Mental Health Week was held in Tasmania from 6-12 October. The theme for 2019 was ‘We all have a role to play’.

Mental health and wellbeing matters to all Tasmanians and the new theme acknowledges that as a community we can all be actively doing things every day to support our own mental health and the mental health of our friends, family and colleagues.

Here are some tips to help improve you and your child’s mental health.

Exercise- Physical exercise delivers oxygen to the brain. This can help to improve your memory, reasoning abilities and reaction times. 3-5 year olds should be physically active every day for at least three hours, spread throughout the day. 5 to 18 year olds should do at least 60 minutes of moderate to vigorous physical activity every day e.g. brisk walking, bike riding, skateboarding, dancing, football, netball, soccer, running, swimming laps. Adults- 30 minutes a day.

Take time to relax. Excess stress hormones can be harmful to the brain. Introduce regular mindfulness activities into your routine- try www.smilingmind.com.au  for the whole family!

Take up a new hobby. Learning something new helps build neural pathways in the brain. Hobbies such as woodwork and sewing or activities like skipping require you to move both sides of the body at the same time, in precise movements. This can help to improve your spatial awareness and increase your reaction time.

Make healthy food choices-This improves quality of life and wellbeing. For example, eating foods that contain vitamin B such as wholegrain cereals, leafy greens and dairy is essential to brain health. For more information see www.eatforhealth.gov.au.

Get enough sleep- This is one of the simplest ways that you can protect the health of your mind. 3 – 5 year olds need 11 – 13 hours a night, 6 – 9 year olds 10 – 11 hours a night, 10 years: 9.5 hours a night, teens and adults: 8-10 hours

Get outside!-Whilst we need to protect our skin using Sunsmart precautions between September and April, the sun is the best source of vitamin D, essential for strong bones and overall health. It is important to maintain vitamin D levels all year round.

Don’t be afraid to ask for help-There is no shame in feeling stressed out, or low, and doctors are well used to dealing with such problems. If you are concerned about your own mental health, don’t even hesitate, visit your GP and explain to them how you are feeling.

Emma Middleton, Primary School Health Nurse Cygnet, Huonville & Glen Huon Primary Schools