21 January 2021
From soaking in thermal baths to energizing breathwork and performing special fitness exercises that aim at calming the mind, the search for holistic wellness makeovers that improve our mental health has never been this robust. More so, with more young people – who were previously not that affected – reporting mental illnesses, it is no surprise the world is now taking mental wellness more seriously than ever.
Mental health is vital to your body’s health, work, relationships, and overall wellbeing. When the brain falls apart, everything else falls with it.
In this piece, we look at the 6 best ways to ensure your mental wellness.
Health professionals always recommend 8 to 10 hours of sleep each night for teenagers and a minimum of 7 hours for individuals over the age of 20. But quality sleep goes beyond the hours.
For one, sleep experts also recommend that you stick to a pattern, going to bed and waking up at the same time even on holidays and weekends. This helps prevent that “jet lag” feeling most people get (especially on Monday mornings).
Maintaining a healthy, balanced diet is not only good for your body but brain as well. Particular mineral deficiencies such as vitamin B12 and iron may manifest in the form of low mood.
Be sure to eat plenty of vegetables, fruits, and nutritious foods. Also, don’t just drink lots of any fluids. Make it water, or at least healthy drinks like freshly blended fruit juice.
What’s more, approach meals with a healthy attitude and don’t eat alone every time but rather enjoy sitting at the table with friends and family.
The benefits of exercise to mental wellness have been studied for centuries. Mood-boosting and stress-relieving endorphins are released in your body when you work out, making exercise quite the powerful therapy for stress, depression, and anxiety.
Experts also believe doing it outdoors is much more effective because you get vitamin D – which may increase your serotonin levels – and you surround yourself with nature, which has been proven to lower stress.
Consider getting at least 150 minutes of moderate-intensity exercise weekly or about 25 minutes a day. It will also help with quality sleep.
Find something you enjoy doing and do it regularly. This will help combat stress and anxiety by providing you with a healthy way of letting go or at least a distraction from negative thoughts.
Moreover, doing pleasurable things (but not drugs) triggers the release of “feel good” hormones such as dopamine and serotonin.
Besides risks of addiction and brain damage, doing these stuff often causes withdrawal symptoms – like feeling more depressed and anxious the day after hitting the bar for more than a few drinks.
The impact of alcohol and drugs go so deep we could dedicate an entire post to it, although you probably already know they are not the best thing for your mental wellness.
Another effective way of maintaining your mental health is admitting to yourself when you need help and being able to seek it. It could be from a friend, family, or therapist. You also want to be there for others. Helping other people is itself a way of making yourself feel good.
You are the best person to ensure your mental wellness. Observe yourself keenly, be quick to identify any abnormalities, and find solutions. But don’t wait for them to happen – protect your mental health by exercising, eating healthy, getting adequate sleep, keeping off drugs, finding help if need be, and doing things you enjoy.
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