There are many examples of things to do to help mental health and promote it in order to avoid serious complications, both psychological and physical. Here we will try to point out the most important of those things.
Exercise regularly
Studies have demonstrated the powerful benefits of exercise in improving mental health, including increased focus and attention, and improved mood.
Exercise also benefits physical health, not just mental health, by enhancing cardiovascular function and improving many other body functions.
It doesn’t require strenuous or prolonged exercise; a little exercise is sufficient.
Expert opinions suggest that the benefits of exercise can be achieved by practicing it for 2.5 to 5 hours each week, provided the exercise doesn’t require strenuous physical exertion.
That duration can be reduced to between 1.25 to 2.5 hours per week if the sport requires vigorous physical exertion.
Eat a healthy and balanced diet
Diet does indeed affect mental health; to enhance this effect, the following can be done:
- Maintain regular eating habits to avoid low blood sugar, which can cause fatigue, exhaustion, and a bad mood.
- Avoid dehydration, which can lead to a bad mood and poor concentration.
- Maintain a balance of fats in your diet; both mental and physical health require consuming healthy fats and avoiding unhealthy fats with negative effects.
- Eat plenty of fruits and vegetables, as they contain many minerals and vitamins beneficial for both mental and physical health.
- Ensuring that the diet contains a sufficient amount of protein, as it produces nutrients that are beneficial to the body in general.
- Maintaining digestive health by eating healthy foods.
Practice mindfulness and meditation
Mindfulness means being aware of the present and reducing thinking about the past or fear of the future, which helps in realizing feelings and desires.
Mindfulness helps reduce stress and anxiety, as well as symptoms of depression, and also helps improve sleep quality.
Manage stress effectively every day
Frequent exposure to stress can increase feelings of sadness, fear, and a bad mood. It also affects many body functions.
Stress can also make it difficult for a person to concentrate and make decisions, and it reduces appetite and energy. It can also negatively affect sleep.
Exposure to stress is normal with different life situations, but its negative effects appear with repeated exposure to it.
Get healthy and consistent sleep
Some studies have shown that during sleep the brain performs certain activities that have an effect on controlling mental health, so interrupted, disturbed or little sleep can cause mental problems.
Build strong social connections
Strong social relationships can protect a person from many different diseases and disorders.
The positive impact of such relationships is not limited to improving mental health, but also physical health; studies have shown that those with strong social relationships live longer; so these relationships may be considered one of the best things to do to help mental health and promote it.
Seek professional help when needed
Many people experience symptoms that could indicate the onset of a mental problem, but they ignore them. Over time, the problem worsens and develops symptoms that are difficult to treat.
To avoid such an occurrence, it is essential to seek professional help upon noticing any symptom that may suggest the beginning of any mental or psychological problem.
Reduce screen time daily
Overall, the negative effects of screen time can appear when it lasts 4 hours or more in the day.
Some studies have shown that one in four people who spend 4 hours or more on screen time suffers from a mental problem such as depression, anxiety, or others.
A study has shown that suicidal thoughts are 70% more common among those who spend more than 5 hours a day on screens than among those who spend less than an hour a day.
Another study proved that people who have more than 7 hours of screen time each day are twice as likely to suffer from problems that require mental treatment.
Set aside time for fun and relaxation activities
A mind that is constantly under stress from work, focus, and effort may, over time, suffer from some mental problems, which could then turn into physical problems.
To avoid such problems, it is necessary to allocate a specific period during the day to get enough rest, quiet, and relaxation; to restore the mind to its maximum energy again, and then help to focus continuously. It also enhances the ability to make decisions.