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Most of us are likely to make at least one resolution for each year. But the majority of our goals for every new year incorporates with improvements in physical health like losing weight, getting into shape but, have you ever thought about how can you improve your mental health?
Well, according to World Health Organization, mental health is an integral part of health meaning there is no health without mental health. And, this statement is supported by number of studies including a study published in The BMJ proved that individuals with poor mental health have higher risk of death from cardiovascular disease and cancer.
But, what is the real definition of good mental health? WHO states that it is a state of well-being in which individual realizes his or her own abilities. When one can cope up with normal stresses of their life and work productively.
In this spotlight, I am going to describe some ways to help you improve mental health and well-being.
Adopting a Healthy Diet: Most of you know that for a physical health, a healthy, balanced diet is must which can help with weight maintenance and protect against various illness like heart disease, cancer or diabetes.
But, as the Mental Health Foundation stated that “your brain needs a mixture of nutrients to stay healthy and function well same as other parts of body.
One of the healthy diets is considered to be wellbeing supplements online which contain high consumption of beans, nuts, seeds and fruits. This diet is also low in fat and contains moderate consumption of fish and dairy. Mental health experts also recommend to limit your alcohol consumption because it leads to increased risk of anxiety and depression.
Regular Exercise: We all know physical activity is important in every aspect of our health including mental well-being. But it’s not compulsory to engage in them for long, dull sessions to reap the mental health benefits.
Walking is an inexpensive form of exercise and it may be very powerful, underestimated stress buster said Dr. Sara Warber, an associate professor of family medicine at the University of Michigan. She also found that 9 out of 10 people who took these exercises like walking and gardening, have improved state of mood.
Get More Sleep: Now, it’s a common knowledge that sleep problem affects our mental wellbeing. A study also found that people who take less than 5 hours sleep have higher risk of mental illness.
The Mayo Clinic recommends to going to bed and waking up at same time every day to improve mental wellbeing. It helps to boost the body’s sleep-wake cycle for better night’s sleep. And, bedtime rituals like reading a book or taking a warm bath also encourages better sleep. Experts also recommend to limit the uses of caffeine, alcohol and sugary foods in the evening so that it doesn’t disrupt body’s sleep patterns.
Manage Stress: It is widely accepted that stress can take a toll on our mental health either if it’s a result of work problem, relationship or money problems.
Number of studies showed the stress reducing benefits of yoga and mindfulness meditation. A study published in PLOS ONE also proved that the activities put the body in state of rest by changing its gene response to stress. Thinking positive during hard times may also help reduce stress. And, adopting a better lifestyle changes mentioned above-such as healthy diets, regular exercise and good night’s sleep also combat stress.
Conclusion: Now that you have outlined some ways to promote good mental health, it’s time to put them into action and see the results for yourself. Wish you all happy and healthy life!