Are you looking for ways to improve your mental wellbeing? You’re not alone. According to the World Health Organization, one in four people in the world will be affected by mental or neurological disorders at some point in their lives. Fortunately, there are science-backed ways to enhance your mental wellbeing. Here are seven of them:
- Exercise: Regular exercise has been shown to reduce symptoms of anxiety and depression. It can also improve cognitive function and boost self-esteem. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week.
- Meditation: Meditation can help reduce stress, anxiety, and depression. It can also improve attention, focus, and emotional regulation. Try using a meditation app like Headspace or Calm to get started.
- Social support: Having a strong social support network can help reduce stress and improve mental wellbeing. Make time for friends and family, join a group or club, or consider seeing a therapist if you need additional support.
- Diet: Eating a healthy diet rich in fruits, vegetables, whole grains, and lean protein can help improve mental wellbeing. Certain nutrients, such as omega-3 fatty acids and B vitamins, are particularly important for brain health. Consider taking a high-quality multivitamin or supplement like Dr. Axe Multi Collagen Protein Powder to support your mental and physical health.
- Sleep: Getting enough sleep is crucial for mental wellbeing. Aim for 7-9 hours of sleep per night and try to establish a consistent sleep schedule. Avoid caffeine, alcohol, and electronics before bedtime.
- Gratitude: Practicing gratitude can help improve mental wellbeing by shifting your focus from negative to positive thoughts. Try keeping a gratitude journal or simply take a few minutes each day to reflect on what you’re thankful for.
- Time in nature: Spending time in nature has been shown to reduce stress and improve mood. Try going for a walk in the park, hiking in the mountains, or simply sitting outside and enjoying the sunshine.
By incorporating these science-backed strategies into your daily routine, you can enhance your mental wellbeing and improve your overall quality of life.
Sources:
- World Health Organization. (n.d.). Mental disorders. Retrieved from https://www.who.int/news-room/fact-sheets/detail/mental-disorders
- Harvard Health Publishing. (n.d.). Exercise is an all-natural treatment to fight depression. Retrieved from https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression
- National Center for Complementary and Integrative Health. (2016). Meditation: In depth. Retrieved from https://www.nccih.nih.gov/health/meditation-in-depth
- Harvard Health Publishing. (n.d.). The health benefits of strong relationships. Retrieved from https://www.health.harvard.edu/newsletter_article/the-health-benefits-of-strong-relationships
- Harvard Health Publishing. (n.d.). Nutritional psychiatry: Your brain on food. Retrieved from https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
- National Sleep Foundation. (n.d.). How much sleep do we really need? Retrieved from https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
- Harvard Health Publishing. (n.d.). Giving thanks can make you happier. Retrieved from https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
- Harvard Health Publishing. (n.d.). Sour mood getting you down? Get back to nature. Retrieved from https://www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature