4 Life Changes You Can Make to Boost Your Mental Health

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Mental health is more than just a diagnosis; it’s also connected to your overall wellbeing which impacts the way you perform your everyday tasks, how you feel about yourself and how you cope with the difficulties life throws at you.

For those who struggle with their mental health on a daily basis, it would be wise to seek the help of a professional, who will aim to put your issues into perspective. However, there are a number of strategies you can put in place yourself. Following these useful tips should pay off in all aspects of your life and hopefully give you greater overall happiness.

A good night’s sleep

The amount of sleep you have can have a significant impact on your mental wellbeing. Sleep helps regulate the chemicals in your brain which manages your mood, emotions and how information is processed in the brain. The quickened heart rate which is a fundamental symptom of anxiety dramatically decreases when you fall into a deep sleep. It would be worthwhile to try and plan a sustainable sleep pattern to allow you to feel more settled both emotionally and mentally.

A balanced diet

According to studies, what we eat has a direct correlation to the thoughts we process, therefore, looking at what you choose to consume on a daily basis can reduce the effects of anxiety and depression. A well-balanced diet includes the likes of vegetables, fruits, nuts, beans, cereals, fish and unsaturated fats. Certain deficiencies such as iron and vitamins can also cause low mood. Kegenix kitchen have come up with a revolutionary breakthrough to help tackle mental health disorders. Their products contain advanced ketone technology, which has been proven to improve the symptoms of mental health.

Get some sunlight

Sunlight radiates Vitamin D which is extremely important for boosting mood and overall mental health. When sitting out in the sunshine, the brain releases endorphins to make us feel happier. When you have five minutes to spare, whether in your lunch break or after work, it would be worth taking a relaxed stroll in the sun to give you that extra boost of positivity. During the winter, some people can become severely depressed, tired and lacking energy due to the absence of vitamin D, which is a medical condition known as ‘Seasonal Affective Disorder’ (SAD). To combat the issue, special lamps can be purchased to replace the much-needed sunlight that humans have become so reliant on.

Avoid smoking and alcohol

If you suffer from an acute mental health disorder, it wouldn’t be advised that you drink or smoke regularly. When you’ve had a couple of drinks the night before, you may wake up feeling more depressed than usual, and if alcohol is consumed excessively, this can lead to further complications, such as a thiamine deficiency. Thiamine is the hormone that allows our brain to function at full capacity and without it, could lead to severe memory problems and confusion. Withdrawing yourself from cigarettes after a long period of time is likely to leave you feeling irritable and on edge, which intensifies the feelings of anxiety and depression.

Keeping a Healthy Body and Mind Connection

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Although there are many people that deal with the body and the mind as separate entities, it is actually more beneficial to think of these as two people communicating with each other. A healthy body can bring with it with a clear and organize mind, and in the same way, a mind that is full of anxiety and depression can affect the body in a negative way. To try and keep this connection healthy, here are a few tips that you can use to improve your body and your mind.

Take Some Time for Yourself

Part of staying healthy is ensuring that you are as relaxed and stress-free as possible. To help achieve this, you need to create some time for yourself away from your busy lifestyle. Try to take some time for yourself during your busy week when you can do the things you want to do. This could be listening to some music, meditation, or perhaps looking into more about some herbal remedies. You want to choose a time when you won’t be disturbed, and it can be a good idea to turn off your phone notifications or turn the phone off altogether.

Exercise

There is a lot of evidence that suggests exercise is a great way of connecting body and mind together. Physically, of course, exercise is a great way of losing weight, building muscle, and improving your general fitness. There is also increasing evidence that exercise can benefit the mind in terms of lifting mood and improving depression. It means by doing this one simple thing; you can create a connection between your body and mind that can benefit both. It doesn’t have to be vigorous exercise either; you can even use techniques like yoga and Pilates which are less strenuous but still beneficial.

Start a Journal or Blog

Many people who deal with stress on a regular basis will often find that they can have trouble sleeping because of the many things going around in their mind. To try and stop these thoughts disrupting your sleep, some people start writing a journal or blog. It can give them a valuable outlet and clear the mind of the thoughts, so they don’t disrupt them. Another idea is to have a paper and pen beside your bed. If you find there is something on your mind that’s stopping you from going to sleep, write it down. This should then allow you to relax with a clear mind. Blogs and journals are becoming increasingly popular for this very reason, much like diaries can be to teenagers, who need to put their feelings and frustrations into words.

By trying to give the body and mind a solid way of communicating, you can start to give both the tools they need to be happy and healthy. The important thing to remember is to try and keep both body and mind balanced by good food, exercise, and the ability to relax and relieve stress.

