Author name: Dr. Sakshi Sharma

Written by Dr. Sakshi (MBBS, MD Psychiatry) Psychiatrist | Mental Health Expert Sleep, exercise, therapy, and even diet all have an impact on mental health. Of all the nutrients, vitamin D is crucial for brain support. Often referred to as the “sunshine vitamin,” it must also be consumed through food in situations where sunlight is insufficient. Numerous physicians and psychiatrists have investigated the link between vitamin D-rich foods and mental health. This blog will examine the connection between foods high in vitamin D and mental health. Additionally, you will learn about the sources of vitamin D in food, how diet can impact mood, and which foods high in vitamin D are essential for mental health. Why Vitamin D Matters for Mental Health Vitamin D supports healthy brain function. It helps the area of the brain that regulates emotions and mood. Anxiety, depression, and even memory issues have been connected to low vitamin D levels. As a result, physicians frequently request that patients with mental health disorders have their vitamin D levels checked. Not everyone can get enough sunlight, despite it being the best source. Foods high in vitamin D must therefore be a part of every meal. The brain might not receive the necessary support without it. In fact, when combined with nutritional support such as vitamin D, mental health treatment often becomes more effective and balanced. The Connection Between Vitamin D and Brain Chemicals It has been demonstrated that vitamin D aids in the synthesis of serotonin, a mood-regulating neurotransmitter. Anxiety, fear, and sadness can all worsen when serotonin levels are low. Serotonin production can be naturally aided by consuming foods high in vitamin D. Doctors now incorporate dietary recommendations into many mental health treatment plans. Vegetarian vitamin D foods are also being suggested for patients who abstain from eating fish or meat. In her consultations, Dr. Sakshi,best psychiatrists in Delhi, frequently highlights this connection. Top 10 Vitamin D Foods for Mental Wellbeing These ten vitamin D-rich foods are frequently recommended to enhance mental health: Fish high in fat, such as sardines and salmon Milk and dairy products that have been fortified Cereals fortified with nutrients Mushrooms, particularly those that have been sun-dried Cheese The yolks of eggs Fortified soy milk Fortified orange juice Oil from cod liver Tofu You can support your body and mind by incorporating the top 10 foods that contain vitamin D into your meals. Many of these are readily available and can be used in basic dishes prepared at home. Vitamin D Foods for Vegetarians: What to Choose There might seem to be few options for people who eat only plants. Nonetheless, there are plenty of vegetarian vitamin D foods available. Cereals, tofu, mushrooms, and fortified plant-based milks are all excellent options. Without requiring animal products, these vegetarian vitamin D foods naturally support brain health. To plan a healthy diet, it is also recommended to consult a nutritionist or a psychiatrist. Dr. Sakshi, the best psychiatrist, advises vegetarians and non-vegetarians to experiment with these foods. Vitamin D Food Sources: Natural vs Fortified Food sources of vitamin D come in two varieties: natural and fortified. Liver, egg yolks, and fatty fish are examples of natural sources. Vitamin D-enriched milk, cereals, juices, and plant-based substitutes are examples of fortified foods. Both kinds of vitamin D-rich foods are beneficial, particularly in situations where sunlight is unavailable because of weather or lifestyle choices. Children, the elderly, and people with little exposure to the outdoors are frequently advised to eat foods fortified with nutrients. Mental Health Benefits of Vitamin D Foods Patients who eat more foods high in vitamin D have been observed to report feeling happier, having more energy, and showing fewer symptoms of depression. Vitamin D is an effective component of a comprehensive treatment plan, but it is not a cure for mental illness. Among the advantages are: Improved stability of mood Reduced anxiety Better quality of sleep More lucid thought Decreased fogging of the brain Although it might take a few weeks for these changes to manifest, the effort is worthwhile. Combining nutrition with therapy, professional assistance, and regular exercise is always recommended. Dr. Sakshi, the top mental health specialist, has observed better patient outcomes when therapy and food are combined. How to Include Vitamin D Foods in Daily Life Vitamin D-rich foods can be considered when planning daily meals to promote mental health. Orange juice as a snack, eggs for lunch, mushrooms for dinner, and fortified breakfast cereals with milk can all be beneficial. Keeping a food journal and tracking mood swings are also helpful. Increasing their intake of foods high in vitamin D has helped many patients feel better, especially when paired with therapy sessions. You can also modify this to suit your needs with the help of the best psychiatrist in Delhi. Read more: Why Gen Z Gets Mental Health Wrong: Ignoring the Mind Body Connection Conclusion: The Psychiatrist’s Advice Emotional, physical, and nutritional care are all important aspects of mental health. Foods high in vitamin D have been demonstrated to improve mental function. They are a powerful aid in healing, but they are not a cure in and of themselves. As one of Delhi’s best psychiatrists, Dr. Sakshi supports holistic healing. Check your vitamin D levels if you’re feeling depressed or nervous. Next, alter your diet with the guidance of the top mental health physician. Remember the benefits of sunshine and healthy eating for a more contented, well-rounded life. Because sometimes your plate is where healing begins.  Book an appointment with me and let’s understand your journey—together. 📍 Dr. Sakshi MBBS, MD (Psychiatry)  Which food has Vitamin D? Fatty fish, egg yolks, mushrooms, fortified milk, and cereals have Vitamin D. How to get Vitamin D from food? By including vitamin D rich foods like salmon, eggs, and fortified drinks in your daily meals. What foods are high in Vitamin D? Fatty fish, fortified orange juice, cod liver oil, and sun-exposed mushrooms are high in Vitamin D. What foods contain Vitamin D?

