Mental health issues are common in the United States, affecting thousands of adults. For example, a 2019 study revealed approximately 51.5 million individuals struggled with the epidemic. Researchers link mental health illness to several factors, including poverty, discrimination, traumatic experiences, and social isolation. If you’re battling this problem and looking for ways to overcome it, this guide can help. You’ll discover proven tips for mental health improvement, such as:
Use of Botanicals
While diet and lifestyle changes can help tackle mental health issues, studies suggest some herbal and botanical supplements can alleviate depression and anxiety symptoms. That’s why some mental health experts incorporate particular herbs when managing patients’ mental health issues such as depression. If you’re wondering how botanicals can help, you may check the benefits of using ashwagandha for more insights.
Consider Regular Exercise
According to studies, aerobic exercises can improve your mental well-being. However, if you’re worried about hitting the gym for several hours, you don’t need to. Health experts believe all you need is to get physically active, meaning you don’t have to engage in prolonged intensive exercises to impact your mental health.
For example, depending on your health condition and preferences, you can choose from many practical physical activities such as dancing, walking, cycling, swimming, and jogging. Apart from alleviating anxiety and depression, research links physical exercise to several other benefits, such as:
- Enhanced cardiovascular health and cholesterol reduction
- Improved mental alertness
- Improved stamina and energy
- Mood improvement
- Stress alleviation
- Better sleep
That said, if you want healthy and happy aging, it could be time you create a plan for exercising.
Say No to Social Isolation
Social isolation can be detrimental to your mental health. Unfortunately, this is a problem impacting the lives of many Americans. According to a 2019 survey, at least 58% of women and 63% of men participants experienced social isolation.
Some people may think they are okay handling everything without assistance from others, but research suggests otherwise. According to some scientific findings, you need social interaction for optimal mental health. That means if you start experiencing stress symptoms, isolating yourself can worsen your situation.
Instead, you need to interact with others and share your circumstances with friends and loved ones. For example, some studies show individuals who interact with other community members are likely to live longer and happier.
In addition, individuals who isolate themselves are more likely to struggle with anxiety and depression. Apart from stress alleviation, connecting with others can also enhance your cooperation, empathy, and self-esteem.
Regardless of your lifestyle, it would be best if you created time for social interaction. For example, if you work from home and your schedule won’t allow physical meetings with your loved ones, consider interacting with virtual communities.
Boost Your Mental Health with Brain-Healthy Foods
Are you aware of your eating habits? Do you incorporate brain-healthy foods into your diet? Research shows diet can determine your feelings and how you think. Unhealthy eating habits impact your health and wellness in many ways. For example, it can lead to a weak immune system, reduced energy, sleep problems, and mood disruption.
If you want to feel better, gain more energy and enhance your sleep, you may want to consider a wholesome diet. While how your body reacts to particular diets may depend on factors like genetics, experimenting can help you identify what works best for you. Here are some brain-healthy foods you may want to try:
- Green vegetables, including kale and spinach
- Flaxseed
- Avocados
- Beans
- Nuts such as peanuts, cashews, almonds, and walnuts
Try Routine Change
In the modern world, sedentary lifestyles have caused many people to suffer mental health issues. For example, if your work involves sitting for long hours, it could impact your mental health. However, you can avoid severe consequences by changing your habits and opting for a better routine. Here are a few helpful activities worth including in your daily routine:
- Replace your undesirable habits with better ones
- Create time for healthy activities after work such as journaling and gardening
- Take breaks to avoid burnout
- Reward yourself after tackling difficult work
Practice Mindfulness
Mindfulness involves several exercises to develop present moment awareness. These may include mind-calming, body relaxation, guided imagery, and breathing. Mindfulness practice can benefit you in many ways, such as chronic pain management, stress alleviation, and depression prevention.
You can incorporate psychotherapy and yoga with mindfulness for better results. Research shows mindfulness and yoga can boost your physical and mental health. Fortunately, these are simple exercises you can perform anywhere without limitations.
Conclusion
Mental health problems can affect different areas of your life, including relationships, career, education, and well-being. However, you can improve it using proven tips that work. So before you think of giving up, consider these tips and experience the many benefits.