Having a strong sense of mental wellness doesn’t only guard you against mental health problems, but it determines the healthy function of your whole body. Studies have shown that stress, grief and depression can even lower your life expectancy, so how can you live a long life of mental wellness?
Start by making sure you get at least eight hours of sleep a day. Not only will a good night’s rest make you more alert, energised and less prone to stress, but, as an added bonus, it can also improve your memory. When you wake up, make sure you start the day right with a nutritious breakfast, preferably of wholegrain cereals and fruits, and have balanced meals throughout the day. Good nutrition safeguards your wellbeing against stress, and foods rich in omega-3 fatty acids, such as salmon, tuna and mackerel, cut the risk of dementia and mental decline
Next, aim to get at least 30 minutes of exercise, three times a week, to reduce or prevent stress and keep you physically strong. Whether you go for a walk or take up yoga, moderate, regular exercise is much better than occasional, heavy workouts. With the rest of your free time, find a new hobby, skill or activity you’d like to try to keep your brain active and healthy. Have you ever wanted to learn the guitar, sew your own clothes or bake the perfect sponge? Now’s your chance to try!
However, this doesn’t mean you should lock yourself in a little bubble of chord progressions and baking. Mental wellness depends on human interaction, and talking to someone for 10 minutes every day can help you improve your memory and making your brain work faster. Also, helping someone else, whether it’s a friend or family member, a charity, or a stranger on the street, can shift your focus away from yourself and make you feel more positive and purposeful.
Finally, play group mind games, such as scrabble or backgammon, to boost your interaction, and keep your brain actively involved in memory, decision-making and strategizing. Speaking of strategy, making a list of your goals and ticking them off can help you to reduce stress and get a handle on your situation, whereas turning to alcohol, cigarettes and drugs will only temporary relief from stress and unhappiness. Remember; if all else fails, laughter is the best medicine for activating your brain’s reward and pleasure centres, generating emotions and relaxing the mind.
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