I’m very honored to publish this blog’s very first guest post! This post comes from the author of the blog at selfcaring.info. I hope you’ll find the tips for supporting and strengthening your mental health useful. Those of us dealing with various health issues like food allergies, nutritional imbalances, and others need to focus on our mental health because being strong mentally helps us to face and handle our other health challenges. Read on!
The simple decisions we make each day can have a huge impact on our overall well-being. How we react to our environment, the foods we choose to eat, and the activities we spend our time doing all have lasting impressions on our mental health. Maintaining an awareness of your mental health can help you make the best decisions for your brain. Whether you want to improve your mood, reduce stress, or think with greater clarity, check out these self-care tips to get your mental health in tip-top shape.
Eat for Your Brain
Fueling your brain with the right vitamins and minerals can help you avoid brain fog, improve your memory, and even reduce symptoms of depression. Some of the best foods for your brain include dark, leafy greens for their nutrient-dense composition, and fruits such as blueberries and strawberries for their antioxidants. Additionally, try to get plenty of omega-3 fatty acids from fish to support various brain functions.
We’ve all heard that we should drink eight glasses of water every day. Although this isn’t a strict number to adhere to, aiming for this will ensure you stay hydrated. According to Healthline, our brains are highly influenced by dehydration. Even mild levels of dehydration can negatively affect your mood, impair concentration, and cause fatigue.
Try a Relaxation Activity
Long-term stress has a number of negative effects on our health, increasing our risk of both anxiety and depression. This is why it’s important to engage in relaxing activities on a regular basis. The National Institute of Mental Health recommends yoga, meditation, or tai chi (you can use apps to get started) to help revive your brain after a long day at work.
Practicing muscle relaxation is also important since tight muscles can trigger a stress response in your brain. Fortunately, you don’t have to pay for a professional massage to enjoy this. An at-home foot massager is a great alternative, especially for people who are on their feet a lot at work or enjoy going on runs. For example, the Miko Shiatsu Foot Massager has plenty of personalizing adjustments, while the TheraFlow Large Dual Foot Massager Roller is perfect for anyone who needs to stick to a budget.
Exercise Regularly
Try to get at least 2.5 hours of moderate-intensity exercise every week to boost the health of your body and mind together. You can break this up into many 10-minute segments or get it done in a couple of half-hour sessions — whatever fits best into your schedule! Importantly, try to ensure a good portion of your physical activity is aerobic for the greatest mental-health benefits. You’ll notice less stress, more happiness, and better cognitive performance as a result.
Prioritize Sleep
If you have trouble sleeping, then your brain isn’t running optimally during the day. You need adequate sleep to refresh your attention, consolidate memories, and handle emotions. If you find yourself lying awake for more than 30 minutes, get up and do something relaxing, such as reading or listening to music. Spending long periods of time in bed feeling frustrated at your inability to sleep will cause your brain to associate the bed with irritation and sleeplessness rather than relaxation. Also, try to avoid electronic use before bed since the blue light from screens can be stimulating to the brain.
Stop the Self-Judgment
One of the most important aspects of self-care is letting go of judgment and negative thoughts about yourself. Beware, as this can be easier said than done! Conscious Lifestyle recommends mindfulness practice for becoming more aware of your internal thoughts. By paying attention to when and why certain thoughts pop into your mind, you can dismiss them without judgment. This is a great way to deal with self-doubt and improve self-esteem.
It can be hard to make these kinds of changes in your life. You may have to go to bed earlier, forgo some binge-watching time to fit in a workout, or practice self-discipline to stick to healthy foods. In fact, engaging in self-indulgent activities like massage or meditation can be just as difficult when you’re used to caring for others over yourself. So, start slowly, adding little bits of self-care into your routine here and there, until the practice becomes second nature.
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