MENTAL HEALTH & HEALTHY LIFESTYLES

  Benefits of a Healthy Lifestyle Making changes to improve your health can lead to benefits for your body, your mind, your wallet, and even the environment. 1. Prevents disease Healthy habits can reduce the risk of various diseases, including those that may run in your family. For example, in a recent study, adults who followed a standard American diet (rich in fruits and vegetables) for 8 weeks had a reduced risk of cardiovascular disease. In another  2020 study Trusted Source , r esearchers found that every 66-gram increase in daily fruit and vegetable intake was associated with a 25 percent lower risk of developing type 2 diabetes. Swapping out some refined grains for whole grains also reduces the risk of disease. In an observational  study Trusted Source  of almost 200,000 adults, those who ate the most whole grains had a 29 percent lower rate of type 2 diabetes than those who ate the least. And a  review Trusted Source  of 45 studies c...

Set Boundaries and Say NO: Learn to set boundaries and prioritise your needs. Saying no to commitments that overwhelm or drain you is a form of self-care. Protect your time and energy, and remember that taking care of yourself enables you to show up fully for others.   While saying "no" can be empowering and liberating to some, for others it can be intimidating or uncomfortable. At times society teaches us the word “no” is impolite and inconsiderate. We feel more obligated to go along with things we honestly do not want to do in order to be socially accepted. Yet there are clear benefits to the word no. Saying no can create more mental health stability by helping with self-care and build your self-esteem and confidence by setting boundaries. Saying no may be a daunting thing to do, but there are ways to make the process a bit easier. Different Ways to Say No One of the first steps to harnessing the power of no is to find a way to say no that feels natural a...

  Prioritise Restful Sleep Quality sleep is crucial for our physical and mental health. Establish a relaxing bedtime routine, create a comfortable sleep environment, and prioritise getting enough restful sleep each night. It's during sleep that our bodies repair and rejuvenate. Many factors can interfere with a good night's sleep — from work stress and family responsibilities to illnesses. It's no wonder that quality sleep is sometimes elusive. You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips . 1. Stick to a sleep schedule Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle. If you don...

Mindful Eating Mindful eating involves paying closer attention to your food and how it makes you feel. In addition to helping you learn to distinguish between physical and emotional hunger, it may also help reduce disordered eating behaviors and support weight loss. Why should you try mindful eating? Today’s fast-paced society offers people an abundance of food choices. On top of that, distractions have shifted attention away from the actual act of eating toward televisions, computers, and smartphones.Eating has become a mindless act, often done quickly. This can be problematic since it takes time for your brain to register that you’re full. By eating mindfully, you restore your attention and slow down, making eating an intentional act instead of an automatic one.

Jour naling Expressing your thoughts and emotions through journaling can be incredibly therapeutic. Set aside a few minutes each day to write down your reflections, gratitude, or simply to unload your thoughts. It's a powerful way to process your experiences and gain clarity. Journaling may boost health and well-being   A 2018 research review suggests that writing about your deepest thoughts and feelings may contribute to: fewer stress-related doctor visits lower blood pressure improved mood greater well-being In addition, a  study of 70 adults Trusted Source  with medical conditions and anxiety found that writing about positive experiences, like gratitude, for 12 weeks was linked to: reduced distress increased well-being In the same study, after a month, participants reported fewer symptoms of depression and anxiety. After the first and second months, participants reported greater resilience. The purpose of journaling is different too. While most writ...

HOA-KHOAS MO-ESHA  230109624 BHEPS Welcome to my blog! What Mental Health is About Mental health is about how people think, feel, and behave. Mental health care professionals can help people manage conditions such as depression, anxiety, bipolar disorder, addiction, and other disorders that affect their thoughts, feelings, and behaviors. Mental health can affect a person’s day-to-day life, relationships, and physical health. External factors in people’s lives and relationships can also contribute to their mental well-being. Looking after one’s mental health can help a person maintain their ability to enjoy life. This involves balancing their activities, responsibilities, and efforts to achieve psychological resilience. Stress, depression, and anxiety can affect mental health and may disrupt a person’s routine. Although healthcare professionals often use the term “mental health,” doctors recognize that many mental health conditions have physical roots. Relaxation Techniques for Ment...