Simple methods of maintaining mental health: sleep, exercise, stress management

By Yraa #ability, #able, #according, #activities, #activity, #advance, #affect, #affected, #affects, #afraid, #against, #air, #alcohol, #always, #amount, #analyze, #appear, #associated, #attention, #avoid, #based, #behavior, #being, #Body, #both, #bring, #busy, #calm, #calories, #Care, #cause, #certain, #changing, #children, #circumstances, #clarity, #cognitive, #complete, #complex, #conditions, #constant, #Control, #deal, #depression, #deprivation, #developing, #diabetes, #diet, #dietary, #disturbances, #due, #eating, #effective, #elderly, #emotional, #emotions, #endorphins, #ensure, #even, #everything, #excess, #exercise,, #experiences, #experts, #fat, #fats, #favorite, #fight, #find, #foods, #form, #fresh, #full, #function, #functioning, #functions, #gadgets, #gain, #gaining, #general, #goal, #goes, #Good, #gradual, #greens, #hard, #harder, #harm, #having, #health, #Healthy, #heart, #help, #his, #Home, #household, #human, #impact, #improve, #influence, #information, #insomnia, #irregular, #keep, #kidneys, #lack, #leads, #leafy, #lean, #learning, #less, #levels, #lifestyle, #long, #loved, #maintain, #maintaining, #management,, #mental, #methods, #mind, #moderation, #modern, #month, #mood, #much, #natural, #naturally, #needs, #negative, #negatively, #nervous, #new, #night, #nutrition, #obesity, #ones, #ongoing, #organ, #overload, #overweight, #particular, #pathologies, #pay, #peculiarities, #people, #perfectly, #physical, #physical activity, #plan, #planned, #plant, #pleasant, #poor, #positive, #preventing, #problems, #processed, #Professional, #proper, #protect, #protection, #proteins, #psychological, #reactions, #Reduce, #reducing, #remember, #removing, #rest, #rhythms, #risk, #rule, #saturated, #say, #sedentary, #seek, #sense, #serious, #short, #show, #significantly, #simple, #simultaneously, #sleep, #something, #soon, #source, #specialists, #specific, #spend, #stable, #stay, #stress,, #studies, #suffer, #sufficient, #sugar, #symptoms, #system, #take, #tension, #therefore, #things, #think, #Types, #various, #very, #visit, #visits, #way, #week, #weight, #whether, #who, #whole, #will, #working, #world

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

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

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.

ai generated, lake, trees
greenhouse, glass, house
plant, flowers, seeds
plant, flowers, floral background
plants, vase, leaves

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.

By Yraa

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