Written by Dr. Sakshi (MBBS, MD Psychiatry) Psychiatrist | Mental Health Expert Many people feel scared, nervous, or worried without knowing why. These feelings are signs of anxiety. But the good news is this — exercise reduces anxiety. Yes, it really does. Science has shown that moving the body helps calm the mind. In this blog, we will learn how exercise to reduce anxiety works, why it helps, and which simple steps you can take to feel better every day. Let’s begin by answering a big question: Does exercise reduce anxiety? Yes, it does. And you will soon see how and why. Why Anxiety Happens Anxiety can be caused by many things. It can happen because of stress at school, work, family problems, or sometimes, for no reason at all. It can make your heart beat fast. It can make your hands sweaty. You may feel scared or tired all the time. Doctors and mental health experts say anxiety happens when your brain is too active in the “worry” zone. But don’t worry — anxiety can be treated. With the right support, mental health treatment, and changes in your daily life, anxiety can be reduced. One of the best changes to try is exercise. In fact, exercise reduces anxiety better than most people expect. How Exercise Helps the Mind It has been shown that exercise reduces anxiety because it changes how your brain works. When you move your body, the brain makes happy chemicals called endorphins. These chemicals fight stress and make you feel good. So, how does exercise reduce anxiety? By helping your body relax and your brain think clearly. It also helps you sleep better. And better sleep means less anxiety. Another question often asked is: How does exercise reduce stress and anxiety? Exercise lowers the stress hormone (called cortisol) in the body. When this hormone goes down, the feeling of calm goes up. That’s why the best mental health doctor or the best psychiatrist will often say: Start with regular movement. It’s simple. It works. Types of Exercise to Reduce Anxiety You don’t need to run fast or lift heavy things to feel better. Even a small walk, some gentle yoga, or breathing deeply can help. In fact, many doctors suggest breathing exercises to reduce anxiety because they work quickly. Here are some good types of exercise to reduce anxiety: Walking in the park for 20 minutes Stretching or yoga at home Slow dancing to music Simple jumping or skipping Playing a sport with friends Doing housework like sweeping Breathing in and out slowly (for 5 minutes daily) All of these can help. And yes, breathing exercises to reduce anxiety are safe and easy to do. Many people still ask: Will exercise reduce anxiety? Yes, it will. It may not work right away, but with daily effort, the results will be seen. What Science Says About Exercise and Anxiety Many studies around the world have proven that exercise reduces anxiety. When people move more, they feel less worried. This has been found in kids, teenagers, adults, and even older people. Some scientists looked at people who were walking or running every day. These people said they felt calmer and less nervous. They slept better. They had more energy. And most important — their anxiety went down. So again, if you are wondering, does exercise reduce anxiety?, the answer is still yes. Over and over, studies have shown that exercise reduces anxiety in both the short term and long term. Tips to Start Exercising for Anxiety Here are some small and simple tips to help you get started: Start slow – You can begin with 5 minutes. That’s enough.   Pick what you like – Walking, dancing, or cycling — all are good.   Set a small goal – Like walking 10 minutes after dinner.   Do it with a friend – It helps you stay on track.   Breathe with movement – Try breathing exercises to reduce anxiety before sleep.   Don’t worry if you miss a day. Just start again. What matters is to keep going. Over time, the body and mind will feel stronger. Exercise and Professional Help Sometimes, exercise alone is not enough. If the anxiety is very strong or lasts many days, it is better to talk to the best psychiatrist. Someone like Dr. Sakshi, known as the best psychiatrist in Delhi, can guide you better. Doctors may also give mental health treatment, therapy, or medicines along with exercise. A full plan always works better. Remember, exercise reduces anxiety, but it works best with support and love. Final Thoughts Let’s go back to our main question — will exercise reduce anxiety? Yes, it will. Every expert agrees that exercise reduces anxiety by helping the body and brain. Along with breathing exercises to reduce anxiety, daily walks, and light movements, your mood will improve. Always remember — anxiety is not your fault. It can be managed. With help from the best mental health doctor, support from family, and small steps like walking or stretching, life can feel better again. So today, take that first step. Breathe in, breathe out, and move your body. Because now you know — exercise reduces anxiety, and peace is possible.  Book an appointment with me and let’s understand your journey—together. 📍 Dr. Sakshi MBBS, MD (Psychiatry)  Can exercise reduce anxiety? Yes, it has been proven that exercise helps reduce anxiety in people of all ages. How does exercise reduce anxiety? Exercise changes brain chemicals and calms the nervous system. How does exercise reduce stress and anxiety?  It lowers stress hormones and helps release happy chemicals like endorphins. Can physical exercise reduce anxiety? Yes, even basic physical movement like walking can reduce anxiety over time.

