Health Tips: 7 Physical Health and Mental Health Tips.
About one in five American adults experience mental illness each year. People with depression have a 40% higher risk of developing metabolic or cardiovascular diseases. In other words, your mental and physical health are intertwined.
It’s more important now than ever to stay on top of your physical health and mental health. If you’re self-quarantining alone, there are plenty of ways you can stay happy and healthy. However, it will require a little heavy lifting.
Keep reading to learn how to maintain your physical and mental health straight from home.
With these tips, you can achieve optimal health and avoid future, even dire conditions. Improve your everyday mindset and physical wellbeing with these tips!
- Eat Right
First, it’s important to recognize when your mental health is at risk. Many of us know how to recognize our physical health isn’t optimal. Similar to taking your temperature when you think you have a cold; you can check for these symptoms to assess your mental wellbeing:
- Uncharacteristic behaviors
- Mood swings
- Thoughts of suicide
- Substance abuse
- Appetite changes
- Difficulty concentrating
- Social withdrawal
- Disconnecting from your community
If you begin experiencing these symptoms over time, consider seeking professional health. Otherwise, there are a few lifestyle changes you can make to keep your physical health and mental healthy balanced.
For example, your diet can have a big impact on your mental and physical wellbeing.
Start by recognizing the bad foods in your diet. Eating a long of processed foods, carbs, and sugar can put your health at risk. You might begin feeling tired sooner in the day, too.
Your body needs nutrients in order for it to function properly. Neglecting healthy foods can have an impact on your mind and body.
- Whole grains
- Healthy fats
If you struggle to eat healthily, prepare your meals for the week. Putting your meals in containers ahead of time will provide the same convenience as the unhealthy meals you’re prone to eating.
- Drink Up
In addition to maintaining a healthy diet, you’ll need plenty of water, too. Drinking water throughout the day can:
- Ease aches and pains
- Boost your energy levels
- Flush out harmful toxins
Fill a large, recyclable water bottle at the beginning of each day. Make sure to drink throughout the day to ensure you remain hydrated.
Without enough water, blood flow and circulation will slow down. As a result, less oxygen will travel throughout your body, including your brain. Dehydration can cause impaired cognitive function as well as delirium.
You might even fall unconscious or into a coma.
Try to drink half of your body weight in ounces each day. If it’s a hot day, try to drink more. Drinking water will keep your body hydrated, improving your mental, emotional, and physical wellbeing.
- Work Out
Adults need about 2.5 hours of heart-pumping physical activity each week. However, about one in five adults don’t get enough exercise to maintain a healthy life.
Physical activity can benefit your physical health and mental health.
When we’re physically active, it causes a neurotransmitter called serotonin to increase production. Increased serotonin will improve your mood. Serotonin is also responsible for:
- Helping us eat, sleep, and digest foods
- Reducing depression
- Regulating anxiety
- Healing wounds
- Maintaining bone health
- Control bowel movements and function
- Regulating happiness, anxiety, and mood levels
- Controlling nausea to push out upsetting foods
Improving serotonin levels throughout your body will help you remain emotionally stable. At the same time, you can regulate these bodily functions to feel happier and healthier.
In addition to boosting serotonin production, exercising can also improve your energy levels and keep you in shape. Exercise is also important for weight management, bone strength, and reducing falls. You can learn more about the benefits of getting back into exercise before developing a new workout routine!
- Embrace Balance
To improve your physical health and mental health, it’s important to take care of yourself in every aspect of your life. Many people neglect to establish a good work-life balance. Neglecting to find balance can cause stress to overrun your life.
Too much stress can cause increased cortisol levels, which causes:
- High blood pressure
- Type 2 diabetes
- Disrupted sleep patterns
- Increased appetite
- Weight gain
- Impaired brain function
- Lowered immunity
- Cushing’s syndrome
Don’t let work take up too much of your time and energy. Instead, try to find a positive work-life balance and keep your stress levels in check.
- Take a Break
Remember, stress can have a negative impact on your mental and physical health. In order to achieve mental stability, you need to find ways to take a break and relax.
Try going for a walk and listening to relaxing music. You can also pick up meditation, yoga, or art. Either way, take a few minutes each day to relax, unwind, and improve your state of mind.
- Seek Help
You don’t have to improve your mental and physical health alone. Instead, consider asking for help. There are many support groups available that can help you achieve mental stability.
Joining a support group can help you learn helpful techniques from people who are in the same situation. You can learn from their experience or find a sounding board to lean on during difficult times.
You might also consider reading articles of mental health, joining a gym, or hiring a physical trainer.
- Sweet Dreams
Like your diet and exercise routine, your sleep schedule can impact your physical and mental health, too.
Your body needs time to recharge and get the energy it needs for a new day ahead. To improve your sleep, make sure to avoid screen time an hour before bed. Try to stop drinking caffeine by 3 pm. Avoiding alcohol can help, too.
If you still have a difficult time falling asleep, try scheduling your workouts before bed!