4 Ways to Take Care of Your Mental & Physical Wellbeing

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Your mental and physical wellbeing are two requirements for living your best life. Both must be taken into consideration, as they work together to boost your mood and energy, and they impact the health of your immune system as well as your overall body.

There are four simple ways that you can properly take care of them at the same time, and this includes meditation, diet, exercise and getting extra help when needed. Meditation is a more holistic approach to wellbeing but is used by people all over the world in order to relax and de-stress, whereas diet and exercise synonymously work together, such that you can’t have one without the other. For more detailed information on the following four steps, continue reading.

1. Meditation

Meditation is a skill that is learned the more you practice. It is something that is there to help you live in the present moment and get rid of all the unnecessary negative thoughts and chaos that take up your brain. It is free to do given the numerous online resources and apps that teach you how to do it properly, but it helps with your mental and physical wellness, as well as spiritual.

2. Diet

Eating a balanced diet is beneficial to your overall health. You’ve been in a situation where you were late for work, and as a result ended up eating some type of fast food or junk food that was high in sugar, chemicals, and fats. The best way to avoid this is if you cook the night before and plan out your week’s meals during your free time, such as on the weekend.

What’s more, you should focus on eating foods that are notorious for making people feel good. Eat the following foods:

• Blueberries: The ultimate immune-boosting food.
• Carrots: High in carotene, and known for boosting the immune system.
• Beetroot: Full of minerals, along with anti-cancer and anti-inflammatory properties.
• Garlic: Strengthens the heart and blood, and is known for lowering blood pressure.
• Grapefruit: Immune-boosting, anti-bacterial and wound healing properties.

3. Exercise

Working out goes hand-in-hand with a proper diet, none of which can work alone if you truly want to achieve your optimal health. This does not need to be an expensive endeavor, either, considering that you can exercise from the comforts of your living room, or simply go for a long walk or run. Of course, there are also countless organized sports that you can choose from.

4. Getting help

There are certain moments in your life where you may need professional help to properly take care of yourself to get better. For starters, you need doctors and nurses whenever something happens to your health, as they will provide you with the necessary treatment to immediately get better. Moreover, there may be certain situations in your life where you become victim to substance abuse and various other disorders. In these type of scenarios, you will likely need to spend some time at a recovery center with their outpatient program, for which you can read more info about online. All in all, it’s important for you to realize when getting help is necessary, as it will make your recovery process much easier and faster.

Looking after your health should not be treated as a difficult change, but something that will boost your quality of life. Only once you start choosing the healthy alternatives and practice being relaxed, will you realize that you should have done this from the very start.

Ways to Get a Healthy and Strong Body

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When it comes to your physical health, it is important that you make changes to your diet and lifestyle to ensure your body is healthy and happy. Here are ways on how to get a healthy and strong body.

Drinking Water

One of the most important ways to help maintain a healthy and strong body is by consuming enough water. In general, you should be drinking around eight glasses of liquid each day. However, this amount of fluid can also be found in your food. The guideline of drinking enough water is in place to prevent you from feeling thirsty or being hydrated. If you feel you are not drinking the recommended amount, it is best to get into the habit of always having a drink with your meal which can include tea, coffee, milk, or soup. Also, try and steer clear from carbonated drinks as they are full of sugar and can leave you feeling dehydrated rather than refreshed.

Read the Label

When visiting your local grocery store, it can be easy to be fooled by misleading labels on the food you buy. If the label states that the food is ‘natural’ or ‘light’, be aware that this may not mean that the food is light in calories, or that the food is produced from natural ingredients. It is important to be aware of the food and drink you put into your body so taking the time to look through the ingredients can help you identify whether the product is right for your diet.

Balanced Diet

Although a balanced diet will vary from person to person when factoring in gender, age, size and activity level, it is important to get as much dairy, protein, fats and fruits and vegetables into your diet as possible. While protein is predominately found in meats, you can also get protein from a wide range of foods including nuts, tofu and beans. When consuming dairy products, try and aim for low in fat options if you can. Avoiding high fat foods like cream, cream cheese and butter will help too. Grains are another important category to incorporate into your diet. You can find grains in foods such as bread, cereals, oatmeal and pasta.

Plan Your Meals

Taking the time to plan your meals in advance can help you keep track of what foods you are eating. When thinking of your weekly food intake, you will be able to analyze and make changes to your diet if necessary. It is important to ensure that each meal you consume is well balanced and full of the nutrients and vitamins you need. Planning your meals in advance can also help save you time, money and keep you on track to following a healthy diet. Keeping a food diary can be a great eye opener and help you identify what changes you could make to maintain a healthy and strong body.

