Mental disorders such as depression, anxiety and stress are the result of an unbalanced lifestyle. Our lifestyle can be protective or enhancer of many mental and physical illnesses. Take note of these healthy lifestyle advice.
1) sleep well
It is necessary to give the body and mind a good rest. Sleeping is very important to prevent depression, anxiety and stress:
- Maintain a regular time to sleep and wake up;
- Go to bed early, before 10 pm;
- Sleep about 7 to 8 hours a night;
If you have difficulty falling asleep, some advice:
- Do not drink alcoholic beverages, coffee, teas, beverages or stimulating foods such as chocolate, cookies, cakes before going to sleep;
- Stay away from the screens for at least 1 hour before bed.
- Dine 3 hours before bed;
- Take a hot bath before bed.
2) Physical exercise
Emotional disorders are known to drain energy from your body, but exercise is the key to curing almost all illnesses and is a natural anti-stress! According to scientists, it is possible to experience improvements in emotional symptoms after four weeks of regular exercise, this because, in addition to many other benefits, it produces hormones such as endorphins that are linked to the feeling of well-being, and brings immense physical benefits to the your body.
Maintain a daily exercise routine: Find the type of exercise you like the most or dislike the least. Studies indicate that the most suitable exercise for people suffering from emotional disorders is aerobic exercise performed outdoors, some examples: walking briskly, jogging, cycling... - Do at least 30-minute sessions every day.
3) Healthy eating
The relationship between food and physical, emotional and psychological health has long been known. Eating a healthy diet is essential for the prevention and treatment of emotional disorders:
- Try to eat only 3 meals a day and at the right time (overeating or not eating is common in people with emotional disorders);
- Prefer simple and fresh foods such as salads, vegetables, pulses, fruits, cereals and nuts;
- Avoid spicy foods, reduce or remove meat, and if you eat meat, only lean meats like chicken and fish;
- A healthy diet contributes to the production of serotonin, which is a neurotransmitter that acts in the brain, regulating mood, sleep, appetite, among other things;
- Very important: Avoid foods rich in sugar! Sugar changes the mood. We think chocolate will make us feel better, but the exact opposite is true. It may even comfort us at first, but it will make us feel even more depressed at the end. Let me explain why: Fluctuations in blood sugar levels are responsible for mood swings. Using the metaphor, it's like 'hitting the tired horse', the horse may walk faster when you hit him, but only for a little while, then he'll get even more tired and find it harder to move;
- In addition to sugar, you should avoid other foods that also influence your nervous system, such as alcohol, coffee, foods rich in salt and fat that are found mainly in processed foods;
- Also, pay attention to the time of the meal, that it is in a quiet and distraction-free environment.
Emotional disorders and even the suicide rate is higher in colder months with less sun. Statistics show that countries with less sun exposure have a higher suicide rate. This is because the sun is a natural antidepressant! Every day you should try to go out into the street, catch and feel a little sun. If it's time to exercise, even better, use two natural medications at once.
5) Clean air
Breathing exercises, which lead to deep inspiration, increase circulating oxygen levels and are beneficial to brain function, helping you to relax and think better. This is another benefit of exercise: it makes us breathe better and increases our breathing capacity.
6) Have an attitude of trust
An attitude of trust in ourselves, in others or in something superior to us (for example, believing in God) is a very important element in changing our attitude and preventing emotional disturbances. Laughter is also good medicine for life. It relaxes the body, activates the brain's trigger to produce protective chemicals that give you a feeling of well-being.
7) Express your feelings
Surround yourself with friends who are a good influence. That they are positive and affirmative people. They helped him to reframe negative thoughts into positive ones. It's important that you talk to someone about your emotions, but if you can't, or if you can't, find a way to express yourself, such as writing a book, getting involved in dance or music, painting or any other art form. your choice. The arts are profoundly therapeutic forms of communication. And when we allow ourselves to do something different, there are chemical changes in the brain. So do something new whenever possible and learn new ways to express yourself. Explore your emotions, releasing them from within
8) Keep yourself healthy busy
Have concrete and appropriate goals on your agenda, don't wait to see what you feel like doing: This is important to take you away from the melancholy or feeling that you haven't done anything you wanted to do. Find healthy hobbies that excite you: Gardening is a good example, there are studies that show that putting your hands on the ground makes your body release chemicals vital to the immune system and that stimulate the production of serotonin – that neurotransmitter that regulates the mood. In addition to growing flowers that will brighten your life and that of others, you can also harvest fresh, organic food in your own backyard. Volunteer Service: Many have found healing in volunteer service, consider this hypothesis! Get involved in organizations whose mission you identify with and offer your time and service.
9) Get a pet
You may have heard stories of people who have greatly improved their mood and even other problems with the company of an animal. Interaction with animals is able to increase serotonin levels. This may be the spur you need to perk up.
10) Water inside and out
OUTSIDE: Taking a daily shower is very good, relaxing and healthy. Sometimes people with emotional disorders ignore this issue. Taking a daily bath, brushing your teeth, taking care of your appearance increases your self-esteem as well as improves your mood.
INSIDE: Water is essential for our body, for physical processes, but also for mental processes. You must maintain good water intake habits: drink between meals and throughout the day. Water intake should not be less than 1.5 to 2 liters per day. An indicator of adequate hydration is if the urine color is pale yellow.
11) Don't give up fighting
I need to tell you that you may have to fight these problems for the rest of your life, some days better and some worse, but the worst thing you can do is lower your arms. Accept the present moment, don't run away from reality. There is no miraculous panacea that changes you from one moment to another, not even medications do that, move forward a little at a time, but in the right direction, these tips are sure steps that will definitely help you, as they have helped so many people. Start experimenting from now on.