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Mental health: 10 healthy lifestyle habits to lower the risk of depression
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Sep 27, 2023
Depression: Engaging in regular exercise triggers the release of endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week
As we navigate the day-to-day challenges of modern life, our mental health takes a backseat. However, according to a recent study published in the journal Nature Mental Health suggests that people who maintain a broad range of healthy habits are significantly less likely to experience episodes of depression. A common mental health condition that affects millions worldwide, depression is the leading cause of disability worldwide today, according to the World Health Organization (WHO).
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By making simple yet impactful changes to your daily routine, you can proactively safeguard your emotional well-being:
1. Maintain a balanced diet:
Your diet plays a crucial role in maintaining both physical and mental health. Incorporate a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Omega-3 fatty acids found in fish, flaxseeds, and walnuts have been linked to reduced depression risk.
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2. Prioritise regular exercise:
?Physical activity has a profound impact on mental health. Engaging in regular exercise triggers the release of endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week. Whether it's a brisk walk, yoga, cycling, or dancing, find an activity you enjoy to make it a sustainable habit.
3. Get adequate sleep:
Sleep is restorative for both the body and mind. Aim for 7 to 8 hours of quality sleep each night. Establish a bedtime routine, create a comfortable sleep environment, and limit exposure to screens before bedtime to improve your sleep quality.
4. Manage stress effectively:
Chronic stress is a significant contributor to depression. Learn stress management techniques such as mindfulness meditation, deep breathing exercises, or progressive muscle relaxation. These practices can help you stay grounded and resilient in the face of life's challenges.
5. Foster healthy relationships:
Social connections are vital for mental well-being. Nurture your relationships with friends and family members. Spend quality time together, communicate openly, and seek support when needed. Building a strong support network can provide a safety net during tough times.
5. Foster healthy relationships:
Social connections are vital for mental well-being. Nurture your relationships with friends and family members. Spend quality time together, communicate openly, and seek support when needed. Building a strong support network can provide a safety net during tough times.
6. Limit alcohol consumption:
Excessive alcohol consumption and substance abuse can exacerbate feelings of depression. Limit your alcohol intake and avoid recreational drug use. If you find it challenging to cut down on these substances, seek professional help.
7. Set realistic goals:
Setting achievable goals and breaking them down into manageable steps can boost your self-esteem and sense of purpose. It is essential to be kind to yourself and recognise that setbacks are a part of life. Embrace the journey of personal growth and learning.
8. Engage in creative outlets:
Expressing yourself through creative activities like art, music, or writing can be therapeutic. These outlets provide a healthy way to process emotions and alleviate stress.
9. Stay informed and educated:
Knowledge is a powerful tool in mental health. Stay informed about depression, its symptoms, and available resources. Being aware of the condition can help you recognise it early and seek assistance promptly.
10. Seek professional help when needed:
If you or someone you know is experiencing symptoms of depression, it is crucial to seek help from a mental health professional. Therapy, counselling, and, in some cases, medication can be effective treatments for depression. Never hesitate to reach out for support — remember, you are not alone on this journey.
Source credit:Money cantrol
Posted By: Admin
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