A healthy mind in a healthy body is the key to a much happier life. And while healthy lifestyle can prevent conditions such as heart disease and diabetes, mental health is just as important as physical health - it shouldn't be neglected. Here are 5 ways to keep your mind and body healthy and happy.
When we think about our overall physical health we often neglect our mental health. You may eat healthily or you exercise daily – but when was the last time you give a thought about the health of your mind?
And while it's well known that healthy lifestyle reduces the risks of heart disease, diabetes, obesity and other chronic health problems, it can also prevent the development of many mental conditions - like depression and anxiety. So keeping your brain healthy is just as important as having a healthy heart.
Whether you’re trying to reduce your risk of mental conditions, or you just want to ensure that your brain is in tip-top shape, these tips will be useful to anyone who whats to take better care of its brain and mind health.
Here are my 5 easy tips to keep your mind and body healthy.
1. EAT THE RIGHT FOOD.
Like any high-performance machine, our brain needs top quality fuel - and that means a HEALTHY NUTRITIOUS FOOD. Especially omega-3 fatty acids, B-group vitamins, and vitamin E. All of these nutrients help the brain regulate its chemistry and function well.
Because the body does not naturally produce omega-3s, it's essential to add them to your diet. Walnuts, almonds, cashews, chia, flax, and pistachios are all loaded with omega-3 fatty acids. Fish - like salmon is a rich source of both proteins and omega-3. That's why it's called a brain food.
Nuts and seeds are great daily snacks and a great source of vitamin E. Avocados are high in vitamin E as well. Leafy greens like kale, Swiss chard, collard greens and romaine lettuce, as well as broccoli, are also brain good-food. So you know what you must do - eat your veggies!
You might like this recipe: Blueberry Feta Salad
2. GET MOVING.
The human body was designed for motion. Yet few of us actually use the full range of movement. Exercise prompts the body to release chemicals messengers - endorphins which increase pleasure throughout the body. More pressure, more oxygen, and more oxygen = healthier brain.
A simple, low-impact exercise like walking 30 minutes a day can reduce your risk for issues like obesity, diabetes, high blood pressure, and a variety of other factors that have been shown to increase the risk of developing many mental diseases as well.
So if you want to keep your brain healthy, get out there – and get moving!
You may be interested to read this: How To Start Walking For Weight Loss
3. KEEP YOUR GUT HEALTHY.
When you feel anger, anxiety, sadness or joy, your stomach can communicate that to your brain and affect your mental health. Maintaining a healthy diet keeps your gut and brain healthy.
4. GET A GOOD NIGHT SLEEP.
Your brain needs rest, just like every other part of your body. Sleep energize us and improves our mood. During deep sleep, the brain repairs itself and boosts the immune system. Poor sleep or sleep-loss leads to fatigue, immune crackdown, memory and mood disorders.
Chronic sleep deprivation can cause serious problems. It increases the risk of severe mental health problems like anxiety and depression, mania or psychosis, even paranoia. Not to mention stroke.
For a healthy brain, you should aim for about 8 hours of sleep each night.
Here's what may help you get to sleep easier:
– Shut down all your devices at least an hour before going to bed.
- Do bedtime yoga or simple stretching in your bed.
- A hot bath before bed helps.
- Use essential oils.
- Have herbal tea.
- Reduce caffeine intake.
- Go to bed when you feel sleepy.
5. STRESS LESS.
I know - it's easier said than done. Stress is a part of everyone's life, but long-term or chronic stress can have negative effects on mental health. Learning healthy coping mechanisms, like taking a break from the source of stress or exercising, can help you deal with stress before it leads to a more serious illness.
Practicing meditation and managing stress may help fend off an age-related decline in brain health. My mantra is - Always be positive and be happy.
The health of your mind and body is absolutely critical to your overall well-being. With eating right, exercising and stressing less you can be sure that your mind will be healthy and happy.
How do you keep your brain in top shape? What are your favorite tips for having healthy mind and body? Let me know in comments below.