We all know how to stay
healthy: Eat your veggies, exercise regularly, wear sunscreen and … be
confident?
The last one may surprise you,
but recent studies show people who exhibit self-confidence are generally
healthier and tend to live longer. That's because confidence is a positive
emotion (as are joy, gratitude and hope), and positive emotions have countless
health benefits for your mind, body and spirit.
Self-confidence and positive
self-esteem is an optimistic belief in your personal worth. Optimism protects
the mind against depression and reduces stress. In general, optimistic people
are more satisfied and more successful than those who are pessimistic.
The link between health and
confidence also may be related to the ability of positive emotions to boost foods
that can increase your confidence our brain's power to hold attention, be aware
and remember things. We are better able to learn, build new skills and relate
with others when we are feeling optimistic. Think about it - when you’re
feeling physically and mentally well, chances are you feel better about
yourself generally. What we eat and our relationship with food plays a big role
in this.
Having positive self-esteem
and feeling confident isn't always easy – all people experience low levels of
self-confidence in some areas and at some stages of their lives.
Self-confidence is the result of a number of factors, such as: experiences in
childhood to societal expectations of success and beauty. They can lead to
stress, depression, and general wear and tear on our health and longevity. Worry
and fear are two very large contributors to stress, which is a leading cause of
insomnia, muscle tension, gastrointestinal problems, headaches, poor eating
habits, alcohol or tobacco use, prescription drug usage, and a variety of other
physical ailments.
What is self-esteem and
self-confidence?
Having positive self-esteem
means, in essence, that you like and accept yourself. If you have low
self-esteem you may think you aren't 'good enough', that people don't like you
or that you need to change yourself. Feeling like this can affect the way you
live your life and hinder you from reaching your full potential.
Confidence is having the
belief in yourself that you can accomplish things and not worrying what others
think of you. Being confident helps you to make the right choices for your
health and wellbeing. People who believe in themselves tend to have less
sickness and better mental health. When you don’t feel confident, you may shy
away from certain situations or people, which again can hold you back.
Nature or nurture?
Are confident people born that
way or have they learned things along the way that improve their confidence?
“Confidence is more a product
of what we have learned and the influences around us rather than the individual
characteristics we were born with. We can all increase our self-confidence in
areas of our lives that we feel less confident about.“
What does confidence look
like?
Your level of confidence is
driven by your beliefs and can show in many ways: behaviour, body language, how
you speak, the volume of your voice, the level of assertiveness you show and
what you say. All of these convey to others your level of confidence.
Confident people seem to have
something very appealing about them. Research shows that people with high
levels of self-confidence know what they’re good at; they know the value they
provide, and act in a way that shows this. Confidence is dynamic and changes
across the day, across your various roles and your lifetime. The important
thing to know is that you can influence your level of confidence in the areas
of your life where it may be lacking.
Confident people tend to share
a set of beliefs such as: “I have a right to do what I believe in, even if I am
criticised for it” or “I am willing to take risks and do what I have to do for
what I believe”.
People who lack
self-confidence may have thoughts such as: “If I take that path I will be
criticised, so I’ll do what others want me to do” or “It is easier to stay with
what I know and stay safe from the negative judgments from others”.
If you are less confident, you
may avoid taking risks and stretching yourself and you might not try. This can
lead to resentment and lower levels of self-confidence. It’s important to
embrace opportunities to practise being more confident, as avoidance can result
in feelings of anxiety.
Increase Your Confidence to
Improve Your Health
People who are confident are
more inclined to take risks, and are often better equipped to handle
challenges. Confident people are likely to try something new because they have
the belief that they can use their current skills and abilities and apply them
to new areas, making the most of new situations and experiences.
People with confidence are
also likely to be people who plan for the future; who think ahead, make small
steps necessary to reaching final goals, and who don’t overlook the details of
large or long-term objectives. All these attributes together mean that
confident people have cultivated methods of focusing their mental energy toward
whatever their goal is.
In many cases, when a
confident person chooses to make their physical health a priority, there is
nothing to stop them from succeeding.
Confidence and health go hand
in hand. They perpetuate one another, and one leads to the other. The problem
can be where to start. It’s easy to say “If my health was better I’d feel
better about myself,” but that is a backwards fallacy. The truth is, if you
feel good about yourself and have confidence in your own abilities, you will
find it easier to set realistic physical goals, and stick with them. In turn,
recognizing your achievements along the way will increase your energy level,
and your confidence at being able to meet your next goal.
