Modern life, with its constant lack of sleep, the influence of stress and irregular working hours, leads not only to physical overwork, but also negatively affects the psyche. The human brain is a complex organ that is simultaneously busy controlling the work of the whole body, remembering information, and forming emotions and reactions to ongoing events. Maintaining mental health in modern conditions is no less important than physical health. Emotions and the psyche are affected by excess body weight and lack of physical activity, poor nutrition and lack of sleep. There are a number of simple recommendations that will help improve your emotional state, maintain clarity of mind and the adequacy of reactions.
Mental health in the modern world
In constant worries, it is important to pay attention not only to the symptoms of your own body, but also to your mental state. If a person experiences constant apathy, irritation, aggression or anxiety, other alarming symptoms appear, you need to seek professional help as soon as possible. Do not be afraid of visits to a psychiatrist or psychotherapist. The brain is the same organ as the heart or kidneys, it can also suffer from various pathologies, which leads to mental health problems. But even if there are no alarming symptoms, if the work is associated with stress, overload, or there are various somatic pathologies, you need to take care of your mental health in advance, paying attention to certain recommendations of specialists.
Physical activity: everything in moderation
The work of the brain and mental functions can be negatively affected by both a lack of physical activity and physical inactivity, as well as overwork, hard physical labor. Psychiatric experts say that exercise is very important in preventing or reducing mental health problems, including depression and anxiety. When a person goes in for sports, his body releases endorphins — natural stimulants that improve mood and form a sense of satisfaction, soothe. Dosed physical activity, playing sports can also help improve the cognitive functions of the brain — the ability to analyze, sort through and remember information.
Weight control for brain health
A sedentary lifestyle and physical inactivity can negatively affect not only due to a lack of physical activity, but also inhibition of metabolism and gaining excess body weight (up to obesity). Gradual weight gain, studies show, can also affect mental health. Being overweight and developing diabetes increase the risk of depression. Therefore, it is important to review the diet and reduce the amount of calories, sugar and saturated fat in it, and spend more time in the fresh air.
Caution in eating certain foods
Due to the peculiarities of the diet, not only body weight changes, but also the functioning of the nervous system, the functioning of the brain. Eating a predominantly plant-based diet with healthy leafy greens, nuts, and a source of other lean proteins can help your brain work harder and keep you in a positive mood. On the contrary, dietary excesses of saturated fats, processed foods, and sugar can negatively affect behavior, emotionality, and increase anxiety levels. Mental health suffers significantly from the use of tobacco and alcohol, psychostimulants of various types.
Impact of stress
Naturally, physical or emotional stress significantly affects the functioning of the nervous system in general and the brain in particular. Protection from constant stress and various ways to deal with it can help to avoid depression, nervous breakdowns and neuroses. Naturally, it is not always possible to avoid stressful situations at work or at home, in other circumstances. But it is important that stress does not affect the body for a long time, then it will not cause serious harm. It is important to be able to switch from negative events to positive ones, to relax, to rest more.
Complete rest and sleep
By the way, full and healthy sleep is one of the most effective ways to deal with stress and protect the nervous system from overload. Both perfectly healthy and young people, and the elderly and having a whole “bouquet” of pathologies, sufficient rest and night sleep are important. To ensure the most healthy sleep, you need the proper organization of the bedroom — airing, removing TV and gadgets from it, dimming and silence.
Poor sleep damages the brain and disrupts circadian rhythms, which can alter brain function and gene expression. In short, whether a person is predisposed to mental health problems or not, sleep deprivation (lack of sleep) or insomnia, sleep disturbances, shallow sleep, can awaken psychological problems that will only increase over time.
Plan and prioritize
In order to stay calm, it is important to plan your work day or household chores as much as possible. If a person needs to think about paying bills, reporting at work, checking the children’s homework at the same time, this leads to stress and tension. To reduce stress levels, it is worthwhile in advance and with a margin of time to plan things for a day, a week or even a month. In addition to household chores, it is important to plan lunches with friends, visits or other pleasant activities. Planned events that bring positive emotions and good mood help in the fight against despondency and depression. So, according to psychologists, people who take the time to visit loved ones or do their favorite hobby, as a rule, suffer less from depression or neuroses.
Mental health experts say it’s important to do something meaningful and find a specific goal for yourself that can help you stay mentally stable. It can be volunteering, creativity or hobbies, changing activities or courses, learning a new profession.