When we talk about the wellbeing of your health, it covers both the physical and mental aspects of your body. Your mental state determines how your body functions. It is necessary to ensure the proper nourishment of your mind as severe mental problems can lower the life expectancy.
So, if achieving mental wellbeing is one of your primary concerns, then you are in the right place. Keep on reading to know the 5 habits that can help you in accomplishing your health goals.
Follow a healthy diet plan
A healthy diet is necessary not only for your physical health but for your mental health as well. Good nutrition helps to fight against stress. Start your day with a nutritious breakfast and have a balanced diet throughout the day. Foods that can improve your mental wellness include the following:
Fatty Fish: Fatty fish like salmon, herring, sardines, mackerel, and prawns are rich in omega-3 fatty acids which helps to improve both short and long-term memory. Moreover, these fatty acids reduce anxiety.
Yogurt: Probiotics that are found in yogurt not only good for your digestive system but also have a positive impact on your mental health, owing to brain-gut connection. These probiotics help to reduce the levels of anxiety, depression, and stress.
Leafy Green Vegetables: Leafy Greens, such as kale and spinach, contributes to cognitive development. Besides, they contain folate which plays a key role in the production of stress-busting chemicals, called serotonin and dopamine.
Walnuts: Walnuts are best for your mental wellbeing because they are full of antioxidants that help to inhibit oxidation in the brain. Furthermore, they help to grow new brain cells.
Legumes and Beans: Legumes and beans are rich in fibre and antioxidants which maintain your blood sugar level and lets you burn more energy. Moreover, beans also contain thiamine which is required for the production of acetylcholine. Acetylcholine is a neurotransmitter that is necessary for memory.
Wholegrains: Wholegrains contain tryptophan, which is an amino acid that contributes to the production of serotonin, also known as the feel-good hormone. Serotonin keeps your mind calm and improves your mood.
Get a proper amount of sleep
A sound sleep is crucial for both mental and physical wellbeing. Getting an adequate amount of sleep improves your memory and ensure the proper functioning of your brain.
Besides, poor sleep is associated with mental health issues like anxiety, stress, and depression. If you are getting your sleep properly, then you are less prone to stress.
Around 8 hours of sleep in a day is necessary. So, make sure to have the right amount of sleep to keep your mind fresh. Avoid caffeine before going to bed.
Do physical exercise daily
Daily physical exercise of at least 30 minutes can keep you healthy both physically and mentally. Many studies have shown that physical exercise can help in dealing with stress and depression.
Regular moderate exercise is better than heavy workout sessions occasionally. Also, physical exercise can help to improve memory, mood, and concentration.
Moreover, staying physically active boosts the levels of serotonin, dopamine, and norepinephrine in the brain. All these chemicals are good for mental health.
Manage your stress
Everyone experiences stress. Though it is not an illness itself, it may lead to some severe mental conditions like depression and anxiety. Chronic stress is not good for mental wellbeing. Even though stress cannot be avoided, you can learn to manage it.
A healthy diet and regular exercise can help to reduce stress. Besides, if you are dealing with stress, then making more interactions can also help.
Moreover, in severe conditions, you should visit a therapist or a psychologist. With the proper medications and therapy sessions, they can help to relieve your stress.
Avoid alcohol and smoking
Avoid alcohol and smoking even if you are in distress because they can provide only temporary relief from stress. Instead of seeking refuge in bad habits like excessive drinking and smoking while in stress, talk to your friends and family to get the support.
Alcohol can disrupt the chemical balance of your brain, including serotonin, which is a chemical that helps to regulate your mood. Moreover, if you drink heavily, you are likely to develop the symptoms of depression.
Many studies have proven that quitting smoking can lower the level of stress, anxiety, and depression. So, avoid drinking and smoking to stay physically and mentally fit.
So, to maintain the mental health of your body, you know what you need to do.
- Eat the right food
- Do regular exercise
- Get the proper sleep
- Manage stress
- Avoid alcohol and smoking
Adopt these healthy habits and improve the quality of your life!