A HEALTHY

 

10 Daily Habits to Keep a Healthy Mind

 

1. Eat Healthy

Maintaining physical well-being alongside mental health can have a long-lasting effect on your body .There is a famous old saying “a healthy body makes a healthy mind, so it is important to think about diet and what food you are eating”. With so many quick meals available that are convenient to eat, it is easy to forgo the healthy foods. Try to stick to a “three meal plan” to keep your energy levels boosted so that you are active all day. Drink lot of water to keep yourself hydrated and your metabolism going.

 ·         Variety: Include a wide range of foods from all food groups to ensure you get a diverse range of nutrients. 

·         Fruits and Vegetables: Aim for at least 5 portions of fruits and vegetables daily, focusing on fresh, seasonal options. 

·         Whole Grains: Choose whole grains like brown rice, quinoa, and whole-wheat bread over refined grains. 

·         Lean Protein: Include sources like fish, poultry, beans, lentils, and nuts in your diet. 

·         Healthy Fats: Opt for unsaturated fats from sources like avocados, olive oil, and nuts. 

·         Limit Processed Foods: Reduce your intake of processed foods, sugary drinks,

      and foods high in saturated.  

·         Control Portion Sizes: Be mindful of portion sizes to manage your calorie intake. 

·         Stay Hydrated: Drink plenty of water throughout the day. 

·         Be Mindful of Added Sugar and Salt: Check food labels and choose options with lower amounts of added sugar and salt.

 

• Improved Energy Levels: Provides sustained energy throughout the day. 
• Reduced Risk of Chronic Diseases: Helps prevent heart disease, type 2 diabetes, and certain types of cancer. 
• Healthy Weight Management: Supports a healthy weight by providing balanced nutrition and managing calorie intake. 
• Better Mood and Mental Clarity: Certain nutrients, like those found in fruits and vegetables, can positively impact mood and cognitive function. 
• Stronger Immune System: Provides essential nutrients that support a healthy immune system. 

        Improved Gut Health: A diet rich in fiber can promote a healthy gut microbiome.

2. Watch What You Drink

While a lot of people drink alcohol and caffeine to change their mood, but their effect is only temporary. When the feelings of energy or excitement fade, you will feel a lot worse, which can have a big effect on your mental wellbeing. Most people prefer drinking alcohol or caffeine in moderation, which is beneficial for our body. However, some people carry on drinking to delay the onset of these negative feelings, or to escape underlying feelings of nervousness or depression. This is very dangerous and can cause long-term health problems or cover up existing conditions. Try to drink no more than four units of alcohol a day if you are male and three if you are female, and try not to drink caffeine drinks after seven o’clock at night.

         1. Essential for Life: All living organisms, from plants to animals and humans, require                    water to survive.

          2. Hydration: Water is crucial for maintaining proper hydration, which is essential for numerous                  bodily functions.
          3. Temperature Regulation: Water helps regulate body temperature through processes like                           sweating, preventing overheating.

          4. Nutrient and Waste Transport: Water acts as a solvent,              carrying nutrients to cells and removing waste                             products from the body.
          5. Digestion and Absorption: Water aids in digestion,                    breaking down food and helping the body                                  absorb nutrients.
          6. Joint Lubrication: Water helps lubricate joints,                            reducing friction and pain.
          7. Organ Protection: Water cushions and protects vital                    organs from damage.
          8. Environmental Balance: Water is vital for                                    maintaining ecosystems and supporting biodiversity.
          9. Industrial Processes: Water is used in numerous industrial applications, including                                      manufacturing, energy production, and more.
         10. Agriculture: Water is essential for irrigating crops and supporting food production. 

3. Do Some Exercise: 

Doing a little exercise every day has several benefits; both mental and physical. When you exercise, your body releases endorphins which can greatly improve your mood. You don’t have to spend a lot of money and join a gym to do some exercise; walking or cycling to your destination, cleaning the house while listening to music and gardening are all easy ways to get the blood pumping. After a while you’ll start to find doing tasks easier as well looking better, which in turn will also make you feel better about yourself.

 Types of Exercise:

·         Aerobic exercise:

Activities that elevate your heart rate and improve cardiovascular health. Examples include brisk walking, jogging, swimming, cycling, and dancing. 

