next three meals easier, roast a sheet pan of vegetables, cook a pot of grains, or mix a quick sauce. You’ll build flexibility: grain bowl today, veggie omelet tomorrow, stir-fry the next night. If you need a fast win, remember many meals can be made in 30 minutes or less when a component is already done.
  5. Use the “half-plate” rule at home and out: Aim for half your plate to be vegetables or fruit, a quarter protein, and a quarter starch, no weighing, no apps. At restaurant week spots around NYC, this can look like splitting an appetizer salad, choosing a veggie-forward side, or boxing half the pasta before you start eating. It’s a simple structure that supports energy and satisfaction.
  6. Try a 2-minute reset to calm your nervous system: Sit or stand tall and do 6 slow breaths, in through the nose for 4 seconds, out for 6 seconds. Name one feeling and one need (example: “I’m wired; I need a pause”) to connect mental and emotional wellness. This quick mindfulness practice is especially useful before snacking, pouring a drink, or answering another message.
  7. Schedule one small joy or hobby “starter step”: Don’t commit to a new identity, commit to 15 minutes. Examples: learn one knife skill, make one new spice blend, sketch one recipe idea, or visit a new produce stand and buy one unfamiliar ingredient. Starting new hobbies works best when the first step is tiny and repeatable.

Small Rituals for Steady, Feel-Good Health

Habits work because they remove guesswork, which helps home cooks and food lovers stay consistent while cooking at home and exploring local restaurant menus. Pick a few that fit your schedule, then repeat them long enough to feel the payoff.

Water-First Morning
Protein Plus Produce Anchor
  • What it is: Build one meal around a protein and one fruit or vegetable.
  • How often: Daily, at your busiest meal.
  • Why it helps: It supports steady energy and makes takeout choices simpler.
One New Recipe, One Repeat
  • What it is: Cook one new dish, then repeat it once unchanged.
  • How often: Weekly.
  • Why it helps: Repetition builds skill and turns favorites into easy defaults.
Five-Minute Kitchen Tidy
  • What it is: Reset counters, sink, and leftovers before you sit down.
  • How often: Nightly.
  • Why it helps: A calmer kitchen reduces stress and speeds up tomorrow’s cooking.
Two-Minute Grounding Pause
  • What it is: Practice mindfulness with six slow breaths before snacks or seconds.
  • How often: Daily, as needed.
  • Why it helps: It lowers impulse eating and improves satisfaction.

Common Well-Being Questions, Answered

Q: What are some quick and effective self-care routines I can incorporate into a busy day to boost my well-being?
A: Pick two “micro” routines you can finish in under five minutes: drink water before coffee and take six slow breaths before you snack. Add a short walk while a pot simmers or during a lunch break. If your mood dips seasonally, knowing seasonal affective disorder is a type of depression can help you treat low-energy days with extra kindness.

Q: How can I overcome decision fatigue when planning meals and choosing activities that make me feel my best?
A: Create defaults: a short list of 6 weeknight meals, 3 go-to restaurant orders, and 2 relaxing activities you genuinely enjoy. Then rotate, instead of reinventing your plan daily. When you feel stuck, ask “What is the next easiest choice?” and do only that.

Q: What strategies can help me stay motivated to exercise and maintain a healthy lifestyle despite a hectic schedule?
A: Lower the bar on purpose: aim for 10 minutes and allow it to “count.” Tie movement to cooking, like squats while you wait for the oven or a quick block walk after dinner. Track streaks, not intensity, so busy weeks do not derail you.

Q: How do I find balance and avoid feeling overwhelmed when trying to improve various areas of my life at once?
A: Choose one bottleneck, such as sleep, lunch, or clutter, and improve only that for two weeks. Use a “good enough” rule: one nourishing meal, one small movement, and one reset task per day. Progress feels calmer when you narrow your focus.

Q: How can I find guidance and support when I feel stuck or uncertain about making important life changes to enhance my overall well-being?
A: Start by naming your biggest barrier, such as time, stress, or low energy, then pick one realistic workaround you can repeat for a week. If work pressure is a major driver, 87 percent of employees choose employers based on health and wellness programs, so it can help to review your benefits and ask what support exists. When uncertainty persists, consider talking with a qualified professional for personalized guidance, or exploring University of Phoenix career services.

Q: I’m a new mom and I don’t recognize myself right now. Is that a mental health issue or just adjustment?
A: Honestly, it can be both, and that distinction matters less than you think right now. Postpartum life reshapes your identity, your body, your sleep, your relationships, and your sense of control all at once. Feeling lost in that is not a character flaw. What to watch for: if low mood, anxiety, or feeling detached from your baby persists past two weeks, gets more intense, or includes thoughts that frighten you, that’s a signal to call your provider today, not next week. In the meantime, the smallest things help more than they seem: one real meal, one glass of water, one person who knows how you actually are. Start there.

Turn Small Daily Choices Into Steadier Well-Being This Week

It’s easy for stress, busy schedules, and mixed advice to push well-being to the bottom of the list, even with the best intentions. The steadier approach is an ongoing health commitment built on integrated wellness practices, small, realistic choices that fit real life and support sustained self-care. When that mindset becomes the default, energy, mood, and well-being motivation start to feel less fragile and more dependable. Choose consistency over intensity, and your health becomes easier to maintain. Pick one simple focus for the next 7 days, note what helped and what got in the way, and carry the best piece forward. That’s how personal growth through wellness becomes stability, resilience, and better health over time.