Effective Tips To Develop Strong Mental Health
We deal a lot with our physical health and get a lot of advice about it. Advice on a healthy and varied diet, sport and good sleep usually focuses on our physical health. Because we want to feel fit, have a firm skin and radiate energy. But our mental health is just as important! What is the difference between physical and mental health and what can you do to stay mentally fit?
What is mental fitness?
Your mental fitness affects your daily functioning and mood. Mental fitness plays an important role for memory and concentration, learning ability, but also for a better handling of stress. It is not always easy and mental fitness helps you to cope with setbacks.
The right balance
If you are physically and mentally balanced, you can cope better with setbacks, enjoy life and get the best out of yourself. So it’s about the balance between body and mind.
9 tips for feeling mentally fit
There are a number of things you can do yourself to maintain or even improve your mental health.
1. think positive
What we think has a big impact on how we feel and can contribute to your mental health. For example, for a month, keep an eye on the beautiful and positive things you experience in one day. Write this down in a notebook before going to bed. If you have positive thoughts before going to bed, you will also fall asleep better. Positive things can be small, like a good cup of coffee, a delicious sandwich, a nice walk, the sun shining or a nice chat with a friend. Try to think of at least 5 positive things every evening and write down how you feel at the beginning. After 30 days, remember and write down how you feel. Do you notice a change?
2. do something new every week
Your brain needs incentives to stay young. Take the train, for example, if you normally travel by car. Or visit a museum, a concert or another city. By getting out of your normal environment, your brain receives new impulses and is challenged. This will improve the function of your brain and allow new information to be processed more quickly.
3. doing beautiful things
It sounds obvious, but sometimes we forget to take time for things we like. That can be anything, like reading, going to the movies, bathing, going to the beach, doing yoga, etc. Plan for these hobbies and make sure that you do not make any further appointments at the days/times you have planned for yourself. Check for yourself what things give you energy and what things cost you energy. Things that cost you energy can then be minimized as much as possible and you will have more time for the things that make you happy.
4. stop pondering
That’s easier said than done, but brooding doesn’t help anyone. It is negative thinking and not good for your mental health. Also, the situation you are thinking about is usually not directly influential, so let it go and try to think about something else. Living now can also be helpful. If you are less concerned with things that have happened or will come, you will find that you are actually quite happy at this moment. So when you cook, sit on the couch or exercise, do you really have something to worry about, or can you enjoy the present moment with your full consciousness?
5. puzzle yourself
Solving a riddle is a good workout for the brain. This is because you actively stimulate your brain while solving the puzzle. It doesn’t matter if it’s an ordinary puzzle, a crossword puzzle or a Sudoku. With all kinds of puzzles you challenge your brain, which has a good influence on memory.
6. go for a walk or play sports
Movement is good for the brain. Walking increases activity in the hippocampus (a certain part of the brain). This region of the brain plays an important role in learning and remembering. So if you go for a walk, you can keep your memory intact.
7. eat enough omega-3 fatty acids
The essential omega-3 fatty acid DHA is an important component of the brain and is good for brain function, even with a daily intake of at least 250 mg. If you put an oily fish such as salmon or herring on the menu at least once a week, you will reach this amount. Don’t you want to or can’t you eat fish every week? Then you can also choose a dietary supplement such as Flinndal Omega-3 Forte to supplement your diet.
8. learn something new
When we’re young, we go to school. Then we can decide to study or work, but after that we often stop learning. It’s a shame because learning new things is very satisfying and good for the brain. For example, a research showed that learning a new language showed a remarkable growth in the brain.
9. be careful with alcohol
Everyone knows that alcohol is not good for our brain. It is anaesthetic and has a negative effect on various parts of our brain, such as the frontal cortex (front part of the brain) and the hippocampus (for learning and remembering). Of course, occasionally a glass is not a problem, but if you are a heavy drinker, it is advisable to reduce your consumption.
Nutrients are important
As with many processes in the body, nutrients influence physical and mental health. The mineral zinc is good for memory, concentration and problem solving. It helps the mind to think clearly during mental exertion. B vitamins play an important role in the body’s energy supply. Magnesium also contributes to a good mental balance and helps with fatigue.