Mental Health refers to the way you feel about yourself and others and how you manage your feelings and deals. Taking care of your mental health can either be seeking professional treatment and support or taking corrective steps to improve your emotional health on your own. Here are some of the changes you need to make in your life to build your resilience, boost your mood, and add overall enjoyment to your life.
Your body releases mood-boosting and stress-relieving endorphins before and after work out, making it a powerful antidote to stress, depression, and anxiety. Exercising doesn’t always mean going to the gym. There are some simple activities you can do to get the exercising benefits with fewer hassles. Some of these activities include taking stairs instead of the lift and elevator and going for short walks.
To get the maximum benefits, aim at exercising for 30 minutes every day. Walking your dog for 30 minutes is a great way to get exposure to sunlight and exercise. Exposure to sunlight will provide your body with vitamin D that helps increase the level of serotonin in the brain. According to Green Earth Family, spending some time in nature or outdoors helps relieve stress and anxiety, boost feelings of wellbeing and happiness, and improve mood.
2. Eat A Good Meal.
For your body and brain to function well, you need to eat well. Different food affects your brain differently. Some boost the brain’s performance and while others increase the risk of brain and mood disorders.
Carbs in moderate amounts help increase the level of serotonin that has a calming effect on your mood. Proteins help increase dopamine, norepinephrine, and tyrosine that keeps you alert and allow you to focus. Omega-3 polyunsaturated fatty acids in flaxseeds, nuts, and wild-caught fish such as tuna and salmon help nourish the brain cells that affect mood regulation.
High amounts of refined carbs in your diet degrade your mental health. They have a high glycemic index, meaning that your body quickly digests and absorbs them into your bloodstream, causing spikes in your blood sugar and insulin levels. High blood sugar expands your waistline, increasing the risk of insulin resistance that causes type 2 diabetes. Type 2 diabetes is one of the many factors that increase the risk of Alzheimer’s disease and dementia.
Eating a healthy diet provides your body with all the raw materials in need to grow and develop. Some of the nutrients your brain needs to develop and function properly include proteins, whole carbs, omega-3 fatty acids, zinc, iron, folate, magnesium, selenium, choline, vitamin D and vitamin B12. Tuna, salmon, eggs, beef liver, poultry, almonds, lentils, spinach, broccoli, tofu, and flax seeds are some of the foods that are rich in the above nutrients.
Your brain takes care of your breathing, digestion, heartbeats, senses, and other activities even when you are sleeping. Because the brain doesn’t sleep doesn’t mean you shouldn’t sleep. Lack of enough sleep has a negative effect on your mood and mental wellbeing at large.
Sleeping helps clear and relax your mind. Those deep breaths you take when you are sleeping helps improve your mood. Taking a 30 minutes nap when you’re unable to concentrate and focus will help refresh your mind.
When you are asleep, the microglial cells are able to effectively remove toxic proteins (beta-amyloid) that are in excess in the brain of Alzheimer’s disease patients.
To improve your sleep, try to go to bed at a regular time, and use your bed for sleeping only.
4. Open Up To Someone You Trust.
Negative thoughts and fears are the primary causes of depression. Some of us don’t like sharing some life experiences. Unfortunately, the more you keep those negative life experiences for yourself, the more you are hurting your brain.
You need to share what you are thinking or feeling with someone you can trust. Sharing your life stories with people who are listening will make you feel loved and think positively. It helps flash out the negative thoughts and memories from your mind.
But you have to be careful with whom you are sharing your life stories with, I didn’t say anyone, but a person you can trust. Sharing your touching life experiences with some people can worsen your situation.
Mindful meditation helps reduce stress, anxiety, and depression. Meditation can also help lengthen attention span, enhance self-awareness, alleviate fear, help fight addiction, and reduce the risk of age-related memory loss. The best thing with meditation is that you can do it at any time and in any place.