Confidence and Mental Health
The truth is that confident
people don’t get caught up in some of the mundane details that people with
certain insecurities seem to focus on. This is true for a number of reasons,
but mostly it is about directing mental energy into positive channels to
receive the best outcomes. A foundational belief in yourself can make a world
of difference to your perspective.
Although we all have
insecurities of some form or another, people with confidence in their ability
to handle challenges and maintain certain standards of performance can overcome
obstacles and difficulty. When you know that you can do anything you set your
mind to, and you continue to push through obstacles with determination, you
will discover that your mental and physical well being will contribute to one
another and overall you will be happier, healthier, and better off.
When you are confident in your
abilities you tend to worry less about things you can’t control. If you know
that you can handle anything that comes up, you will be less likely to be
nervous or anxious – waiting (as they say) for the bottom to “drop out.”
When you’re less stressed you
sleep better, can focus more on projects that require your full attention, can
enjoy activities with friends and family more, and may even be more likely to
take on new challenges that can result in increasing your confidence and
reinforcing your motivation. Doesn’t everyone want to feel better about
themselves while simultaneously helping their body to support them in doing
what is good for them?
Confidence and Physical
Fitness
Once your mental energies have
been dedicated to a physical task and you can see yourself as confident at
taking on a new physical challenge, you can use that focus to set yourself a
tangible goal. Because confident people are always pushing themselves to
achieve new things, challenging yourself to try something new becomes a matter
of setting the goal, working toward it, and improving your health along the
way.
For example, if someone
decides they want to try rock climbing, they need to have the confidence in
themselves to reach that goal. They need to know what it will take in order to
become a rock climber, but they already know they can do it no matter what it
takes. A confident person may choose to take lessons, ask a friend who is
already a rock climber, or begin going to their local gym to try out the rock
wall. They will find a way to make it happen.
Someone who is shy or
uncertain of themselves may not have the perseverance to stick with it and may
give up after a few attempts – or even no attempts at all! It takes confidence
and dedication to make the activity and exercise changes necessary to try a new
sport or hobby (like rock climbing), but along the way you can find you’ve
honed your physical body into doing what you need of it.
Everyone knows that in order
to lose weight and be in the best physical shape you need to exercise and eat
healthy foods – people usually just don’t want to hear it or put in the work
that it takes. However, eating a healthy diet is not overwhelming, and if
you’re confident in your ability to overcome anything you will be able to make
the small changes necessary and reap the benefits right away.
Body confidence is another
aspect to keep in mind - having a poor body image can affect your confidence in
other areas. This is an area where diet can play an important role; eating
intuitively and developing a healthy relationship with food can really help
improve body confidence.
Trying new foods and building
confidence in the kitchen can also help to rekindle a love for food. The aim
here is for you to see eating as a joyful thing, not something that triggers
stress and anxiety. Understanding how different foods affect your body and mind
will help hugely with this.
I take joy in food and note
how the foods I eat make me feel. If I feel bloated, in pain or lethargic after
a meal, I remember to avoid (or reduce my portions) next time. If a particular
snack boosts my energy – I’ll keep it in mind for the future. This way of
eating, with its distinct lack of restrictions, rules or calorie counting, is
called intuitive eating.
When we are eating out of
synchronisation with our bodies, some people find that feelings of guilt and
shame follow and this self-judgement cycle can lead to food restriction,
overeating or yo-yo dieting which have shown to have a negative impact on
well-being and health outcomes.
Research has even show that
there are foods that can increase your confidence!
Whether you want to worry less
and sleep better, be more physically fit, eat a more balanced diet, or try
something new and challenging, knowing that you can achieve your goals is the
best way to get started improving your health. Investing in yourself is always
an investment that pays off. Using your existing confidence to help boost your
mental and physical activity will inevitably pay off by helping you be
healthier, and therefore, happier.
Could your self-confidence use
a boost? Practicing positivity can help. Start with these tips:
Smile. It's
as simple as that. Smile at yourself in the mirror and keep your head up and
smile at others in passing, and you will feel happier and more confident.
Come to terms with your
negative thoughts. Accept them and move forward or find healthy ways to
overcome them.
Surround yourself with a
positive support system. Positive people spread positivity to
others.
Remember, building self-confidence
takes time and practice. Just like getting in shape or losing weight, keep
working at it and the health rewards will come.
