Mental Wellness Essentials Guide for 2021

Mental Wellness Essentials Guide for 2021

We can all agree that 2020 has been a rollercoaster of a year. As we look towards 2021, let’s explore some strategies to improve your mental and physical wellbeing. These are not New Year’s resolutions, which are notoriously difficult to stick to. These are just simple and practical tips that you can incorporate in your daily life to take better care of yourself and have a fulfilled and happy new year. 

1. Move Your Way to a Healthy Mind 

Although most people exercise to stay fit and improve their physical health, exercise is also great for your mental health. You should move not only for your body but also for your mind. Try different forms of exercise to find what feels best for you. Mix and match. In doing so, exercise will stop being a chore and become a fun, feel-good activity to look forward to.

The connection between exercise and mental health is now well studied and clear. Engaging in some kind of exercise has profound effects on the brain, especially on the inhibition and activation of neurotransmitters, the chemical messengers that the brain uses to communicate with the body. For example, the levels of stress hormones such as cortisol and adrenaline plummet, thanks to exercise. On the other hand, the so-called “happy hormones” serotonin and norepinephrine are significantly increased during and after exercise. Serotonin is considered a natural mood stabilizer, contributing to general wellbeing and happiness, and norepinephrine, nicknamed “feel-good hormone,” improves alertness and energy. 

Serotonin is particularly sensitive to oxygen. The more oxygen you breathe, the more serotonin your body will produce. Meaning that fresh air makes you happier! So, if you are looking for a boost of energy and good mood, head outside. Wherever you live, go out and explore. If you live in a city, it might be your local park, a riverside walk, a new area to discover on foot. You don’t need to be running a marathon. Just grab your walking shoes and a buddy, and you are all set. Research tells us that exercising is better in good company. A 2017 study found that individuals who work out in a group have a 26 % lower stress rate and improved quality of life compared to people who work out solo. If your friends are not so keen on getting outside, you can join an adventure club such as The Lady Alliance, an association of inspiring women organizing outdoor events and retreats all over North America. Founder Kieren Britton believes that becoming and loving yourself is life's greatest adventure. Whether your seeking personal growth or healing, lacing up your first pair of hiking shoes, interested in environmental initiatives, or tackling your 100th summit, The Lady Alliance will be there to help you along the way.

2. Sleep - Your Brain Fuel
Sleep is as important to our health as breathing, eating, and drinking. The National Sleep Foundation recommends 7 to 8 hours of sleep for people over the age of 64 and 7 to 9 hours for those aged 18 to 64 (kids need even more sleep). More than 50% of us sleep much less than these recommendations. Poor sleep is linked to physical problems such as a weakened immune system and mental health problems such as anxiety and depression. The connection between sleep and mental health is loud and clear.


If you have trouble sleeping, you are not alone. Between 40 to 50 % of adults worldwide report some sort of sleep disturbance. Since sleep issues are often related to stress, meditation can help. As a relaxation technique, it can quiet the mind and the body. When done before bedtime, it can promote overall calmness, resulting in reduced sleep troubles. There are many apps out there that can guide your meditation. Otherwise, you can take it a step even forward and try a scientifically proven device to help you make the most of your meditation practice for a night of restorative sleep. Muse is a research-grade device that passively senses your brain activity and translates it into calming sounds. Muse’s soundscape meditations are designed to shift your mind away from racing thoughts and guide you into a restful night.

3. Eat Smart 

When it comes to nutrition and diet, there’s no such thing as a one size fits all approach. The answer to how to eat better and smarter lies in our DNA. The link between our genes and what we should be eating is only recently becoming clear, and a new field of study called nutrigenetic has boomed.

Having personalized insights into your diet can really make a difference in your wellbeing journey. Thanks to DNAfit, you can discover your unique nutrigenetic profile. You’ll get precious insights into your fat or carbs sensitivity, your lactose tolerance, and your optimal diet type.

eat well

At SHINE health, we strongly believe in a personalized approach tailored just for you and your needs. That’s why we put together hand-selected, well-researched natural ingredients into simple yet effective blends of supplements to help you become the best version of yourself. Our products are enhanced with a special ingredient called AlphaWave® L-Theanine. L-Theanine is an amino acid derived from tea leaves known to improve relaxation and cognitive performance. Promising results from several clinical studies have recently confirmed the beneficial effects of L-Theanine for anxiety and sleep disturbances.

A personalized approach with diet and nutrients recommendations will help you build your perfect diet and take control of your long-term health. So not only you will eat smarter, but you will also feel less stressed, more focused, and ready to cope with whatever life will throw you at in 2021.  

4. Connect

Save the date. On Thursday 28th of January 2021, the 11th edition of the Bell Let’s Talk Day will take place. Bell Let’s Talk is a Canadian campaign developed with the effort of raising awareness and combatting the stigma around mental illness. It’s a great opportunity to connect and engage in an open discussion about mental health.

Bell Let's Talk Day

Looking after your mental health is as important as looking after your physical health. Exercise, sleep, and good nutrition, together with proper self-care, are all part of the equation for wellness. As we transition into the New Year, a new beginning, remember to be kind to yourself. Give yourself time and space to attend to your mental health. You deserve it. Use the essential tips on this guide to improve your wellbeing: body, mind, heart, and soul.


SHINE is on a mission to help Canadians easily take control of their mental wellness with personalized and research-backed supplements delivered in plastic-free, compostable packs. Take our Mental Wellness Quiz here.


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