Added 25 Nov 2018
With the summer season arriving here in Australia, people are beginning to
retire from their hibernation caves that shielded them from the crisp wintry
cold and are swapping their beanies for sun hats. The warm weather means each
day will be the perfect opportunity to get out, start exploring and even begin
preparing for the Christmas holidays that are quickly approaching. In case
you’re stuck on how to spend your sunny season, here are a few ideas to help
you to make the most out of summer and your mental wellbeing:
1. Get down and dirty – start planting some summer
veggies and herbs
Take advantage of the delightful radiant weather and get a
head start on growing herbs and veggies that’ll add a fresh kick to your
dishes. Mediterranean herbs such as rosemary and oregano, beetroot, eggplant, cucumber
and carrots all thrive in the warmer soil. Remember to keep them well hydrated in
the balmy weather though (just like yourself!) to avoid wilting. December is
the perfect time to plant seedlings and reap the benefits in a few months’
time. A meta-analysis study by Soga, Gaston and Yamaura (2017) investigating
the effects of gardening on human health showed a positive association between
gardening and beneficial health outcomes. The benefits included reductions in
stress, fatigue, depression and anxiety. Increases in cognitive function and
physical health were also highlighted, so go get your gardening gloves on and
watering cans ready!
2. Grab your hessian bags and explore fresh
& local farmers markets
If gardening just isn’t quite for your forte because you
weren’t blessed with a green thumb, why not get down to your local farmers’ market
instead to help support local produce and families. Markets are a great place to gather
and meet members of your community while picking up fresh seasonal goodies
that’ll make your tastebuds happy. Not only are farmers markets eco-friendly
and cost effective but consuming fresh, in-season produce packs just as many
benefits for your brain as it does for the rest of your body. Polyphenols are a
micronutrient packed with antioxidants and originate in certain plan-based
foods such as blueberries, apples and red grapes. Current studies conducted
suggest a diet consistently rich in plant polyphenols offers protection against
neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease.
Who can say no to a juicy summer berries or farm fresh eggs to spruce up your
Christmas Pavlova? You can even add some holly on top to decorate and keep that
holiday spirit buzzing.
3. Unleash your inner Picasso and get painting
Popping up around Melbourne and cities across the globe are what’s
being labelled as “paint night”. Art studios are throwing their doors open and getting
their brushes ready for tutorial-led social painting classes. There are no
prerequisites, nor is previous experience required, so if your last brush with
paint was in kindergarten or during home renovations, you fit the bill! Your
wonderfully painted canvas can spruce up your living space or even be the
perfect Christmas gift – that’s certainly one way to beat the bustling shopping
centre crowds.
Engaging in art programs and creative expression has revealed
improvements in mental health. Dr Christina Davis, a Research Fellow from the
School of Public Health at The University of Western Australia led an
award-winning study in 2015. The art of being
mentally healthy (Davies,
Knuiman and Rosenberg) found evidence of an association between
recreational arts engagement and mental wellbeing in the general
population. Those who engaged in 100 or more hours of arts activity in a
year, about 2 or more hours per week, reported significantly better mental
health wellbeing than others with lower levels of art engagement.
4. Uncover history and stories that have
shaped our world
Whether you’re an art, history, media, sport or science
buff, there’s a museum here in Melbourne that will tickle your brain cells.
From the National Gallery of Victoria that boasts free entry alongside Monet
and Australia’s very own Sidney Nolan pieces, to Scienceworks that is bursting
with technology that challenges even the most inquisitive of minds, there is
something for all – young and old alike. The Smithsonian Institution has discovered
that museum guests cite viewing rare materials, gaining knowledge, imagining
other times and interacting with materials to be the most rewarding experiences
when visiting.
Dr Jan Packer is an Associate Professor and Research Fellow
at the University of Queensland who investigates visitor experiences at tourism
and leisure settings, such as museums. Dr Packer’s analysis of behaviour at
museums has demonstrated many psychological and cognitive benefits. Museums can
be calming environments that assist relaxation and decrease anxiety by removing
oneself from everyday demands. Viewing new material and interacting with
different mediums can also be inspirational and provide a sense of identity.
5. Get Stuffed - with crumbly mince pies,
festive breads and gingerbread
Fire up the oven because ‘tis the season to get baking some
Christmas goodies! Gingerbread, fruit mince tarts, chocolate peppermint slice
and shortbread dusted in icing sugar are all reminiscent of the joyful holidays
(and a great excuse to devour some dessert). Shake out your aprons and sieves
because your kitchen is going to be smelling delightfully delicious in no
time. Donna Pincus, an Associate
Professor of Psychological Science at Boston University attributes baking to
benefit overall wellbeing and stress relief. Baking enables an outlet for
people to express themselves and can boost a sense of connection with others.
Who doesn’t love sharing or gifting their freshly baked goodies to others?
Moreover, food is not only about the nutritional benefit or to satisfy hunger
needs; the gathering of ingredients and mixing them together is just as
important. Researchers at the University of Canberra have attributed present-time
concentration whilst baking or cooking to assist in lowering anxiety, increased
mood and mindfulness. Happy baking – brownie points if you use Christmas-themed
cookie cutters!
Now you’re all set to make the most out of your summer with
these ideas to help kick-start your sunny season and boost your mental wellbeing
- happy holidays!
Written by Athina –
ADAVIC Volunteer