In today’s ever-accelerating life, we often tend to neglect one crucial aspect of our well-being: our mental health.
As Indians, we may be deeply rooted in family, culture, and traditions, but our acknowledgement of mental health remains somewhat shadowed.
It’s high time we understand that mental health is as important as physical health.
It is an important component of our overall well-being, impacting not just our thoughts and feelings, but also how we manage stress, relate to others, and make choices.
Our daily habits shape our health—both physical and mental.
Just as a good diet and regular exercise keep our bodies healthy, certain habits also contribute significantly to our mental well-being.
Small changes in our day-to-day activities can usher significant improvements in our mental health.
So let’s explore these seven crucial habits that can lead us towards a healthier mind.
Regular exercise does much more than just keeping our body fit.
It is a powerhouse that fuels our mind with positivity and resilience. Exercise releases chemicals like endorphins and serotonin that improve our mood and act as natural antidepressants.
Furthermore, it helps in reducing anxiety and stress, improving self-esteem, and promoting better sleep.
Exercises need not always be strenuous gym sessions. Any physical activity—be it yoga, brisk walking, cycling, swimming, or even dancing to your favourite Bollywood tunes—can be beneficial.
The key is to choose activities you enjoy so that exercise becomes a fun, not tedious, part of your daily routine.
Start small, maybe a 10-minute walk, gradually increasing the duration. Make it a part of your routine, just like brushing teeth in the morning.
Food is the fuel for our body, and, unsurprisingly, it impacts our mental health too.
The right nutrition can influence our mood and mental well-being. A diet deficient in essential nutrients can lead to anxiety, depression, and other mental health issues.
A healthy, balanced diet rich in fruits, vegetables, lean protein, whole grains, and omega-3 fatty acids can significantly improve mental health.
And, let’s not forget our Indian superfoods like turmeric, ghee, millets, and many more.
Planning meals in advance, cooking at home, mindful eating, and portion control can ensure a healthy diet.
It’s about embracing a lifestyle change rather than going for quick-fix diets.
In the hustle and bustle of life, many of us compromise on sleep.
But inadequate sleep or poor sleep quality can lead to mood swings, irritability, anxiety, and even depression.
A good night’s sleep rejuvenates the mind, improving concentration and productivity.
Maintaining a regular sleep schedule, creating a calm and quiet sleep environment, limiting screen time before bed, and avoiding caffeine and large meals close to bedtime can improve sleep quality.
A routine signals your body that it’s time to sleep. Reading a book, taking a warm bath, or listening to soothing music could be part of your bedtime routine.
Mindfulness and meditation, roots of our ancient Indian traditions, have proven benefits for mental health.
They reduce stress, improve focus, and promote a sense of calm and balance.
You could start with simple breathing exercises, guided meditation, or mindfulness techniques like mindful eating or mindful walking.
Mindfulness is about being present in the moment.
Whether you’re cooking, eating, cleaning, or walking, try to be mindful of your actions and surroundings, experiencing them fully.
We are social creatures, and our interactions with others significantly impact our mental well-being.
A strong social network provides emotional support, reduces stress, and contributes to a sense of belonging and acceptance.
Engage in social activities, maintain healthy relationships with family and friends, join hobby clubs or community groups. Remember, the quality of interactions matter more than the quantity.
In the digital era, while it’s essential to stay connected online, nothing can replace the warmth of face-to-face interactions. Make sure to strike a balance between the two.
Stress, if unmanaged, can wreak havoc on mental health, leading to burnout, anxiety, or depression.
It’s essential to recognize stressors and learn to manage them effectively.
Learn to say ‘No’, prioritize tasks, delegate responsibilities, and take regular breaks.
Setting boundaries is crucial to prevent mental fatigue and burnout.
Deep breathing, yoga, listening to music, spending time in nature, or pursuing a hobby can help reduce stress. Find what works best for you.
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Taking time out for oneself, away from daily chores and responsibilities, is vital for maintaining mental health. It helps rejuvenate the mind and build resilience.
Self-care can be anything that you enjoy—reading a book, gardening, painting, listening to music, or even pampering yourself with a spa day at home.
Make sure to carve out some ‘Me Time’ in your daily schedule. This time is as important as any other appointment or commitment.
To sum up, mental health is integral to our overall well-being, and daily habits play a significant role in shaping it.
Regular exercise, healthy eating, sufficient sleep, mindfulness, social connections, setting boundaries, and self-care are seven crucial habits that can lead to a healthier mind.
Remember, it’s never too late to start. You can begin incorporating these habits into your life today, and every small step will bring you closer to better mental health.
A healthier mind not only enhances our ability to cope with stress but also improves our relationships, productivity, and overall quality of life.
Let’s take the first step towards nurturing our mental health and spread awareness, for a healthier India, a happier India.
Because, after all, ‘Health is Wealth’!
Dr Sushil is a researcher and founder of D WA Herbals with objective of providing healthy longevity to society. His aim is to develop food and drink-based products by using the inherent qualities of traditional herbs by optimizing their effect through modern technology, making our products extremely user-friendly. The research is focused on various lifestyle issues such as anxiety, stress, metabolism, digestion, immunity and may more which impact the health and lifestyle.
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