Mental well-being is crucial for your overall well-being. It is only when you feel well, that you can work productively, enjoy your leisure time, and also contribute towards the upliftment of the communities. The World Mental Health Day targets to open dialogues for individuals to talk about their mental state of being because more often than not, it is difficult to grasp the debilitating emotions that overpower the peace of mind.
In a recent survey by the WHO(World Health Organisation), the Covid-19 pandemic has disrupted critical mental health services in 93% of the countries, while the worldwide demand is increasing. This is because isolation, loss of income, fear, bereavement, insomnia, increased consumption of alcohol, stress, and anxiety are triggering mental health conditions. Hence, in such situations, it becomes even more important to take good care of your mental health. Read on to more.
Stock up on fruits and vegetables
When you feel bothered about thought, or a situation, you automatically tend to find comfort- may be in your food. And when you eat processed, sugary, and high-fat foods, you might end up feeling even devastated. Rather than falling into that loop, try having different fruits and vegetables in your day. They are rich in vitamins, minerals, and antioxidants that will reduce your risk of feeling depressed or fatigued.
Include yoghurt and other fermented foods
There is a strong connection between your intestines and your brain, due to the vagus nerve. They transmit messages, and your gut is able to control your emotional well-being, while your brain can alter the bacteria in your gut. According to studies, gut bacteria produce an array of neurochemicals that the brain uses for the regulation of physiological and mental processes, including the mood. Hence, to keep your gut happy include foods like- yoghurt, fermented curd-rice, idli, dhokla, and pickles.
Include complex carbohydrates and healthy fats
Complex carbohydrates such as brown rice and other starchy vegetables, give you energy. Include oats, quinoa, beetroot, sweet potatoes, and millets to improve mental functioning. Healthy fats such as olive oil, nuts and seeds, avocados, ghee and coconut oil also play a starring role in your brain health.
Meditation is a practice of centring your thoughts and instilling calmness in the mind for a period of time. When you meditate, you stand a chance to cope up with anxiety, stress, and depression. If done on a regular basis, it reduces the density of brain tissue associated with anxiety and worrying. So, take some time for yourself and your mind to relax and find its zen.
Any form of physical activity- be it yoga, dancing, running, working out, Zumba, or running can have a profoundly positive impact on stress, anxiety, and depression. It also improves your memory, helps you sleep better, and enhances your overall mood. So, even if you feel to curl up your blanket, push yourself a little, roll out your mat and put your best sweat game on.
It is difficult to combat any mental ailment. It needs persistent practice to get a hold over your thoughts and emotions. So while you can, eat well and focus on things that make you feel better. Do not dwell on that mood of having something unhealthy. Incorporate the above-mentioned tips for taking better care of your mental well-being.