The Five Basics of Mental Health & Wellness
If you’re on all the way or are in a deep depression, or float in the Health middle of the road, achieving and maintaining your mental well-being and health comes down to five basic elements that include a healthy diet as well as adequate sleep, regular exercise, medically appropriate care and connections to your social and emotional world. Let’s look at each of these essentials in greater depth.
A Healthful Diet
A balanced diet of nutritious foods enhances cognitive function and mental processes. Fresh fruits and vegetables- especially those deep red and orange and dark, leafy greens- provide abundant vitamins, minerals, and fiber that go far to fuel the body and mind. Foods that are rich in Omega-3 fats (including flaxseeds, salmon, walnuts, broccoli, cauliflower, cabbage as well as halibut, spinach, tofu, Brussels sprouts and scallops, green beans as well as tuna, cod, and strawberries) boost brain performance by enhancing the quality of sleep and concentration, reducing the chance of developing Alzheimer’s and depression, while also reducing cholesterol and blood pressure and thereby reducing the likelihood of suffering from a stroke. Additionally, drinking at least eight cups of fluids daily and occasionally a glass of wine helps keep cells hydrated and provides antioxidants. A well-fed body supports an optimally-functioning brain.
Adequate Sleep
Every insomniac can attest that sleep deficiency can confuse poor decisions, depression, and irritability. When the brain isn’t in a position to go into the REM cycle, and the body isn’t able to let go of the day’s stress, mental health and understanding are affected. Humans are made to spend about 1/3 of the time sleeping. If you consistently sleep more than the recommended amount, your reserves are depleted, and your brain and body functions are affected. On the other hand, If you sleep longer than the recommended 8 hours an evening, fatigue may develop, and it becomes an issue to make enough of the other necessity for maintaining the health of your mind and body, which is exercise.
Regular Exercise
You don’t need to work towards the marathon or cycle 50 miles per week to be able to exercise. Walking briskly for 30 minutes daily, every day of the week is an ideal target for most people. It’s enough to keep your muscles in shape and weight in check and your circulatory system operating well. All of these help improve brain function and mental well-being. Any activity you like is an excellent choice if the body moves and improves blood flow. For some, it could be yoga, while for others, it could be ballet or kickboxing. The key is to move. You should push for at least 30 minutes every day, seven days a week. It’s that easy and vital.
Proper Medical Care
Regular check-ups and age-appropriate laboratory tests and procedures can help identify illnesses before they develop into serious issues. Since everyone has particular genetic predispositions and profiles that require frequent visits to a physician to check for severe or chronic conditions, if that’s the case, then do it. If you have diabetes, you must be aware of various elements of your health. People suffering from Rheumatoid Arthritis must visit an expert regularly, and those suffering from brain problems should take the same steps. Bipolar disorder, clinical depression, and schizophrenia all fall in this category and should be treated to ensure maximum well-being and healing. Appropriate medical care keeps each person in these categories in good health and wellness so they can enjoy the benefits of everyday life in a community. This is the final of the fundamentals, that is, relationships.
Social- Emotional Connections
Social-emotional relationships or connections are a key factor in wellness on all levels. People with meaningful, deep connections that are both close and supportive are physically more active. They go out more often and engage in a more significant amount of physical and mentally enjoyable activities, communicate more to listen, think about it, and feel even more. Physical needs can be readily met and their emotional needs addressed while they are entertained, and their spirit nourished. Everyone benefits from being connected to loved ones in loving and supportive connections. When we are connected with others, our brains also do. If we keep our brains active, it’s similar to getting exercise. The old saying “use it or lose it” applies to the brain.
With this information in mind, take a look at your circumstances. Are you doing everything you can to keep an optimum state of mind and body? Does your routine contribute to your mental wellness and health? Do you eat a balanced diet? Do you get enough sleep? Exercising regularly? Looking for medical attention that is appropriate? Are you enjoying healthy relationships? If you can say “yes” to every question, Congratulations! Keep your routine up. However, if you feel your performance is lacking in any area, consider the suggestions listed below and implement them now. You’ll be grateful that you did it, and you’ll also be healthier.
Kate McLaughlin, a mental health advocate, expert, and author of MOMMY I’M STILL Here: A family’s experience through bipolar disorder,” writes and speaks on mental health and wellness. To book Kate for your group’s event or to learn more about her work and services, visit [https://www.jayfeldmanwellness.com/]