Go for a Walk

It is recommended that you should walk roughly 10,000 steps each day (unless you have any mobility issues). With technology continually advancing, there are plenty of apps that you can download on your smartphone or tablet that will keep track of your steps. Walking each day is incredibly beneficial for your health in numerous ways and will help you maintain your strength and agility. There are various changes that you can make to ensure you get your steps in, such as by parking your car further away from the store or opting to take the stairs rather than using the elevator or escalator.

Have a Routine

If you are new to exercise, it can be worth getting into a routine to help you stay on track and give you motivation. Beginning something new can always be a daunting experience, especially if it is something out of your comfort zone. However, with so many health benefits that come along with regular exercise, you are sure to build up muscle and core strength. Try and factor in exercise wherever you can. Simply taking 30 minutes out of your day to perform a workout can make all the
difference and help keep you on the straight and narrow.

Physical Activities

Doing as much physical activity as you can each week can only be a good thing when it comes to maintaining and improving your health and body. Spending around 2-3 hours each week doing moderate physical activity can be incredibly beneficial and help build up your stamina. There are plenty of sports that you can get involved with that will keep you motivated and interested such as basketball, soccer and cross-country. Joining a sports team can also be a great way to engage with new people and make new friends in your local area. Be aware that if you are on medication, it is best to seek advice from your doctor before beginning any new exercise. Looking online at Canadian pharmacy reviews can help you find affordable prescription drugs.

Mental Health

Whilst your physical health should be kept well maintained, your mental health is just as important. Taking time out of your day to analyze your feelings and senses can help you learn more about yourself and give you the time you need to reflect and plan for the day ahead. With many of us leading busier lives than ever, trying to balance work, family time, socializing and time for yourself can be tricky. Making a schedule can help keep you on track and improve your mental health in
many ways.

Boosting Confidence

Your confidence and self-esteem are just as important as having a healthy and strong body. As physical events can damage your self-confidence and self-esteem, it is important that you understand the ways on how you can help increase your mood and confidence. Surrounding yourself with the right people can play a major part in how you feel as a person, so if you are feeling that someone in your life is toxic, it is best to distance yourself. Your mental and physical health should be your top priority, so eliminating any factors that are damaging them is essential.

Maintaining a healthy and strong body only takes a few minor changes, so get started today!

Four Ways to Enhance Your Brain’s Health

brain's health
Photo by Michal Vrba on Unsplash

We often think about exercising our body and eating the right foods to look after ourselves, but we often miss out on the most important part of our body; our brain. The brain needs to be stimulated just as the body does, and therefore we need to involve ourselves in activities that work and sharpen the mind. Here are four ways to improve your brain’s health.

Exercise That Brain

There are many simple ways to exercise your brain, whether this is on the way to work or whilst you unwind before bed. With brain training apps available on most smart phones, solving puzzles to exercise your brain has never been quicker or easier. You may prefer to use paper and pen and involve yourself in crosswords or sudoku. There are also some other, simpler ways to exercise your brain such as carrying out daily activities like brushing your hair with the hand you do not normally use.

Try New Things

The world is a big place, and with so many things to do, you can never do everything. Therefore, there is always something new to try to engage your brain and enhance yourself. You may want to learn a new language, cook a new dish or try your hand at poetry. Whatever you want to do, this will not only stimulate the mind and help you learn something new, but variety is also good for the soul, especially if you are feeling down or lost. You may want to start doing different exercises at the gym, which is good for keeping your brain engaged during exercise as well as the body.

Socialize

Humans need to socialize, and this is a great way to stimulate the brain and keep it happy. Keeping yourself socially active in a range of different environments will keep your brain healthy and keep you busy. There are many activities in which you can socialize and challenge your brain, one being an escape room. Baltimore Escape Room offers a variety of rooms in which you must try to escape before the time limit with the help of family and friends. This is a great way to problem solve whilst socializing and building relationships.

Do Something Good

Although we do good things primarily for others, we can also benefit from this too and there is nothing wrong with that. Volunteering or raising money for a special cause not only keeps your brain active, but it also raises your self-esteem. Self-esteem is important for maintaining well-being and leads to a healthy brain, all for a good cause! This also lowers your stress levels as you focus your energy into something positive, another way to keep that brain healthy and enhance your brain function.

The brain is a powerful organ that needs nurturing. A healthy and happy brain is the best way to a happy and healthy you and therefore you need to stimulate your brain and keep it active. Try starting a new club or volunteering today.