5 Tips For Mental Health – For Self 2022

Five Tips For Mental Health: The pinnacle of health is happiness, and the secret to happiness lies in Indian traditions… We must adopt it again. Over the past two years, our minds have become sick as well as our bodies. Globally, cases of depression have increased by 25% when sleep problems are found in about 70% of people since Corona. In such a situation, you can see how you can make your heart healthy again.

What Is Mental Health?

intellectual health includes our emotional, mental, and social well-being. It affects how we assumesense, and act. It also facilitates determine how we cope with pressure, relate to others, and make selectionsmental fitness is vital at every level of existence, from childhood and adolescence through maturity.
Over the path of your existenceif you experience mental fitness troubles, your thinkingtemper, and conduct can be affected. Many elements make a contribution to intellectual health issuessuch as:

  • biological factorstogether with genes or mind chemistry
  • existence studiesalong with trauma or abuse
  • family history of mental fitness troubles
  • intellectual health issues are common however help is available.
  • people with mental health issues can get higher and many get better completely.

Five tips for mental health

Solution 1: Food

self care tips for mental health
food : self care tips for mental health

Indian tally is also highly nutritious and, according to science, is the best.

1. It is rich in protein, vitamins, fiber, carbohydrates, minerals and antioxidants. Improves overall health.

This plate contains lentils, chapati, • Rice, Vegetables, Cottage Cheese, Chutney and Buttermilk/Lita. It has a good combination of carbs and protein, which provides energy and aids in weight control. Lentils contain amino acids and protein that are good for muscle growth. It also helps reduce excess fat. Black pepper, ginger, garlic, cumin, cloves, asafoetida, mint and curry leaves have antibacterial, antifungal and antiviral properties. Yogurt is a good source of probiotics. Indian Plate supports gut health, according to a study in the Yale Journal of Biology and Medicine. It can also reverse type 2 diabetes.

Exact meal time

Breakfast should be eaten within 30 minutes of waking up. The ideal time is 7 o’clock. The ideal lunch break is 12 noon.until 45 pm and 7 pm. There should be a gap of 3 hours between dinner and sleep. Fires are strongest in the afternoon, so you can eat heavy food during the day, but avoid it at night.

Solution #2: Fitness

10 minutes is fine, but do these five asanas.

Anyone, young or old, can do yoga. We know 5 yoga asanas that are ideal for all ages, whether overweight or healthy.

1. TadasanaFive tips for mental health
One of the easiest yoga asanas. People of 60 years and above can also do it easily. It heals your abs, back, legs and core. Improves posture.

It has these benefits:

  •  Blood circulation is fine.
  • Relief from stress. stabilizes the body
  • and brings dynamism to it.
  •  Improves the functioning of the digestive system.

2.Bound KonasanaFive tips for mental health

In this posture one has to sit with the legs open like the wings of a butterfly. This exercises the part of the body connecting the torso and legs.

These benefits are ideally done in the morning on an empty stomach

  •  Cures urinary bladder.
  • Treats kidney problems.
  • Improves the functioning of the digestive system. Helps relieve fatigue.

3. UttanasanaFive tips for mental health
is a great way to overcome back problems. This asana stretches the hamstrings, calves and lower back. Apply pressure to your ankles, hips, and abdomen.

Benefits of Uttanasana

  •  Relieves chronic back pain.
  •  Strengthens the hamstrings.
  • Makes the spine flexible.

4. Uttanasana

Increases the ability to use the waist, shoulders and chest. People with lower body pain should ideally perform this asana every morning.

• Helps reduce back pain.
• Relieves pressure on the shoulders and chest. Relieves hiccups problem.

5. Make-up

It is good to do yoga or after exercise. It involves lying on your back and breathing. All muscles in the body are relaxed. Insomnia (a common problem in older people) is treated.

• Eliminates constipation problems. • Increases concentration.

(Perform yoga asanas under the supervision and advice of a professional.)

Solution 3: SleepFive tips for mental health

Get up one and a half hour before sunrise, the mind will get energy

According to the body clock, it is best to sleep before 10 pm. If taking a nap during the day, it should be no more than 20 minutes.

Ayurveda recommends waking up early in the morning. One should get up 96 minutes (about 1.5 hours) before sunrise. In Ayurveda and Yoga science, it is called Brahma Muhurta. [Now is the right time to wake up a healthy person. Children, pregnant women, the elderly and the sick may need a break to get up just before sunrise.

If you don’t get enough sleep at night…

If you don’t get enough sleep at night, you should end up sleeping during the day. However, it is very difficult to sleep during the day. In such a situation, avoid eating heavy food 34 hours before sleeping in the afternoon, the work of digesting food will disturb your sleep.

Solution#4: HealingFive tips for mental health

Do Sudarshan Kriya and Pranayama, the enemies of health anxiety, depression and fear will go away

According to Dr. Riverard Brown, Clinical Professor at Columbia University, Sudarshan did

and most nerve functioning from pranayama

All transmitters that heal the body start working properly. There are four steps to Sudarshan Kriya. The first is Ujjayi Pranayama. Sit in it in Vajrasana. In the beginning the time of inhalation and exhalation should be equalWhile breathing through the nose, focus on the breath. At least 24 breaths should be done in a minute. In the second step, do Bhastrika Pranayama. Breathe about 30 times in 1 minute. Chant Om in the third step. Practice Kriya Yoga in the fourth step. First, breathe in and out slowly. Then do it quickly. Inspiratory time should be twice the expiratory time. By regularly performing Sudarshan Kriya under the supervision of a professional, you can fully control your breathing. This improves the immune system. The risk of mental illnesses is reduced.

Pranayama connects the mind and the brain

There is a long nerve in the center of our body which runs from the brain to the chest and then to the abdomen. It is also called Vagus nerve. It is the medium of connection between the central and autonomic nervous system of our body, the conscious mind and the subconscious mind. Various studies have shown that Sudarshan Kriya keeps this whole system right. People who do not perform this function properly are at a higher risk of depression, fear, post-traumatic stress disorder, irritability, anxiety, Alzheimer’s disease and obesity.

Solution#5 : Happiness

Get into the habit of increasing mood-boosting hormones.

Science says four chemicals make you happy. It also helps protect and relieve depression or anxiety. Get to know these chemicals and some small habits that increase them.

ADopamine creates our good and bad habits

Dopamine plays a role in forming good and bad habits. It motivates you to do good.
• Get enough sleep, listen to music, meditate and spend time in nature. It increases dopamine levels in our brain.

b. Oxytocin

Makes Us Social

Also known as the “Love Hormone”. It makes us social. • Go for a walk with family and friends and let them know how important they are to you. Hugging someone and cooking them can also help. This increases oxytocin levels.

C. Serotonin

Inducing self-esteem

Also called the hormone of leadership. He instills in us pride and loyalty.

Sunlight and exposure to light increase serotonin levels. Exercise and food increase it. Nuts, dairy and soy products are good sources.

D. Endorphins

Pain Relief

Natural pain reliever. When you exercise, your body releases chemicals called endorphins. biking, dancing, gardening

 

Next Read >> Healthy Food for health ?

Source >> dainik bhaskar INDIA