8 Simple Ways to Improve Mental and Physical Health
In a world where we are too busy and face problems every day, it's essential to stop and think about yourself. Luckily, there are things you can regularly do to improve your mental and physical health.
March 02, 2020
We are currently living in a time and place where mental health is being acknowledged. More research is being done on a variety of mental health problems.
Light is being shined on the once thought to be insignificant and unimportant. People are starting to understand the importance of a healthy mental space.
They also see the consequences of being in a dark place. They see this both from a personal and interpersonal perspective.
Focus on, right now, the firm connection between physical and mental health. When you are not physically well, especially if your ailment is long-term, this impacts your mind.
In extreme cases, some people even contemplate suicide to end it all. In turn, being mentally drained also takes a toll on your physical health.
One of the most considerable impacts is neglect. You are so focused on the problem holding you down that you forget to eat and sleep.
This is also the time and place where people are easily mentally affected by situations. Luckily, there are things you can do to better yourself mentally and physically.
8 Things To Do Regularly to Improve Mental and Physical Health
The thing to remember here is regularity. Having an organized schedule in itself has benefits to mental and physical health.
It decreases stress levels and creates more time to do essential things. One missed session or an accidental slip can throw the whole routine off.
So, here are some things you can regularly do to improve your mental and physical health.
Exercising every day can do tremendous things to your wellbeing.
It is a great way to take a break from stressful events in life. Using energy to workout releases tension and stress. It also reduces mental fatigue and improves sleep.
It can also be a great avenue to meet great people. They are not just good company but can feed your need for a better and healthier life.
People with depression tend to feel isolated from the world. Creating a healthy social life by working out will physically strengthen you. It can also give your mental state some power.
On a personal level, regular exercise can improve how you see yourself. You will feel more confident and more worthy. This isn't only because of vanity.
Working out gives you a sense of purpose while reaching your goal weight or size will offer you a sense of achievement.
Putting all your energy into this redirects your mind from anger and frustration to focus on motivation.
Workouts can also directly change your mood. Your body releases chemicals called endorphins.
Endorphins function as a pain dampener and happiness booster, which can give a sense of euphoria after the exercise. Vigorous activities can also work up a healthy appetite.
But, you do need to be careful with what you eat. This may do more harm than good.
2. Go out
Spending time outdoors can positively affect your health. Getting some sunlight gives a healthy dose of vitamin D. It can strengthen bones and brain.
It can also build up your immune and nervous systems. It also regulates insulin levels and promotes lung and cardiovascular health.
Vitamin D also makes your body release serotonin. This chemical has many functions, depending on where in the body it is found.
When your brain releases this, in simple terms, you become happy. This compound regulates anxiety and happiness.
Depression is highly associated with a low serotonin level.
Serotonin stimulates positive mental effects. But it also has many other uses in the body. It's focused on the digestive system. So, it can help bowel movements and function.
Meditation is a practice that comes in many different methods and forms. It trains your mind to be aware, be at peace, and look at things in a different light.
It's seen as a simple and straightforward method of tranquility. But it can prove to be difficult if your mind is full and your concentration is weak.
It's believed that mindfulness meditation reduces stress levels, increases calmness, and induces happiness.
When you enter a meditative headspace, you're put in a peaceful state. Your body can then relax and release tension.
This is one of the cases where the mind affects the body. Meditation trains your mind control and awareness brought about by mental discipline.
This can help battle the many faces of addiction. Research suggests that meditation redirects attention. It also increases willpower to resist and control impulses when triggered.
Meditation also improves sleep. It redirects active thoughts that can lead to insomnia.
Meditation can prevent extreme heart conditions because it can lower blood pressure. It does this by relaxing nerve signals.
It can also increase focus and alertness in stress-inducing situations.
Meditation also helps with chronic pain. Chronic pain not only hinders a person from living a good life physically, but it can also lead to depression.
A study showed that mindfulness meditation muted the problems. But it did not actually dull the pain.
4. Eat healthily
Limited research was done on the direct relationship between food and mental health. However, eating healthy certainly has a direct correlation to physical health.
As said above, mental health and physical health are connected. By simple logic, a healthy body leads to a healthy mind.
5. Surround yourself with positive people
Being in toxic relationships can be mentally draining. You start to doubt yourself because of the negative things they say and do.
They don't listen to you and your pains. They can force you away from the right people in your life.
It may be difficult, but if you feel like you're not somewhere healthy anymore, leave.
Hold the people who bring a positive force close. They can be the ones who tell you to take care, eat healthily, or sleep on time. They are the ones who don't intentionally hurt you.
Having your life filled with these kinds of people positively affect you. You can confide in them because keeping everything bottled up inside is not healthy.
They keep you away from negative situations. Situations include addictions to smoking, drinking, and drugs.
Surround yourself with good people, and along you will be too.
Reading has a lot of mental and physical benefits. For one, it can strengthen the brain, since it is composed of a complex network of signals and connections to the brain.
The more you read as your brain matures, the stronger your mind becomes.
Reading fictional stories is also said to have increased abilities to empathize. Regular reading can reduce the chances of age-related cognitive decline, and it keeps the mind active.
Reading also reduces stress levels, blood pressure, and heart rate. Depression can also be prevented. People going through this tend to feel disconnected and estranged to the world.
Reading fictional stories gives them a temporary sense of escape from reality.
7. Stick to a proper sleep schedule
Research shows that mental health problems affect the sleep of some people. This causes some sleeping disorders. Some mental health problems include depression, anxiety, and ADHD.
On the other hand, sleep deprivation also affects mental health. Sleep is comprised of different parts. One of the most important is the REM cycle or rapid eye movement.
This plays an essential role in enhancing memory and learning. It is complexly related to emotional health.
Proper sleep hygiene can lead to a lot of physical and mental benefits. Sleep hygiene refers to the practices done to ensure quality sleep.
Getting good quality sleep can reduce the risk of heart-related conditions, as well as stress.
It can also reduce inflammation and improve memory, besides preventing unwanted and unhealthy weight gain.
8. Uplift yourself
Low self-esteem is caused by many factors and brings a lot of mental health problems.
It strengthens your doubts and negative opinions you have about yourself. This can lead to depression and anxiety.
What needs to be understood is that uplifting yourself is not being selfish or egotistical. It is a form of self-care, a simple method that's made up of a variety of tasks.
This doesn't need any outside help. Uplifting yourself can start with small things like words of encouragement.
You can leave yourself notes, physical or mental, about all the things you're doing great at now.
A next-level step is to acknowledge the negative opinions and challenge them.
Change what you don't like or try seeing the positive in them. Maybe in time, you will learn to love them and see them as great features.
Boosting your self-confidence can also be done by focusing on what makes you exceptional.
Build on those. In a world where we are too busy and face problems every day, it's essential to stop and think about yourself.
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