How to maintain mental health



Contents

  • 1 Exercise
  • 2 proper nutrition
  • 3 good sleep
  • 4 other tips
  • 5 References

Playing sports

Exercise is one of the most effective ways to maintain a person's mental health . Regular exercise has a positive effect in eliminating depression, anxiety, stress, memory enhancement, mood, and self-confidence, as well as improving sleep capacity, and it is worth noting that practicing any kind From exercise, these benefits are achieved regardless of age and fitness level. [1]

Proper nutrition

Healthy nutrition plays an important role in maintaining mental health. Proteins provide the brain with tryptophan amino acid (known as Tryptophan), which is known to improve mood; for this reason, care must be taken to eat a food category that contains protein in every meal, such as fish or rooster Turkey, chicken, meat, eggs, legumes, milk, cheese, milk, nuts, or seeds. Also, omega-3 oil can reduce symptoms of depression. This is why it is recommended to eat foods rich in it, such as oily fish. Flaxseed oil, nuts, chia seeds, or taking a dietary supplement And Mega 3 food. [2]


Good sleep

Sleep is closely related to a person’s mental and mental health. People with mental illness often suffer from insomnia and other sleep disorders. In fact, scientists have not yet discovered the link between them, but some studies suggest that good sleep can play an important role in promoting behavior. Psychological and emotional for the person, and the following tips can be followed to get enough sleep: [3]
  • Avoid caffeinated drinks.
  • Avoid drinking alcohol
  • Quit Smoking.
  • Exercise: Regular aerobic exercise increases a person's ability to sleep faster and sleep more deeply for a longer period.
  • Organize sleep and waking times.
  • Ensure that the bedroom is dark and free from all the disturbances of the ability to sleep, such as TV or computers, while ensuring that it is only for sleep.
  • Learn relaxation techniques, such as meditation, deep breathing exercises , and progressive muscle relaxation.
  • Undergoing cognitive behavioral therapy, where learning cognitive behavioral techniques plays a role in changing the negative expectations of a person with insomnia, as if he attributes every problem he goes through during the day to a lack of sleep, and these techniques enhance his confidence that he can sleep well during the night.

Other tips

The following tips can be followed to maintain mental health: [2]
  • Drink more water and fluids to avoid dehydration, which leads to feelings of confusion and loss of concentration.
  • Avoid a harsh diet to lose excess weight quickly, because it leads to mood disturbance as a result of depriving the brain of glucose and other nutrients that control a person's mood; for this reason, weight must be reasonably lost through a healthy, balanced diet and exercise.