Mental disorders are a major cause of health loss. Still, there are steps that can be taken to reduce or prevent symptoms. People can take responsibility for their own mental health and well-being through simple actions that together can make a big difference. Here are 5 Habits to Promote a Healthy Mind:
People with the best nutrition have the lowest risk of developing depression and anxiety. We also know that diet affects immunity. One of the most important foods to add to your diet is Omega-3. There is a lot of evidence that lack of consumption can be linked to mood disorders, and research suggests that Omega-3 is linked to a number of biological processes related to brain functioning.
Studies show a strong relationship between depression and inflammation – some suggest that depression is an inflammatory condition. Depression is a state of immune activation. There is a slight increase in inflammation that occurs not only in depression, but in most major psychiatric disorders. Those who are most physically active seem to have the lowest risk of developing depression and anxiety. Why? Exercise releases feel-good chemicals, including endorphins, which can help relieve depression. Exercise can also reduce the chemicals that cause inflammation and often worsen depression, and it also helps raise body temperature, which can calm things down.
Many of us underestimate the value of regular, good quality sleep. The optimal sleep schedule? Eight hours a night and one hour for naps during the day. Less than eight hours a day is likely to lead to a toxic load, leading to harmful oxidative stress and inflammation.
Cashews contain the amino acid L-tryptophan which is broken down into calming niacin (B3). Tryptophan is also converted to serotonin, one of your body's most important neurotransmitters. Serotonin gives a feeling of well-being and happiness. Use food as medicine. Eat your cashews mindfully. It takes a lot of work to get just one cashew nut in your mouth. Ideally buy them organic, eat them raw, or for more nutrients and easier digestion – soak (activate) for about five hours, rinse and drain.
There are everyday habits that can contribute to an unbalanced body and diminished mental health. Reducing or eliminating the following can contribute to a better sense of well-being:
• White flour and other highly processed foods;
• Aspartame and other artificial sweeteners;
• Excessive sugar consumption. Too much sugar raises the level of lactate in the blood, which is acid-forming;
• Too much caffeine;
• Processed and refined salt. Choose Celtic sea salt or Himalayan sea salt instead.
Do something nice for a friend or a stranger. Thank someone, smile or volunteer.
Spend more time with family and friends;
Concentrate on appreciating what is around you;
Learn a new skill;
Give back to the local community;
Train.