Written by Dr. Sakshi (MBBS, MD Psychiatry) Psychiatrist | Mental Health Expert The Gen Z Misuse of Mental Health Language Today, a lot of people talk about mental health. That’s a good thing. It means they care about how they feel inside. But sometimes, people use mental health words in the wrong way. One of those words is setting boundaries. Let’s talk about what setting boundaries really means—and how some Gen Z people might be using it as an excuse to avoid doing the right thing. What Is Setting Boundaries? Setting boundaries means knowing what feels okay and not okay for you. It also means telling others how they should treat you. You are saying, “This is fine,” or “Please don’t do that.” For example, if you don’t like phone calls late at night, you can say, “Please don’t call after 9 PM.” That is setting up a boundary or a limit to something. It is not about being mean. It is about feeling safe and keeping your peace. Why Boundaries Matter When you set boundaries to find peace, it helps you feel better. You can focus more, sleep well, and feel strong inside. Boundaries are not walls—they are lines that help protect your heart and mind. Setting boundaries in relationships also helps both people know what’s okay and what’s not okay. It keeps things honest and kind. Gen Z and Mental Health Words Gen Z talks a lot about healing, rest, and self-care. That’s great. But sometimes, the talk turns into an excuse. Some people say: “I’m not going to school. I’m protecting my energy.”   “I won’t reply to your texts. I’m setting boundaries.”   “I blocked my friend. I need space.”   But are they truly caring for themselves—or just running away from things? Avoiding Work Is Not Setting Boundaries There’s a big difference between caring for your mind and avoiding what needs to be done. If you don’t finish a task and say, “I was setting boundaries,” it might just be an excuse. If your friend is hurt and wants to talk, and you say, “I can’t. I’m protecting my peace,” that might not be fair. You can care for yourself and still care for others. That’s the balance. Especially when it comes to setting boundaries in a relationship, it’s about respect—not escape. How to Set Boundaries in a Relationship (The Right Way) So, how to set boundaries in a relationship the right way? Be clear: Say what you need. “I need quiet time after work.” Be kind: Talk with care. “I care about you, but I need a break.” Be fair: Think about how others feel. “Let’s talk later when we’re both calm.” Setting boundaries in relationships means being honest, not cold. You don’t push people away—you just protect your peace. What Happens When You Misuse Boundaries? If you use setting boundaries as a reason to avoid everything, it can hurt people. Your friends may feel rejected. Your family may feel lost. Your boss may lose trust. Also, you stop growing. Doing hard things makes you stronger. If you skip them, you miss your chance to grow. The Internet Can Confuse Things A lot of Gen Z learns from short videos and posts online. They read big words like “toxic,” “gaslighting,” and “boundaries.” These are real issues. But they’re not meant for every small problem. Some people online say, “Cut off anyone who upsets you.” That’s not always right. Real life is not perfect. Friends fight. Work gets boring. Family annoys you. Learning how to handle all this is part of growing up. That’s why setting boundaries in a relationship is not about walking away. It’s about standing up—with love and calm. How Dr. Sakshi Can Help You Dr. Sakshi is a kind and skilled psychiatrist. She talks to people who feel confused or tired. She helps them understand what is real and what is just fear. She helps you set boundaries to find peace, not avoid life. With her help, you can build healthy limits without cutting off people who care. Her advice is simple, warm, and full of care. She helps you grow strong and stay kind. What You Can Do Today Ask: Am I setting boundaries or avoiding something? Talk to a therapist or a friend when you feel upset. Try small brave acts—like replying to a tough message. Think before cutting someone off. Is it needed? When in doubt, speak with Dr. Sakshi. She helps you protect your mind, not run from your life.  Book an appointment with me and let’s understand your journey—together. 📍 Dr. Sakshi MBBS, MD (Psychiatry)  How to set healthy boundaries Know your values: Understand what’s important to you—your time, energy, privacy, etc. Be direct and clear: Use “I” statements to express your needs (e.g., “I need time to recharge after work.”) Start small: Begin with low-stakes situations before tackling more difficult ones. Follow through: Consistently reinforce your boundary without over-explaining. Practice self-respect: Remember that setting boundaries is a form of self-care, not selfishness. How to set boundaries with a narcissist Be firm and unemotional: Narcissists may try to provoke or manipulate; stay calm and detached. Use clear, non-negotiable language: e.g., “I’m not available for conversations where I’m insulted.” Limit access if needed: Grey rock or low-contact methods can help maintain distance. Expect pushback: Narcissists often resist boundaries—stand your ground without arguing. Protect your mental health: Seek support from friends, therapy, or support groups. How to set boundaries at work Clarify your job role: Know what is (and isn’t) your responsibility. Use respectful communication: e.g., “I’m at capacity right now—can we prioritize?” Set time limits: Don’t take work calls or emails after hours unless agreed upon. Say no diplomatically: e.g., “I’d love to help, but I need to finish this first.” Document everything: For your protection, keep written records of boundary-setting if needed. What does a person with no boundaries look like? Constantly overwhelmed or burned out Says yes to everything, even at personal cost Feels