·         Strength training:

Activities that build muscle mass and strength. This can involve using weights, resistance bands, or your own body weight (e.g., push-ups, squats). 

·         Flexibility and balance:

Activities like stretching and yoga improve flexibility and balance, reducing the risk of injury. 

Benefits of Exercise:

·         Improved cardiovascular health: Regular exercise strengthens the heart and lungs, reducing the risk of heart disease, stroke, and other cardiovascular problems. 

·         Weight management: Exercise helps burn calories and maintain a healthy weight. 

·         Reduced risk of chronic diseases: Physical activity can lower the risk of type 2 diabetes, some cancers, and other chronic conditions. 

·         Improved mental health: Exercise releases endorphins, which have mood-boosting effects and can reduce stress, anxiety, and depression. 

·         Increased energy levels: Regular exercise can combat fatigue and improve overall energy levels. 

·         Better sleep: Physical activity can improve sleep quality and duration. 

·         Stronger bones and muscles: Strength training helps build and maintain muscle mass and bone density. 

4. Talking to Others

 

In today’s world it has never been easier to keep in touch with friends and family. Feeling connected with other people is an important part of what makes us human and neglecting this part of life can have detrimental effects on your mental health. Many mental health problems have their roots in trouble with communication and can be helped or even prevented by keeping in touch with others and maintaining strong relationships. If you are having difficulties then some of the best help can be given by friends or family, so talk to them about how you feel and also listen to their thoughts and emotions.

 

5. Getting a Change of Scenery

 

Sometimes we get stuck in a rut, it happens to all of us! Taking a holiday is a great way to relax, improve your mood and see more of the world. However, not all of us are lucky enough to jet off into the sun whenever we feel like it. But there are much simpler (and less expensive) ways of taking a break from our day-to-day routine which can do just as much to improve your mental health. Taking a different route to work or just moving the furniture around will help your mind to experience new things and cope with different situations.

 

6. Get a Hobby

So much of our lives are taken up by work pressure these days that we can sometimes forget about what we enjoy. Maybe you love to paint, play a musical instrument or have always wanted to build the best railway set in the country. Taking some time out for yourself will help you cope with stress, focus your mind and allow you to express yourself. If you are feeling blue, conveying your thoughts in a painting, a song or in a poem will help you understand how you feel and make you feel better.

 

7. Accepting that You are Unique

Many people are unhappy or self-conscious about their appearance, the way they speak or their background; comparing themselves unfairly to others they see in magazines or on television. These feelings can lead to an entrenched sense of worthlessness or even bring about conditions such as depression or an eating disorder. By talking to others and expressing your feelings you will be able to get a better understanding of both your weaknesses and strengths. If you find it helps then take five minutes every day to list the qualities that make you unique, thinking of one positive and then one negative, and try to accept that you are you; which is the best person you can be.

 

8. Care for Others

It’s only natural to be concerned for other’s welfare, whoever they are. Part of maintaining healthy relationships is returning concern for those who care for you. This could be as simple as signing a ‘get well’ card at work or calling an elderly relative to ask how they are. Getting a pet makes you exercise these emotions constantly as you are the person they rely on for food, shelter and love. Really caring for others can help greatly improve your mental health and allow you to explore feelings you may have grown out of touch with. You may feel s sense of enjoyment and would want to volunteer to help others in the community who are less fortunate than yourself, but this is only an extreme example of caring. Allowing yourself to have feelings for others helps you understand why other people care for you and why you should care for yourself.

 

9. Exercise Your Mind

Just like the rest of your body your brain needs exercise too in order to stay healthy. There are lots of different ways you can do this; from computer games to doing the cross word. Instead of working out your bills on a calculator straight away, try calculating the sums in your head first before checking if you were correct mechanically. Learning a new word every day is also a good way of making sure your memory stays in full working order, which will help as you get older as well as in day-to-day life. Your mind is your most valuable tool so keeping it fully functioning is very important to staying happy and living an active life.

 

10.             Remember that Help is at Hand

By following these simple steps you should feel better in and about yourself. However, if you are feeling anxious, depressed, or think you are suffering from a mental illness it is important to remember that there are lots of places you can go to where you will be offered plenty of support. As well as your G.P. there are many different services based locally around the country such as charities and support groups. The most important thing is to let someone know how you are feeling, be it a friend or family member, a confidential service like the Samaritans or professional services offered by your local health trust.