When you hear the word, ‘health,’ what kinds of images and terms pop into your head? For many of us, the focus is working out and eating well to improve physical health. Our priority is often how we can protect our bodies and reduce the risk of conditions that affect our muscles, organs, and bones. Looking after your body is critical, but it’s also vital to care for your mind. Mental health is equally important. In this guide, we’ll discuss how to embrace a healthier lifestyle to boost mental well-being today.
Image source: https://www.pexels.com/photo/photo-of-woman-sitting-on-floor-2413552/
Regular exercise
Regular exercise offers incredible benefits for physical and mental health. We often talk about building muscle, toning up, losing weight and boosting cardiovascular health when outlining the advantages of active lifestyles. Doing physical activity has a profound impact on the body, but it’s also brilliant for your mental health. When you exercise, your body releases feel-good hormones, known as endorphins, and the levels of serotonin and dopamine in the brain increase. These processes create a natural high, which can help you feel energized, happy, and positive.
Exercise can have a diverse range of effects on your mood. Some activities are excellent for inducing calm and relaxation while others are uplifting and reinvigorating. You can choose activities based on your current emotions and how you want to feel. If you’re tired, you’re craving tranquility, or you’re struggling to switch off, you may find activities like Pilates, swimming, yoga, and hiking beneficial. If you’re full of nervous energy, you’re lacking in enthusiasm or motivation, or you feel frustrated, you may find more intense, fast-paced sports and exercises helpful. Examples include sprinting, boxing, martial arts, dancing, spin and HIIT classes, and team sports.
Getting into exercise isn’t always easy, especially if you have a sedentary lifestyle, or you have low confidence. Buying a wearable device is a fantastic place to start. You can use a smartwatch or activity tracker to set daily or weekly targets, monitor your activity and work towards long-term goals. It’s also a great idea to look for beginner’s exercise classes, take friends, your partner or family members with you, or explore options like personal training. Working out at home is also a brilliant idea if you have a busy schedule or you’d rather exercise alone. You can stream workouts, use fitness apps or buy home gym equipment. Simple things like walking more and spending your evenings and weekends doing outdoor activities or playing in the backyard with the kids can also make a big difference.
Picture from https://www.pexels.com/photo/shallow-focus-photography-of-paintbrush-102127/
Hobbies
Do you have any hobbies? We tend to think of hobbies as something you have as a child or during your retirement, but there are benefits for all ages. Investing time in your interests can have a dramatic effect on your mental well-being.
One of the most important reasons to have hobbies as an adult is to manage stress. More than a quarter of US adults experience such severe stress that they can’t function effectively, according to research from the American Psychological Association. Spending time doing something you enjoy is a simple tactic to combat stress and improve your mood. Consider the benefits of playing games if you’ve had a busy day or your brain has been in overdrive for the last nine hours. At the touch of a button, you can start a game of solitaire, checkers, bridge, or sudoku, relax, unwind and enjoy the thrills and spills of what unfolds on your screen next. When you’re locked into a game, you forget about stressors and immerse yourself in a fun, engaging activity. Even if you only have a few minutes, you can reset your state of mind, alter your mood and summon up the energy and enthusiasm to power through.
Other examples of hobbies to try for better mental health include sports and exercise-based pursuits, cooking, baking, photography, learning to play a musical instrument, yoga, flower arranging, crafting, and painting. Any activity that brings you joy, reduces stress and helps you feel better is a positive choice. If you have multiple hobbies, you can pick and choose how you spend your time based on how you feel. Relax by playing games, reading, taking photographs, baking a cake or painting a picture, or supercharge your energy levels by going running, doing a spin class, dancing or climbing a mountain.
Image credit: https://www.pexels.com/photo/photo-of-person-holding-alarm-clock-1028741/
Getting enough sleep
It’s common to experience physical tiredness when you’re not sleeping, but many people also notice changes in their behavior, mood and state of mind. If you have insomnia or you’re not getting enough rest due to anxiety, your workload, stress or other factors, it’s important to take action. A lack of sleep can make you feel lethargic, irritable and restless. It also puts a strain on your relationships, reduces energy levels and increases the risk of depression. If you’re stressed or you have signs of a mental disorder, tiredness can exacerbate your symptoms.
Making sure you get enough sleep is one of the most powerful changes you can make to your lifestyle. When you sleep, your body and brain go through crucial restorative and repair processes. A good night’s sleep can make you feel refreshed, motivated, alert and content. There are several self-help methods you can try to improve sleep quality, including modifying your sleep environment and evening routine.
The environment in which you sleep can have a major impact. Ideally, your bedroom should be a tranquil, restful space, which makes you feel relaxed and calm. It should be comfortable, cozy, cool, and quiet. If your room isn’t the haven you long for, simple steps can make a big difference. Opt for soothing colors, such as neutrals, pastel tones and shades of green and blue, stick to soft, ambient lighting, use blackout curtains or blinds, and use soft furnishings to make the space more inviting. Keep devices out of your room.
Another key factor is your daily routine. If you’re a parent, you probably understand the benefits of sleep routines. We tend to put a lot of time and effort into getting our kids used to a specific regimen, but we don’t apply the same rules to our schedules. Having a routine as an adult is hugely beneficial. If you go to bed and get up at the same time every day, your body clock will adapt and you can ensure you get enough sleep. If you’re in bed at 9pm one day and 1am the next, you’ll find it harder to sleep.
Image by https://www.pexels.com/photo/assorted-sliced-fruits-1128678/
A healthy, nutritious diet
A healthy, nutritious diet is a pivotal building block for mental and physical health. What you eat has a direct impact on your mood and brain function. Unhealthy diets can have a negative effect on cognitive function and overall well-being while good nutrition can boost mental health. It’s important to prioritize nutrition when you plan your weekly menu, compile your grocery store shopping list or order food in a restaurant. Try to think about what you’re buying or ordering, read labels and nutritional information and analyze your diet. Using a food diary app is an easy way to get insights into how healthy and balanced your diet is and identify potential weaknesses.
There are two main goals that can help you optimize nutrition. The first is to include plenty of ingredients and foods that are rich in vitamins, minerals and nutrients. The second is to moderate your intake of foods that can be harmful when consumed in excess and those that offer little nutritional value. Examples include saturated fats, processed food, salt, and sugar. If you use an app, you’ll be able to track your intake of different food groups and nutrients. You may find that you’re not getting enough fiber or iron or that your salt intake is too high, for example. Once you know where you’re at, you can change your diet accordingly. It’s also helpful to read guides from reputable healthcare providers and online sources and consult your doctor or a dietitian for advice.
Symptoms of nutrient deficiencies to look out for include paleness, fatigue and a lack of energy, sleep troubles, difficulty concentrating, feeling weak, dry and brittle hair, nails, and skin, memory issues, and increased susceptibility to symptoms of stress, anxiety, and depression.
Picture courtesy of https://www.pexels.com/photo/white-flowers-in-bloom-2101187/
Spending time outside
Spending time outside, particularly in nature, can be transformative for mental well-being. Studies show that natural environments can bust stress, lift your mood and energy levels and help you relax. Even if you live in the middle of a big city, you can benefit from going outside every day. Take regular breaks to stretch your legs and spend as much time as possible in gardens, parks and green spaces.
It’s common to think about the physical benefits of embracing a healthier lifestyle, but changing behaviors or adopting new habits can make a big difference to your mental health too. It’s critical to invest time and effort in protecting and nurturing your mental well-being. Key steps include doing regular exercise, taking up hobbies, taking time to relax and de-stress, making sure you get enough sleep, enjoying a healthy, nutritious diet, and spending as much time as possible outside.