Here we'll look at this
concept in more detail, exploring how a balanced diet rich in nutritious,
mood-boosting foods can contribute to improved self-confidence and help with
self-esteem.
How does food affect your
confidence?
Researchers have found some
fascinating links between what we eat and mental health. When it comes to
confidence and self-esteem, considering your diet and making necessary changes
can help reduce stress and anxiety, boost your mood and in turn help you feel
more confident.
Improving your relationship
with food and your relationship with your body can make a big difference too
and this is where working with a nutritionist can be beneficial. Let’s start by
looking at mood-boosting foods.
Mood-boosting foods
Ensuring your diet includes
nutritious foods with vitamins, minerals and fats is the best way to help you
boost your mood and feel more confident in yourself. In addition to this, there
are certain types of foods known for their mood-boosting qualities, including:
Carbohydrates and protein –
These are broken down into glucose which is essential to supply the brain and
muscles with energy. Too little and irregular intake of carbohydrate foods can
leave you feeling tired and lacking concentration. Eating plenty of unrefined
carbohydrates, for example, whole grains, vegetables and fruit, can help
sustain your energy levels for longer.
Carbohydrate-rich
foods may also help the brain receive more serotonin. Serotonin is made using
tryptophan, which can be found in protein. Therefore, it’s important to enjoy a
variety of protein sources, such as low-fat cheeses, pulses etc., which also
contains other essential nutrients.
Foods rich in omega-3 fatty
acids - Studies suggest that omega-3 fatty acids can help to
prevent low mood as they affect the neurotransmitter pathways in the brain.
Foods rich in vitamin D -
This vitamin is thought to increase levels of serotonin in the brain, so aim to
include foods in your diet that contain vitamin D such as yoghurt, fortified
cereals etc.
Foods rich in vitamin B -
Another key vitamin for energy production, low levels of vitamin B have been
noted in those with depression. Foods like spinach, broccoli, dairy etc. are
great sources of B vitamins.
Foods rich in selenium -
Studies have shown a link between low selenium levels and poor mood, so try to
include foods like whole grains, brazil nuts, oats, beans/legumes, nuts and
seeds.
Foods to limit
As well as including all the
right mood-boosting foods, you may find reducing your intake of certain foods
can help with self-esteem too. Take a look below for some foods to limit:
Sugar - If
you're not feeling good about yourself you may instinctively reach for a sugary
snack to perk yourself up. This may work in the short-term, however, the spikes
and falls in blood sugar levels will disrupt your mood and leave you feeling
drawn out and lethargic in the long run. Try to replace sugary snacks for a
piece of fruit, nuts or seeds instead.
Caffeine -
Drinks like coffee and caffeinated soft drinks can cause mild dehydration if
too much is consumed and may lead to withdrawal headaches. Similarly to sugar,
if too much caffeine is consumed it can disrupt your energy levels and cause
mood swings, which over time can affect your confidence. Try to reduce the
amount of caffeine you consume and up your intake of caffeine-free herbal teas
and water.
Alcohol -
Drinking alcohol may give your confidence a brief lift but, as too much alcohol
can be both a stimulant and depressant, you are likely to feel irritable and
anxious the following day. Avoid drinking over the recommended guidelines and
have at least two alcohol-free days a week - your body and mind will thank you
for it.
Improving your relationship
with food and your body
When you have a poor
relationship with food and your body, it can have a big impact on daily life.
When it consumes your thoughts it can make you feel low and, at its worst, even
contribute to depression and eating disorders.
Building a healthy and
nurturing relationship with yourself is key. This can take time, work and a
whole lot of compassion, but the results are worth it. Learning more about body
neutrality may be a helpful first step for you. Many people find it both
helpful and necessary to work with professionals.
You may want to look into
counselling to see if a therapist can help you understand why your relationship
with food and your body is the way it is and how to take those first steps to
self-acceptance. To complement this work, a nutritionist can help you honour
your hunger, eat more intuitively and reach any health goals you set.
How can a nutritionist help
with self-esteem and confidence?
When you look at improving
self-confidence and making lasting changes, it’s important to take a holistic
approach. This means looking at your lifestyle as a whole to consider what may
be affecting your confidence. As we have discussed, a key factor here is diet
and your relationship with food. A nutritionist will work with you to analyse
your typical day-to-day diet and determine what changes you could make to help
with self-esteem and confidence.
This tailored eating plan is
an ideal complement to other changes to your lifestyle, supporting you as you
build up your confidence.
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