TOP 5 ACTIONABLE TIPS FOR IMPROVING MENTAL HEALTH

DISCLAIMER: I am not a doctor, nor do I claim to be one. The information provided is based on personal experience and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard or delay professional medical advice because of something you’ve read here.

This won’t be a lengthy essay. Instead, I’ve listed five practical steps I’ve personally used over the years to improve my mental health. Think of this as a thought-storm of useful advice. References can be requested if needed, but to keep this short, they’re not included here.

Top 5 Tips:

1. HIIT Training

People often recommend “exercise” in vague terms for mental health. But not all exercise affects the body equally. HIIT (High Intensity Interval Training) is especially effective. It’s been shown to reduce cortisol (the body’s main stress hormone), boost growth hormone, and stimulate testosterone—all key for improving mood and mental sharpness.

Compared to generic workouts like jogging or standard weightlifting, HIIT gives a more direct hormonal benefit. Plenty of free HIIT workouts are available online—you don’t need a gym. Check out creators like Athlean-X, Scott Herman Fitness, or Brandon Carter on YouTube for routines you can do anywhere.

2. Supplements

I won’t wade into the food vs. supplements debate. Let’s assume you’re eating reasonably well. Supplements can still offer a targeted boost, particularly for mental health. Here’s a simple “starter pack”:

• Vitamin D3 with K2 (5000 IU twice daily for 4 days, then 3000 IU daily): Known as the “sunshine vitamin,” D3 is vital for mood. K2 ensures proper absorption and avoids calcium build-up.

• CBD Oil (1000mg via vape or sublingual oil): Legal in many regions including the UK, CBD doesn’t get you high but helps reduce anxiety, inflammation, and cortisol. Trusted brands include CBD Calm, CBD Buddy, and CBD Leaf.

• Electrolyte Powder + Magnesium Malate and Potassium: Think of electrolytes as the body’s electrical wiring. Most people are deficient. Dr. Berg’s additive-free formula is the only one I use.

• Boron: A trace mineral that supports proper electrolyte function. Acts like a power switch for your body’s wiring.

• Black Seed Oil (1000mg daily): Long valued in Eastern and Islamic medicine, it supports a range of functions including mental clarity and stress reduction.

3. Ice Baths & Sauna (Contrast Therapy)

Hot/cold exposure can be transformative. Ice baths, when done safely with proper breathing, trigger the nervous system into a calm, regulated state. Saunas help detox and offer a space for reflection—or unexpectedly therapeutic conversations. Whether used alone or in rotation, both help reset mind and body.

4. Fasting

As a Muslim, I dry fast during Ramadan (no food or water from dawn to dusk). The benefits are enormous—physically, mentally, spiritually. Fasting encourages discipline, clears the mind, and breaks bad habits. Science supports its impact: anti-aging, new brain cell growth, metabolic reset.

If new to fasting, start with intermittent fasting (e.g. 16:8) and hydrate with water, black coffee, or green tea. Also: cut out artificial sugars. Switch to Stevia. Avoid refined carbs and processed foods, including ‘sugar-free’ drinks that often rely on sweeteners like aspartame.

5. Water

Hugely underrated. The standard recommendation is 2 litres/day. I’d suggest starting at 4 litres and working up gradually (I now drink 6L most days). It helps with mental clarity, energy, and reducing brain fog. Yes, you’ll live in the toilet for a bit. But the long-term reward is worth it.

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