Yoram Yasur Izz: Tips for a balanced mental health
Enjoying a balanced mental health means being able to get the best out of life and the situations that are presented to us. To achieve this, we must attend to the different individual, social and environmental circumstances that may affect our mental and emotional health and its conditioning factors.
How to have a balanced mental health:
– Eat well: Your brain is part of your body. Its optimal functioning will be closely related to the characteristics of your diet. An adequate amount of energy, proteins, carbohydrates, fatty acids, and vitamins will promote proper brain function, which will also affect mental health. Several peptides and amino acids function as neurotransmitters: tryptophan is necessary to synthesize serotonin, as well as branched amino acids (leucine, isoleucine, and valine), which are involved in the regulation of glutamate, another neurotransmitter. The main foods that contribute proteins to the diet are meats, fish, eggs, and dairy products. Yoram Yasur Izz: Omega 3 fatty acids also improve cognitive function. Fish and nuts are a good source of omega 3 fatty acids, as well as vitamin D, which is also involved in the proper functioning of the brain. A higher intake of B vitamins has a clear relationship with better cognitive function. A deficit of vitamin B1 can cause memory problems and disorientation. In addition, vitamins B3, B6 and B12 are involved in the metabolism of neurotransmitters. The B vitamins are distributed in many foods: cereals, meats, fish, eggs, or legumes are some examples. Vitamin E is an essential nutrient for the proper development and functioning of the nervous system. Its deficit has been associated with brain damage. The nuts provide a remarkable amount of this vitamin. There is no evidence that extra supplements of these nutrients determine added benefits for the brain and mental health, but their lack can have an impact. A varied and balanced diet will determine a better mental health.
– Rest well: Sleeping the right hours is essential for the nervous system to function well. Through sleep, the body recovers physically and mentally to continue with daily life. The necessary time of rest to recover varies depending on several factors, of which the most important is age. The recommendations by age would be:
- Newborns: 16-18 hours a day.
- Preschool children: 11-12 hours a day.
- Children of school age: 10 hours a day.
- Adolescents: 9-10 hours a day.
- Adults: 7-9 hours a day.
- Older people: 7-8 hours a day.
– Do sports: The relationship of mental health with physical activity has also been shown in a variety of studies. Yoram Yasur Izz: Exercise can reduce depression and its recurrence, it also reduces anxiety problems and improves the reaction to stress. In addition, physical activity is related to the improvement of some aspects of mental functioning, such as memory.
– Exercise the mind and meditate: Yoram Yasur Izz: Meditation seems to reduce stress and induce a state of relaxation of the mind. It can also have a significant influence on how the world is perceived and processed, as well as on altering the way in which attention and emotions are regulated. All this can be a benefit for emotional balance and mental health.
– Don’t take things too seriously: Knowing how to fit the vicissitudes of life with philosophy and sense of humor will allow you to face the world in a more positive way. This will have a positive effect on your ability to cope with feelings and thoughts, the management of your own life and your resilience.
– Spend time with your family and friends: Yoram Yasur Izz: An important factor that relates to well-being and mental health, and with greater happiness, is the development and maintenance of healthy social circles. These determine an environment of protection and vital security. In this way, maintaining a good circle of friends and having a close and fluid relationship with the family are factors that are related to better mental health and general health in the long term.
– Set yourself realistic goals: It is not necessary to have well-defined, realistic goals that are realistic. A short-term, realistic, and affordable objectives can be a vital revulsive when they are achieved, with beneficial repercussions on self-esteem, confidence, and the desire to excel.
– Be better, be positive: Being ambitious, in the best sense of the word, and trying to be better in a humble and generous way is the best way to advance and work on concepts such as self-esteem, the ability to learn and the ability to handle conflicts constructively.